Strategies from a Therapist on How to Travel with PTSD

Traveling can be exciting, enriching, and healing—but for those living with trauma or PTSD, it can also feel overwhelming. Airports, crowded spaces, unfamiliar environments, and disrupted routines can all trigger symptoms like hypervigilance, flashbacks, dissociation, or feeling emotionally numb. If you live with trauma or PTSD, it doesn’t mean you have to avoid travel. With intentional preparation and grounding strategies, traveling can become more manageable—and even enjoyable.

As a trauma therapist, I’ve supported many clients in creating strategies that allow them to feel safe while traveling. Below are some practical approaches to help you navigate travel with PTSD.

1. Plan Ahead with Your Nervous System in Mind

Traveling often involves uncertainty, which can be triggering for trauma survivors. Planning can help reduce stress and support your nervous system.

• Choose flights or travel times that feel manageable (e.g., avoid red-eyes if sleep is a trigger).

• Give yourself buffer time so you’re not rushing, which can increase anxiety and hypervigilance.

• Research your accommodations and surroundings ahead of time so your brain feels a sense of familiarity.

Having a clear plan doesn’t remove every stressor, but it creates a sense of control, which is powerful when PTSD makes the world feel unsafe.

2. Build a Grounding Toolkit

When traveling, symptoms like dissociation or feeling emotionally numb can appear without warning. Having a grounding toolkit helps you reconnect with your body and the present moment.

• Sensory items: gum, mints, a textured object, or essential oils for calming scents.

• Movement: stretching, walking, or doing small bilateral stimulation (like tapping your knees alternately) can regulate your nervous system.

• Breathing techniques: slow, deep breaths, or “box breathing” (inhale for 4, hold for 4, exhale for 4, hold for 4).

Pack these items in your carry-on so they’re always accessible.

3. Create Safe Zones During Travel

Unfamiliar environments can increase feelings of danger for people with PTSD. Creating safe zones—places or routines that give you a sense of safety—can make a big difference.

• Identify quiet spaces in airports, train stations, or hotels where you can step away if overwhelmed.

• Use noise-canceling headphones to reduce sensory overload.

• Stick to familiar rituals (morning meditation, journaling, or favorite music) to bring consistency when everything else feels new.

These safe zones remind your body and brain that you can access safety, even in unpredictable environments.

4. Communicate Your Needs

If you’re traveling with friends, family, or a partner, it’s important to share what you might need.

• Let them know what helps when you feel triggered, such as needing quiet time or physical space.

• Practice setting boundaries: it’s okay to say no to certain activities if your nervous system feels overwhelmed.

• If flying, consider requesting seating accommodations (like a window seat or aisle seat) that help you feel more at ease.

Having allies during travel can prevent isolation and give you additional support when needed.

5. Prioritize Rest and Recovery

Trauma survivors often push themselves to “keep up” with the pace of travel, which can increase PTSD symptoms. Instead, allow rest and recovery to be a priority.

• Schedule downtime in your trip rather than filling every moment.

• Listen to your body—if you’re emotionally numb or dissociating, it’s a sign you need grounding and rest.

• Bring comfort items like a weighted blanket, calming playlist, or a familiar book to help regulate your nervous system at night.

Rest is not a luxury while traveling with PTSD—it’s a necessity.

6. Practice Self-Compassion

It’s common for people with trauma to feel frustrated when PTSD symptoms show up during travel. You might judge yourself for feeling emotionally numb instead of excited, or for needing breaks when others are going full speed. Self-compassion is essential here.

• Remind yourself:

  • You are not broken. Your body is protecting you the best way it knows how.

• Celebrate small wins, like making it through a flight or enjoying one moment of calm.

• Recognize that traveling with PTSD takes courage—and you deserve to honor your effort, not just the outcome.

Final Thoughts

Traveling with PTSD comes with unique challenges, but with preparation, grounding practices, and self-compassion, it is possible to create meaningful and safe experiences. Trauma may shape how you move through the world, but it doesn’t have to stop you from exploring it. By listening to your body, honoring your needs, and creating intentional strategies, you can travel in a way that feels supportive, healing, and empowering.