My Five Step Guide to Decreasing Stress While Traveling
I see people stressed out to the max every day while boarding flights, walking around cities and have even had a fair amount of traveling stressors myself. Everyone wants a fun vacation, but flight cancelations, getting lost, adjusting to different time zones, different cultural norms, and not knowing how or where to get food, etc. can almost set a trap for arguments and anxiety attacks. Yet with proper preparation a lot of these stressors can decrease or disappear altogether. After years of traveling for work and fun, here are a few tricks of the trade I've gleamed from a life in the skies, and on the road.
1-Pack simply with intelligence! The number one thing I see creating a lot of hassle and stress is a person's bags. People often try to board narrow planes with giant heavy suitcases and bags packed to the extreme. They then get to their seat to spend five minutes or so blocking everyone else from getting by while digging out headphones, iPads, food, etc. My personal philosophy is that you can pack pretty much the same things you need for a three day trip for a month long trip. Here are my packing tips that can decrease stress throughout your next trip:
-Lay everything out before putting it in your bags. You'd be surprised how easy it is to pack duplicate lotions, extra underwear, or five extra shirts if you're not paying attention and putting everything directly in your bag. Laying everything out is one of the best ways to keep from dragging around un-needed pounds, and when walking through the airport and around town, even a few ounces can make a difference throughout a day of hulling around luggage.
-Be realistic and minimize. I pack as minimal as possible and in a worse case scenario I can usually buy something where I'm at if I end up needing a warm sweater or a pair of flip flops. If it's something you are not sure you'll need, ditch it!
-Pack a small bag that you can access on the plane and make sure everything you may need to grab quickly is in that. Headphones, iPad, books, passport, MEDICATIONS, snacks, mints, chapstick, wallet, etc. Save you and everyone boarding near you some stress by planning this ahead of time. You'd be surprised how few people take time to do this, frustrating many and delaying the boarding process. REI and Osprey some great overhead sized bags that have a smaller detachable bag that is perfect for this (www.rei.com). Keep a similar mentality for this bag when walking around town. Keep in the daily essentials including sunblock, a small umbrella, and ibuprofen, or a pain medication that works for you.
I am prone to headaches and once forgot ibuprofen while walking around London. By the time I stopped in a pharmacy to get something, it was too late, my headache was severe and I ended up having to miss a limited run play I'd already purchased a ticket to.
-Pack a water bottle. Being dehydrated can cause a grumpy mood amongst a variety of other problems. Many people get sick, headaches, or even pass out while flying from dehydration. Take special care to drink a lot of water if you've had a few drinks the night before or on the flight. People forget they're at 35,000 feet. Airplanes generally keep a cool temperature (a warmer plane tends to make people nausious), have dry air and fly at a high elevation. Be aware of what this does to your body.
Almost every airport has water bottle filling stations and not having to buy water saves time, money, and the environment.
-Never pack something you need soon upon landing in your checked baggage. I hardly ever check baggage, but if you do, pack your checked baggage intelligently. I once worked as a guest service teammate for an airline that had me in the baggage department for the night. A man came and screamed at me because when he arrived from Australia to Los Angeles he realized his bags never arrived. Then on his second flight to Chicago his bags were of course not there (duh because they never came from Australia on his first airline!). He was immediately irate and screamed at me that he had to be in a military parade the next morning and his uniform was in his checked baggage. I understand the stressful dilemma, and kept my mouth shut, but wanted to tell him to NEVER pack something you will need soon upon arrival in your checked baggage. Always have enough in your carry on that you could get by for a day or two until any late checked luggage arrives (toiletries, underwear, etc.). Be sure to never check a bag with important medications, car keys, your passport, or other items that would be difficult to replace if your bag were delayed or lost.
2-Take Care of the Little Things Before Departure! Don't spend precious time stressing out over where to exchange currency or where to buy a power adaptor. Beyond the fact that trying to get currency in another country can often put you at risk for fraud or theft (I've had my information stolen when using a kind of shaky credit card reader at an ATM in London), trying to find an ATM can be a stressor and a waste of time. Go to your bank in person (call ahead to see which branches carry foreign currency) to exchange money and to let them know you will be out of the country. I had a friend that called on the phone and had all of her accounts drained during her flight which is why I also recommend telling your bank in person. Buy your travelers insurance if necessary. Call your cell phone company to figure out international travel options. Have an idea of the nearest embassy for your country. That way if you are to have everything stolen or to be in an emergency situation, you would have a rough idea of the location. Speaking of theft, I love FlipBelts which can be used for running or keeping important items close while traveling. They also can be purchased at rei.com. Not to freak anyone out, but pickpockets and theft can happen ANYWHERE, and often target tourists. Phone numbers for emergency services are of course different in different countries so try to write that down or memorize it for where you will be traveling to ahead of time. Update any travel or other apps. you will need during your trip.
Make yourself familiar with the contracts of your flights, hotels, airbnb's etc. If a flight cancels know if your ticket is eligible for refund or rebooking. Many people buy their tickets through travel agencies, Travelocity or other websites with connection times that violate most airline's contract of carriage. That means that if you book a flight with a thirty minute connection and have a flight delay that causes you to miss your following flight, the next airline is not obligated to rebook you. I always recommend a two hour connection for domestic flights and a three hour connection for international. Do not purchase your tickets separate from different airlines unless you are willing to take the risk that you may not be rebooked if delays in the first airline causes you to miss your flight on your second airline.
3-Decrease Expectations in Order to Increase Happiness! Even with great planning things will go wrong, flights will be delayed or cancelled and a hotel may loose your reservation. Do your best to be well rested and fed so that you can keep your cool when these situations arise. People that try to cram in the most activities and events are bound to have the worst vacation, as they will be tired, worn out and have a limited capacity to handle any bumps in the road. I usually plan one or two activities per day, leaving time to relax in a park and a cafe, and to hit up any unknown attractions that I may wander into. Know what is reasonable for you and your travel partners. For me, the best part of traveling to a new country is soaking up the ambiance, people watching and experiencing the culture. Running from activity to activity to check them all off a list can take away from actually being present wherever you are at. A lot of my favorite experiences have been when interacting with locals while sitting at a cafe or park. The amount of people that run from activity to activity just to get a good photo and don't every seem to experience being where they are is increasingly huge. Everyone wants a great photo, but remember to do more than take pictures and take time to appreciate the experience you worked so hard to have. The dopamine kick from likes or views on instagram is temporary, but the memories from the experiences will last a lifetime.
4-Take Time to Breathe! 4-7-8 breathing has been shown in studies to be a natural tranquilizer for the nervous system, and it's incredibly simple! Basically you breathe in for four seconds (filling your stomach like a balloon), hold for seven seconds, then exhale for eight seconds (getting out every bit of air you can). Repeat! You can find a great youtube video by Dr. Andrew Weil explaning more at https://www.youtube.com/watch?v=_-C_VNM1Vd0. This can be done at a park, in your hotel room, or anytime you need to refocus and find a state of calm after being stressed or overstimulated.
My fiancé and I were getting a little stressed while on a trip in Laguna Beach the other day. We found a park bench overlooking the ocean on a cliff and took the time to close our eyes and breathe for five minutes. Soaking up the sound of the ocean, feeling the sun, and the breeze left us both relaxed, and refreshed. After years of travel together we're learning to realize when we need to do this to prevent unnecessary frustration and fighting.
5-Sleep Well! There's nothing worse than having jet lag so bad you can't hardly stay awake during the day, and then are exhausted and grumpy by 6pm. Ready for my flight attendant secret?! Melatonin and Wine. A hot shower or bath can also help relax you when trying to force your body to sleep at a time off of it's biological clock. Melatonin is all natural and has been shown to help you fall asleep but not to stay asleep, aka it won't make you groggy. One small glass of red wine seems to also help me relax, but if you have any health conditions that this may effect be sure to discuss this with your doctor. Speaking of doctors, some flight attendants I know get prescribed sleep aids, if melatonin or something over the counter doesn't work for you, this may be your next option. Sleeping six or seven hours can be a win when in a different time zone so don't force yourself push it past that.
Here are my tips for different time zones:
If you get in during the day and haven't slept well on the fight, take a melatonin and a two to three hour nap. Get out, grab some coffee, and do enough walking that you can get enough exercise to fall asleep at a reasonable time during the time zone of wherever you're at. I try to push it to fall asleep around 9 or 10 pm. I take another melatonin, drink a small glass of red wine, do some 4-7-8 breathing, and generally sleep through for a good 6 to 8 hours. If I ever do wake up in the middle of the night, I might read for an hour, then take another melatonin, and go to sleep. As tempting as it is, I try to stay off my cell phone or electronics when waking up in the middle of the night as electronics have been found to inhibit sleep.
1-Pack simply with intelligence! The number one thing I see creating a lot of hassle and stress is a person's bags. People often try to board narrow planes with giant heavy suitcases and bags packed to the extreme. They then get to their seat to spend five minutes or so blocking everyone else from getting by while digging out headphones, iPads, food, etc. My personal philosophy is that you can pack pretty much the same things you need for a three day trip for a month long trip. Here are my packing tips that can decrease stress throughout your next trip:
-Lay everything out before putting it in your bags. You'd be surprised how easy it is to pack duplicate lotions, extra underwear, or five extra shirts if you're not paying attention and putting everything directly in your bag. Laying everything out is one of the best ways to keep from dragging around un-needed pounds, and when walking through the airport and around town, even a few ounces can make a difference throughout a day of hulling around luggage.
-Be realistic and minimize. I pack as minimal as possible and in a worse case scenario I can usually buy something where I'm at if I end up needing a warm sweater or a pair of flip flops. If it's something you are not sure you'll need, ditch it!
-Pack a small bag that you can access on the plane and make sure everything you may need to grab quickly is in that. Headphones, iPad, books, passport, MEDICATIONS, snacks, mints, chapstick, wallet, etc. Save you and everyone boarding near you some stress by planning this ahead of time. You'd be surprised how few people take time to do this, frustrating many and delaying the boarding process. REI and Osprey some great overhead sized bags that have a smaller detachable bag that is perfect for this (www.rei.com). Keep a similar mentality for this bag when walking around town. Keep in the daily essentials including sunblock, a small umbrella, and ibuprofen, or a pain medication that works for you.
I am prone to headaches and once forgot ibuprofen while walking around London. By the time I stopped in a pharmacy to get something, it was too late, my headache was severe and I ended up having to miss a limited run play I'd already purchased a ticket to.
-Pack a water bottle. Being dehydrated can cause a grumpy mood amongst a variety of other problems. Many people get sick, headaches, or even pass out while flying from dehydration. Take special care to drink a lot of water if you've had a few drinks the night before or on the flight. People forget they're at 35,000 feet. Airplanes generally keep a cool temperature (a warmer plane tends to make people nausious), have dry air and fly at a high elevation. Be aware of what this does to your body.
Almost every airport has water bottle filling stations and not having to buy water saves time, money, and the environment.
-Never pack something you need soon upon landing in your checked baggage. I hardly ever check baggage, but if you do, pack your checked baggage intelligently. I once worked as a guest service teammate for an airline that had me in the baggage department for the night. A man came and screamed at me because when he arrived from Australia to Los Angeles he realized his bags never arrived. Then on his second flight to Chicago his bags were of course not there (duh because they never came from Australia on his first airline!). He was immediately irate and screamed at me that he had to be in a military parade the next morning and his uniform was in his checked baggage. I understand the stressful dilemma, and kept my mouth shut, but wanted to tell him to NEVER pack something you will need soon upon arrival in your checked baggage. Always have enough in your carry on that you could get by for a day or two until any late checked luggage arrives (toiletries, underwear, etc.). Be sure to never check a bag with important medications, car keys, your passport, or other items that would be difficult to replace if your bag were delayed or lost.
Make yourself familiar with the contracts of your flights, hotels, airbnb's etc. If a flight cancels know if your ticket is eligible for refund or rebooking. Many people buy their tickets through travel agencies, Travelocity or other websites with connection times that violate most airline's contract of carriage. That means that if you book a flight with a thirty minute connection and have a flight delay that causes you to miss your following flight, the next airline is not obligated to rebook you. I always recommend a two hour connection for domestic flights and a three hour connection for international. Do not purchase your tickets separate from different airlines unless you are willing to take the risk that you may not be rebooked if delays in the first airline causes you to miss your flight on your second airline.
3-Decrease Expectations in Order to Increase Happiness! Even with great planning things will go wrong, flights will be delayed or cancelled and a hotel may loose your reservation. Do your best to be well rested and fed so that you can keep your cool when these situations arise. People that try to cram in the most activities and events are bound to have the worst vacation, as they will be tired, worn out and have a limited capacity to handle any bumps in the road. I usually plan one or two activities per day, leaving time to relax in a park and a cafe, and to hit up any unknown attractions that I may wander into. Know what is reasonable for you and your travel partners. For me, the best part of traveling to a new country is soaking up the ambiance, people watching and experiencing the culture. Running from activity to activity to check them all off a list can take away from actually being present wherever you are at. A lot of my favorite experiences have been when interacting with locals while sitting at a cafe or park. The amount of people that run from activity to activity just to get a good photo and don't every seem to experience being where they are is increasingly huge. Everyone wants a great photo, but remember to do more than take pictures and take time to appreciate the experience you worked so hard to have. The dopamine kick from likes or views on instagram is temporary, but the memories from the experiences will last a lifetime.
4-Take Time to Breathe! 4-7-8 breathing has been shown in studies to be a natural tranquilizer for the nervous system, and it's incredibly simple! Basically you breathe in for four seconds (filling your stomach like a balloon), hold for seven seconds, then exhale for eight seconds (getting out every bit of air you can). Repeat! You can find a great youtube video by Dr. Andrew Weil explaning more at https://www.youtube.com/watch?v=_-C_VNM1Vd0. This can be done at a park, in your hotel room, or anytime you need to refocus and find a state of calm after being stressed or overstimulated.
My fiancé and I were getting a little stressed while on a trip in Laguna Beach the other day. We found a park bench overlooking the ocean on a cliff and took the time to close our eyes and breathe for five minutes. Soaking up the sound of the ocean, feeling the sun, and the breeze left us both relaxed, and refreshed. After years of travel together we're learning to realize when we need to do this to prevent unnecessary frustration and fighting.
5-Sleep Well! There's nothing worse than having jet lag so bad you can't hardly stay awake during the day, and then are exhausted and grumpy by 6pm. Ready for my flight attendant secret?! Melatonin and Wine. A hot shower or bath can also help relax you when trying to force your body to sleep at a time off of it's biological clock. Melatonin is all natural and has been shown to help you fall asleep but not to stay asleep, aka it won't make you groggy. One small glass of red wine seems to also help me relax, but if you have any health conditions that this may effect be sure to discuss this with your doctor. Speaking of doctors, some flight attendants I know get prescribed sleep aids, if melatonin or something over the counter doesn't work for you, this may be your next option. Sleeping six or seven hours can be a win when in a different time zone so don't force yourself push it past that.
Here are my tips for different time zones:
If you get in during the day and haven't slept well on the fight, take a melatonin and a two to three hour nap. Get out, grab some coffee, and do enough walking that you can get enough exercise to fall asleep at a reasonable time during the time zone of wherever you're at. I try to push it to fall asleep around 9 or 10 pm. I take another melatonin, drink a small glass of red wine, do some 4-7-8 breathing, and generally sleep through for a good 6 to 8 hours. If I ever do wake up in the middle of the night, I might read for an hour, then take another melatonin, and go to sleep. As tempting as it is, I try to stay off my cell phone or electronics when waking up in the middle of the night as electronics have been found to inhibit sleep.
Those are my five favorite tips and tricks. Please comment below if you have more!
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