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?
The highly sensitive person’s traits often make travel a struggle if not downright misery sometimes. As a highly sensitive person myself I’ve learned a lot of things over the years to keep me a happy traveler. In fact it is my favorite thing to do! Here are 8 tips to make travel less stressful and dare I say it, great fun!
1. Get a Great Guidebook
One highly sensitive person trait is the propensity towards overwhelm. This is where planning is crucial to having a great trip. The more you know and can prepare for a trip the better. Knowing what to expect and having a good plan always decreases the overwhelm and anxiety I feel.
Having a guidebook also gives me all the information I need to know about a location in one place. It reduces overwhelm because I don’t have to figure out all the different sources I need to research. Airport, Hotel, Transportation and Site Information are all in one place.
Check out a few guidebooks and find one that speaks to your interests. My favorite travel guide for Europe is Rick Steves. I like how he focuses on authentic cultural experiences which speaks to the Highly Sensitive Person’s soul.
Highlight sites you want to make sure you don’t miss and other sites that would be fun if you have time. Make time to familiarize yourself with all the practicalities of visiting a new place such as the language, money and local customs.
2. Pick the Right Flights
Another highly sensitive person trait is feeling stressed with time pressure. If I book a flight that is later in the morning I have more time to get the rest I need the night before. This is also imperative because another highly sensitive person trait is we get more tired than other people.
I want to make sure that I start my day on a full tank. Plus, if my flight is a little later I don’t feel that I have to rush as much in the morning to get to the airport. Highly sensitive people hate to feel rushed.
I also make sure my flight doesn’t get in too late. I like to have time to check into my hotel and get my belongings situated. Getting to a grocery store is also important to me, so I can stock up on drinks, snacks and possibly some breakfast items.
Especially when I’m on vacation I like to take my time in the morning, savor a cup of coffee and perhaps a pastry. That way I don’t have to rush out of the hotel in the morning to go find food. The highly sensitive person is more prone to getting hangry than other people.
How to Find the Right Flights
I always start my trip planning by choosing my flights as the cost can change drastically by adjusting my schedule by even just one day. Hotels are not as volatile in their pricing. I do check out the hotel rates before booking my flights though just to be sure.
I use Orbitz to research all my flights because I can easily search all airlines and filter by time blocks (morning, afternoon or evening).
Plus I can filter my options to include seat choice and carry on bag requirements, so I get a true cost of a flight without any surprises. Not to mention I can also filter by number of stops.
Direct flights are less stressful and have less room for unexpected delays. The simpler I can make travel the more overstimulation I can avoid.
Also, there is no rule that you have to use the same carrier to and from your destination. Orbitz is great for finding just the right timing of flights to meet your schedule.
I often do this by booking two different carriers. I can purchase both tickets on the same website and add in my frequent flyer numbers, so I don’t miss out on miles, as well as manage all my flights from one app. It’s perfect!
One word of caution though. If you are not taking a direct flight to or from your destination try not to mix carriers. If the flight is delayed for some reason the second airline will not get you on another flight if you miss it the way they would if you booked both flights on the same reservation.
3. Choose a Central Hotel
I always choose a hotel that is central to the things I want to do. Sometimes this can be in a busier or more chaotic area. However, what I love about a central hotel is that I have a convenient home base to come back and take a break if needed. This helps with the highly sensitive person trait of getting tired more easily due to our depth of processing.
If my hotel is convenient I can do an activity and come back to take a nap or get in some quiet time afterward. This recharges me, so I have the energy to go do something else later. It’s especially important if I’m visiting a big city which is full over overstimulation, another highly sensitive person trait.
Pick a hotel recommended in your guidebook. This will cut down on the number of hotels to research. I pick the area where I want to stay and review the recommended hotels in my guidebook. Then I pick the hotel with the vibe I like.
My favorite hotels when traveling abroad are boutique hotels that remind me I’m some place new. However, if this is too overstimulating then choose a chain hotel. This will provide a familiar and comfortable atmosphere when you return from a long day.
4. Assess Transportation
Personally I love taking vacations where I can take a break from driving. My trips to big cities or to Europe are perfect for this. They have such efficient and low cost public transportation. Sometimes it’s nice to have someone else take care of getting me where I need to go for a change.
Renting my own car can be nice too. This can be essential if I’m traveling within the United States. I like being able to leave a place when I’ve had too much stimulation, am hungry or tired.
5. Plan Only One Thing per Day
Don’t try to do too much in a day, running around ragged to see everything. As Rick Steve’s says, “Assume you will return”. I usually pick one big thing to do per day and maybe one smaller, low key thing for later after I’ve taken a break.
If I am going to a museum where there will be lot of crowds and I will be walking around for hours then I plan a break for lunch afterwards and then maybe a walk through a park or to sit by some water. Water is very calming for me. Time is nature, water in particular is restorative and soothing for the highly sensitive person.
6. Timing of Activities
Crowds can cause a lot of overstimulation for the highly sensitive person, so plan and book your activities for early or late in the day when crowds are lighter.
Now that I’m a little older I’ve become more of a morning person. Anything that I need or want to get done needs to get done in the morning or it just doesn’t happen. It’s great because I can get into museums and other attractions when they first open before the throngs of people rush in.
More of a night person? That works too! As the crowds are heading out to prepare for their dinner reservations, stroll in and see everything when things are more relaxed and less busy. Make sure you take some water and snacks with you, so you don’t get cranky. Another highly sensitive person trait is to be more sensitive to hunger.
7. Plan in Buffer Days
Don’t plan to do too much the first day in a new place. Take time to get acclimated to your new surroundings. There will be a lot of new information to take in which may cause some overstimulation. I am also usually tired from the entire travel process as well.
Get oriented to the new destination. Go for a walk around your new area or a take a bus tour of the city to get the lay of the land. I always feel much more relaxed when I know where things are and how to easily get to what I need (rest, food, nature, etc.).
Plan a buffer day when you get home too. There is nothing worse than getting home and then having to head to work the very next day.
The highly sensitive person is very attuned to their physical needs. Travel is wonderful and exciting, but since we take in so much information due to our depth of processing it can also be very overstimulating. Overstimulation can lead to exhaustion.
Make time to go to bed early and take care of other practical concerns like getting groceries and doing laundry before heading back to work.
8. Pack Right
I suggest only taking one carry on bag when traveling and resisting the urge to overpack. Another highly sensitive person trait is attention to detail. It may be tempting to prepare for every eventuality, but it’s not really necessary. If you forget something it’s usually easy enough to purchase it.
Having too many things to keep track of can be overwhelming and it can make the difference between everything going as planned or disaster if you need to change flights or if your bags don’t make it to your destination.
Need packing tips? Check out my post on my three essential bags when I travel and my packing must haves to keep everything organized.
If you enjoyed this post try reading my post on things to know before a first trip to Europe next.
Interested in knowing more about how to deal with highly sensitive traits in other areas of your life? Check out my favorite blog for the highly sensitive, Highly Sensitive Refuge.
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I’ve been doing this blog for just over a year now. A lot of people check out my “About Me” section, so I thought I would take a deep dive and share a more personal and authentic side of myself. In doing so I hope that I can connect with and help others out there like me. Here’s the true confession. I am a highly sensitive person.
What is a Highly Sensitive Person?
What on earth is a highly sensitive person you may ask? Well, it’s someone with sensory processing sensitivity. Basically someone who has a more sensitive nervous system, takes in more information through their senses and whose brain processes those things more deeply than the majority of people.
As a result we may get more easily overwhelmed, tired or annoyed by things in our environment than others.
How my Life Changed
My life changed a lot just a few short years ago when I discovered through a random Ted Talk I found that I am a Highly Sensitive Person.
Now I of course have always known that I was more sensitive than other people. What I didn’t know was it was a full blown “thing” for lack of a better word.
I was shocked to find out that 15-20% of the population is actually highly sensitive and even more interesting that the same percentages of the animal world is as well.
I’m pretty sure my dog Daisy is highly sensitive too. I recognized her highly sensitive traits and found a kindred spirit in her. This ultimately led me to adopt her. Plus, who could resist that face? 💕
The Research
The term highly sensitive person was first coined by psychologist, Dr. Elaine Aron. In her book, “The Highly Sensitive Person: How to Thrive When the World Overwhelms You”
In her book she talks about the highly sensitive person’s traits such as:
- High empathy
- Strong appreciation for art, music and nature
- Conscientiousness & attention to detail
- Noticing things that others might miss
- Being easily overwhelmed in chaotic situations
- Feeling frazzled when there is a lot to do in a short period of time
- Bothered by loud noises, strong smells, bright lights or scratchy fabrics
Do any of these things resonate? You might be a highly sensitive person too. Take Dr. Elaine Aron’s free test to find out!
You Are Not Alone!
It was so amazing to actually know that I was not alone in this world and also explained why I often had problems with things that other people didn’t.
Maybe this is what happens when you get towards the middle of your life? I’m now beginning to understand myself so much better.
It’s so wonderful because now I can stop beating myself up and being confused by why I don’t experience things the same way as other people.
I’ve often been labeled by people who don’t know me well as “shy”, “quiet”, “reserved” and even “stuck up” a few times. Things that are not valued by most societies.
As you can imagine this didn’t make me feel too great about myself. It actually hurt me deeply and felt like the stab of a knife each time someone would say these things to me. Can you relate?
Knowledge is Power
This knowledge about the highly sensitive person started to change my mindset. I felt better about myself. I could finally look at the strengths of my personality instead of its weaknesses.
In fact this knowledge changed my whole life! I take care of my body differently, work differently and make time to express my creativity. I also realized I travel differently than other people.
This is why I want to start sharing more about the highly sensitive person and their traits.
If you are highly sensitive I want to help you feel better about yourself too and offer a way to lean into sensitivity and experience life and the world in a more meaningful, fulfilling and amazing way.
Highly sensitive people experience the joys in life more deeply, as well as the sorrows. This explains why I am so moved, even sometimes to tears by hearing heartfelt music, seeing beautiful artwork or experiencing an awe inspiring sunrise or sunset.
I live my life so intensely through my senses. I’m now sorry to learn that everyone doesn’t experience life this way.
I love the feelings of excitement bubbling up like a geyser coming up through my chest when I get to travel to see new places, hear my favorite song come on the radio or spend time with the people that I care about.
Downsides of Being Highly Sensitive
Being highly sensitive has its downsides too. Things seem to bother me that really don’t seem to bother other people. These things don’t even cross their mind.
I feel intense sadness and anger when I see suffering and injustice in this world. I’m moved to tears often when I see people or especially animals experiencing pain. I’ve never understood how some people can just shrug these things off and go about their daily lives.
I guess that’s life though. The yin and the yang, the positive and negative, the ups and the downs. Those things are universal whether you are highly sensitive or not.
Aren’t we are all striving to make the best of things? Live our best lives? Minimize the negative and maximize the positive? Play to our strengths instead of our weaknesses?
A New Direction
So one year later I want to take this blog in a new direction. I noticed that while there is some information out there about highly sensitive people, there is not a lot about travel curated to the Highly Sensitive Person.
Travel can be quite difficult for the highly sensitive person. We don’t thrive traveling the way other people do, BUT if we do it in the way that works for us it can be thrilling, enriching and even life changing.
This occurred to me after talking with my best friend Rene who also discovered that she is a highly sensitive person. I knew we best friends for a reason! We found each other in this crazy, chaotic world and instantly connected because we see the world and experience it in a similar way. Love you friend!! ❤️
Rene invited me on a trip this Fall with her family and friends to go to Paris! We were discussing how we like to travel in a certain way such as not doing too many big activities in a day or taking time throughout our trip to rest and recharge.
It got me thinking that my other highly sensitive friends out there might benefit from the things I’ve learned through trial and error over the last few decades.
Travel for the Highly Sensitive Person
Travel can be sometimes scary, overwhelming and tiring for the highly sensitive person.
It also can bring so much joy, excitement and meaning because we experience the world so intensely. So this year I am going to work on providing tips and travel itineraries catered to my other sensitive souls out there.
Even if you are not a highly sensitive person, my guess is that you know someone out there who is.
I hope this helps you understand that friend, family member or co-worker a little better. Please share this post with them!
I believe everyone can benefit from savoring life through their senses and it will help everyone travel better too!
Here we go! I can’t wait to connect with all my new highly sensitive friends out there!! Please reach out. I would love to hear from you!