Travel is supposed to be exciting, but if you’re someone who experiences nausea during travel, or nausea as part of a migraine attack, it can make getting from one place to another feel pretty miserable.
For me, traveling with a migraine attack almost always means there’s a good chance nausea will come along with it. Planes, trains, automobiles…it doesn’t seem to matter.
And sometimes, I don’t even need to have a migraine attack for nausea to show up. Motion, changes in routine, long stretches without eating or drinking, and simply being on the go can sometimes be enough to trigger that unsettled feeling.
Over the years, I’ve found that while I can’t always prevent nausea from happening, there are a few things that can make it feel more manageable when it does.
Here are five things I rely on when nausea hits while I’m traveling.
1. Remind Yourself That It Will Pass
When nausea starts, it can be surprisingly easy to panic about it.
How bad is this going to get? What if it gets worse? What if I can’t make it through the trip?
For me, the mental component can make an already uncomfortable feeling even harder to handle. One of the first things I try to do is remind myself: This will pass. I may feel terrible right now, but I won't feel this way forever.
It sounds simple, but shifting my attention away from “How am I going to get through this?” and toward “I just need to get through this moment” can help me feel a little more grounded.
2. Take Slow, Deep Breaths
When I feel nauseous, I try to slow everything down, including my breathing.
I breathe in slowly through my nose and out through my mouth, focusing on the rhythm of my breath rather than constantly checking in on how nauseous I feel.
The goal isn't to force the nausea away. It's simply to give myself something else to focus on and help create a sense of calm when my body feels anything but calm.
Sometimes, a few slow breaths are enough to make the sensation feel a little less overwhelming.
3. Find Something Steady to Look At
Movement can make nausea worse, particularly when you're already feeling unwell.
If I'm in a car, train, or plane, I'll experiment with what I'm looking at to see what feels best.
Sometimes looking out the window and focusing on the horizon helps. Other times, watching the world move past me makes everything worse.
When that happens, I'll focus on something inside the vehicle that isn't moving, like a seat in front of me, a fixed point in the cabin, or something else that feels visually stable.
There isn't one right answer. I pay attention to what makes my body feel better in that moment.
4. Keep Something Minty Nearby
This is one of my favorite travel essentials.
When nausea hits, I'll reach for my Balancing Breath inhaler and take a few slow breaths.
The inhaler contains a cool, minty aroma, and peppermint is one of the scents I personally find helpful when I'm feeling nauseous. Having something familiar and easy to reach for can also make me feel more prepared when I'm traveling.
5. Take Small Sips of Water
When I'm nauseous, drinking a full bottle of water can feel like the last thing I want to do. Instead, I take small, frequent sips.
Staying hydrated while traveling is important, but when your stomach feels unsettled, little sips can feel much easier than trying to drink a large amount all at once.
I also try to keep water somewhere easy to reach rather than buried at the bottom of my bag. When you're already feeling sick, the fewer steps between you and what you need, the better.
Don't Forget to Prepare for Nausea Before You Travel
One of the biggest things I've learned is that I feel much less helpless when I have a plan.
I can't always control whether a migraine attack or nausea decides to show up while I'm traveling. But I can control what I bring with me and how prepared I feel.
Before a trip, I like to make sure I have:
- Water
- Something easy to tolerate if I need to eat
- My migraine essentials
- A minty inhaler
- Anything else I normally rely on during a migraine attack
- A little extra time whenever possible, so I don't feel rushed
Having those things within reach doesn't guarantee that I'll avoid nausea, but it makes me feel more prepared if it happens.
If You Experience Nausea While Traveling, You're Not Alone
Nausea can be one of the most uncomfortable parts of traveling, especially when it's happening alongside a migraine attack.
Sometimes the best you can do is focus on the next few minutes rather than the entire trip.
Take a breath. Find something steady to look at. Take a small sip of water. Give yourself a little time.
You may not be able to control when nausea shows up, but you can give yourself tools to make the experience feel a little more manageable.
And for me, that makes all the difference.
This content is for general wellness information and is not intended to provide medical advice or replace guidance from your healthcare provider.
