Are you a highly sensitive parent planning a family trip? Same here. Traveling is one of my very favorite things to do, but it can also be one of the most overwhelming experiences, especially when children are involved. As a highly sensitive parent, you may find it challenging to navigate through the noise, crowds, inevitable temper tantrums, and unfamiliar surroundings that come with traveling.
Over the years of traveling solo, on adult trips, and with a growing family, I’ve had to figure out how to deal with my mounting overwhelm when traveling so that I don’t completely lose it. I’ve found help from experts and also learned much from experience. And while there’s no way to eliminate the stress and overwhelm that comes from traveling as a highly sensitive person with kids, there are absolutely ways to manage it, so you can enjoy your vacation and make memories with your family. So keep reading for our highly sensitive parent travel tips.
Understanding Highly Sensitive Parents
If you’re a highly sensitive parent, you may find travel to be a challenging experience. But what does it mean to be a highly sensitive parent? In short, it means that you have a heightened sensitivity to external stimuli, such as sights, sounds, smells, tastes, and touches. This trait is known as sensory processing sensitivity (SPS).
As an HSP, your nervous system processes sensory information more deeply and thoroughly than non-HSPs. This can lead to feeling overwhelmed or overstimulated in certain environments, such as crowded airports or busy tourist attractions.
Being an empath is also a common trait among HSPs. This means that you have a strong ability to sense and feel the emotions of others. As a highly sensitive parent, you may find it challenging to navigate the emotions of your children, especially when they are feeling anxious or upset.
I want to note that being a highly sensitive parent is NOT a disorder or a weakness. In fact, it can be a strength when it comes to parenting. HSPs tend to be more empathetic and attuned to the needs of their children, which is great, but not without its challenges.
If you think you might be a highly sensitive person, you can take this test designed by Dr. Elaine N. Aron, the leading expert on highly sensitive persons and the author of the bestselling book, The Highly Sensitive Person, and her newest book The Highly Sensitive Parent.
Identifying and understanding what it means to be a highly sensitive person is the first step in managing your overwhelm, so don’t skip the crucial step of becoming self-aware and educating yourself in all things HSP.
Highly Sensitive Parent Travel Tips
Traveling can be stressful, especially for highly sensitive parents. However, with some advance planning and preparation, you can make your trip more enjoyable and less overwhelming. Here are some travel tips for highly sensitive parents that can help you reduce stress and enjoy your vacation.
Plan for Downtime
Traveling can be exhausting, especially if you have a busy day ahead. It is essential to plan for downtime, so you can recharge your batteries and relax. Schedule some time for yourself, whether it’s a quiet walk or a nap in your hotel room. Schedule a rest day where you don’t make any plans, except for enjoying good food and doing relaxing activities. This will help you stay energized and focused throughout your trip.
Bring Earplugs or Noise Canceling Headphones
Loud noises can be overwhelming for highly sensitive parents. Ear plugs or noise-canceling headphones and soothing music can help block out noise and create a more peaceful environment. You can listen to calming music or white noise to help you relax and unwind.
Research Your Destination
It’s essential to research your vacation destination before you travel, especially if you are highly sensitive. Find out about the public transport system and local culture. This will help you avoid any unexpected surprises and feel more comfortable in your surroundings.
Pack Comfort Items
Pack items that make you feel comfortable and secure, such as a favorite sweater or your pillow from home. These items can help you feel more relaxed and at ease, especially in unfamiliar surroundings.
Stay Hydrated
Traveling can be dehydrating, so it’s essential to drink plenty of water. Dehydration can cause fatigue, headaches, and irritability, making traveling even more stressful. Carry a water bottle with you and refill it throughout the day. I also bring packets of Emergen-C to help me stay extra hydrated when traveling.
Be Flexible
Flexibility is king when traveling as an HSP. Being tied down to schedules constantly is sure to lead to stress. The more flexibility in your day, the better for everyone.
Recognizing Overwhelm and Stress as a Highly Sensitive Person
As a highly sensitive parent, it’s important to recognize when you’re feeling overwhelmed and stressed during travel. Being in unfamiliar surroundings, dealing with crowds of tourists, calming crying kids, and having a jam-packed itinerary can all contribute to feelings of overwhelm and stress.
It’s very common for highly sensitive people to experience physical symptoms of stress, like headaches, muscle tension, and stomach issues. You’ll likely also experience heightened emotions, such as guilt, negative thinking, and self-doubt. It’s important to pay attention to these symptoms and take steps to manage them before they become overwhelming.
One way to manage overwhelm and stress is to take breaks throughout the day. It’s okay to not do everything at your destination. FOMO is real, but so is your need to recharge. Try and find a quiet spot to sit and relax, take a nap with the kids, or take a walk in nature to clear your mind.
One of my favorite ways of slowing down is finding a spot to picnic at our destination or spending an hour in a local coffee shop or bakery. If you have another adult with you, take turns watching the kids and do something for yourself. Book a massage, take a walk, or even have a drink in the hotel lobby by yourself. It’s important to do what you need to do to recharge. Everyone else will be fine with a few hours of downtime! In fact, they probably need it, too.
Another way to manage overwhelm and stress is to practice mindfulness. Pay attention to your thoughts and feelings, notice how your body is feeling when you are overcome with emotion, and try to stay in the present moment. Mindfulness can help you manage negative thinking and emotions, and stay focused on the positive aspects of your travel experience. I know from experience that this is easier said than done. That’s why I love the Balance app for helping me meditate. And right now, you can try balance for free for an entire year, which is amazing.
If you’re feeling overwhelmed and stressed during travel, know that it’s ok. Even non-HSPs experience these feelings during a trip. It’s completely normal and doesn’t make you a bad parent! If you’re feeling particularly overwhelmed, please don’t hesitate to reach out for support. Talk to your travel companions about how you’re feeling and make a plan for how to deal with the stress. Remember, it’s okay to take a break or change your plans if you need to prioritize your mental and emotional health. Not doing all the things during your vacation is better than being completely stressed out the entire vacation.
The Impact of Environment
As a highly sensitive parent, your environment can have a significant impact on your travel experience. You may be more sensitive to sounds, loud voices, sights, smells, bright lights, and other external stimuli. Therefore, it’s essential to take steps to ensure that your environment is as comfortable as possible.
When choosing your travel destination, keep in mind the type of environment that you will be in. For example, if you’re sensitive to bright lights or loud noises, you may want to avoid visiting crowded cities and opt for more peaceful and quiet destinations. A jam-packed week at Disney World is probably not the best choice for a highly sensitive person. I try to choose a balance when planning our trips. I love to visit big cities but I make sure to plan time in green spaces and calm coffee shops or art museums to help balance out the overwhelm of the city.
If you’re traveling by plane, consider booking a seat away from the engine or the galley to avoid loud noises. You may also want to invest in noise-canceling headphones to block out any external noise and make your flight more comfortable.
When staying in a hotel, request a room that is away from the elevator and any noisy areas such as the pool or the bar. You may also want to bring along a sleep mask and earplugs to help you sleep better.
If you’re traveling with children, try to create a familiar environment for them by bringing along their favorite toys, blankets, and snacks. This can help them feel more comfortable and calm and help prevent them from feeling upset, which can in turn affect your emotions.
Parenting as a Highly Sensitive Individual
Being a parent is a challenging task, and it can be even more difficult if you are a highly sensitive individual. As a highly sensitive parent, you may be more attuned to your child’s emotional and physical needs, but you may also be more easily overwhelmed by the demands of parenting. Here are some tips to help you navigate parenting as a highly sensitive individual:
Set Boundaries
As a highly sensitive parent, it’s important to know your limits and set boundaries that acknowledge your HSP traits. Children can be demanding and require a lot of attention, but it’s essential to take care of your own needs as well. You can set boundaries by scheduling alone time, delegating tasks, and communicating your needs to your partner or family members.
Practice Self-Care
Self-care is crucial for all parents, but it’s especially important for highly sensitive parents. Taking care of your physical and emotional health can help you manage stress and prevent burnout. You can practice self-care by getting enough sleep, eating healthy foods, drinking plenty of water, getting exercise and sunshine, and planning some activities that bring you joy and relaxation.
Be Mindful of Your Child’s Needs
As a highly sensitive parent, you may be more aware of your child’s emotional subtleties and can deeply empathize with their feelings. However, it’s important to be mindful of your child’s needs without becoming overwhelmed. You can do this by practicing mindfulness techniques, such as deep breathing and meditation, and by setting realistic expectations for yourself and your child. Remember that it’s difficult for children to regulate their nervous systems in new and overwhelming environments, so having realistic expectations going in is crucial to keeping your cool.
Plan Family Activities Carefully
Family activities can be a great way to bond with your child and create lasting memories, but they can also be overwhelming for highly sensitive parents. When you plan activities, consider your own needs and limitations, as well as your child’s. A 12-hour day in a theme park sounds fun but can be completely exhausting and overwhelming. If you have some busy days, plan some rest days in between to help minimize the overwhelm.
Seek Support
Parenting can be a lonely and isolating experience, but it’s important to remember that you are not alone. Seeking support from other parents, friends, or a therapist can help you manage stress and cope with the challenges of parenting as a highly sensitive individual. You can also join online communities or support groups specifically for highly sensitive parents.
Coping Mechanisms for Highly Sensitive Parents
As a highly sensitive parent, traveling can be overwhelming and stressful. But with some coping mechanisms, you can make the experience less stressful and more enjoyable. Here are some tips to help you cope:
Prioritize Your Well-being
Your well-being should be your top priority when traveling. Remember to take care of yourself first so you can be present and available for your family. Take breaks when you need to and don’t be afraid to say no or opt out of activities that may be too overwhelming.
Develop Stress Management Skills
Developing coping skills can help you manage stress and anxiety while traveling. Some coping skills you can try include deep breathing exercises, progressive muscle relaxation, and visualization techniques.
Stick to Your Routine
Sticking to your routine can help you feel more grounded and in control. Try to maintain your regular sleep schedule, exercise routine, and eating habits as much as possible. This will help you feel more comfortable and less anxious.
Take Breaks
Taking breaks throughout the day can help you recharge and manage your energy levels. Find a quiet spot to sit and relax, or take a walk to clear your mind.
Stay Hydrated
Drinking enough water is important for your physical and mental well-being. Dehydration can cause fatigue, headaches, and irritability. Make sure to drink plenty of water throughout the day.
Recognize Your Strengths
Being highly sensitive can be a strength when traveling. You may notice things that others don’t, such as beautiful scenery or interesting cultural nuances. Embrace your strengths and use them to your advantage.
The Role of Self-Care
As a highly sensitive parent, it’s essential to prioritize self-care, especially when traveling. Self-care is crucial for maintaining your mental and physical health, preventing overstimulation and sensory overload, and ensuring that you can be fully present when you want to be.
One of the most important aspects of self-care is taking alone time. It’s easy to feel guilty about taking time for yourself, but it’s essential for recharging and preventing burnout. When traveling, make sure to schedule some alone time each day, even if it’s just a few minutes to meditate or read a book. As a highly sensitive person who is also an introvert, having alone time is a necessity for me!
Setting boundaries is another critical aspect of self-care. It’s easy to get caught up in the excitement of travel and forget to take care of yourself. Make sure to set boundaries with your family and communicate your needs clearly. For example, if you need some alone time, let your family know that you’ll be taking a break and when you’ll be back.
Attuning to your body’s needs is also crucial for self-care. Pay attention to your body’s signals and take breaks when you need them. If you’re feeling overwhelmed, take a deep breath, and step away from the situation for a few minutes.
Meditation is another effective self-care tool that can help you manage stress and prevent overstimulation. Consider incorporating a few minutes of meditation into your morning before everyone wakes up, during an afternoon break, or before bed.
The Benefits of Being a Highly Sensitive Parent
As a highly sensitive parent, you may sometimes feel overwhelmed by the constant barrage of external stimuli. However, being highly sensitive also comes with several benefits that can help you be a better parent.
One of the most significant benefits of being a highly sensitive parent is your heightened intuition. You can naturally pick up on subtle cues and nuances that others may miss. This intuition can help you better understand your child’s needs and respond to them in a more effective way.
Your emotional reactions are also a strength as a highly sensitive parent. Although it can be challenging to manage your emotions at times, your ability to feel deeply can help you connect with your child on a really profound level. Your emotional sensitivity allows you to be more attuned to your child’s feelings and respond to them with empathy and understanding.
As a highly sensitive parent, you may also have a heightened sense of touch. This sensitivity can be a great advantage when it comes to comforting your child. A gentle touch or hug can go a long way in making your child feel safe and secure and vice versa. Of course, being over-touched is a thing, too, so take breaks are share the clingy child with your partner or travel companions if possible!
Dr. Elaine Aron, a renowned psychologist, has conducted extensive research on highly sensitive individuals and found that they tend to be more creative, empathetic, and conscientious. These traits can be incredibly beneficial when it comes to parenting. Your creativity can help you come up with fun and engaging activities for your child, while your empathy and conscientiousness can help you provide a nurturing and supportive environment.
Overall, being a highly sensitive parent may come with its challenges, but it also comes with several unique strengths that can help you be a better parent. Embrace your sensitivity and use it to your advantage as you navigate the joys and challenges of parenting.
Wrapping Up
I hope this has given you some hope about traveling with kids as a highly sensitive parent. It’s rarely a piece of cake, especially when your kids are young and needy, but it is doable. Having the right expectations going in and planning accordingly is going to make or break your trip. Be kind to yourself and know that you’re doing your best to create memories for you and your family!
