Feel deeply and get overstimulated easily?
Travel tips for joy, calm and no regrets this season
Imagine this: you find yourself between suitcases and people, ready to board the delayed plane or train – and the group next to you opens their homemade snacks. The smell of boiled eggs, sautéed broccoli, and sausage sandwiches hits you in the face. At the same time, someone’s kids are crying, the announcements from the speakers are mumbled and unclear. It’s hot and you are, clearly, understandably, bothered.
Your destination seems almost unreachable as seconds stretch into looong, sticky minutes.
Our surroundings cannot always be changed – but we can support ourselves this summer as we navigate hours of traffic, delayed trains, or cancelled flights.
The real reality of summer in Europe and maybe even globally?
I am convinced that crowds, smells, and sweaty air aren’t so bad when we are prepared.
As someone who feels everything deeply and needs plenty of space to process the world, I’ve learned with time that travel doesn’t have to be overwhelming. Public transport, busy roads and navigating crowded spaces can be intentional– and a trip can even feel somewhat restorative– if we honour our nervous systems along the way.
Whether you identify as a Highly Sensitive Person, neurodivergent, or simply someone with loved ones who needs a little more quiet amidst summer chaos, these below ideas are here to help you travel in a way that feels like coming home to yourself.
Travel ideas for the highly sensitive & neurodivergent soul
Create a sensory-friendly travel kit
Pack the tools that help regulate your system: noise-cancelling headphones, eye mask, essential oils, or a grounding playlist (downloaded and ready to play in flight mode), knitting or embroidery set etc. Whatever you know works for you.Plan buffer time, always
I learned the hard way, being late, overcrowding my activity schedule and feeling stress in my body for hours… Building in space between activities, transport, and social moments is key. Downtime isn’t wasted time; it’s where your nervous system breathes and your mind recovers and prepares for more conversations and information.Curate your accommodation
When I travelled on a tight student budget, this one was a bit more difficult. And yet, I made sure I liked the vibe from the photos even if it meant cutting the trip short by a day or two to stay in places I know I’d feel comfortable in.Read reviews so you’re not staying above a nightclub, and prioritise natural light, avoid horrible decorations that drain energy, and get private bathrooms. Pro tip, you can always ask for an upgrade if you are in a hotel. I never dared to ask until more recently and learned that if they have availability, they will always want to see a happy customer.
Choose your travel rhythm
You don’t have to be everywhere. Slower travel with longer stays allows your system to adapt and feel held. Or, if you plan to city-hop, choose what you are willing to miss out on. There is nothing more freeing than deciding not to go to every tourist attraction. Yes, you may never return, but memories are made in joyful moments and not in a rushed process of ticking off a list. The latter will blur your memory, it’s not worth it!Protect your transition times
Mornings or evenings - whichever is sacred to you - anchor yourself with simple rituals from back home: tea on the balcony, yoga sun salutations, reading or journaling in bed, or just silence.Communicate your needs unapologetically
Let your fellow travellers know what supports you. Boundaries are bridges, not barriers, I like to say. They connect. When I travelled with a colleague to a client recently, I scheduled a solo walk before our workshop, we both agreed on an early night instead of drinks.Build in recovery days
Especially after transit or high-social days, keep a few open, flexible hours (or days) for recalibration. Rest is part of the adventure. We shouldn’t come home and feel like we need a holiday from a holiday! Top tip from a friend, find a local spa, remote beach or top tips from a local to chill.I don’t have FOMO (fear of missing out) anymore. While in Cairo recently, I skipped sightseeing for a day and traded it for sleeping in, 90 minutes in the hotel gym, a long shower, room service and extra time to get ready for a wedding party. While those who rushed from attraction to attraction were tired, I was on the dance floor for hours at night.
Anchor yourself with familiarity
Bring along objects that feel like home: tea bags, essential oils, your favourite pillow. Tiny effort and big comfort and impact.Know your body
Learn the early signs of sensory overload or exhaustion in your body. This awareness lets you shift gears with compassion. Changing plans last minute, taking a break in the shade for an extra hour before exploring a new neighbourhood, putting headphones on despite travelling with other people, it’s okay. Even those who are not sensitive get tired, some people don’t know how or never learned to take care of their needs.A break won’t hurt anybody, you’re always leading by example.
Romanticise solitude
Alone time isn’t something to fix, it’s definitely something to savour. Those with kids will know.
Coming home to yourself on the road 🫶
I’ve been to over 25 countries and all continents (apart from Antarctica), and solo-travelled through 15 of them. And what I’ve learned again and again is this: for those of us who feel deeply, travel isn’t just about where we go – it’s about how we move through the world.
It’s not about shrinking ourselves to fit someone else’s pace, wish-list, level of safety or social media story. It’s about expanding our awareness of what we truly need – and honouring that with every step we take.
Travel becomes a mirror: of what grounds us, what nourishes us, what overstimulates or depletes us. The more I practice presence on the road, the more each journey feels like a return; to myself.
I’m curious to hear what helps you stay grounded, what helps your kids thrive and what makes group or work trips enjoyable for you?
Exciting updates!
My interview series, The Village Chats, is taking shape and form. The first few women have confirmed and I cannot wait to launch it in a few weeks once I have a backlog to post without stress.
See you soon, Carmen
Interested in 1:1 mentoring / coaching or just a chat? I give one monthly session away for free, for no other person than that I love my online community! More here
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Real luxuries of life by dear
The Famous Expats Who Shaped 20th-Century Culture by
Some of my latest posts you may have missed
I was ungrateful - reflections on culture, privilege and celebration
the fascinating evolution of female friendships (part 2 is coming, promise)
I love these suggestions. Honoring our needs is essential for happy traveling.
These are great tips for all of us. What you are suggesting can make the world of difference. Protecting transition times, romanticizing alone time, curating accommodations. Love these.