Wheels Up, Worries Down: Calming Strategies and Tips for Little Travelers

Traveling by plane with children can feel like navigating through turbulence before you even hit the runway. The excitement, the unknown, and all the sensory stimulation can lead to

dysregulation for children and stress for parents. But with a few intentional strategies before,

during, and after the flight, you can help your child stay regulated and grounded from takeoff to touchdown.

Before the Flight: Prep with Purpose

1. Emotion Check-In

Before leaving for the airport, help your child name their feelings. Use a feelings chart, Zones of Regulation program, a mirror, or ask simple questions: "Are you feeling excited, nervous, or both?"

Labeling big feelings helps children feel seen and heard, reducing anxiety before it builds.

2. Preview the Journey

Talk about what to expect using simple language, a child-friendly video about flying, a visual schedule, or a social story to walk through each step of air travel:

● Arrival/Check-in

● Security

● Gate

● Boarding the plane

● Takeoff (Don't forget to buckle up)

● Flight

● Landing

These tools help normalize the experience and reduce uncertainty.

3. Movement Before the Flight

Give your child the chance to move their body before boarding. Many airports have play

areas—if not, encourage heavy work activities, such as jumping, wall push-ups,

animal walks, or even racing luggage down an empty terminal hallway. Movement releases

built-up energy and facilitates self-regulation for the flight ahead.

4. Compression Clothing or Weighted Items

Compression shirts, snug sweaters, or small lap pads can offer calming deep pressure and proprioceptive input as you navigate security lines and busy terminals to get to your gate.

During the Flight: Regulation in the Sky

1. Pack a Sensory Toolkit

● Noise-canceling headphones or earplugs for auditory sensitivity

● Fidget tools, play-doh or stress ball

● Chewy necklace or crunchy snacks (Chewing supports oral sensory regulation and can relieve ear pressure changes)

● Sunglasses or a sleep mask for light sensitivity

● A calming scent (e.g., essential oil roll on)

2. Proprioceptive Input Tools

Use of weighted blanket (with supervision), tight hugs, or deep pressure on shoulders and arms for 10 secs x 2.

3. Deep Breathing Strategies

● Use language such as "Smell the flowers, blow out the candles."

● Rainbow Breathing Tool: Trace an imaginary rainbow in the air with your finger. As you move up the rainbow, breathe in slowly through your nose. As you move down, breathe out gently through your mouth.

4. Grounding or Mindfulness Strategies

● 5-4-3-2-1 senses game (“What can you see? Hear? Feel?”)

● Listening to calming music or a guided meditation

5. Screen Time with Boundaries

If you allow screens, use familiar shows or games with headphones.

Pair with a fidget or comfort item to reduce overstimulation.

6. Visual Timers and Checklists

Use a visual timer or countdown for how long the flight will last. Include “checkpoints” like snack time, coloring time, etc. to create structure and predictability.

After the Flight: Land and Reconnect

1. Emotion Check-in & Reflect Together

Checking in emotionally helps children feel supported, safe, and in control of their experience.

Talk about the experience:

● “What part did you like best?”

● “Was there anything that felt tricky?”

Reflection helps build emotional resilience and prepares them for next time.

2. Movement and Sensory Reset

After landing, give time and space for movement (stretching, walking, heavy work exercises,

brain breaks) to decompress and regulate their nervous system.

3. Gentle Transitions

The new environment can be overwhelming. Slow down after landing. Offer hugs, water, and

time to adjust. Avoid rushing straight into a busy itinerary.

4. Maintain Routines

Return to familiar routines as soon as possible—meals, naps, or bedtime rituals. Predictability brings a sense of security, especially in a new place.

Final Boarding Thoughts

Flying with children doesn’t have to be stressful—it can even become a meaningful memory. With a little prep, a calm presence, and a backpack full of cool tools and love, you’ll help your child soar confidently through the skies.

So next time you hear “wheels up,” you’ll be ready to keep worries down.

Here’s to smooth skies and steady hearts—for both you and your little traveler.

A Moment of Devotion

“You will keep in perfect peace those whose minds are steadfast, because they trust in You.” – Isaiah 26:3

Travel is full of unknowns and parenting through those moments takes strength, grace, and faith. If you find yourself feeling anxious or overwhelmed, take a moment and remember: peace isn’t found in perfect plans—it’s found in presence.

Say this prayer as you embark on your adventure:

“Lord, still the storms within me and steady every step I take. In the chaos of movement and the unknowns of travel, be my anchor. Help me carry peace into every moment—not just for my child, but within my own spirit. Let my calm become their comfort. Let my words be patient, my presence reassuring, and my trust in You unshakable. Be our guide and our grounding force. Let compassion be our compass as we move through this journey— together, with You beside us. Amen.”

Just as you are doing your best to calm and comfort your little traveler, you too are being held. You’re not flying solo in this journey of parenting.