Travelling on a hormonal rollercoaster?
My Holiday Survival Tips for the Perimenopause Era.
I made it.
Kids, flights, queues, snacks, suitcases, hormones... and I'm writing this from the Norfolk sunshine with a big exhale and an even bigger cup of tea.
Getting here felt like a marathon, travelling solo with two kids under 5 and two flights one of which was of course delayed and it was during that part of the cycle when I felt like my batteries fell out.
Do you feel like when your hormones are riding high, low, or both, it’s like carrying an invisible backpack full of unpredictability.
So today, I wanted to share a few simple things that genuinely helped me get through the journey. These aren't hacks to be more productive or pretend everything's fine - they're just gentle ways to support your brain, body and nervous system when you're running on empty and carrying all the bags.
Here are my travel essentials for hormonal holidays:
1. Make lists (support your brain)
Seriously. Write everything down.
It's not a sign you're losing it - it's a way to support your brain.
When the brain fog hits and you can't remember what you've packed (or even where your phone is), that list becomes a lifeline. Think of it as Present You giving Future You a warm hug
2. Layer up (support your body)
Anyone else sweating before they even get to the airport?
It's not just hot flushes - many women in perimenopause feel the heat more intensely.
I dress in light, breathable layers so I can take things off (or pile them back on) depending on what my body's doing.
Bonus points for stretchy waistbands and comfy bras - you know the ones especially during those bloating days. My skin also felt really dry so I packed a mini moisturiser and slathered that on whenever I could.
3. Stress resets (support your nervous system)
More irritable or overwhelmed than usual? Yep, same. Especially when I was grounded on a hot plane for 1 hour with two small children because we missed our flight window. My go-to: the breathing technique is the one the SAS use (I know - but it works).
Breathe in for 4. Hold for 4. Breathe out for 4. Repeat. Simple but so effective.
I also press my fingertips together gently - it's a little grounding trick that tells my nervous system I'm safe.
4. Nourishment matters (support your energy)
Travelling can throw everything off - especially how we eat.
Simple things help:
Eat something before your coffee to avoid that cortisol spike.
Carry snacks. Sip water.
If there's a poke bowl at the airport? I'm there. In Munich I managed to find one that was packed with protein that gave my energy a boost in between the mandatory spicy cheese sandwiches from KLM:
5. Mindset magic (support your soul)
This is the one is essential and if you pick one thing to do then this is it.
Own it. Perimenopause isn't something to hide or feel ashamed of. It's part of life. It is proof we have lived on this planet long enough to experience it. Keep the vibe high and the self talk kind.
Take up space. Own your needs my love.
And give yourself a little high five every time you see your reflection during that loo break. You're doing better than you think.
So that's what helped me this week. Nothing fancy, just small moments of support that made the chaos feel a bit more manageable.
Have you travelled recently while in perimenopause? What helped you - or what totally threw you? I'd genuinely love to hear your stories. This is a supportive community to come together. You've got this.
And if you don't? That's okay too. We're in it together.
Big love,
Jo x
Bonus Tapping Script: Calm Your Travel Stress in less than 2 mins…
Here is a little script for you to use on the go, you can also do this while squeezing your fingertips.
New to tapping - here is a guide here.
Use this script before you leave, in the loo at the airport, or when you're feeling overwhelmed on the go.
Settle yourself. Feet on the floor. Deep breath in... and out.
Start tapping gently on the side of your hand and repeat after me:
Side of hand x 3
Even though I'm feeling overwhelmed and everything feels a bit too much right now,
I honour how I feel and I'm open to calming my system down.
Even though my mind is racing and I'm trying to hold it all together,
I give myself permission to pause and breathe.
Even though I'm feeling stressed, hot, hormonal or just DONE,
I deeply and completely accept myself and this moment.
Eyebrow: So much to think about.
Side of eye: So many emotions in one body.
Under eye: I feel tired and wired all at once.
Under nose: And there's still so much to do.
Chin: But I'm here. Breathing. Pausing.
Collarbone: It's safe to slow down for a moment.
Under arm: It's okay to let my shoulders drop.
Top of head: I don't have to carry it all at once.
Eyebrow: I'm allowed to take care of myself.
Side of eye: Even when it's chaotic.
Under eye: Especially when it's chaotic.
Under nose: I choose calm.
Chin: I choose softness.
Collarbone: I choose to support myself with kindness.
Under arm: Right here, right now.
Top of head: I'm doing the best I can - and that's enough.
Pause. Breathe in deeply... and out. Place your hand over your heart.
Say to yourself: "I've got this. And I've got me."
