How To Manage Travel as a Highly Sensitive Person

Traveling.  It can be so exciting and something to look forward to.  Yet for those with high sensitivity, it can bring stress.  And then feeling bad about being stressed for something that is supposed to feel good.  HSP’s nervous system can get overwhelmed by too many tasks and too many sensations at one time.

Here are 5 tips to help make travel less stressful as an HSP.

1. Prepare.  Prepare. Prepare.  Lists can be a tremendous benefit for HSP’s.  When there is so much processing going on all the time, creating lists of things to do or pack can ease the stress of trying to remember everything and feeling prepared before and during travel.  Put a list in your notes on your phone or keep a paper list handy.  Use what feels best for you. Remember that last minute packing can be overwhelming for the HSP.  Pack ahead to avoid the last minute panic and overwhelm.

2. The HSP toolkit.  The actual travel can be stressful as airports can be overstimulating for an HSP.  Be sure to create a travel toolkit just for your sensitive nature.  Which of your senses are stressed?  If sound is challenging, bring along some headphones to be able to listen to calming meditation music or music that soothes you.  Or a podcast for distraction.  Keep an eye mask handy for the flights and spaces when you need to block out the stimulation.  If you put some lavender on that eye mask, that can be calming, too.  HSP’s tend to get hangry so having nourishment along is important.  Pack some snack bars, nuts or fruit to keep from getting hungry and then hangry.  Temperature extremes or changes can be difficult for a highly sensitive person. Wearing layers to be able to add or take off items as necessary to keep your body comfortable is helpful for any temperature changes.  Simply having a scarf and some socks can be comfort changing! If your body feels anxious and overwhelmed from all the stimulation, having something to hold can be calming for an HSP (or anyone with anxiety). Holding a stone or even a koosh ball or a pom pom can help calm an over stimulated nervous system.

3. Plan for Downtime.  Schedule it in.  When we are fatigued and drained, our sensitivity is challenged.  When things get crazy busy and we have a lot going on, feeling drained, fatigued, body aches and brain fog can be high.  To prepare for that, set boundaries, make yourself a priority and schedule down time.  It is recommended that HSP’s get two hours a day of downtime, one day a week and one week every three months.  That might now always be easy, but it’s a guideline and a reminder to value having time to yourself.  We show up better and enjoy ourselves more when we have time to replenish and restore.

4. Practice 4-7-8 Breathing.  This breathing technique works by inhaling for a count of four, holding that breath for a count of seven and exhaling for a count of eight. Do this for four rounds. It’s good to practice it before heading into overstimulating situations. Here is a great video to learn more about this wonderful technique.

5. Mindfulness.  Active mindfulness is being present in the moment.  That practice can calm anxiety.  Just noticing your feet on the ground or paying attention to how your body feels in the space can allow the body to relax.  When the body is relaxed, it sends a message to the brain that all is okay. If you can step into nature, nature is the quickest way for HSP’s to restore and replenish.  Walk in a park or sit on the beach.  Just walking barefoot in some grass can be grounding. The idea is to just notice your body in space.

It’s not always easy having this beautiful trait while living in a nonsensitive world so it’s important to learn what works to navigate it all while being gentle with yourself.