Dec 27 / Max kennedy

Travel tips for CFS/M.E (2025)

From not being able to travel more than 3 miles in the car to the hospital, to being able to Travel to Asia on a 12 Hour flight. I want to share a brief backstory and then how I managed to improve and conquer fear of Travel with a few tips, so you can too!
Traveling with Myalgic Encephalomyelitis (M.E.) or Chronic Fatigue Syndrome (CFS) can be challenging due to the physical and cognitive demands it involves. However, with careful planning and accommodations, travel can still be enjoyable and manageable. Here are some practical tips:

1. Plan Ahead

I would highly suggest, especially when at the early stages of Recovery (Anywhere under ‘60% of Overall Health’) to plan ahead.

Choose Convenient Transportation:
Select direct routes to minimize connections and travel time. 
Make a Flexible Itinerary:Avoid overloading your schedule. Allow time for rest between activities, planning is important, yes, but don’t overplan too much, consequently leading to increased pressure for yourself, a balance is key here.
See how you can determine ‘% level of overall health’ here:
Write your awesome label here.

2. Pack Strategically


Bring Essentials:
  • Medications and supplements in labeled containers. I am NOT a Doctor or Medical Professional and only share my experiences of what has helped me, therefore if you wish medication to help with travel/motion sickness etc, I highly suggest consulting with your GP/Doctor. 
  • Something that I feel should not be overlooked is the importance of nutritious, easily-digestible snacks. As this can sustain energy, mood and quell motion sickness. For me, eating small and often , especially before travel was important, sometimes just a banana or nutritious health bar or sandwich was enough.
Comfort Items:

    • Neck pillows, eye masks, noise-canceling headphones, and blankets for rest during travel.
    • Snacks and water to stay hydrated and nourished.

      Energy-Saving Devices:

        • (Mobility aids, such as canes or lightweight wheelchairs) Only if needed.

          • Chargers for devices, as staying connected might help you manage your trip. Good examples are a portable power bank charger. I also highly recommend and encourage you to listen to soothing or upbeat music or guided mindfulness meditations during your trip to ease and reduce stress and anxiety levels. For me, I found the ‘Daily Calm’ meditation APP very beneficial and I would recommend this.

            3. Manage Energy Levels

            Pace Yourself:
            • Break travel into manageable segments. Manage expectations, One step at a time.
            • Rest before, during, and after travel to conserve energy.
            Communicate Needs:
            • Inform travel companions or family members about your condition so they can assist you.
            Time Your Activities:
            • Plan travel for times when your energy levels are typically higher, if possible. This is a valuable point, although I would also suggest that you try to remain in the ‘present’ and not overthink or over - analyse, as this could lead to increased worry or anxiety. 

            4. Adapt Your Travel Mode

            By Car:
            • Take frequent breaks to stretch and rest. Get some fresh air if needed.
            • Ensure the car is comfortable with supportive seating and air conditioning.
            By Train or Bus:
            • Reserve seats with extra legroom or near exits.
            • Use travel time to rest, if possible. (Meditation Apps or guided meditation of hypnotherapy recordings here could be beneficial, as suggested ‘Daily Calm’ app or the meditation and hypnotherapy recordings in the ‘Emergency Reset’ course. 
            By Air:
            • Opt for priority boarding and wheelchair services.
            • Stay hydrated and move your legs to prevent stiffness during long flights.
            • For me, personally I preferred flying as the distance tended to be shorter, less motion sickness than in the car and more ‘going on’, consequently I found it easier to stay entertained/focus my mind on activities going on around, remaining in the present and reducing overthinking or worry/symptoms.

            5. Avoid Overexertion

            Be Realistic:
            • Accept that you may not be able to do everything you want. Focus on must-see activities. Manage your expectations and focus on the positives of what you can do or what you have seen and conquered. 
            Schedule Downtime:
            • Set aside rest days during your trip to recover.
            Listen to Your Body:
            • Stop and rest at the first sign of fatigue to avoid exacerbating symptoms. This is ALWAYS of utmost importance. 

            6. Take Care of Your Health

            Stick to Routines:
            • Follow your usual eating, sleeping, and medication schedule as much as possible.
            Stay Hydrated and Nourished:
            • Carry water and easily digestible snacks to avoid dips in energy.
            Use Stress Management Techniques:
            • Practice mindfulness, breathing exercises, or visualization techniques to stay calm.

            7. Prepare for Setbacks

            Pack Emergency Items:
            • Pain relief, heat/cold packs, and other tools for managing symptoms.
            Know Local Resources:
            • Research nearby healthcare facilities or pharmacies at your destination.
            Build Recovery Time:
            • Allow extra time at the end of your trip for rest and recuperation before returning to regular activities.

            8. Engage in Gentle Activities

            Prioritize Enjoyment:
            • Choose activities that align with your energy levels, such as scenic drives, light walks, or quiet tours.
            Avoid Physical Overload:
            • Opt for accessible attractions or consider guided experiences to conserve energy.

            9. Advocate for Yourself

            Be Open About Your Needs:
            • Don't hesitate to ask for help or accommodations. Most travel providers and venues are willing to assist.
            Use Disability Cards or Badges (If Needed):
            • Carry a card or badge explaining your condition for quicker assistance in crowded areas.

            10. Reflect and Adjust

            Learn from Each Trip:
            • After traveling, note what worked well and what didn't. Use this knowledge to improve future travel experiences.
            Celebrate Success:
            • Acknowledge your ability to navigate travel despite challenges.

            Final Thought

            Traveling with M.E./CFS requires planning, adaptability, and self-compassion. By prioritizing comfort and pacing, you can enjoy enriching experiences while minimizing the impact on your health. In addition, I highly suggest focusing on the positives of what you are going to do or what you have achieved and relish this, as your mental and physical health progression is, I believe, built upon acceptance, positivity, progression and ‘Small Wins’. 

            I hope you have found this valuable, please let me know if you have any travel tips of your own that you would like to share?Thanks for reading, if you wish to gain FREE Entry to our ‘Emergency Reset’ course, view my Website or Youtube channel please check out the links below.

            Website: https://conquercfs.com  

            CFS Recovery Courses and tailored Coaching: https://conquercfs.com/courses 

            Youtube Channel: https://www.youtube.com/@ConquerCFS/videos 

            One to One tailored coaching:             https://conquercfs.com/my-services 

            DISCLAIMER:

            This is not medical advice, this is based on personal experience and research that helped myself and others improve their health conditions. This is for information and educational purposes only. Please consult with your medical professional.

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