I love traveling overseas, but what I dread are the long flights from the US and back. It’s seriously torture for me as a highly sensitive person.

Sometimes I feel like I’m crawling out of my skin or want to scream and jump out of my seat from being so uncomfortable and overstimulated. Can you relate? Here are 9 tips for Long Flights and how to survive as an HSP.

I developed this list based on my lifetime of experience as an HSP and my last 20 years of experience flying overseas.

1. Don’t Overpack

It all starts with how you pack. Don’t get exhausted and overstimulated before you even make it on the flight.

I suggest only taking one carry on bag and one small personal item like a tote bag, small duffel or backpack. I also carry a cross body purse that I tuck into my secondary bag just before boarding my flight.

Need packing light tips? Here is a post on the bags I use and other essentials for keeping things organized.

I like the security and flexibility of always having my things with me in case I need something. It also reduces anxiety for me that my luggage will be lost and my trip will be ruined. Plus, it saves time and money. I don’t have to wait in a crowded and overstimulating baggage claim or pay extra fees to check my bag.

Packing light also makes getting into taxis, ride shares and trains much easier as well as having less things to keep track of at hotels. Don’t worry, you can still fit all the essentials to stay comfortable and happy.

2. Wear the Right Clothes

Wearing the right clothes for a long flight can make all the difference in how you feel the entire day. If you are an HSP I don’t have to tell you that.

I always want to look glamorous strolling through the airport, but it is just not worth the misery of painful feet from wearing anything with a high heal or the uncomfortableness from wearing tight, constricting clothing.

Start with comfortable walking shoes. My favorite shoes right now are my Hoka Clifton 9’s. These shoes are like walking on clouds.

I always walk more than I think I will in airports and these shoes keep my feet happy all day. Bring some nice fuzzy socks too, so you can remove your shoes once onboard your flight, as feet can tend to swell.

Next wear pants with a stretchy waistband. Air pressure changes cause the gasses in your gut to expand. Dehydration can also cause water retention which increases bloating.

It’s so easy to get dehydrated on long flights, especially if you are trying to avoid too many trips to the tiny airplane lavatory.

I found this great pair of bootcut leggings that I plan on wearing on my flight to Paris this Fall. They look like dress pants, but feel like my favorite sweats. They are also more flattering for curvy women like me than traditional leggings.

If you wear a bra I suggest wearing a sports bra. There is nothing like underwire digging into you mid-flight to make you miserable.

I also suggest wearing breathable fabrics like linen or cotton and bringing a sweater. The temperature varies a lot from take off to landing and those flights over the ocean can get a bit chilly.

3. Get TSA Pre-check or Global Entry

I know it costs some extra cash, but it is so worth it to me to have TSA Pre-Check or Global Entry. I can minimize the time I have to spend waiting in line or stressing about removing my shoes, liquids and electronics or worrying that I forgot to grab them all and repack them after security.

Since we are so easily overwhelmed having less time in crowds waiting in line, more time to get through the airport and less things to worry unpacking and repacking is a game changer. It’s all about making sure you control the overstimulation and stress before boarding long flights.

I’m a world traveler, so I opted for Global Entry. The great thing about that is now that I have Global Entry they grant me TSA pre-check on my domestic flights!

I completed an easy application on-line and then did my global entry interview on the way back from one of my international trips. It did take an extra 15 minutes or so, but once you have the card it is good for 5 years. That saves a lot of time and energy on future travels.

You can also set up a global entry interview separately from a trip. Global Entry cost is $100. TSA precheck cost is $78. My credit card even reimburses the application fee for either Global Entry or TSA pre-check! Why wouldn’t you get it?!

4. Consider Lounge Access

Last year I tried my first Airport Lounge and what an amazing difference! I had upgraded my Aer Lingus flight from New York to Dublin to business class and received free lounge access. I felt like I was in a whole other world!

The Aer Lingus lounge at JFK was so quiet and serene. The bathrooms were not crowded and offered nice bath products. There were comfortable soft chairs and couches to sit on and unlimited free drinks and snacks. It was an HSP’s delight!

They make brief announcements when the flights are boarding and I strolled onto the plane first! Even if you are not flying business class some credit cards offer free lounge access too.

Many lounges also allow you to buy a day pass. If you have a long layover and airports stress you out it might be worth the extra $50 or so to buy a lounge pass.

Before I discovered airport lounges I often would sit in an adjoining area to my gate that was practically empty to minimize my time with crowds.

Just make sure to watch your phone closely in case there are any last minute gate changes as you won’t hear the announcements.

5. Choose the Right Seat

I think you are either a window or an aisle person. Does anyone enjoy sitting in the middle seat unless they are traveling with friends or family?

Personally I enjoy an aisle seat. I love looking out the window, but I feel too claustrophobic about not being able to get up when I need to.

Aisle seats can be a little overstimulating as people are constantly walking up and down the aisle and bumping into you, but to me it is worth it for the extra room on one side and the freedom to get up when I want.

The window seat can be great to look out the window and observe nature. All that blue sky and those puffy white cloud are so relaxing. It is also good for sleeping as you can rest your head on the bulkhead during long flights.

Choose the right seat for what is most important to you. I recently started flying business class and discovered I can have a window and aisle seat in one!

Most business class sections have a 1-2-1 configuration. The single row of seats in business class is great when I’m traveling by myself.

Make sure you choose a seat that is not too close to the lavatories. Even when I have my earplugs in it always sounds to me like I’m at a cocktail party. Everyone is standing around, stretching their legs and chatting during long flights. Not good if you are trying to sleep.

I get quite detailed about my international travel and review all my aircrafts on Seatguru. Sites like this will tell you which seats to avoid and which seats are the most coveted with extra legroom. So important on long flights!

Traveling business class? Try to get one of the elusive “throne seats” which some airlines have with no one in front or beside you.

6. Control the Noise

Invest in a good pair of noise canceling headphones if the noise on airplanes is too overstimulating for you or get a good pair of earplugs.

You can also put in your earbuds and listen to some relaxing music to calm down your nervous system. Close your eyes and feel the music take you to a soothing and tranquil place.

I also find if I can immerse myself in a good book I can distract myself from all the noise going on around me on long flights. My life is so busy I often don’t find the time to actually sit down and read a book these days, so it’s such a luxury to me when I can.

Audiobooks are my life at home while I’m driving or getting ready for work in the morning, but can be nice while on long flights too. Again, close your eyes and focus your mind on the story.

My favorite vacation reads are the Janet Evanovich, Stephanie Plum Series. They are so lighthearted and fun. A little mystery, a little romance and a ton of laughs. Laughter is a good stress reliever too if you find flying overstimulating.

Movies or TV shows are also a good way of tuning out the noise on long flights. Sometimes reading requires more concentration than I have, so zoning out and watching a movie can be a good distraction from everything going on during long flights. Especially if it’s a favorite movie I have already seen.

7. Keep Personal Care Items Handy

Most of the information we take in comes through our eyes. If you can close your eyes you can avoid a lot of overstimulation.

I like having a good eye mask when I travel on an overnight flight as it blocks out all the light and I’m less tempted to open my eyes when things are going on around me.

I have a silky eye mask with lavender aromatherapy beads in it that I have used for years. Using aromatherapy on a flight also helps calm down any stress or anxiety I feel.

Lavender also promotes sleep. Just make sure any scents you use aren’t too strong. We don’t want to bother other passengers or give ourselves a headache. Here is a similar one to the one I use. Bring pain relievers just in case, as HSP’s are more sensitive to pain too.

Also, don’t forget to bring lip balm and lotion on long flights. All that recirculated air really dries out your skin. After a long flight sometimes my skin feels like it’s on fire.

My favorite lip balm is Burt’s Bees (I’m addicted to the tingling peppermint!) and my favorite lotion is Bath & Body Works Orange Ginger Body Cream. They both provide some aromatherapy too!

8. Bring a Reusable Water Bottle

I also always bring a reusable water bottle with me on long flights, so I can make sure I keep myself hydrated. That way I don’t have to wait until they bring out the drinks cart if I’m thirsty . It’s also good for moisturizing my skin and keeping water retention down.

It’s also nice to have a reusable water bottle with me once I get to my destination. I started adding stickers from all my travels to mine and it’s a fun reminder of my trips when I get back home.

9. Don’t Forget Snacks

I always bring snacks with me for long flights. HSP’s get hangry very easily and it’s always good to have some high protein snacks with you for when you feel hunger coming on. Again, I don’t like having to wait for the meal service or snack basket to make the rounds.

Unsalted nuts are my go to snack. It’s easy to pack a little bag with me wherever I go and I don’t need too many to stave off my hunger. The unsalted kind also reduce water retention.

It’s all about making ourselves as comfortable as possibly and creating a pleasing state for all our senses. This will not only help us survive long flights, but can actually make them enjoyable. What are your favorite tips for long flights?