Traveling can be exciting but also overwhelming, especially when sensory overload or unexpected situations hit. Packing a travel kit tailored to your sensory needs helps you stay calm, comfortable, and in control—whether it’s a quick flight or a long journey.
Packing lists are easy. Socks, toothbrush, passport… done.
But what about the real essentials — the things that help your brain not melt in the middle of an airport, or on a night bus surrounded by crunching snack bags?
This isn’t your average “what to bring” guide. This is my sensory-friendly, chaos-reducing, sanity-saving travel kit.
Field-tested in crowded terminals, unfamiliar cities, and more “Why did I book this again?” moments than I’d like to admit.
This is something I built up over time to accommodate my needs kind of unconsciously. It can look different for you, but these are some suggestions from my side.
Protect Your Ears
Bring noise-canceling headphones or good-quality earplugs. These are lifesavers for drowning out noisy airports, loud announcements, or chattering crowds.
If my surrounding is too loud and filtering out sounds is getting difficult, I typically either use my loop earplugs or the noise-canceling In-ear headphones. The headphones pictured are the ones Bas is using. I am probably going to upgrade to something like this very soon.
Bring Your Favorite Distractions
Pack devices and activities that help you zone out and relax:
Depending on the mood and current obsessions I am using different devices. At the moment that is either something to read or something to play. I enjoy the onboard movie selection / inflight entertainment and have seen some really nice movies I would not have seen otherwise. But you cannot rely on it. Sometimes they are not available or not working, and sometimes so much disrupted by announcements that I get genuinely annoyed. That is why my essentials typically look like this:
- My e-reader loaded with books
- My phone fully charged + a portable battery pack
- A portable gaming device like a Gameboy or Switch
- Downloaded episodes of a favorite TV series or podcasts
- A physical book just in case
- A notebook and a pen (that you might also need for visa stuff, so double-purpose even)
Keep your hands busy
Fidget tools are amazing for calming nerves and sensory stimulation. I always carry a hair tie or fidget bracelets because they’re discreet and effective. I typically also bring a scarf or something else to play with if all else fails and to warm myself up if the airplane is cooled down to freezing points (hello, KLM!)
I use the scarf or light shawl also for temperature regulation in general or if I enter buildings on the trip in which I have to cover myself up in general.
I haven’t gotten into the habit of using actual fidget tools but I do wear a ton of bracelets that have a similar purpose. I typically collect them while traveling, so they also serve as souvenirs.
Take Care of Your Essentials
Other things I typically carry around are the following:
- A passport cover keeps your important documents safe and easy to find.
- Wet wipes for quick freshening up.
- Travel-sized deodorant (no sprays for flights, under 100g).
- Lip balm and moisturizer to combat dry cabin air.
- A toothbrush and toothpaste for freshening up after long travel.
- An extra pair of underwear—because, you never know.
I typically throw my travel toothbrush and toothpaste, deodorant, moisturizer, and other essentials into a small zipper pouch, so that I can just throw it in my daypack and won’t forget a thing.
Healthy Snacks Matter
Carry healthy snacks like cashews or dried fruits to keep your energy stable. Just remember that liquids or gels can’t exceed 100ml/100g on flights.
I typically get overwhelmed much more easily if I am hungry. At some point during at work trip I figured out that if I just pack some cashews and dried fruits, my mood is much more stable. Since then I do this pretty much all the time. It is more an optional item if I am on flights, because typically I can get my hands on a snack in the lounge or during the flight.
My water bottle is also an item I cannot live without. Please make sure to empty it before going through security.
Bonus Comfort Items
The following things ChatGPT suggested to me, which I find are great suggestions and therefore, I am adding them here just in case. I might actually gradually add them to my kit.
- Compression socks can help with circulation and provide gentle pressure.
- A small, soft blanket or shawl offers comfort and helps create a cozy space when needed.
- Sunglasses or tinted glasses for bright airport lights or outdoor sun
- A printed copy of your important documents and emergency contacts as a backup.
Packing Tips:
- Organize your kit in a small, easy-to-access pouch or backpack. I have a small backpack that fits all my essentials and even have a capybara plushy attached to it.
- Keep essential items handy during the flight or transit so you don’t have to dig through your luggage.
- Charge all electronics before you travel and carry a battery pack just in case.
Traveling with your sensory needs in mind doesn’t have to be stressful—it’s all about being prepared with what helps you feel calm and secure. What would you add to your sensory kit?
One response to “How to Pack a Sensory-Friendly Travel Kit: Your Calm-Ready Essentials”
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[…] I am planning my trips excessively. I’ve written a blog post on the planning stage of a trip where I shared more tips here: The Planning Part. I also have previously discussed a Sensory Friendly Travel kit you can make use of here: How to pack a sensory friendly travel kit. […]
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