How to Pack for a Trip If You Have Anxiety

Summary

If you worry every time you travel, this post is for you! Enjoy some simple tips and tricks to help you get ready for that big (or little!) trip!

Do you feel like you need a getaway but you’ve never mastered how to pack for a trip if you have anxiety…and that just stresses you out more? If you tend to mull over EVERY aspect of what to bring on vacation, you definitely need a fun escapade! As someone who’s the anxious, highly sensitive, introvert trifecta, I get you, babe.

So, yes, if you’re reading this, you probably fret over your travels A LOT.

You might start prepping weeks ahead and worry you’ll forget something even though your list has been color-coded and quadruple-checked.

You might be the packing pariah of your friends or family, carefully selecting each item that goes into your luggage while they throw everything together in 30 minutes before heading to the airport.

You might stuff your suitcase to the hilt because what if you really do need 46 skorts?

Are you feeling seen?

I knew it.

I’ve always had anxiety. As a little kid, I just called myself a worrywart even when I wasn’t sure why I was worrying. I always wanted to know “the plan” because I might not be fully prepared for spontaneous adventure. I had LOTS of thoughts over things my friends didn’t seem to think about at all.

This is why I made this list for you. I’m a classic over-preparer for trips and I bet you are, too. We’re probably kindred spirits!

Read on for some of my tips and hacks to make your travels as smooth as possible.

This post is about how to pack for a trip if you have anxiety.

How to Pack For a Trip If You Have Anxiety

What to Pack If You Have Anxiety Over Germs & Public Restrooms

I really have a difficult time with public loos. It’s inherited from a long line of others (like my mother) who have the same issues. I think way ahead before going anywhere and even plan how long I’ll stay if I’m worried about the restroom setup. And I know I’m not the only one out there who struggles with this!

Travel checklist for the clean freak

• Hand sanitizer
• Facial tissues: I have a friend who stuffs tissues in her brassiere before heading to the public restroom. That way she doesn’t have to touch doorknobs or handles. I think this is brilliant and have adopted this tactic!
• Shower shoes
• Toilet seat covers
• Sani Girl camping funnels. If the thought of squeezing into a public stall gives you a panic attack, these paper funnels come in really handy.
• Fem products you can pop in your pocket. Also: a pocket.
• Incontinence underpants in case you still fear you might hold it too long.
• Disposable gloves
• Face mask
• Soap sheets: Sometimes there is no soap. And that about sends me over the edge!
• Sanitizer wipes: I still haven’t found any that are super earth-friendly, so if you have suggestions, I’d love to hear it in the comments!
• Travel blanket
• Travel pillow with pillowcase you can wash
• Laundry sheets: You might be staying at a place with a washer/dryer and that, my friend, is awesome. I use Earth Breeze and talk about how much I love them here.
• Writing pen
• A strategy to potty in your vehicle: This might include a space in the back to do your business and maybe shades or towels to cover the windows in case any weirdos are around. Also, don’t forget to lock your doors! Or it could get awkward AND scary!

What to Pack If You Have Anxiety About Getting Sick When You Travel

Okay, who has a migraine like every time they travel? ME!!

You, too? I knew I could commiserate with you!

It’s probably a combination of a different environment, different routine, and the daily anxiety I already have, but my headaches can get massive. Can you relate?

I think highly sensitive people are prone to these types of stress headaches. One time, when I was on a work outing with a bunch of other highly sensitive writers, I pulled out my Advil bottle to treat my throbbing headache. I asked if anyone else needed any and the entire table reached out their hands.

Writers. We feel. A LOT.

And then there was that time I decided to eat a humongous meal before flying from Hawaii to Kansas City and had zero Alka Selzer or Pepto because I’m super smart like that.

Here’s how to be actually smart

• Prescription medications
• Vitamins & supplements
• Allergy meds
• Headache and/or migraine meds
• Anti-nausea and anti-diarrhea pills
• Indigestion and heartburn meds
• Cold & flu medication
• Eye drops
• Cough lozenges
• UTI pain meds like Azo
• Anti-anxiety meds or supplements
• Essential oils
• Sunscreen: There are some earth-friendly solutions. I’ll update after doing a little research!
• Aloe Vera: You’ll need this especially if you forgot the sunscreen!
• Shampoo, conditioner, and body wash: Usually the hotel ones aren’t that great and the foreign fragrances can bother those of us with sensitivity to smell.

Also, always make sure whatever medications you bring into another country or state are on their approved list. Different places have different laws.

What to Pack to Calm Your Nerves

Bring the Happy things

• Fidgets
• Stress ball
• Earbuds
• Noise-cancelling headphones
• Phone or tablet with music and books you can listen to
• Eye mask
• Rose quartz or jade face roller
• Cold pack
• Heating pad
• Personal fan
• Pillow or stuffed animal to hug
• Oversized hoodie to snuggle in
• Weighted blanket
• Wearable blanket
• Light therapy lamp
• Sound machine
• Inflatable nightlight
• Fuzzy socks
• Massage pillow
• Chewing gum
• Sunglasses

consider a few unique items

• Alert whistle
• Car emergency kit (for a road trip): Blankets, flashlight, emergency light, air pump, tire changing tools, water, alert flags
• Keychain that says “My dog is home alone.” (Or other animal babies you might have!): I have one of these keychains and it gives me peace of mind if something ever happens and someone can help my sweet fur child.
• RFID wallet
• Calmi ring: My bestie got me one of these and I can’t wait to update you on how it works!
• Sentimental photo or piece of jewelry
• Guardian angel pendant

Storytime

This is about angels among us

After my longtime work friend passed away, I was leaving a shop near my house when a nice gent of a mature age stopped me on the sidewalk and asked, “Would you like a guardian angel?” Then, he held out a small, gold angel pin.

Especially these days, I’d normally be slightly paranoid with someone off the street wanting to give me a gift––even though it’s no stretch since I’m bizarrely and constantly smiling and waving at strangers.

But there was something gentle and kind about this person.

I’ve always had a knack for sensing good and bad energy in people. I think it’s God’s way of protecting wonder-filled, super sensitive types like me. Plus, it was also the same day of my friend’s celebration of life and this friend always worried about the safety of his female coworkers running around the city. He worried about us so much that he gave us self-defense gadgets, presented in Disney Princess gift bags!

And I was actually looking for that little gadget that morning.

a sign of peace

So when someone stopped me to see if I needed a guardian angel on the day we were remembering my friend, I felt that was a sign that he was at peace…that he was still watching over us.

The sidewalk gent gave me four guardian angels for me and my family. By the time I walked the short distance to my car, the gent was gone…like he’d only been standing there for me.

I took two of those angels to the celebration of life that evening to give to my friend’s young granddaughters. I told his family the story of what happened earlier in the day.

I hope they found comfort in it. I know I did.

And, since then, I carry that little angel with me everywhere I go.

Speaking of winged guardians…
My friend, Eric, creates the most beautiful angel illustrations.
He’s also a great date to fancy parties!

What to Pack If You’re Forgetful & Lose Stuff

I literally couldn’t find my coffee spoon the other day. Where was it? In my coffee cup.

I’m always losing stuff! One reason is because I squirrel-out over everything. Anything sparkly or shiny takes my attention away from my current task, so then I get off-track a lot.

things for scatterbrains

• Travel scarf with hidden pocket: Store your important things like your phone, earbuds, money, room key, ID, and passport. Just don’t lose your scarf!
• Calendar, planner, or appointment book
• Daily pill organizer
• Water bottle with reminders to drink
• Photo on your phone of your confirmation number and boarding pass
• Health insurance card
• Fanny pack to quickly access important stuff

What to Pack If You’re Worried About Traveling Sustainably

I have no idea why so many hotels and other places around the world aren’t doing more to combat waste and ALL THAT PLASTIC. It really drives me bananas! And I always ask for more sustainable practices in my “How’d you like your stay?” survey. But something tells me someone’s not reading those.

it’s not easy being green: oh wait, yeah it is!

• Compostable underwear: If you hate bringing back dirty undies and can RESPONSIBLY compost these while out of town, I think compostable underwear is the way to go! Now, this means, if you’re camping and you can dig like a really good hole that a bear isn’t going to dig up and carry your underwear on their head, then that seems good. But, like, no burying your underpants in the hotel lobby’s potted plants. Bring them home instead! I carry a bag similar to these for my dirty laundry.
• Metal straws: I have these and they’re great! Sturdy, compact, easy to use, and a snap to clean.
• Refillable water bottle
• Cloth napkins
• Hand towels for wiping up spills
• Travel or camping silverware: These stainless steel rainbow-designed portable utensils are so cute and I want some!
• Compostable cutlery: I’m really interested in trying something like this!
• Your own snacks in reusable containers
• Sun hat or beanie: I inevitably figure out some way to buy a new hat every time I’m on a trip. Why? Because I usually forget to bring one! But that’s not very sustainably-minded when I rack up vacation hats at home! Get better, Kitty Kat!

What to Leave Behind in Case of an Emergency

Whether it’s your parents, grandparents, sibling, or best friend, find someone you trust to keep this info if you suddenly lose it or find yourself at the U.S. Embassy.

I also strongly encourage you to share your itinerary even if it’s tentative. I hope nothing ever happens while you’re on your trip but, in case of an accident and your loved ones can’t locate you, they’ll have some places they can search.

Also: Don’t share your travel plans with a bunch of random people you don’t know well. Not everyone needs to know you’re out of town!

names, numbers, and no nonsense

• Your phone number and numbers of other key members in your traveling party with a trusted loved one
• Your travel info with a loved one:
  • Flight number and airline
  • Hotel info
  • Road trip route
  • National parks, trails, or waterways you might be visiting
• Your pet’s vet number and address + emergency vet number and address
• Your health info, including conditions and medications
• Copy of your passport and ID
• License plate number
• House keys and alarm codes with a trusted loved one, pet sitter, or house sitter

How to Prep Your Home Before You Go Out of Town

I try to clean my house before I leave. That way, in my morbid mind, if anything happens to me and I can’t return, at least people won’t think I’m a slob!

But if you’re concerned with more important things, here are some ideas:

Think ahead

• Set up a police check with your local department. They’ll drive by your home periodically while you’re away.
• Keep your security alarm armed the entire time.
• Install outdoor security cameras and make sure they’re charged and working before you leave. This doorbell camera doesn’t need to be hardwired. This is helpful if you rent or if hiring an electrician is not in your budget…or if your house is older and the wiring is not updated for doorbell camera technology. Remember: You just need to keep fresh batteries in it! While you’re at it, add lithium batteries to your list. (They last a little longer for doorbell devices that use up a lot of juice.)
• Keep lights on inside your home or have timers on your lamps. You can also do dusk-to-dawn or motion lights. I love these solar lights!
• You can also set up a Fake TV. This handy dandy little device mimics light from a real television. It’s pretty nifty!
• If you’re good with the phone apps, set up smart lamps and thermostats you can adjust or synchronize as needed.
• My dad’s big tip is to turn off your water valve. This type of thing may vary for your home, so see what works for you!
• ALSO: Triple check the coffeemaker, stove, oven, dryer, curling iron, and other appliances are turned off. Make sure no water is running or dripping out of faucets.
• If you have a trustworthy neighbor, ask them to put out your trashcans and roll them back in. You might ask them to grab packages off your porch, too. Be sure to bring them back a fun souvenir as a thank you!
• Put a hold on your mail through USPS.
• You could have a friend park their car in your driveway.
• Make sure all of your doors and windows are closed and locked.
• Make sure your garage is closed and your car doors and windows are locked.

What to Know Before You Go

• If you’re going to a foreign country, study their cultural norms and laws. Learn as much of the language as you can to show kindness and respect and properly communicate with the people there.
• Review any local areas that might not be safe to visit.
• Bring any special items to charge your phone or plug in your devices if you’re going somewhere with a different electrical system.
• Look into traveler’s insurance, including health insurance.
• Know how you’ll communicate with your loved ones back home, which includes checking with your cell phone company on call plans if you’re leaving the country. Many apps like WhatsApp are helpful for communicating abroad.
• Check the weather in the city or cities you’ll be traveling. Bringing layers you can add or remove is always a good idea!
• Leave a copy of your passport and travel info with a loved one.

How to Look Out For Yourself and Others While on a Trip

Being known as Worst-Case-Scenario Girl has its pros and cons. The pros include lists like this one. The cons also include lists like this one.

Not only does anxiety help you think through a lot of frightening situations, but also it pays to be a kid of the ’80s who rode in the back of pickup trucks, roller skated into walls, and broke an arm on the monkey bars. Gen X wildlings are very attuned to the dangers!

Stay safe by trusting your gut

• Notice your surroundings. If you get a weird or bad feeling, listen to your heart and try to find somewhere safe.
• Keep your phone charged.
• Look for exit signs wherever you go, whether it’s a restaurant, concert, movie theater, church, or store.
• Stay in groups or at least pairs. Don’t leave your friend anywhere alone. Always stick together.

look out for others

• You can carry personal safety devices like whistles or other gadgets, but make sure you follow the laws of the state, city, or country you’re visiting. Some states won’t even allow pepper spray at all, so remember that even if you think it might be okay to include in your checked luggage, it might not be!
• Always have some cash (and not like only $2), even if you prefer apps and cards. Trust me, I’ve learned many hard lessons on this one!
• If you drink alcoholic beverages, schedule a ride-share, like Uber or Lyft or call a taxi. Always check the make, model, and license plate on your app to ensure it’s the same before getting into the car.
• Watch over your friends who might be indulging too much and stay together. Never leave your drink unattended.

keep your head on a swivel

• Don’t walk alone at night.
• Know the dangers associated with any adventure activities like hiking, surfing, rafting, skiing, biking, and other extreme sports. (Yes, this includes climbing the monkey bars.)
• Keep your purse, bag, or wallet close to avoid pick-pocketing.
• Park in brightly-lit areas.
• Keep earbud music low enough to hear anyone approaching or the sounds of emergency vehicles.
• Save numbers and addresses in your phone to local hospitals, emergency vets, police and/or state trooper’s stations, and your country’s embassy if you’re traveling internationally.
• Commit to memory your emergency contact numbers, in case you lose your phone or it gets confiscated by the authorities (hey, it happens!) and you need to call a loved one. Or your lawyer.

Keep your head on a swivel.

Kat’s Dad

How to Pack If You’re Traveling with People Who Annoy You (Just Keeping It Real)

Whether we’re unsure of how things are going to go or people start to really get on each other’s nerves, we must prepare!

Trips are stressful enough for tender types like us. It won’t help to stay annoyed the whole time!

You’re thinking of Thanksgiving with the fam, aren’t you?

ideas to get you through and have a little fun, too

• Ear plugs
• Favorite comfort foods, drinks, and snacks
• Tablet with options for games, movies, shows, books, and music: Don’t forget the headphones!
• Crossword puzzles or word scrambles
• Knitting or crochet projects, if that’s your thing!
• Headache meds!
• Comfy clothes because un-comfy clothes will only add to your irritation!
• Your favorite person you vent to! If you can’t bring your bestie, surely call or text them throughout the trip for moral support.
• An escape plan: Find outings and activities you can do on your own if the together time gets to be too much,
• Photo of your fur baby to make you smile

Conclusion

I think the best thing you can do when you know you’re going to overthink a trip is to embrace the overthinking. Make lists, start early, and remind yourself that you’ve done trips before…and those pretty much turned out okay, didn’t they?

How to Pack: Shopping Recommendations

Home Security

• Blink doorbell camera that doesn’t need hard-wiring!
• Lithium batteries for your doorbell camera
• Solar lights to keep your home bright
• Keep your home safe with Fake TV
• My Dog is Home Alone keychain

Personal Security

• Inflatable nightlight
• Alert whistle especially for traveling alone
• Travel scarf with hidden pocket
• RFID wallet to protect your personal info
• Fanny pack
• Car escape tool: I recently bought some of these in case I ever need to break my windshield in a hurry.

Germ Relief

• Toilet seat covers for us germaphobes
• Sani Girl on-the-go paper disposal restroom funnel
• Earth Breeze Eco Sheets laundry detergent

Cozy Comforts

• Rose Quartz face roller
• Wearable blanket
• Read: Weird But Normal by Mia Mercado
• Sunglasses
• Fuzzy slippers
• Calmi ring to help with anxiety and migraines
• Water bottle with reminders to drink
• Laundry bags for your luggage
• Metal straws you can carry in your backpack or purse
• Stainless steel portable utensils in a rainbow design
• Compostable cutlery

Toiletries & Meds

• UTI pain meds like Azo
• Bamboo bandages
• Axiology zero-waste, vegan lip balm

What are your tactics for packing for a trip if you have anxiety? I’d love some tips for myself! Please share in the comments!