7 ways to make travel less stressful

Modern travel is relentlessly growing–and the industry is struggling to keep up. International tourism reached pre-pandemic rates by the first half of 2024, and the TSA fielded a record-setting number of flyers in the United States this summer. Yet the airline industry’s problems in the last five years––staffing shortages and “unrealistic scheduling expectations“––continue to wreak havoc with delays. An increase in erratic and volatile weather patterns, especially near key airports, can cause the grid to fall like dominos and in flight. And it’s not just air travel that has caused headaches for globetrotters. Over the last two summers, many travelers have contended with local backlash around overtourism. 

Maintaining your sense of joy and wonder in the face of these travails of travel can be hard to do. Well, these seasoned travelers offer hope that, with savvy planning and intentional mindset, there are ways to dial down the stress and enjoy the ride. 

Plan ahead to avoid flight mishaps

Gone are the days when a 40-minute layover didn’t include a mad dash to the gate. To decrease stress and delays, travelers should catch the earliest flights out of the airport and choose connecting flights that allow extra time to get to their next gate, grab a bite to eat, and more. Choose itineraries with longer layovers, and if those aren’t available online, call the airline for options. Sarah Greaves-Gabbadon, on-air travel expert, recommends allowing for at least a three-hour layover before a limited overseas connection and taking the first flight in the morning to decrease the chances of delays. 

“People in general are more optimistic about how much time their trip will take than is realistic,” says Greaves-Gabbadon. “My attitude is that I imagine there will be at least one delay and when there isn’t, I’m delighted.” 

Stay relaxed before your trip

Clinical psychologist and founder of The Travel Psychologist, Dr. Charlotte Russell discourages people from trying to fit too much in before a vacation. “It just results in people getting very wound up and spending the first few days of their trip undoing this,” explains Russell. “We can deal with stress and disruption much more effectively when we look after ourselves in before our trip.” 

Decrease your anxiety about what needs to be accomplished. Create a list of tasks to determine what really should be completed before you leave on vacation. If you weren’t going to tackle something on your to-do list even if you stayed at home—it can probably wait until after your trip.  

Practice ‘calm’ techniques for tense moments

While most people want to avoid thinking about stress, Russell urges travelers to consider how to manage disappointment and create trip intentions. “Focus on things that are going to help you through stressful moments rather than focusing on what went wrong and allowing the physical and emotional effects of stress to take over.” 

If distress takes over, breathing techniques, guided meditation, positive imagery, and mindfulness activate the parasympathetic nervous system that relaxes us. “There is a reason why these [methods] are at the top of every therapist’s recommendation list–they work,” encourages Russell. Trying these before you travel makes them more effective in the moment when needed—such as ways a traveler can deal with anxiety during turbulence on an airplane or a flight cancellation. Practice makes perfect. 

Pack light, pack smart 

To pack a carry-on or to check your luggage? It’s an age-old dilemma for frequent flyers. However, you can reduce your stress level if your flight is delayed. A carry-on gives you more flexibility to change planes and still arrive with your belongings. Plan your daily attire to avoid the urge to pack extras. If you can’t get everything you need into a carry-on, pack your essentials into backpack or small duffel bag to keep with you in case your luggage ends up in a different location.  

(Related: Here’s why planning a trip can help your mental health.)

Take action before things go wrong 

Pay attention and be ready to act, particularly when flying. “You have to be really playing offense if you’re flying nowadays,” advises Meena Thiruvengadam, founder of Travel with Meena. “You can’t wait for someone to help guide you.”

Airline apps are the first step. While your flight might appear on-time, you can always follow your flight’s status and trace its flight plan via the airline’s app or other flight tracker apps. For instance, your flight from Chicago to Seattle via Denver may be listed as ‘on time.’ However, if your originating flight is coming from Newark and departing an hour late hour late—delays are imminent for your connection. Mobile apps can provide advance notice, allowing you to pivot and book a different flight or make other travel arrangements if necessary. 

When customer service lines are long, an app can connect you to an agent faster, even if you are in-flight. Having the info at your fingertips to make intelligent decisions and potentially change your travel plans due to stormy weather or other unexpected outliers is empowering. “If there is something happening, be on your toes and willing to spend more money if you need to,” suggests Thiruvengadam. 

Make your journey more comfortable 

Much like children cling to their favorite stuffed animals while traveling, adult can also bring soothing essentials to help them get through stressful travel situations. Be sure to pack positive mood-enhancers like snacks, a reusable water bottle, neck pillow, toiletries to freshen up, and charged devices for your trip. Pack them in an easily accessible bag to avoid unpacking all of your belongings en route, increasing the chance of losing personal items during your journey to your desired destination 

Also, take advantage of airport lounges when you can. Travelers with status or airline-branded credit cards often have access, but many cards allow access to other lounges. Check your credit card or frequent flyer benefits and day pass options. Relaxing in a lounge that provides amenities such as showers, food, and private rooms can be a game changer especially after a long-haul flight or during a long layover.

Choose less-crowded destinations

Everyone wants to experience their dream vacation without the crowds. One remedy is to travel during a destinations’ shoulder season; however, savvy travelers have already picked up on this trip planning method. Now, travelers are looking for alternate destinations that offer the same allure––like go here, not there. For instance, Greaves-Gabbadon recommends Saba over the busy St. Martin in the Caribbean and Greenland as an alternative to popular Iceland.  

Travelers, who want to visit popular destinations and iconic sites, should look for tour packages and timed tickets to famous sites that shave hours off waiting. Or step off of the “must-see” track and join culinary, historical, or architectural tours through city tourism offices or sites like WithLocals. These experiences are full of memorable, intimate moments without the crowds. 

Thiruvengadam also advises travel during the school year, if possible, to avoid summer vacationers. “I think it’s really a matter of can you travel when everyone else isn’t, for whatever reason,” she says. “That’s when you’re going to get great experiences, surprises that you weren’t expecting during the off time when everyone in hospitality relaxes.” 

Travel stressors can come in many forms, but preparation––for everything from delays to crowds is always the best solution––increases comfort and confidence. “You want the fun to start the second the travel begins,” acknowledges Greaves-Gabbadon. “If you put in the [planning] time on the front end of the trip, you can relax with more seamless travel.”