My Travel Essentials: What I Always Pack as Someone Living with Fibromyalgia

Planning a trip is overwhelming for me as someone who lives with chronic pain and ongoing health issues. Forgetting even one small thing can make travel much harder than it needs to be. Over time, I’ve learned what really helps me stay comfortable, safe, and able to enjoy my time away. I recently went on a 5 week trip to Europe and this is what I took. 

The Right Bag Matters

Carrying heavy luggage is tough on my body, so I always choose a lightweight suitcase or backpack with smooth-rolling wheels and strong handles. I also prefer bags with compartments—it saves me energy because I don’t have to dig around looking for things when I’m already tired.

Power and Connectivity

A universal adapter and a power bank are must-haves. When I rely on my phone for medication reminders, maps, or emergency contacts, I can’t afford for the battery to die while I’m out. Having backup power gives me peace of mind. I actually forgot a universal adaptor on my recent holiday and it caused unwanted, unnecessary issues in both Bangkok and Europe, which have different plugs. The hotels did not provide universal adapters and I had to pay for taxis and travel to the shop and buy one before I could use my essential CPAP machine, for sleep apnea or charge my phone. 

Essential Documents

Because unexpected things happen (especially with chronic illness), I make sure all my paperwork is organized:

• Passport & visas (with at least six months validity).

• Travel insurance that covers pre-existing conditions—this one is especially important for me.

• A list of emergency contacts, including my doctor’s details, my insurance provider, and a family member at home.

• A list of my medications from the doctor in case customs query any tablets.

• Copies of my prescriptions. (My husband has twice now left meds in hotel bathrooms, which has had dire consequences.)

• A letter from my doctor stating that the CPAP machine is an essential medical device. This is so it can be carried as extra hand luggage on top of the air lines hand luggage requirements. 

Health & Medication Kit

This is my most important packing category. I travel with:

• My daily prescriptions and vitamins (kept in original bottles).

• Pain relief options (both medication and comfort items, like heat patches).

• Allergy tablets medication.

• A small first aid kit and hand sanitizer.

• 2 pairs of my prescription glasses. On one holiday I learnt my lesson when my glasses broke and I could not get them fixed and struggled with reading for the rest of the journey. 

• Sunglasses and hat are essential when you do not cope well with glare and bright sun.

• Sunscreen. This was so expensive in Europe I was so glad I remembered to pack my favourite face one which I also used on my body. 

I pack these in my carry-on so they’re always with me. I’ve learned to bring more medication than I think I’ll need—delays happen, and I can’t risk running out.

Clothing That Works for My Body

Comfort is key when you live with pain or fatigue. I pack layers that are easy to slip on and off depending on the weather, breathable fabrics that don’t irritate my skin, or need much ironing and clothes that won’t dig in if I’m sitting for long stretches.

Supportive, cushioned shoes are also non-negotiable. I need footwear that’s kind to my joints, especially if I’m walking more than usual. I usual travel with 2 pairs of joggers and a pair of slip on thongs for beach/pool/sauna. 

I travel light and have reduced my clothing down to 3 t-shirts, 1 dressier blouse, 3 pants, 1 swimming costume and matching sarong, 1dress, and alight weight long sleeve shirt. If there is colder weather I add a heat tech singlet and a puffer jacket and scarf. I stick to one color scheme so that all the clothes mix and match. 

Staying Organized Without Wasting Energy

Packing cubes and travel organizers help me save precious energy. Knowing exactly where my medications, documents, and comfort items are means I don’t waste time rummaging through my bag when I’m already drained. That is so frustrating!

Safety & Security

I carry a money belt so I can keep my passport, cards, and cash close without adding stress about theft. Two of the hotels we stayed in did not have a safe and Air BNB's usually never have a safe. TSA-approved locks on my luggage also make me feel more secure when I can’t keep an eye on my bag.

Comfort & Rest

Because chronic pain often flares when I don’t sleep well, I always pack:

• A sleep mask and earplugs to help me rest on planes or in noisy hotels. I have finally found re-shapeable wax ear plugs that are comfortable.

• A lightweight travel pillow so I can support my neck and back on long journeys.

• Heating strips —for pain relief on the go. I am happy with the non smelly ones recommended by my doctor. 

Hydration & Snacks

Staying hydrated and eating regularly helps me manage energy crashes. I always carry a reusable water bottle and a few healthy snacks (nuts, dried fruit, or muesli bars, protein bars) that don’t need refrigeration. That way, I don’t have to rely on whatever’s available when fatigue hits.

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Travel Essentials Checklist (Chronic Illness & Chronic Pain Edition)

🧳 Luggage & Organization

• Lightweight suitcase or backpack with sturdy wheels/handles

• Packing cubes or travel organizers (save energy and time)

• TSA-approved luggage locks

• Money belt for passport, cards, and cash

🔌 Power & Tech

• Universal adapter (for international trips)

• Power bank/portable charger

• Charging cables in carry-on

📄 Important Documents

• Passport (valid for at least 6 months)

• Visas (if required)

• Travel insurance with pre-existing condition cover

• Copies of prescriptions (paper + digital)

• Emergency contacts: doctor, embassy, insurer, trusted family/friend

• Copies of all documents stored in a safe, separate spot

💊 Medications & Health Supplies

• All prescription medications (in original packaging)

• Extra supply in case of delays

• Pain relief (medication, heat/cold patches, TENS unit if helpful)

• Allergy tablets, motion sickness tablets

• Small first aid kit (band-aids, antiseptic wipes, etc.)

• Hand sanitizer or wipes

• Sunscreen 

👕 Clothing & Footwear

• Weather-appropriate clothing (layering options are best)

• Soft, breathable fabrics that don’t irritate skin

• Comfortable walking shoes with cushioning and support

• sunglasses and hat

• 2 pairs of prescription glasses

😴 Comfort & Rest

• Neck pillow for flights/bus rides

• Sleep mask + earplugs (for noisy/light environments)

• Any small comfort aid (wrap, cushion, or heating pad if space allows)

🥤 Food & Hydration

• Reusable water bottle (stainless steel if possible)

• Healthy snacks: nuts, dried fruit, protein bars, crackers

• Electrolyte packets or rehydration sachets (helpful during flare-ups or fatigue)

📚 Entertainment & Mental Ease

• E-reader or small paperback book

• Downloaded music, podcasts, or audiobooks for downtime

• Journal or notebook (optional but grounding)

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Tip: Keep medications, documents, and comfort items in your carry-on so they’re always accessible.

Tip: Pack more meds and supplies than you think you’ll need—you can’t always get refills easily abroad.

Tip: Build in extra rest time in your travel schedule to avoid flare-ups.

Final Thoughts

Traveling with chronic illness isn’t always easy, but being prepared makes a huge difference. When I have the right essentials—my medications, comfort tools, supportive shoes, and those little extras that keep me safe and rested—I can focus less on my symptoms and more on enjoying the journey.