Traveling in Tune: A Vacation Guide for HSPs
As a Highly Sensitive Person (HSP), getting out of our comfort zone can be both exciting and challenging. While travel offers a chance to explore new places, cultures, and experiences, it can also bring sensory overload and disrupt routines, which are important to HSPs. In this blog, I share strategies that have helped me enjoy traveling while honoring my unique needs. I hope these tips will assist you in crafting a fulfilling vacation experience that caters to your sensitive nature.
Have an “HSP Kit”-
When I travel, I have a backpack full of what I consider my HSP essentials, my non-negotiables. I am blessed to have traveled often over the years to have established what these must-have items are. They will be different based on your unique needs.
What items instantly speak to you?
For sound sensitivity: earplugs (I love Loop Earplugs), earbuds (to drown out unpleasant noises while listening to meditations, ambient music, podcasts, etc), or over-the-ear headphones (for comfort—earbuds tend to hurt my ears after a bit)
For light sensitivity: an eye mask (for napping/sleeping to reduce light exposure), sunglasses, or blue-light blocking glasses (mine are built into my prescription and do wonders for my sensitive eyes)
For texture sensitivity: a travel pillow or pillowcase (I bring a satin pillowcase with me as this is more comfortable than traditional cotton) or clothing layers/blanket (I get cold easily and this provides an option for the airplane or in a hotel/airbnb when those provided are not comfortable)
For smell sensitivity: face mask (such as a Covid mask. This helps on the airplane when I can’t control the smells around me such as perfume/cologne, etc) or incense (this may be a odd one for some, but I actually enjoy certain incense and think it helps neutralize odors in spaces - please be mindful of smoke detectors and rules on this regarding where you’re staying)
For body/internal sensitivity: snacks/food (for hangriness and also if you have dietary restrictions), sleep aids (like melatonin or magnesium for switching time zones or just finding relaxation in a new space), or motion sickness medicine (if this applies)
Other items: journal/paper & pen (for writing down and working through my thoughts and feelings), a book (to read and keep calm), or have a mental list of self-care practices that can keep you regulated while away.
By having my HSP Kit on me, I feel prepared to aid in any sensory overload I may be having.
Limit Coffee/Caffeine -
I know, I know it’s the last thing you want to hear. As HSPs, we are highly sensitive to stimulants, such as caffeine. Caffeine can amplify physical and mental responses like increased heart rate, jitters, and racing thoughts. This can make it harder to stay calm, focused, and grounded, especially in stressful environments. Reducing caffeine allows us to maintain a steadier energy flow and stay more balanced throughout the day, helping prevent overwhelm and allowing for a more peaceful, mindful state. If you really *need* coffee, opt for decaf and watch for added sugars, like flavored syrups. There are wonderful low-and-no caffeine tea options out there, as well.
Pack Snacks -
As mentioned before, the hanger is real. Being hangry (hungry + angry) is more common for HSPs as we are sensitive to our bodily needs, more specifically blood sugar imbalances. Carrying snacks can help keep blood sugar stable, which in turn supports a calm, steady mood and better focus. This is also particularly helpful if you have any dietary restrictions or allergies. If you are new to this, you will soon find that airports and restaurants are not always accommodating to dietary restrictions and/or allergies. By having a snack on-hand, we can avoid sudden crashes and stay balanced, especially in unpredictable situations or long days. Quick, nourishing snacks can make all the difference in maintaining both physical and emotional resilience throughout the day.
Move Mindfully -
Many people in the airport are rushing from one point to the next. The energy in the airport is always a little frazzled, I feel it the minute I get there. Mindful movement—such as walking calmly, taking deep breaths, and focusing on one task at a time—can help keep your nervous system calm and prevent sensory overload. This practice allows you to stay grounded, aware of your surroundings, and better equipped to handle delays or unexpected changes.
Along with this, when traveling via air, I also recommend giving yourself plenty of extra time for your commute, security screening, and any additional tasks you wish to complete before boarding. The extra timing allows me to move mindfully, grab additional food/snacks, fill up my water bottle, and take time to rest and do some deep breathing before boarding. Ultimately, mindful movement supports a smoother, less anxious airport experience, helping you start your journey in a balanced state.
Sit By Yourself (when you can) -
For a long time, I thought I had to sit at my airport gate the entire time. I struggled to stay in a relaxed state while the area became more crowded, with people talking and moving about. More recently, I found what works best for me is to choose a quiet gate close-by that’s not boarding soon. If possible, I choose to face a wall or window ideally away from the main walkways, so I can settle in with fewer distractions. I use this time to put on my noise-canceling headphones and do some deep breathing, or I journal or read a book. I also set an alarm if I think I may lose track of time when unwinding, so I won’t miss my flight’s boarding time. This small oasis of quiet can help keep my energy balanced and leave me feeling more refreshed for my journey.
Stretch -
Movement is a healthy way to relieve stress and ground ourselves. If you find yourself at the airport, on a plane, or in a car for an extended period of time, be sure to incorporate movement—walk laps around the terminal or stretch. Remember to do so mindfully—what speaks to your body at that moment. In regards to stretching, you can do many movements from the comfort of your seat or chair. Neck rolls, shoulder rolls, seated twists, ankles rotations, reaching your arms above your head and a seated forward fold are just a few examples.
Dining -
After traveling or a long day of events, finding food may be the last thing you want to think about in a new place. Especially when you’re hangry - you need food and you need it now. This is where pre-packed snacks can come in handy, as well as, research and planning. There are various apps to which you can look up restaurants near your accommodations. Making reservations in advance can reduce the panic at meal times and is helpful in reducing long wait times.
Food and dining options may also be a deciding factor in a hotel with food accommodations versus an Airbnb without. Or perhaps you choose lodging near a variety of food options, some of which can be delivered via food delivery apps. With a little planning, dining can become one of the highlights of your trip, keeping you fueled and excited for each new destination.
Lodging -
Lodging in a different space can be overwhelming for some but certainly for HSPs. We may not have the comforts of our home. Instead there can be unpleasant colors, smells, noises, and textures.
Choose the best option for your budget and do your research. I have found that spending a little extra money for comfort can go a long way. I recommend reading the reviews and viewing the photos of the hotel ahead of time. Perhaps reaching out to the receptionists to ask any questions you have about the location, noise levels, etc. For an Airbnb, be sure to read all the information on the listing and also read the reviews to see if it will meet your specific needs.
Things like cleanliness are important to us, while also being mindful of things like room colors, furniture available, possible noises, and location. Ensuring there are furniture options is in case you can’t comfortably sleep on the bed provided, perhaps the sheets are too starchy or the bed too soft/hard. Having other options in the room, like a couch, can help in making sure you can get some much needed rest. At a hotel you can ask to be put on a top floor or be put on the quiet side of the building (if one exists). As for Airbnb, don’t be afraid to ask for what you need so you can make this an enjoyable experience for yourself as well. Your needs are valid.
Traveling as a Highly Sensitive Person can be a truly rewarding experience when approached with care and intention. I hope these provide you with a starting point to improve your next travel experience. By planning ahead, honoring your needs, and creating space for rest and reflection, you can make the most of your adventures while feeling grounded and supported. Remember, the goal is to enjoy the journey in a way that feels authentic and energizing for you. With a few mindful practices, you can embrace the beauty of travel without sacrificing your well-being. Here’s to exploring the world on your own terms!
Safe travels! ✈️🌍