If Flying Leaves You Overstimulated And Drained, Read This
Updated: Oct 3
A practical guide for adults who find airports, crowds, noise, and long travel days completely exhausting.
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If Travel Feels Harder For You Than It Seems To Be For Everyone Else, You're Not Alone
Some people seem to breeze through airports.
They navigate security lines effortlessly.
They sit comfortably at crowded gates.
They tolerate delays without much stress.
They arrive at their destination excited and energized.
And then there are the rest of us.
The people who arrive home from a vacation feeling like they need a vacation.
The people who feel exhausted before the trip has even started.
The people who secretly dread airports, crowds, noise, and long travel days.
If that's you, there is nothing wrong with you.
Travel is genuinely overstimulating.
Especially if you're sensitive to noise, crowds, interruptions, unpredictability, ADHD, anxiety, or simply carrying a lot on your plate already.
I've learned that the goal isn't to become someone who magically loves airports.
The goal is to make travel feel more manageable.
Why Travel Feels So Overwhelming
Travel creates a perfect storm of stressors:
Crowds
Noise
Bright lighting
Unpredictability
Waiting
Schedule changes
Sleep disruption
Physical exhaustion
Sensory overload
Even positive experiences can become overwhelming when enough stressors stack together.
That's why I focus on reducing unnecessary friction wherever I can.
The following travel essentials have become some of my favourite ways to make travel feel calmer and more comfortable.
Loop Earplugs Have Been A Game Changer
One of the biggest contributors to travel overwhelm is noise.
Airport announcements.
Crowds.
Rolling luggage.
Conversations.
Boarding calls.
Engine noise.
It adds up quickly.
Why It Helps
✔ Reduces background noise
✔ Makes airports feel less overwhelming
✔ Helpful for flights, airports, and busy destinations
✔ Allows you to stay engaged without feeling flooded by sensory input
Real Travel Note
I don't always realize how overwhelmed I am until I put these in and immediately feel my shoulders relax.
Sometimes reducing stimulation by even a small amount makes a surprisingly big difference.
Noise-Cancelling Headphones Create A Bubble Of Calm
Sometimes earplugs aren't enough.
Especially on airplanes.
That's when I reach for over-ear noise-cancelling headphones.
Why It Helps
✔ Reduces airplane noise
✔ Creates a calmer environment
✔ Makes it easier to focus, read, or rest
✔ Helpful during delays and crowded gate areas
Real Travel Note
There are times when the airport feels chaotic before I've even boarded the plane.
Putting on headphones creates a little pocket of calm in the middle of all that noise.
Comfortable Clothing Makes A Bigger Difference Than Most People Realize
When you're already overstimulated, uncomfortable clothing becomes one more thing your nervous system has to manage.
That's why comfortable travel clothing has become a priority for me.
Why It Helps
✔ More comfortable during long travel days
✔ Helpful in chilly airports and airplanes
✔ Creates a sense of coziness and familiarity
✔ Reduces physical discomfort
Real Travel Note
There is something incredibly comforting about having one reliable hoodie that always comes with you on travel days.
It's one less thing to think about.
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Staying Hydrated Helps More Than You Think
When I'm tired, stressed, and overstimulated, hydration is usually one of the first things to slip.
Unfortunately, that often makes everything worse.
Why It Helps
✔ Supports energy levels
✔ Helps reduce headaches
✔ Encourages regular hydration
✔ Makes travel days more comfortable
Real Travel Note
I've learned that if I don't have water easily accessible, I simply don't drink enough while travelling.
That's why I always bring my Owala.
A Travel Blanket Can Make Airports Feel More Bearable
Travel blankets aren't just for sleeping.
They're comfort items.
Especially for long flights, delays, and chilly airport terminals.
Why It Helps
✔ Adds warmth and comfort
✔ Helpful during flights
✔ Creates a sense of familiarity
✔ Makes resting easier
Real Travel Note
I've used mine on planes, in airports, and even at resorts. It's one of those things that always seems unnecessary until I'm incredibly grateful I packed it.
A Power Bank Prevents One More Travel Stressor
Running out of battery while travelling is not an experience I enjoy.
Maps.
Boarding passes.
Hotel confirmations.
Transportation apps.
Everything lives on our phones now.
Why It Helps
✔ Keeps devices charged
✔ Reduces travel anxiety
✔ Helpful during delays
✔ Lightweight and easy to carry
Real Travel Note
A fully charged power bank gives me one less thing to worry about when plans inevitably change.
Final Thoughts
If flying leaves you overstimulated and drained, you're not weak.
You're not dramatic.
You're not bad at travelling.
Travel places a lot of demands on our nervous systems.
Crowds.
Noise.
Uncertainty.
Waiting.
Discomfort.
The goal isn't to eliminate every stressor.
It's simply to reduce enough of them that travel feels more manageable.
Sometimes the smallest comforts end up making the biggest difference.
A Gentle Reminder
You don't need to love airports.
You don't need to thrive in crowded spaces.
You don't need to become a different person to enjoy travel.
You simply need to understand what helps you feel supported.
When we stop fighting our needs and start accommodating them, travel often becomes a little easier.
And that's more than enough.
Related Resources:
The travel essentials, comfort items, and simple systems that have helped make family vacations feel more enjoyable and less overwhelming.
The travel essentials, comfort items, and simple routines that have helped make flying with kids feel a whole lot easier.
What I've learned about overstimulation, waiting, hunger, exhaustion, and helping kids navigate airports with fewer tears and less stress.
The comfort items, routines, and travel essentials that help support emotional regulation on flights, road trips, and family vacations.
If there's one thing you'll learn about me, it's that I love finding things that make life feel a little easier.
Whether that's a travel essential, a parenting hack, a cozy self-care find, or something that simply makes me think, "Why didn't I know about this sooner?"
I'm grateful you're here and I hope you found something helpful.
Wishing you comfort, calm, and a little less overwhelm wherever life takes you.
Ashley
Want this whole list in one place?
Grab the free printable version — one page, ready to check off by hand, perfect for taping inside your suitcase lid or sticking on the fridge while you pack.
Footwear
♡ Walking Shoes
♡ Dress Shoes
♡ Sandals
♡ Flip Flops
♡ Sneakers
Clothing
♡ T-Shirts
♡ Casual Shirts
♡ Tank Tops
♡ Rompers
♡ Belt
♡ Dresses
♡ Skirts
♡ Shorts
♡ Pants
♡ Bras/Undershirts
♡ Underwear
♡ Socks
♡ Work Out Clothes
♡ Shawl/Pashmina
♡ Jewelry
♡ Comfy Travel Outfit (Click Here to get 15% Off)
♡ Sweater(ClickHere to get 15% Off!)
Toiletries & Personal Care
♡ Toothbrush
♡ Toothpaste
♡ Floss
♡ Deoderant
♡ Face Wash/Cleanser
♡ Cotton Pads
♡ Moisturizer
♡ Make-Up
♡ Razor
♡ Shaving Cream
♡ Shampoo
♡ Conditioner
♡ Body Wash
♡ Soap
♡ Hair Products
♡ Perfume/Cologne
♡ Bobbi Pins
♡ Q-Tips
♡ Shower Puff
♡ Hair Clip
♡ Period Care
♡ Kids Shampoo
♡ Kids Body Wash
♡ Contact Lenses
Health/Safety & First Aid
♡ Cold/Flu Meds
♡ Antacid
♡ Allergy Meds
♡ Prescriptions
♡ Dish Soap
♡ Kids Magnesium (Click here to get 15% off)
Hydration/Snacks & Wellness
♡ Trail Mix
♡ Snacks
Beach & Swim Gear
Tech/Charging & Entertainment
♡ Air Tags
♡ Go Pro
♡ E-Reader
Sleep/Comfort/Packing & Laundry
♡ Eye Mask
♡ Umbrella
Documents/Money & Pre-Trip Prep
♡ Passports
♡ Boarding Passes
♡ Hotel Reservations
♡ Rental Car Info
♡ Itinerary
♡ Emegency Contacts
♡ Cash/Credit
♡ Talk to Pharmacist about Travel Vaccinations
♡ Exchange Currency Before Trip
♡ House Light Automations
♡ Travel Insurance Documents
♡ Health Insurance Documents
♡ Download Customs App (if applicable)
♡ Copy of Imp Documents
♡ Copy of Documents Left with Trusted Person
♡ Pet/Plant/House Sitter Information
♡ Mail Hold/Stop Delivery
♡ Final Home Check - Doors Locked
Made it through the whole list?
Grab the printable version so you're not scrolling back through this post every time you pack. One page, free, ready to check off by hand.
At the end of the day, none of this is really about the list. It's about getting out the door with a little less stress, so the trip itself can actually feel like a trip and not just a logistics project.
Because the part that actually matters is everything that happens after the packing is done — sandy toes, sunburned noses, someone begging for five more minutes in the water, the photo you didn't plan to take that ends up being your favorite one.
However much of this list you actually use, and however this trip goes, I hope it gives your family exactly what you're hoping for.
Before you go...
Don't forget your free printable copy of this checklist — perfect for taping inside your suitcase lid so you've always got it on hand.
If there's one thing you'll learn about me, it's that I love finding things that make life feel a little easier. Whether that's a travel essential, a parenting hack, a cozy self-care find, or something that simply makes me think, "Why didn't I know about this sooner?"
I'm grateful you're here and I hope you found something helpful. Wishing you comfort, calm, and a little less overwhelm wherever life takes you.
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