317: Emotions While Traveling- Managing Unrealistic Expectations and Challenging Feelings

Ever been surprised by unexpected emotions like disappointment or shame while traveling? Let’s talk about the emotional landmines of travel: unrealistic expectations, body image triggers, and the guilt of “not enjoying every second.” How can we prepare our heart and mind before the trip? How can we process hard moments when they happen while on vacation? All this and more in today’s episode!

WHAT YOU’LL LEARN:

[00:00] Could Vacation Stress Be Tied to Unrealistic Expectations?
[03:00] How Photo Shame and Body Image Issues Steal Joy on Trips
[06:00] Why You Might Feel Disappointed—Even in Beautiful Places
[10:00] What Expectation Traps Are Secretly Shaping Your Travel Experience?
[13:00] How Family Dynamics and Lack of Sleep Amplify Emotional Pressure
[15:00] 3 Questions to Help You Emotionally Prepare for Your Next Trip
[17:00] How to Use the A.D.D. Method When Travel Doesn’t Go as Planned
[21:00] What Spiritual Truths Can Ground You When Emotions Spiral?

[00:00] Could Vacation Stress Be Tied to Unrealistic Expectations?

Travel doesn’t always feel like a break. Sometimes you show up with expectations for rest, connection, or ease, and then feel frustrated when those emotions don’t show up. That gap between how you hoped to feel and how you’re actually feeling creates an emotional undercurrent that’s easy to misinterpret as failure, guilt, or discontent.

Even in a dreamy place like Italy, surrounded by beauty and good food, something can still feel off. The scenery doesn’t always match the internal experience. And instead of soaking it in, you’re left wondering, “Why am I not enjoying this?” Recognizing that your emotions didn’t pack themselves away with your luggage is the first step to finding clarity and grace.

[03:00] How Photo Shame and Body Image Issues Steal Joy on Trips

A moment that was meant to capture joy quickly becomes a trigger for shame. Everything feels fine until you see a photo of yourself. That’s when the spiral begins: “Do I really look like that? Why did I wear this? I should have stood differently.”

This happened on a recent trip where a picture taken in good lighting, in a pretty place, still led to internal criticism and regret. That one moment snowballed into a day of feeling withdrawn. The truth? The photo didn’t actually change anything, but the thoughts around it did. And those thoughts can rob you of the moment if you’re not aware of them.

[06:00] Why You Might Feel Disappointed—Even in Beautiful Places

The moment you’ve been planning and looking forward to for months is finally here, but instead of feeling fulfilled, you feel flat. You wonder why you’re not more excited, more connected, more present.

Disappointment sneaks in when your outer world looks great, but your inner world still feels weary or misaligned. You start to question why you're not experiencing the joy everyone else seems to be having. That contrast creates a quiet sadness and leads to guilt over not being “grateful enough.”

[10:00] What Expectation Traps Are Secretly Shaping Your Travel Experience?

The thought that this trip will be the thing that fixes everything—that it will reset your marriage, improve family connection, or restore emotional peace—sets you up for disappointment before you even leave home.

The belief that “This will make it all better” creates silent pressure that no destination can live up to. When real life shows up on vacation, tired kids, miscommunication, traffic, or just emotional numbness, it feels like something is wrong. But what’s really happening is that expectations were quietly doing the driving.

[13:00] How Family Dynamics and Lack of Sleep Amplify Emotional Pressure

Sleep-deprivation, tight schedules, and relational triggers are a perfect storm for emotional overwhelm. Add in unfamiliar routines and packed itineraries, and your nervous system is running on fumes. It’s normal to feel more sensitive. The key is to normalize that sensitivity instead of judging yourself for it.

[15:00] 3 Questions to Help You Emotionally Prepare for Your Next Trip

Before your next trip, ask yourself:

What expectations am I holding about this experience?

What do I need emotionally to feel grounded?

What boundaries or rhythms will help me stay regulated?

These questions anchor you in self-awareness and set the tone for a more peaceful experience.

[17:00] How to Use the A.D.D. Method When Travel Doesn’t Go as Planned

Travel rarely goes exactly as planned. The A.D.D. Method, Acknowledge, Discern, Decide, offers a roadmap for what to do when emotions rise.

Acknowledge what you’re feeling without judgment: “I feel overwhelmed. I feel embarrassed. I feel resentful.”

Discern what’s true and what’s assumption: “I feel like I’m the problem—but maybe I’m just tired and out of rhythm.”

Decide how to respond: “I’m going to step away for five minutes and reset.” Or “I’m going to communicate calmly instead of stuffing it down.”

This isn’t about fixing your emotions. It’s about making space to honor them—and still choose your next step with wisdom and love.

[21:00] What Spiritual Truths Can Ground You When Emotions Spiral?

God isn’t just present at home or in church, He’s with you in the chaos of delayed flights and family meltdowns. Travel can be an invitation to trust, to let go, and to remember that joy isn’t found in perfect moments but in presence. When emotions rise, remind yourself: I can bring this to God. He sees me. He cares. And He can guide me through it.

RESOURCES:

Want help applying what you’re learning here each week? Come join us in the Emotional Confidence Club—a hands-on learning community of Christian women discovering how to handle everyday emotions with calm, clarity and confidence. Apply now at: https://aliciamichelle.com/club