Travel Anxiety? What to Pack and Tips to Stay Calm When Flying
“I have this feeling that something’s wrong with it. Something is wrong with the left phalange.”
I get it—flying can be exciting, but it can also bring on a lot of stress. Maybe it’s the thought of being trapped in a tiny seat, the noisy airport chaos, or just that weird feeling of being miles above the ground. Whatever it is, if you find yourself feeling nervous or on edge before a flight, you’re definitely not alone, and it’s totally normal to feel this way.
But here’s the thing: while you can’t control everything about flying, you can take control over how you prepare for it. Having the right things packed and knowing a few calming tricks up your sleeve can make a massive difference. It’s like creating your own little safe zone amid all the unpredictability.
Whether it’s your first time flying or you’ve been doing this for years, I want you to know there are ways to take the edge off. This guide is here to help you feel more grounded, calm, and confident—from what to pack to some smart travel hacks.
And even if you’re just looking for a simple checklist to make sure you’ve covered all the bases, you’re in the right place. Let’s make your next flight a little easier and smoother, and maybe even something you can look forward to.
Let’s go — here are a couple of essentials, tips and tricks to ease your flight anxiety and help make your travel time fly by:
What to Pack and Bring: Essentials to Ease Travel Anxiety
A Reliable Suitcase
Let’s be honest—one of the most stressful things that can happen on a travel day is something going wrong with your luggage. You’re already heading to the airport, and suddenly a wheel falls off, the zipper breaks, or the handle jams. It’s the kind of unexpected chaos that can throw you completely off guard and add unnecessary stress before you’ve even checked in.
This is why a reliable suitcase is step one. Think of it as an investment piece—buying one that’s sturdy, smooth-rolling, and well-made will save you years of hassle (and a lot of panic in the middle of busy airports or cobblestone streets).
Pro tip: Go for a bold color. I know, if you’re someone who struggles with anxiety, standing out might not sound appealing—but trust me on this one. A suitcase in a bright, unique color is a game-changer at baggage claim. You’ll spot it instantly and skip the stress of wondering which black bag is yours. I learned this the hard way: once, in a rush to catch the last bus home from the airport at midnight, I accidentally grabbed someone else’s identical black suitcase after borrowing my parents’ luggage, and I didn’t realize it until I got home. Never again.
Since then, I’ve embraced colorful luggage—I had a polka dot one for years, and during school trips, my classmates would play “who spots Lena’s suitcase first” while we waited at baggage claim. These days, I travel with a bright yellow Samsonite, and I know one thing for sure: if my suitcase is there, I’ll find it in seconds. Is yellow a bit too much for you? You don’t need to go all out; any color will do.
Samsonite Pivot
Lightweight, reliable, and easy to carry—wherever your travel takes you.
Airtag or Luggage Tracker
Popping an AirTag into your suitcase is one of the easiest ways to cut down on travel stress. I learned this the hard way on a trip to Mauritius—every bag had come off the carousel, and mine was nowhere in sight. Cue instant panic. But thanks to my AirTag, I quickly discovered my suitcase wasn’t lost at all; it had somehow ended up on a separate “first-class” baggage belt (still not sure how my luggage scored an upgrade and I didn’t). Just knowing it was safely at the airport—and not stranded in a transfer city—instantly eased my nerves. It’s such a simple thing, but it really does make a huge difference when you’re flying.
Apple Airtag
Never lose track of your luggage again.
Passport Wallet or Travel Wallet
Do you get a mini panic attack every two steps because you’re convinced you’ve lost your passport? Same. That constant checking-and-rechecking is exhausting—and honestly, it makes traveling way more stressful than it needs to be. A passport holder or travel organizer can be a total game-changer. Not only does it keep all your important documents in one place, but it also trains you to always put them back in the same spot after use.
Trust me, as someone who has actually lost their passport at the airport (yes, hearing your name over the loudspeakers and being marched to security is just as stressful as it sounds), this tiny upgrade can save you a world of anxiety. And if you want extra peace of mind, there are even passport holders with built‑in AirTag slots—so you’ll literally never lose track of it again.
AirTag Passport Holder
Keep your passport safe, secure, and easy to find
Travel-Sized Liquid Containers
If there’s one thing guaranteed to cause unnecessary stress at security, it’s liquid rules. Every airport seems to have its own version—sometimes even each security guard does. One day your lotion passes without a glance, the next you’re pulled aside for a bag check. The easiest way to avoid the hassle? Get a set of travel-sized liquid containers beforehand and decant everything you need. Keeping them all together in one clear bag also means you can quickly grab them from your carry-on when asked, instead of digging through your entire suitcase under pressure.
Leakproof Travel Bottles
Lightweight, portable, and easy to carry.
Noise-Cancelling Headphones
Airports are loud, and that constant background buzz can really crank up your stress, even if you don’t realize it. From kids running around to the beeping of those little airport carts and endless boarding announcements, it’s sensory overload. A good pair of noise‑cancelling headphones can cut through the chaos and give you some much‑needed calm.
Pop on a playlist of soothing music or download your favorite comfort show before you leave so you’ve got something relaxing to focus on while you wait (and during the flight, too). And if you don’t like the feeling of bulky headphones on your head or around your neck, noise‑cancelling earbuds like AirPods Pro are a great lightweight alternative.
Sony WH-1000XM5
Rated best for noise cancellation, comfort, and long battery life.
Earplugs
Not in the mood to listen to music or watch a show? Earplugs can be a game-changer when it comes to blocking out all the background noise. Sometimes, that constant noise is draining your energy more than you realize. Personally, I use custom-made earplugs for travel and sleep because regular ones just don’t fit my ears right. Sure, they’re a bit of an investment, but the comfort and quiet they provide are worth it for me. However, If you’re not ready to splurge just yet, Loop earplugs are a fantastic alternative—they offer great noise reduction and protect your ears without the hefty price tag.
Loop Earplugs Quiet 2 Plus
Designed for quiet, calm moments.
Essential Oils, Medication, or Natural Supplements
Sometimes anxiety hits when you least expect it, so having a few calming aids on hand can make a huge difference. Essential oils like lavender or chamomile are great for a quick reset—dab a little on your wrists or use a rollerball during stressful moments. If your doctor has prescribed medication for flying, always keep it in your carry-on so it’s easy to reach when you need it.
If you prefer natural options, supplements like magnesium or herbal calming blends can also help take the edge off. CBD is another popular choice for reducing anxiety, but make sure to check the regulations before flying—some countries don’t allow it, even in small amounts.
Aesop Ginger Flight Therapy
Pocket‑sized relief for travel‑day nerves.
Comfortable Outfit
When you’re already feeling anxious about flying, the last thing you want is clothes that add to your stress. Avoid anything too tight, scratchy, or clingy—these can make sensory overload worse in busy airports and cramped planes. Instead, I opt for soft, breathable fabrics like cashmere, silk, linen, or teddy-lined pieces that feel gentle against the skin and keep me comfortable for hours. I tend to steer clear of itchy wool, heavy denim, or synthetic materials that trap heat and make you feel sticky and restless.
Usually, I’m not much of a loungewear-in-public person, but lately, I’ve been loving the combo of adidas track pants with a linen blouse or cotton shirt paired with a blazer—comfortable yet polished enough to step off the plane looking put together. If that’s not your style, matching linen sets are a great alternative for effortless comfort and style. And don’t forget layers—temperatures on planes can be unpredictable, so having a zip hoodie or cardigan to throw on or off makes all the difference.
adidas Originals Track Pants
From airport strolls to destination.
Slip-on Footwear
My feet always swell on planes, so I’ve learned that having the right shoes is key to staying comfortable. I usually go for slip-ons—something like UGG Tasman slippers or easy sneakers that I can slide off quickly at security and mid‑flight. Security is another reason I prefer them—if you’re wearing shoes with platforms or anything above the ankles, you’ll almost always be asked to take them off.
My real hack? I pack a lightweight pair of house shoes or slippers in my carry-on. That way I can take my regular shoes off during the flight and still walk around without worrying about street dirt. Especially on long-haul flights, this little switch makes the whole experience feel more relaxed and helps me actually settle in for the journey.
UGG Tasman II
Effortless comfort and style.
Tips to Stay Calm During Your Journey
Packing the right items definitely helps, but staying calm on the day of travel is about more than what’s in your bag. From the chaos of security lines to the endless waiting at your gate, the airport experience itself can be overwhelming.
Over the years, I’ve picked up a few small habits and mindset shifts that make a huge difference—from how I plan my time to what I do the second I step on the plane. These aren’t complicated or time‑consuming, but they help me feel more in control and keep my anxiety from spiraling mid‑journey.
Need a guide on how to travel with autism? Read my dedicated Autism Travel Guide with Tips and Tricks here
Distractions: Books, Podcasts, or Audiobooks
One of the best ways I’ve found to ease travel anxiety is to have something to focus on that takes my mind off the noise and chaos around. For me, that’s usually a book, a podcast, or an audiobook. While holding a physical book and flipping through the pages can be soothing, I’ve noticed they often get damaged in my bag—or just take up too much space, especially with all the bag and carry-on limitations lately.
So these days, I usually bring an audiobook and listen on Audible. They often have great deals where you get a few book credits when signing up for the first time, so it’s definitely worth checking out. I love podcasts and audiobooks because the steady flow of sound helps me stay in a calm, focused space—unlike music, which can jump around and distract me. If you prefer something digital, make sure to download everything beforehand so you’re not stuck depending on unreliable Wi-Fi.
Priority Pass Lounge Access
Until recently, I never understood the hype around airport lounges. I always thought, You have to wait either way, so why does it matter where you sit? But after trying it, I completely get it. If you struggle with overstimulation from the constant noise, crowds, and chaos of airports, lounges feel like stepping into another world. They’re quiet, calm, and usually have comfortable seating where you can actually recharge—both yourself and your devices. Most lounges include complimentary food and drinks, Wi‑Fi, and bathrooms that are far cleaner and less crowded than the terminal ones. On long layovers, I’ve even found lounges with showers, which makes a huge difference when you’re halfway through a long‑haul journey.
Priority Pass is one of the easiest ways to access these lounges because it works at airports all over the world, no matter which airline you’re flying. It’s especially useful if you pass through smaller airports where airline-specific lounges might not exist. Some memberships even include extra perks, like restaurant credits in airports without lounges.
It’s also worth checking if your home airport offers “fast track” or pre‑check options, which let you bypass long lines at security and passport control. These can feel like an investment, but when the airport is packed, they’re worth every penny. Another tip? If you’re considering a new credit card, see if lounge access or expedited security is included—American Express cards often bundle these perks. And if you’d rather avoid the fuss of credit cards altogether, a standalone Priority Pass membership gives you the flexibility to use lounges whenever you travel.
Priority Pass
Turn airport chaos into a pre‑flight breather.
Breathing and Mindfulness Exercises
When I start feeling anxious on a flight, I’ve learned that sometimes the simplest thing—just breathing—makes the biggest difference. I like doing slow, deep breaths in through my nose and out through my mouth, counting to four each way. It gives me something to focus on besides the noise around me and helps my body relax. If I need a bit more grounding, I’ll do a quick mindfulness check: name five things I can see, four I can touch, three I can hear, two I can smell, and one I can taste. It sounds simple, but it pulls me out of my head and back into the moment, exactly what I need when turbulence or long waits start to get to me.
Arrive Early
Airport lines are unpredictable, and traffic can be just as bad, so it’s worth giving yourself plenty of time to get to the airport and through security without stressing. I always plan for a buffer, because even if everything runs smoothly, I’d rather be sitting calmly at my gate than sprinting through the terminal.
And if you’ve got lounge access, arriving early doesn’t feel like a chore at all—it’s extra time to grab a drink, have a snack, and relax before your flight.
Journal or Coloring Book
Having something hands-on to focus on can be surprisingly calming during travel days. For me, that’s usually a journal—whether I’m jotting down thoughts to clear my head or making little lists for the trip ahead. A coloring book works just as well if you prefer something creative but low-effort; it’s soothing and gives you a break from screens. Both are easy to slip into a carry‑on and don’t rely on Wi‑Fi or battery life, which is always a plus. And the best part? You can keep going once you’ve arrived, whether that’s journaling your travel memories or finishing the page you started mid‑flight.
The Five Minute Journal
Reset your mind before, during, and after your flight.
Stay Connected to Support
Traveling can feel isolating, especially when anxiety kicks in, so it really helps to keep in touch with someone you trust. Whether it’s a quick text to a friend or a phone call to family, knowing someone’s there—even from afar—can calm your nerves and remind you you’re not alone. I always make sure my phone is charged and that I have easy access to chargers or power banks. And if you’re traveling internationally, it’s worth checking your roaming plan or grabbing a local SIM so you don’t have to worry about being offline. Feeling connected can make a huge difference when things get overwhelming.
Limit Stressful Screen Time
Screens can be a blessing and a curse when you’re traveling. Sure, they help pass the time, but endlessly scrolling through social media or news can quickly ramp up stress, especially if you start fixating on delays, cancellations, or travel hassles. When I’m feeling anxious, I try to limit how much time I spend looking at my phone or laptop. If I do want screen time, I stick to shows I’ve seen before, comfort shows that feel familiar and calming, or anything lighthearted and easy to watch. (Trust me, put away the true crime—it’s for your own good.)
Instead, I focus on calming activities like reading a book, listening to a podcast, or even just people-watching. Giving your brain a break from the constant stream of information helps you stay present and reduces that “stuck in airport” feeling.
With a little preparation, your next flight can feel a lot more manageable—and even maybe a bit enjoyable. If you have any questions or just need help ticking things off your list, feel free to reach out. Happy Travels!
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