Travel can be stressful—but it doesn’t have to be.

Ever since kindergarten, I’ve been called a “wiggler”—someone who just can’t sit still. So naturally, being crammed into a flying tin can at 36,000 feet for hours on end isn’t exactly my idea of fun. But here’s the thing: while we can’t always control our environment, we do have control over something far more powerful—our thoughts and actions.

When I was training to become HeartMath certified to help clients reduce stress and regulate emotions, I thought the techniques would be super easy to apply. I mean, I teach this stuff! But the truth is, I quickly realized I was missing opportunities to practice what I preach. I’d get frustrated, stay frustrated, and let little things hijack my mood. Sound familiar?

It’s so easy to let frustration take the wheel—especially while traveling. Delays, tight seats, noisy neighbors, and that one person who keeps elbowing into your space (you know the one). You have every right to get annoyed… but what if you didn’t?

Why give that power away?

The truth is, many of us are just stuck in old stress habits. Yup—those same habits I’ve talked about in countless articles and videos. But here’s a powerful reminder: we choose our habits, and the outcomes that come with them. So I could’ve chosen to snap at the elbow guy and let his presence ruin my whole flight—but why? That choice would’ve cost me far more than a little discomfort.

When we let something get under our skin, it triggers cortisol—our stress hormone—and that stuff can linger in your system for up to 12 hours. Not only does it affect your mood, it can wear on your body and your overall health. Thoughts, emotions, and physical wellbeing are all connected. So the real question is: why let your mind and emotions control your body?

Instead, let’s flip the script.

✈️ Tips for Managing Stress on the Go

1. Prepare to Adapt

Before you even leave for your trip, decide how you want to respond to delays, crowds, or discomfort. A little mental prep goes a long way.

2. Reframe Frustration

Missed your connection? Sat next to a talker? Instead of spiraling, ask: What’s the opportunity here? Maybe it’s a chance to practice patience, catch up on a podcast, or finally use that deep breathing exercise you keep forgetting about.

3. Breathe (Seriously)

Your breath is one of the fastest ways to regulate your nervous system. Try slow inhales and even slower exhales. HeartMath breathing techniques can reset your physiology in just a few minutes.

4. Pack a Distraction Kit

Books, music, snacks, essential oils—whatever helps you feel grounded and at ease. Curate a little comfort zone for yourself, even in a cramped row 27 middle seat.

5. Don’t Take the Bait

Other people’s behavior is not your responsibility. You don’t have to match their energy. Choose peace—even if it’s silent, inward peace while smiling politely at elbow guy.

6. Find the Joy in the Journey

One of the biggest surprises on my last trip was how much value I found in the little things—like the rocking chairs and therapy dogs at the Charlotte airport. Yes, rocking chairs. Scattered throughout the terminals, they offer a moment of calm in the chaos. And just when I thought I might unravel from the noise and crowds, a golden retriever in a therapy vest walked by—tail wagging, calm energy, and ready for a pet. I can’t tell you how much stress melted away in those few minutes. Sometimes it’s not about changing everything—it’s about leaning into the small comforts that are available.

Travel doesn’t have to be a nightmare. With a little mindfulness and a few intentional choices, you can make it through even the most chaotic journey with your dignity (and nervous system) intact.

Remember: you’re not just a passenger—you’re the pilot of your response.

Need support with building healthier habits or reducing stress?

Explore tools, coaching, and upcoming workshops at MatczakMethod.com