Auntie Becca’s Travel Tips for Highly Sensitive People
By Rebecca Angel Maxwell
When my teenage niece told me she was going on a school trip, I typed this up for her. She and I both are highly sensitive. I hope all sensitive readers will adopt me as their “auntie” whenever they leave on an adventure and need some travel tips.
You’re going on an adventure! I’m so excited for you! Here is how I stay healthy and joyful when traveling, despite the challenges of being a sensitive person.
Take the best care of yourself the week leading up to the trip.
Do all the things that make you feel safe, secure, and calm. Start the trip with a full energy meter.
Arrive at least a day earlier than the event,
OR take your first day of travel to hang out where you are staying, to rest and explore the surrounding area on foot. If you are traveling with a group and the activities start the moment you arrive, do you have to participate? Ask. Also, earplugs could be helpful when you are forced to participate when you’d rather be alone: be there but don’t interact.
Things to bring and why:
Water bottle.
Electrolyte tablets.
Healthy snacks.
Anti-diarrhea medicine.
Pain medication.
Hot therapy. A hot water bottle can lie flat in your bag and be filled in any hotel room sink. I like to bring my electric heating pad.
Cold therapy. Hydrogel patches or a cool cloth and/or wet hair.
Hot/Cold therapy. Brands like Icy Hot and Tiger Balm have camphor and menthol hydrogel patches to both soothe and relieve pain.
Nasal Strips.
Saline Nasal Spray.
Guided Meditations, favorite music, and/or relaxing podcasts downloaded onto your phone.
Earphones/buds.
Ricola or other menthol candy.
Physical reading material and/or games.
Outer layer you don’t mind losing.
Not new shoes.
Shoe inserts and/or arch support bands.
Any other supportive clothing. Knee, shoulder, and back bands and braces you have needed in the past.
Recycled plastic bag or reusable Stasher bag.
Painter’s tape or masking tape. For tiny lights.
Eye mask and ear plugs.
Lavender essential oil.
A note from a loved one at home. Ask them to write you a note you can bring to read each day to remember how loved you are, and to enjoy your travels so you can come home to tell them all your stories.
Make a Packing List and a Day Pack List
Set everything you are bringing outside your luggage/bags. Make the list as you place the items in.
Set eating and drinking reminders on your phone
It is easy to lose track of time and then feel yucky because you are hungry or thirsty. Set a few alarms: “Drink. Eat.” and then do it. Prevention is the key to a happy travel time!
Gargle with salt water morning and night.
There are two reasons for this. The first is that salt kills germs. Gargling cleanses your throat and may prevent a cold or flu. (Or help it go away if you already had one.) The second reason is this stimulates your Vagus nerve, which is linked to calming your entire body and regulating your nervous system.
Try Not to Drink the Tap Water.
At least for the first 24 hours, as you acclimate to a new environment with new microorganisms everywhere.
Charge your phone every night.
Make multiple versions of important papers.
Phone photos. Have numbers of multiple people from your travel group and where you are staying, plus a printed paper in case you lose your phone.
Keep track of where you are.
Do not rely on others and follow blindly.
Find my Phone
Tracking application linked to at least one other person in your group. This can help if you lose your phone while traveling or if you get lost.
Boundaries
It’s ok to say you need a break from chatting or physical touch. A quick, “I’m getting overstimulated right now and need to shut out the world for a bit. Thanks for understanding.”
Ask for Comfort or Help
A hug from a trusted friend or teacher when you are having a tough time can be a lifesaver. Don’t be afraid to ask.
Advocate For Yourself
If everyone in the group is ready for the next adventure, but you need to have a sit-down meal and chill out for an hour, say so.
Be compassionate
Sensitive people have an earlier breaking point. “Losing it” while traveling is common for everyone, but especially sensitive people. If you freak out, either in panic or anger towards yourself or someone else, calm yourself down (you have lots of breathing techniques I’ve taught you) apologize to yourself (I’m not kidding) or the other people, and move on. Just move along. If someone else has a moment like this, be compassionate with them, too. Let it go and keep on the adventure.
You are more resilient than you think.
Regardless of what happens, you will recover, you will learn, and you will find joy and excitement. Traveling expands your point of view, brings in new ideas, and is excellent for your personal development. Talk with new people, smell, taste, and take in new things, explore, and have adventures. It’s ok to be scared. Have compassion with yourself, AND know you are smart, capable, and resilient. Then come home and tell me all about it!
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