Staying Calm on the Go: Stress Relief for Parents and Kids While Traveling
- nixdebroglio
- Jun 6
- 6 min read
Updated: Jun 9
Easy Tips for Calm Trips
Simple Techniques to Stay Calm
Traveling with children can be one of life’s most enriching experiences—and also one of the most emotionally charged. Between rushing through airports, changing time zones, new routines, and the sheer unpredictability of it all, both parents and kids can experience heightened stress.
But what if we could pack a few simple tools that help us stay grounded, centered, and even joyful during the ride?
In this post, I’m sharing my favorite go-to stress relief techniques you can use with your children and for yourself while traveling. Whether you're heading off on a summer holiday, visiting family, or taking a spontaneous weekend away, these parenting tools for travel will help you stay calm and connected no matter where you are - giving you a stress-free family travel experience.
1. ✨ Breathe Together: The Power of Shared Deep Breathing
It sounds simple, but deep breathing is one of the most effective tools for calming the nervous system—especially when done together.
Try this: Inhale deeply for 4 counts, hold for 2, and exhale for 6.
Make a game out of it—imagine blowing out birthday candles or slowly inflating a balloon.
Doing this together helps children co-regulate with you and brings a sense of safety and presence.
🔎🎒 2. Try the 5-4-3-2-1 Grounding Game
When anxiety strikes—whether it’s a nervous flyer or an overstimulated toddler—this sensory technique helps bring focus back to the present moment. It’s fun, simple, and even works in the middle of a bustling airport.
🧠 Kid-Friendly Version:
5 things you can see: Find five things around you (e.g., a red bag, a funny sign).
4 things you can touch: Notice what you’re touching or reach out to feel nearby objects.
3 things you can hear: Listen for three sounds (a plane, people talking, a trolley).
2 things you can smell: Sniff the air—maybe your snack or mom’s perfume!
1 thing you can taste: Can you taste your snack or imagine your favorite treat?
It’s like a calming scavenger hunt for your senses—and it works wonders for grown-ups too.
3. Create a Calm Travel Kit
Kids love having something of their own, and a little calming travel bag can be both comforting and empowering.
🎒 Include things like:
A small soft toy or comfort item
Headphones for calming music or audiobooks
A coloring book and crayons
A lavender-scented wipe or roller
Chewy snacks (for grounding)
Make it part of your pre-travel ritual so they know they have their own “tools” to feel good wherever they go.
🗣️ 4. Use Calming Language and Visualisation
Your words can shape the energy of the moment. Try phrases like:
"Let’s take a calming breath together."
"This is tricky, but we can handle it."
"Let’s imagine our bodies are melting into the seat like marshmallows."
For younger kids, visualization helps reduce tension. Use fun mental images like floating on a cloud or taking a “magic elevator” down to calmness.
🕺🌿 4. Movement & Mini Mindfulness Breaks
Kids aren’t meant to sit still for hours—and neither are you! Whenever possible, take short walks, stretch, or find a quiet corner for some body movement.
💡Mindful Movement Ideas:
Jump like a frog 10 times (great in a layover lounge!)
Trace a figure-8 with your finger in the air
Do 5 big shoulder rolls together
And here’s a favorite:
“Move Like an Animal” 🎉
This simple game is great for both high-energy wiggles and sluggish travel slumps. Just say, “Move like a…” and fill in the animal based on your child’s mood:
🐘 If they’re buzzing with too much energy: Try “Move like a big, heavy elephant,”“Stomp like a dinosaur,” or "Stretch like a slow tortoise.”
🐇 If they’re dragging or tired: Try “Hop like a rabbit,”“Scurry like a mouse,” or "Bounce like a kangaroo!”
Not only does this burn off nervous energy or bring a little spark to a sleepy moment, it encourages imagination, bonding, and laughter—just what’s needed during a long journey.
✋💛 5. EFT Tapping – Your Secret Weapon for Calm Travel
Traveling with kids can be one of life’s greatest joys — but let’s be real, it can also bring on major stress. Whether it’s managing cranky kids, navigating airport chaos, or coping with delays and new environments, stress can build up fast — for everyone in the family.
The good news? You don’t have to just grin and bear it.
One of my favorite tools for those travel wobbles is Emotional Freedom Technique (EFT), often called tapping. It’s simple, effective, and incredibly powerful for calming big emotions — in both kids and parents.
✨ What is EFT (Tapping) and Why Is It So Great for Travel?
EFT is a gentle, rhythmic tapping method that involves tapping on specific acupressure points while acknowledging your feelings and pairing them with calming statements.
It works by sending soothing signals to the brain, lowering cortisol (the stress hormone), and helping to “reset” the nervous system. Think of it as a mind-body reset button — calming your fight-or-flight response in just a few moments.
🔹 It’s quick🔹 It’s portable🔹 It’s non-invasive🔹 And you don’t even need to say a word for it to work!
🧳 How EFT Helps Families Stay Calm During Travel
EFT is especially helpful during travel when routines are thrown off, emotions run high, and unfamiliar surroundings can cause overwhelm.
Here's how it can support your journey:
💛 For parents: Tap to release frustration, anxiety, or feelings of being stretched too thin. Just a few rounds can help you ground, breathe, and feel more present.
💛 For kids: Tapping offers a safe, easy way for children to manage fear, over-stimulation, or frustration. Even young children can learn simple phrases like:
“Even though I feel nervous, I’m safe now.”“Even though I’m tired, I can feel calm.”“Even though this is new, I’m doing okay.”
🧸 Teddy Tapping:
For toddlers and young kids, bring along a favorite soft toy or teddy.
You can guide them to gently tap on the teddy as a stand-in for themselves. It helps them externalize their emotions and soothe through the act of caring — “Let’s help teddy feel calm too.”
The comforting presence of the toy makes the process feel playful and safe.
💤 Before bedtime:
Tapping before sleep helps kids unwind and settle, especially in unfamiliar hotel rooms or travel beds.
🌈 Quick Tips for Tapping On the Go
✈️ Before the trip
Use tapping to calm any pre-travel anxiety — yours or your child’s. A few minutes can make the lead-up much smoother.
🧳 During the journey
Tapping can help soothe stress from delays, crowded airports, or tired little legs. You don’t need privacy — just start tapping!
🎧 Need to be discreet?
Try wordless tapping, or gently tap on the side of the hand (karate chop point) or finger tips — subtle and calming.
💡 Make it a game:
For little ones, tap while saying something fun like “tap the magic calm button” or give each tapping point a silly name. Pair it with teddy tapping for extra comfort.
🎥 Try This Travel Tap-Along Video!
To make tapping even more accessible and fun, I’ve created a gentle Tap-Along Video you can watch together before, during, or after your trip.
Whether you’re in the airport, on a plane, or winding down for the night, just press play and follow along as I guide you and your child through calming breaths, tapping points, and simple affirmations — no experience needed.
Even a few minutes of tapping can help your family go from stressed to serene — and turn travel into a more connected, calm experience.
🧳 Bonus for Parents:
Want a quick reminder on the go?
Download the printable EFT tapping script to keep in your bag or pocket — perfect for calming moments when Wi-Fi isn’t available or you just need something simple to guide you.
✈️ Feeling Stressed About Navigating Athens Airport with Kids?
Worried about where to go, what to expect, how to keep the kids calm and occupied — and what happens if something goes wrong?
Delayed flights, long security lines, confusion at passport control… sound familiar?
Traveling through a busy airport with children can feel overwhelming — but it doesn’t have to be! 💡
That’s why I’m excited to share this incredibly helpful guide by my dear friend and family travel blogger, Celeste Tat
Packed with practical tips, insights, and everything you need to feel confident and calm while traveling through Athens with your little ones. ✨
Nicole Dubruel de Broglio is a Motherhood Empowerment Coach, Teen Mentor, and Certified EFT Practitioner dedicated to helping parents and teens thrive. With a passion for healing, mindset shifts, and conscious parenting, Nicole supports families in connecting deeply, overcoming challenges, and embracing joyful growth. Specializing in practical tools for managing stress and emotional well-being, she also integrates mindful travel strategies to help families create calm, connected experiences on the go. Nicole offers heartfelt coaching to empower families on their unique journeys, wherever life takes them.
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