We all want to have the best possible experience when we travel. We plan where we’ll stay, what we’ll do, where we might eat, what to pack… and yet, we often forget the most important preparation: how to take care of ourselves physically, mentally, and emotionally while we travel.
Travel entails a lot — navigating airports, plane environments, sleep disruptions, different food and water quality, time zones, and cultural differences. Even if you’re returning to a place you know well, no trip will ever be exactly the same. Each journey comes with its own surprises, challenges, and joys. I’ve been to Bali thirteen times and no experience has ever been the same.
Here’s the thing: if you think travel will magically erase the stress or emotional baggage you’ve been carrying, you might be in for a surprise. Jon Kabat-Zinn said it perfectly: Wherever you go, there you are. Our thoughts, worries, and emotional patterns travel with us. Sometimes, being away from home can magnify them.
The good news is that travel can give us an opportunity for growth, reflection, and gentle self-discovery. Here’s how to travel low-stress — and maybe even turn your challenges into a part of the adventure.
1. Plan Ahead to Reduce Stress ✈️
There’s nothing worse than last-minute packing, rushing to finish work, or trying to organise everything at the eleventh hour. Give yourself time. I like to make a visual packing list for clothing and a written checklist for all the things I need to do before leaving. When I tick things off in advance, I feel calmer, lighter, and even open to new ideas or inspiration for the trip.
2. Keep Up Your Regular Routines 🏃♀️
It’s tempting to let meditation, breath work, or movement slide when we’re busy preparing to travel. Please don’t. These important practices set the tone for your journey. A calm start makes it much easier to respond to whatever comes your way, rather than reacting out of stress or fatigue.
3. Take Three Breaths Before Responding 🌬️
We can easily be triggered when we travel — by someone coughing on the plane without a mask, a inconsiderate traveller having a loud phone conversation, or someone jumping a queue. Before you respond, take three slow, deep breaths. It’s a tiny pause, but it gives your nervous system a chance to settle and helps you act with clarity and calm.
4. Meditate and Stay Mindful 🧘
Even five minutes of meditation each morning can make a difference. Throughout the day, pay attention to your emotions: when you feel frustrated, impatient, sad, or tense, notice where it shows up in your body. Simply observing without judgment can turn even small annoyances into powerful insights.
5. Slow Travel: Less Really Is More 🐢
It’s tempting to see and do everything, but packing your days too tightly often leaves you exhausted and disconnected. Spend more time in fewer places. Wander without a schedule. Take a café break. Sit in a park. The slower you go, the more space you create for curiosity, joy, and connection — with yourself, with the place, and with the people around you.
6. Engage with Culture Mindfully 🤝
If you are travelling to another country, always make sure you learn a little about the cultural do’s and don’ts. e.g. you shouldn’t blow your nose in public in Japan. Having at least a minimal understanding of the culture you are travelling to can really make a difference to how you interact with the locals, reducing challenges and confusion and making for a happier and rewarding experience.
7. Honour Your Body’s Needs 🌿
Sleep, hydration, food, and gentle movement matter more than we often realise. Get plenty of sleep, stretch when you wake, and drink plenty of purified water. Even small acts of care make a huge difference to how you feel, mentally and emotionally.
8. Use Sensory Awareness to Stay Present 👁️
When your mind starts spinning stories or worries, come back to your senses. Notice the sounds, smells, textures, and colours around you. Feeling the breeze on your skin or the warmth of the sun on your face can anchor you in the present and remind you that you are here, alive, and experiencing something new.
9. Do a Brain Dump Before Bed 📝
Take a few minutes at night to jot down anything that has worried or bothered you during the day. This practice releases tension, clears your mind, and helps you sleep more deeply — leaving you ready to wake up light, fresh, and curious about the next day.
10. Reflection as a Daily Ritual 🕯️
Travel stirs up thoughts, feelings, and memories. Spend a few minutes each day reflecting: what moved you, challenged you, or made you smile? What did you learn about yourself today? These small reflections transform travel into a journey of personal growth and joy.
11. Practice Gratitude 💛
Remember how fortunate you are to travel. Be grateful for those who help you along the way — hotel staff, waiters, taxi drivers. Show kindness and respect, and be grateful for the challenges, the lessons, and the simple moments of joy that make the journey truly yours.
12. Travel with Awareness & Joy ✨
Make the intention to be a mindful traveller. Bring curiosity, care and love to your experience. Take a holistic journey for the body, mind and heart.
