So a few weeks ago I shared a blog called How a Naturopath Stays Healthy While Travelling. There is a section called Managing Stress and Nervous System Load but with the unrest in the Middle East I thought it was worth visiting this topic more deeply. Don't skip the rest of the blog though, it will help with your choices around what to eat, protect your sleep and stay hydrated.
As you know, I am currently overseas and I have had to deal with unexpected stress, including this war threat. Travel should be carefree and exciting but, in reality, even the most carefully planned trip can come with unexpected stress. Flights are delayed, luggage goes missing, technology fails, and sometimes global events unfold in ways we cannot predict.
Recently, many travellers have experienced disruptions due to international tensions and changing travel routes. At the same time, smaller travel hiccups can feel just as overwhelming when you are tired, in a new country, and far from home.
Although travel stress is common, there are ways to navigate these moments more calmly and even find meaning in them.
When Travel Doesn’t Go to Plan
Sometimes, travel challenges start with small things.
For example, something as simple as picking up a hire car can become unexpectedly stressful. Imagine trying to work out how to charge an electric car while everything is written in Norwegian! Talk about learning curve!
I have also had trouble with my emails – technology!
Or what about finishing a 7.5-hour train ride through stunning Scandinavia only to arrive at the other end to find that the luggage hadn’t arrived!
Thankfully, my luggage tracking tag revealed that the bags were actually sitting back a ski lodge about ten stops earlier on the train line. It seemed a group of travellers had accidentally taken them off the train. An incredibly helpful receptionist at the lodge tracked them down and confirmed they were safe. After managing to a hire car, even during peak ski season, a 2.5-hour round trip got them back in my possession! Phew!
While it certainly wasn’t part of the original plan, the drive turned out to be spectacular, with breathtaking scenery along the way.
Sometimes the best travel memories come from the detours.
If you don't have a tracking tag for your luggage yet, I recommend getting one! I would never have found mine without it!
And of course, the big one... we have new war activity going on in our world.
Right now, many travellers around the world are experiencing an unexpected level of stress and uncertainty as conflict in the Middle East disrupts international travel routes. Large numbers of passengers stranded as flights are delayed, rerouted, or cancelled with little notice. Travellers trying to move through or around parts of the region have found themselves waiting for hours or even days in crowded terminals while airlines adjust schedules and governments issue new travel advisories.
For many people this means missed connections, extended stays in unfamiliar places, and the anxiety of not knowing when they will reach their destination. Situations like this can quickly trigger stress responses, especially when travellers are already tired, jet-lagged, and far from home.
Now, I don't mean this to be a negative read. I am having an amazing trip and some beautiful experiences! There has been much more positive things happening then bad things! But I do want you to take away some positivity from this blog.
Finding the Positives in Difficult Moments
When things go wrong while travelling, it is easy to focus only on the problem.
However, shifting perspective can make a huge difference to how we experience the situation.
In the case of the missing luggage, the story could have ended with frustration. Instead, it became a scenic road trip and a reminder that helpful people exist everywhere in the world.
Practising gratitude in these moments can help calm the nervous system and restore perspective.
Rather than asking “Why is this happening?”, it can sometimes help to ask “Is there anything good that might come from this?”
Often, there is.
Kindness of Strangers and Paying it Forward
Moments like the helpful receptionist can remind us that small acts of kindness often ripple outward. Being kind and receiving kindness will always make you feel less stressed. If you are currently stuck in an airport or accommodation somewhere, don't be afraid to receive help. If you see someone struggling, a smile or a kind word could be all it takes to pull them out of their stress for a moment.
When we have the chance to help someone, paying it forward can make the world feel a little smaller and a lot more connected.
Managing Stress When the World Feels Uncertain
Occasionally, travel stress can be caused by events completely outside our control.
Global tensions, flight cancellations, or unexpected travel restrictions can make even experienced travellers feel anxious.
During times like this, it is important to focus on what can be controlled.
Promise me you will limit your time scrolling on facebook and reading news posts. I want you to stay informed without constantly consuming news.
Endeavour to be fine with flexible plans, and allowing extra time for travel. This can help to reduce your anxiety.
Additionally, simple grounding practices such as deep breathing, walking outdoors, or pausing for a warm meal or cup of tea/coffee can help bring the nervous system back to balance.
Here are a few affirmations I want you to be repeating to yourself to keep yourself grounded and calm:
1. Grounding affirmation
“I cannot control every situation, but I can control how I respond.”
2. Calm the nervous system
“Right now I am safe. I will take this one step at a time.”
3. For travel disruptions
“Plans may change, but I am capable of adapting.”
4. When feeling overwhelmed
“I breathe in calm and breathe out tension.”
5. Perspective affirmation
“This moment is temporary. I will get where I need to go.”
6. Gratitude shift
“Even in disruption, there are small positives I can notice.”
7. For long delays or uncertainty
“I trust that things will work out, even if the path looks different.”
The Importance of Rest Days
One of the most common travel mistakes is trying to see and do everything.
While it is tempting to pack every day with activities, constant movement can quickly lead to exhaustion and overwhelm.
Instead, scheduling rest days can make travel far more enjoyable. The day after my luggage went missing, I took the next day to have a rest day instead of trying to fill it with more experiences. I took a walk down to the harbour which was really invigorating with the fresh Arctic breeze off the water! I observed the interesting ice formations and saw the local kids getting around in their brightly coloured snow suits. I felt much more calm and rested by the end of the day.
A slower day for you might involve wandering through a local market, sitting in a café, or simply taking a walk through a new part of town like I did. It could even be a day in your room reading a book if that is what you need.
Not only does this give the body time to recover, but it also allows space to truly absorb the experience of being somewhere new.
Travel is not a race — and sometimes the quiet moments become the most memorable.
A Gentle Reminder
Travel rarely goes exactly according to plan.
However, that doesn’t mean the experience is ruined. In fact, the unexpected moments often become the stories we remember most.
When challenges arise, try to pause, breathe, and look for the positives where you can. At the same time, allow yourself time to rest and adapt as needed.
Travel, much like life, is rarely about perfect plans.
Instead, it is about the experiences we gather, the people we meet, and the resilience we build along the way.
Even for those who aren't travelling at the moment, these tips in this blog can help you just as much! I'm sure this current war threat had made many of us nervous so use this blog to keep yourself calm.
Stay safe where ever you are,
Sophie Shields Brown
