My Four Phases of Planning Travel with Chronic Illness
Before every trip, my chronic illness comes with me to the planning table. It’s made me a pro at intentional, stress-free travel—and I’ll show you how.
I love daydreaming about my future travels, but I do it much differently than most people around me. From deciding on my travel destination to figuring out what my airport outfit is, everything, every decision is made with my chronic illnesses in mind. While at times it may feel overwhelming to think about so many different logistics, I have nailed down a system that works for me. And it’s your lucky day because I want to share it with you, too.
Phase 1: The Groundwork Phase
You have the destination established. Great! Let’s get right into your itinerary.
The first phase of planning travel will probably seem the most obvious: Logistics.
Check if you need any travel documentation: Before absolutely anything, it is highly important to check what travel documents you need for this trip: Real ID, passport, visa, international drivers license. This eliminates a huge amount of stress, which is key with chronic illness to avoid flares.
Confirm your dates of travel: Depending on your reason for travel, picking the right time of year to travel could make or break your experience. Does your body not tolerate certain climates? Try to avoid these places. If you can’t, plan accordingly.
Book your form of transportation: Plane, bus, train, car, boat. All options have pros and cons as a chronically ill traveler. Questions to consider:
What is the quickest way to get to my destination?
Can my body handle a long travel day?
Is it worth paying the extra money for quicker travel and/or comfort?
If not, do I have my tools in place?
Book your stay: There are several things I put into consideration as I’m booking my accommodation which require a decent amount of research.
Phase 2: The Wellness Game Plan
The second phase of planning travel could feel like a lot, but it’s my personal favorite: Wellness Game Plan
One of the most important things for me is that I know how to navigate my overall wellness when I’m in a new city. Because I’m not in the comfort of my own home, I like to know that I have the tools and resources to take care of my body, even if it’s on the other side of the world.
I’ve traveled from large, major cities like London to smaller, quiet valleys like Tuscany. One has more immediate resources than the other. This isn’t a time to fear. This is a time to plan. Here are some of the things I consider as I plan this phase:
1. Dietary restrictions: I’m gluten-free and allergic to shellfish. Yikes. While it’s much easier to find GF food in most parts of the world, I’d rather be safe than sorry and do some research. I look on the map of the neighborhood I’m staying in and find restaurants, markets, corner stores, anything that sells food. My worry isn't being able to find foods I can’t eat. My worry is maintaining some consistency in the nutrients I’m getting each day.
Here are some apps to help with finding dietary restrictions in a city you’re in:
Find Me Gluten: Helps you find gluten-friendly restaurants.
Spokin: Helps you find restaurants, recipes, safe food, and more based on your allergies.
HappyCow: Helps you find vegan-friendly restaurants.
iEatOut Gluten Free & Allergy Free: Helps you find foods to eat based on your allergies while traveling.
Fig: Helps you find foods you can eat based on your allergies and preferences just by scanning the barcode.
2. Possible flare ups: I don’t like to think about the worst happening, but I do like to plan for it. And trust me, it’s happened more than once: Endometriosis flares or Ebstein Barr Virus flares. Will I have access to the things I need? Will I be able to find comfort?
3. Pharmacy locations: This ties in with the point above. While I like to have my mini pharmacy packed with me, I like to know if there is a pharmacy or drug store nearby if it comes down to it.
Pro Tip: Save nearby pharmacies in your maps before you arrive. The last thing you want to do is research a promising spot while you’re mid-flare.
4. Weather: One thing that triggers my chronic pain is the weather. Is it going to be cold and winter where I’m traveling to? Let me add “mittens” and a “scarf” to my packing list. What if it’s hot and summer? Cool and spring? Allergies attack me back home and I’m certainly not exempt when I’m traveling.
Pro Tip: Research the weather in the city you’re traveling to when you decide on your destination. Keep tabs on the weather two weeks out from your trip so you can best prepare in case of unexpected weather.
Phase 3: The Adventure Blueprint
Now that we got all the nitty gritty things out of the way, let’s get into the fun stuff.
The third phase of planning travel is the time to go crazy planning your excursions, hikes, sightseeing, etc. If I haven’t already, this is when I get out Google Sheets and start my itinerary. I submit all my logistic information, my wellness information, and now my fun information.
Steal my Pre-Trip Planning Itinerary: Coming soon!
Phase 4: The Prep + Pack Phase
Last but not least, this is where I start thinking about what I’m packing: Pre-Trip Phase
I have all the information I need, I booked everything I needed to book, now I can just focus on what I am bringing with me. While you can steal my packing list (click here), here are some general items and tips to consider packing based on you and your health.
Golden Items: Passport, ID, international drivers license, any medical documents you need to travel with
Comfort items:
Wellness Toolkit: This looks different depending on where I’m traveling to and how much baggage I have with me.
In the end, planning travel can feel overwhelming, but it doesn’t have to be. Give yourself ample time and take it one phase at a time. This way, you will feel less stressed and more prepared. Keep in mind, every chronic illness requires different planning.
You deserve to see the world, and your chronic illness doesn’t have to hold the map. With the right planning, your next adventure can still feel like freedom.
