Experiencing new places and different cultures has been a lifelong passion. For the past few years, I’ve had the privilege of (slow) travelling and working throughout the Americas. Now as a member of the self-employed, I can’t afford unscheduled days off. That means I have to manage my wellness and energy levels carefully, and not allow the stress and physical demands of travel to drive me into a flare.
Over the years I’ve learned a few (sometimes painful) lessons on how to travel with a chronic illness. Without good planning and the right strategies, a trip can quickly upend your routines and self-care habits, setting you up for a flare. Remember—just because you’re on vacation doesn’t mean your body will magically let you stay up all night drinking sangria with new friends (ask me how I know).
But it is possible to see the world, without bringing on a world of hurt. By following these tips you’ll minimize downtime and maximize your enjoyment when you’re on the go.
1. Before You Go – Plan Around Your Triggers
This is the most important step because it sets the baseline for everything that follows. It’s wonderful to want to visit new locations and experience everything your destination has to offer. But it requires some realistic planning.
Before booking your trip, research your destination thoroughly. Consider factors like the seasonal climate, altitude, pollution levels and healthcare facilities. For example, Bogotá has an elevation of 8,660 ft (2,640 m) above sea level. Even for people who don’t have a chronic illness the thinner air (lower levels of oxygen) can cause severe altitude sickness with symptoms such as fatigue, dizziness, and headaches. Which sounds a lot like the symptoms of FM when you think about it – it’s like double jeopardy.
When I’m visiting Bogotá or other high-altitude cities, I know I have to scale back my physical activity while my body acclimatizes. Likewise, if high temperatures trigger a flare for you, look for milder locations. You may want to scratch Death Valley off your bucket list while you're at it.
Research and book your accommodations carefully. I’ve been seduced by an amazing looking rental only to regret booking it after arriving dead tired and struggling up multiple flights of stairs...or finding out the mattress is rock hard...or it's noisy until the wee hours.
If you're staying at a nicer hotel, you may have the luxury of a bellhop. For an Airbnb stay, it may be possible to entice your cab or Uber driver with a tip to assist you - but it’s a risk. If you don’t have a travel companion, staying within your limitations can help you avoid overdoing it or needing help from a stranger.
Likewise, I carefully scan reviews by other travellers regarding the comfort of the beds and levels of noise. Ensuring my best possible sleep will always be a priority.
Consider other essential amenities you'll need. For me, unless it’s a short stay, I never book accommodations without laundry facilities and a well-stocked kitchen. Having access to a washing machine allows me to cut down significantly on what I pack and avoid the exhausting chore of dragging a sack of clothes to a laundromat.
Having the use of a good kitchen lets me better manage my meals, maintain a healthier diet, and account for any food restrictions/allergies. ***As a side note, if you have food allergies or restrictions (I have Celiac Disease), you can find information cards online (e.g. Etsy) in many languages. They can be shown to the server and kitchen staff to ensure there aren’t any miscommunications about potential sources of allergens.
Finally, avoid over-scheduling. I totally get it — you want to do it all. However, I’ve learned to allow for rest days and extra time between activities to avoid overexertion. Travel can take a lot out of you. After a long flight, I won’t plan anything big for at least 24 hours. Keeping some flexibility in your schedule allows you to adjust to the demands of your body.
I changed the narrative that I’m missing out if I’m not constantly on the go. Instead, I focus on key things I really want to do, and enjoy them as fully as possible. I feel more gratitude in these moments than frantically trying to check off a list of local attractions.
2. Packing Essentials
Prioritize comfort
Think about the “go-to” clothes you wear daily, and pack those first. A few outfits for nights out, etc. are fine, but your comfort is paramount. Also, pack for layering - as temperatures fluctuate you just add or shed a layer or two. Remember, whatever you pack you’ve got to haul around, so be realistic about what you’ll need (this is more of an issue if you're city hopping). Less is more, and you need to save room for self-care essentials.
Packing cubes can help keep your wardrobe under control—like preventing you from packing six sweaters when one will do. Remember, you’re not a different person just because you’re on vacation or in a new country. If it was uncomfortable to wear at home, it’ll be just as uncomfortable abroad. I once travelled for months with stilettos, even though I almost exclusively wear Birkenstocks.
Medication and Supplements
Make a list of your medications and dosages, plus nutritional supplements, and keep it in your wallet and on your phone. Then pack your prescription medicine(s) in your carry-on bag, where they are less likely to go missing. A medication organizer can be really helpful during your trip, as disruptions to your routine and a new environment can make it easier to forget things.
If you’ll be away for an extended period, ask your doctor’s office to prescribe whatever you’ll need. You may have to get approval from your drug plan for some meds. It’s not always easy to fill your prescriptions overseas, and in most cases, they won’t be covered by your insurance. So, make sure you take enough to last for the duration of your trip plus a few extra days “just in case”.
Some supplements may not be available in the same formulations or potency abroad, so it’s a good idea to pack enough to last your entire trip. I take a variety of supplements and, to save weight and space, I count out what I’ll need, and store them in labelled zip-lock bags (including usage instructions).
Key Items to Pack
Pain Management Essentials:
Heating pads or portable heat wraps (also handy for cold airports)
Cold packs or cooling towels
Pain relief creams and patches (ideal for travel days)
A small massager
Foam rollers or massage balls
Comfort Aids:
Compact travel blanket
Travel pillow for neck support
Lumbar support cushion
Noise-canceling headphones
Eye mask and earplugs for restful sleep
Compression garments
Adaptive devices for comfort or accessibility (plan with your worst days in mind)
Personal Items:
Electrolytes
Water bottle with a built-in filter (I'm still on the hunt for the right brand)
Sunscreen, face/body/hair products
Laundry detergent sheets
Pillowcase and travel sheet (especially if you're sensitive to fabrics)
Brands often change their product formulations depending on the market. A product that is fragrance-free at home may be heavily perfumed where you're visiting. If you have chemical sensitivities, consider bringing extra personal care items for longer trips, along with your own (unscented) detergent sheets for laundry.
I carry most of the above stuff. Plus, on occasion, I’ve bought an inexpensive mattress topper if the bed in my long-term rental is uncomfortable. They’re bulky so I’ll just give it away when I move on. In a pinch, you can always find/ask for extra blankets or comforters and layer them under your bottom sheet.
There’s no question all this stuff makes for a heavier suitcase but you’ll appreciate not having to search a new city for relief in the middle of the night.
3. Special Travel Considerations During Travel
Airport and Flight Tips
Sleep Schedule: In the week(s) before your flight slowly adjust your sleep schedule to match the time zone of your destination. A sudden change in sleep and wake-up times can be especially hard for people who already suffer sleep issues due to a chronic illness.
Request Assistance: There are no points awarded for “sucking it up”. If you find walking long distances challenging request a wheelchair or get a ride through the airport. Note: While most carriers will try to meet your request for accommodation at the time of check-in, it's better to ask for assistance when you book your flight or through the reservation line well before your travel day. Be sure to arrive at the airport earlier as well.
Priority Boarding: Most airlines offer priority boarding for passengers with disabilities. Take advantage of these provisions to board without the (c)rush.
Stretch and Move: While waiting to board and during the flight, stand up and move around regularly to avoid stiffness. You can also stretch your legs and do some gentle in-seat exercises to keep your blood circulating and ease discomfort. You can find lots of chair yoga exercises to try out online. Here is a 17-minute video through 'Yoga with Adriene'. Of course, consult your physician before starting any exercise program.
Stay hydrated! The airplane cabin humidity is usually much lower than on the ground. Alcohol and caffeine are dehydrating, so stick with plain old water and electrolytes. And always rehydrate before you begin to feel thirsty.
Take healthy snacks to keep up your energy levels and to avoid desperation choices. There may be restrictions on bringing certain food items into countries on international flights, so it's best to check the destination government's or airline's website for specific guidelines.
Hidden Disability Sunflower: People with invisible conditions can wear a sunflower lanyard or pin at airports and establishments to signal that they may need extra help, understanding, or time. Sunflower lanyards are free through member organizations — learn more here. I haven’t used one yet, but after seeing the symbol at Toronto Pearson Airport, I'm planning to order one.
Road Trip Tips
Frequent Stops: Plan for frequent stops to stretch and move around. Aim to stop every hour or two.
Comfortable Seating: Use pillows and cushions to make your car seat more comfortable. Maintain good posture. Your back will thank you.
Hydrate and Snack: As in airline travel stay hydrated and have healthy snacks on hand to maintain energy levels.
4. Making Your Life Easier on the Trip
Listen to Your Body
Pay attention to what your body is telling you and know your limits. You should never feel guilty about taking time to rest and recover.
Stay Hydrated and Eat Well
Drink plenty of water and eat nutritious meals. You’ll want to avoid foods that can trigger symptoms, such as processed foods and sugar. Eating a balanced and nutritious diet will help maintain your energy levels and reduce inflammation.
Manage Stress
Travel can be stressful, which can exacerbate fibromyalgia symptoms. Practice stress-reducing techniques such as deep breathing, meditation, and mindfulness. Consider carrying a small journal, using mindfulness apps and/or downloading videos and recordings so that you can access them when you’re offline.
To minimize stress and conserve energy, I purchase an eSim for my destination country before arriving, this ensures that I'm connected as soon as I land. Not all devices are eSim compatible, so check your phone's settings.
5. Post-Travel Recovery
Allow Time to Recuperate
After your trip, give yourself time to recover. It’s wise to allow for a few rest days before returning to your usual routine/work.
Reflect and Adjust
Think about what worked well during your trip and what didn’t. Use this insight to make future travels even smoother.
Remember, the goal is always to have fun and create amazing memories while taking care of yourself. Safe travels!
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