How to Survive Vacation: Travel Tips for Neurodivergent Adults
A young man looks at his options before making travel decisions.
Traveling can be an amazing experience, allowing us to explore exciting new locations and take time for relaxation. But for neurodivergent people, travel can sometimes be anything but relaxing. From navigating busy airports to unexpected delays or disruptions, traveling can be an anxiety-inducing and uncomfortable experience. How can neurodivergent people enjoy the pleasures of travel while managing these challenges? Check out these tips as you plan your next summer trip.
Choose the Right Trip for You
What kind of vacation would you actually enjoy? Do you really like going to the beach, or know that the feeling of sand on your skin can bring you to a meltdown? Do you love the rush of adrenaline while zooming by on a zipline, or feel most at peace with a book and a lovely view? This may seem obvious, but it is important to consider instead of deciding on a destination just because other travelers recommend it. Before you book your trip, mindfully consider the climates, locations, noise levels, activities, and cuisines that are most pleasurable to you. It’s your vacation–plan one that feels authentically fun for you.
Plan Ahead for Transportation
Navigating airports and a new location can be some of the most stressful parts of traveling. Plan ahead to minimize overwhelm by…
Visiting the airports’ websites: Here you can gather a map of the building, where you can identify if you’ll need to take a shuttle or bus between gates, locate restaurants with safe foods, and more. This can help take away some of the stress you might encounter while navigating these highly stimulating environments. You might even discover that your airport has a designated quiet spot where you can take some time to recover after leaving the security line.
Strategizing your flight: Do you feel better on a direct flight, or breaking it up with a stop in-between to rest? Need to stretch your legs on the plane, or want to gaze out the window? Consider the comforts you’ll need on your flight to get you to your destination.
Planning for public transportation: Consider visiting the public transportation website for your destination to see how the ticketing system works, and plot out how to get to your hotel from the airport.
Wearing the right clothes: Avoid overwhelm at the security line by wearing shoes that can be quickly slipped on or off. Avoid belts or jewelry that you’ll have to take off, and wear fitted clothing to stand the best chance of avoiding a TSA pat-down.
Knowing your rights: Check out TSA Cares, a program that offers support to people with disabilities in U.S. airports. Passengers can fill out a form ahead of time to give advance notice of medications or equipment they need to carry or special accommodations they request. Passengers can also request to add the “Disabled Passenger with Intellectual or Developmental Disability Needing Assistance” (DPNA) code to their plane tickets, which alerts airline staff that they need assistance for a disability that may not be easily visible. Lastly, many major airlines like United and Southwest offer accommodations, like priority or delayed boarding, wearing ear defenders or headphones in the security line, and guaranteed seating with a companion. Check out their websites to learn more.
Pack Well
Navigating an airport while digging through your bag for your boarding pass or passport can make anyone feel flustered. Make sure to keep your boarding pass, passport, ID, medications, and any other items you need to access quickly in a part of your bag that’s easily accessible. Knowing you’ll be navigating unfamiliar environments, make sure to pack some familiar essentials like safe foods and comfort items, as well as comfortable clothing and shoes. Bring items that accommodate your sensory needs or support stimming, like noise-canceling headphones, sunglasses, and fidget toys or jewelry. And consider bringing a list of phone numbers you may need in a pinch, like for your hotel, taxi services, and local emergency services.
Mindfully Choose Your Home Away From Home
Book your accommodations in a location that feels most comfortable for you–if you know that nighttime noise aggravates you, consider booking a hotel away from the city center. Print a map of the area ahead of time and consider noting which restaurants offer your safe foods, and any parks or natural areas that can offer moments of rest and quiet. Many hotel chains also offer accommodations that you can request on their websites, such as asking cleaners to refrain from using strong-smelling chemicals and making specific food requests.
Take Breaks and Manage Your Time Well
It can be tempting to want to see everything in a new location to squeeze out the most enjoyment from a trip. But overscheduling yourself can quickly lead to overwhelm in an already unfamiliar environment. Consider booking one outing each day, or a few across the week, with plenty of time for rest. Then, write out your itinerary to have handy throughout your trip.
Inform Your Travel Buddy
Traveling with another person? If you’re new to traveling together, talk with them ahead of time about any concerns or challenges you may experience. Discuss how you respond when overwhelmed and how they can help, whether that’s choosing a restaurant if you become stuck on making a decision or guiding you back to your hotel if you’re in desperate need of a recharge. Also consider if you’ll need some alone time, making sure that there will be times during the trip where you can unwind by yourself.
Lastly, try to be gentle with yourself as you plan for and navigate your trip. Travel is stressful for almost everyone, but especially so for neurodivergents who can face overstimulation and overwhelm at many steps along the way. Instead of forcing yourself to bear with discomfort, consider ways you can be supported. You may need different accommodations than others, and that’s okay. Focus on enjoying the richness that travel has to offer, crafting a vacation that offers you fun on your own terms.
