HSP Travel Tips: 8 Ways to Preserve Your Energy

Travel can be uplifting or downright draining for highly sensitive people (HSPs). To explore the world without feeling depleted, a few HSP travel tips can facilitate a positive experience.

As HSPs, we may feel deeply moved by the magic and adventure of experiencing a new place and culture. Yet, another part of us knows that travel for us often entails feeling overstimulated.

Over the last 15 years or so, I’ve traveled solo, as well as with partners, family, friends, and of course, my retreat guests. As I adventured, I began to learn which aspects of travel filled me with energy and which left me feeling anxious or zapped.

Learning about the HSP trait has further helped me understand how I can best take care of myself in various areas of my life, including work, relationships, social situations, and adventure travel.

Recently, I spent a month in Peru leading retreats. My time there with other HSPs reinforced the idea that there are specific features and contexts of travel that help prevent overwhelm and anxiety. I’d like to share a few HSP travel tips I’ve learned from my solo and group travel experiences that I hope can help your future travel experiences.

8 HSP Travel Tips to Preserve your Energy

HSP Travel Tip #1: Know that pre-travel anxiety is normal.

Take it from a serial traveler who has lived in several countries and loves adventure. I still experience anxiety before every trip. Packing, planning, flying, being away from loved ones, and heading into the unknown all feed into our anxiety.

Most of the time these days, waves of anxiety wash over me and I catch myself. I may cry or have a freakout moment, but I use my emotional regulation skills and remind myself that everything will be okay. Make self-care non-negotiable before travel. Sometimes this means saying no to social invitations or lightening the burdens you place on yourself just before travel.

HSP Travel Tip #2: Decide where you’re going.

I don’t believe there’s an ideal destination for HSPs. Urban adventures appeal to some since museums and the arts can provide the kind of stimulation we dig. Others prefer the wilderness for quiet and serenity.

Ask yourself what kinds of environments you thrive in and find meaningful. Plan to spend most of your time in those places. Consider the amount of activity, social interaction, and emotionally charged situations you may encounter and how you can find balance.  When possible, spend several days in one location rather than trying to cram too much into one trip.

HSP Travel Tip #3: Make an “activity sandwich”. 

Just because an excursion or destination is crowded or loud doesn’t mean HSPs are out. With enough downtime padded on either side, even over-stimulating activities can be worth it.

For example, on our two-day excursion to Machu Picchu during our Peru retreat, I knew those days were going to be long for us introverts and HSPs. FYI, Machu Picchu can be crowded. I scheduled an “activity sandwich” so that we’d have a full day to rest both before and after this side trip. For most of us, this made the stimulation manageable.

HSP Travel Tip #4: Travel solo or choose your travel pals wisely.

Traveling alone can be deeply enriching for HSPs because of the flexibility it affords. It means the freedom to go dancing or snuggle up with a journal. You can soak up the wild sensory experiences of a local market, but leave when you’ve had enough.

It can also be nice to share memorable experiences with others, especially if those others are people who understand your sensitivity and need for downtime. Talk about your preferences and needs before committing to a trip when possible. Having a compatible travel companion can make all the difference.

Holly, a guest from our Peru HSP and introvert retreat said, “In overwhelming situations, the recovery time was shortened. What would normally take days took hours. The group somehow provides recharging when a group normally doesn’t do that. It’s weird.”

HSP Travel Tip #5: Wear comfortable clothing.

Airports, airplanes, and buses are not usually favorite components of traveling. If you’re an HSP with major sensory issues like me, let go of fashion and wear your coziest leggings and fleece on the plane. Dress in layers to make yourself comfortable. Comfy clothes can help bring us HSPs a sense of ease when we’re entering into the unknown.

HSP Travel Tip #6: Pack these HSP must-haves.

Since many of us HSPs are sensitive to things like odors, fragrance, noise, and bright lights, there are a few small items that I recommend packing that can support us when we’re feeling overwhelmed by our senses. After hiking in Spain in 2017, I made a short video titled “6 Must-Haves for Your Camino If You’re a Highly Sensitive Person”. These must-haves are good HSP travel tips for any adventure.

HSP Travel Tip #7: Take alone time without shame.

If you already have a practice of taking alone time, then you know the profound impact personal time to recharge can have on your well-being. There’s no shame in asking for time to yourself when you need it. Know your boundaries and when too much is too much. You’ll be able to show up for yourself and those around you when you honor your needs.

HSP Travel Tip #8: Go with the flow and adventure of it.

Perhaps the most important of these HSP travel tips is to remember that travel is all about stepping into the unknown, learning, and growing. We can take precautions to mitigate unnecessary stress or stimulation. But we can really only plan so much. When you say yes to travel, you enter into a learning experience with a wild teacher. You may have signed up for a class, but you never fully know what every detail of the syllabus is going to look like until you’re in it. Remember that the adventure is what makes traveling fun and helps us to grow.

If you want to join other HSPs and introverts like you for an adventure of a lifetime, be the first to hear about our 2020 HSP & Introvert Retreats by subscribing to my emails.