Joyful Journeys: Travel Tips for HSPs and Empaths on the Go by Rebecca Jo-Rushdy
Guest Post
Traveling is an exciting adventure, but for Highly Sensitive People (HSPs) and empaths, it can also present unique challenges. The sensory overload, emotional highs and lows, and unpredictable environments can turn what should be a delightful experience into a stressful ordeal. However, with a few mindful strategies, you can transform your travel experience into a joyful journey!
I personally had a nomadic childhood, growing up across the globe with seven international moves by the age of 18. As an adult, I've had the privilege of raising highly sensitive children who are true global citizens. We even embarked on a year-long family sabbatical, taking them on an unforgettable journey around the world. In this article, I'll share practical tips that cater specifically to sensitive travelers, helping you navigate your trips with ease and enjoyment. Embrace your sensitivity, and let’s make your travels a joyful experience!
1. Managing Noise
Noise sensitivity can turn a bustling airport or a noisy flight into a stressful experience for HSPs. Investing in quality noise-canceling headphones like Apple Airpods Pro or earbuds like Loop can be a lifesaver. For others who prefer not to have it in the ear, Bose is one of the many brands that offer quality over ear noise canceling headphones. These devices offer a buffer against the constant hum of airports, loud announcements, or the chatter of fellow passengers. These tools can create a serene personal space, allowing you to recharge whenever needed without completely isolating you from your surroundings.
You can also find items such as earplugs for reducing sensory overload recommended by Julie Bjelland here:
Silencing the Noise: The Best Earplugs for Reducing Sensory Overload by Julie Bjelland, LMFT
2. Finding Sensory-Friendly Spaces
Navigating crowded travel hubs can be overwhelming. Fortunately, airports around the world are now starting to offer sensory rooms designed for relaxation and decompression. If these aren't available, seek out quieter spaces such as prayer rooms, less frequented quiet corners of the terminal, or airport lounges. While lounges typically require a fee, they provide comfortable seating, light meals, and a peaceful retreat from the hustle and bustle, making them well worth the investment to unwind before the flight.
3. Eating Mindfully
Travel can easily throw off our routines, with time changes, irregular eating schedules, and disrupted sleep patterns often disturbing our circadian rhythm and heightening gut sensitivity. To maintain balance, eat a light, nutritious meal before your journey and stay hydrated throughout your journey. Get organized and pack healthy snacks like nuts, fruits, or granola bars to keep your energy levels stable. This not only saves you from overpriced and often unhealthy airport food but also ensures that your digestive system stays happy and healthy! For those with sensitive gut issues, I also recommend fasting during the flight, as sitting on flights for long periods of time can trap gas inside your GI tract, and the increased pressure from the flight can lead to additional discomfort, and you can look forward to a suitable meal after landing to keep the digestive system balanced. If this is not possible - intentionally choosing healthy, nutrient food can help tremendously.
4. Practicing Grounding Exercises
Grounding exercises are a powerful way to recalibrate your nervous system during travel. Simple practices like earthing - walking barefoot on grass, sand, or soil, or visualizing roots growing from your feet into the earth, can reduce stress and inflammation and leave you feeling more refreshed. Getting a healthy dose of Vitamin D from the sunshine also helps to reset the body clock to local time. These activities are especially beneficial during layovers or after you reach your destination, helping your body adjust to new time zones and minimize jet lag. As a family, we've incorporated these techniques into our travels with fantastic results!
5. Staying Hydrated and Comfortable
Hydration is key to maintaining your physical and emotional balance while traveling - especially as HSPs! Carry a refillable water bottle and take advantage of refill stations after security checks. HSPs are also more prone to hanger (myself included!) and being hungry & uncomfortable can exacerbate irritability, so make sure to carry healthy snacks like nuts, fruits & granola bars to maintain energy levels,dress in comfortable layers and bring along familiar items like a favorite book or a cozy scarf. Lastly, be intentional to take breaks from digital devices to prevent sensory overload. Preparing these small comforts in advance can make a big difference in how you feel throughout your journey.
6. Taking Care of Your Emotional Needs
Travel can amplify your emotional sensitivity, making it crucial to practice self-care. Engage in calming activities like mindfulness meditation, napping, or taking a solo walk. Connecting with a supportive friend or family member, even if it's just a quick text or call, can also provide emotional grounding. Remember, every time you successfully navigate travel-related stress, you build resilience and confidence for future adventures.
With a few mindful adjustments, traveling as an HSP or empath can be a joyful and enriching experience. By managing noise with the right tools, seeking out sensory-friendly spaces, eating mindfully, practicing grounding exercises, staying hydrated, and taking care of your emotional needs, you can enhance your travel experience. I hope these tips help you embark on your journeys with greater ease and joy. If you have any questions or if these suggestions resonate with you, please feel free to leave a comment!
Safe travels and happy adventures!
About Me
Rebecca guides sensitive souls on transformational journeys by decluttering their homes, hearts and minds into sanctuaries that spark joy and flow.
As a recovered shopaholic & drawing on her lived experiences she’s now dedicated to helping other highly sensitive people turn their wounds into wisdom and their exhaustion into energy.
Rebecca also facilitates wellness workshops and speaks for corporates, government agencies and NGOs on the power of decluttering our personal and professional lives so that we can be more focused, effective and happy in whatever we do.
Rebecca has lived and worked all over the world and serves clients around the world virtually. She was the first platinum KonMari® consultant in Malaysia, and in Edinburgh, Scotland where she is currently based with her husband and two HSP daughters.
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Founder of The HSP and Neurodivergent Blog
I’m Julie Bjelland, LMFT, a Licensed Psychotherapist, author, and founder of Sensitive Empowerment, specializing in high sensitivity, neurodivergence, and adult-discovered autism in women. I love developing tools that balance our sensitive nervous system, reduce challenges, and help us reach our fullest potential so we may excel in our unique talents. I’ve created a global hub of extensive support, including online courses, the Sensitive Empowerment Community—a nurturing sanctuary—a globally top-ranked podcast, articles, free webinars, and more. My passion is helping create a world where differences are embraced as strengths and celebrated. LGBTQIA+ Affirming. Learn more at JulieBjelland.com.
Some men have expressed frustration about my focus on women’s autism experiences, but this emphasis addresses a longstanding research gap that makes women-centered support essential.