By Sarah Curless
Navigating day-to-day life as a neurodivergent person is not always easy.
But navigating a wider world that doesn’t always have your needs in mind can be an even bigger challenge.
When the only comfort and routine that you have is stripped away, it’s no wonder that travelling can feel overwhelming.
Unfortunately, this was knowledge that an undiagnosed eight-year-old me did not have.
My family would be rather irritated when I’d want to stay at the hotel everyday and play with my rubber ducks. Or when I’d break down at every single loud noise.
Everyone thought I was ‘just an annoying child,’ including myself.
I wondered why something that children my age seemed to navigate effortlessly was so impossible for me.
Looking back, I wish I could hug that little me and let her know that there was nothing wrong with her. That she was just a bit different, but that was okay.
If you relate to these feelings, I want you to know that there is nothing wrong with you.
Let this be your reminder that you are more than capable of travelling, it may just look a little different than it does for others.
That is what I am here to help with today, I am going to give you my top tips for travelling as an autistic person.
Pinpoint what your needs are
If there’s one thing society loves, it’s putting people into boxes.
The media often depicts a very ‘one size fits all’ vision of what an autistic person looks like.
But not everyone has this same experience.
It is such a wide spectrum, and just because you don’t experience certain aspects doesn’t make you any less valid.
For example, you may be completely fine with sound, but really struggle with certain textures. Autism is not a checklist you have to complete.
If you’ve ever received support at school or university, they will likely walk you through the different areas and see in which ways you need accommodations.
Why not do this for yourself?
In order to honour your own needs, it’s first important to understand them.
Even if you feel like you already know, it can be helpful to go through all the different areas and really check in with yourself. You may discover something new, or it may just serve as a useful reminder.
Create your own system
Once you are crystal clear on your needs, you can build a system.
You’ll never be one hundred percent prepared, but try and look at how these struggles may show up in the world and what situations you might be in.
Many of these are unavoidable, so having an idea of what you’ll do and how you’ll manage ahead of time can alleviate some stress.
A simple example of this is that you’re going to a very busy, hectic, area but know that you’re sensitive to loud noises. In this instance, you could make sure that you have noise cancelling headphones on hand.
Or, whenever you’re doing an intense, full-on activity, you counteract it with something chill afterwards.
You can really get creative and come up with ideas of things that will soothe you.
It can really help to write these down, and mind map as many situations as you can think of. If you have this on hand or on your phone, you always have something to turn to and remind yourself.
It’s impossible to predict everything, but the more prepared you are the easier travel becomes.
Have your safe rituals
For many autistic people, routine and stability are hugely important.
When you venture off to a new destination, these are typically the first things to go out the window.
But what if you could bring stability wherever you are?
Think about your day-to-day routines; perhaps you go for a morning walk or have your favourite cup of tea.
What is stopping you from bringing these abroad?
Yes, it may not be exactly the same. For example, you may not find it wise to pack your favourite mug and bring packets of tea. And you certainly can’t duplicate your walking routine.
But when everything feels new and overwhelming, having some sense of being connected to your routine can be so helpful.
So whether that means finding a way to have a short walk in a morning or putting on your favourite tv show in the hotel room, you can find ways to bring this comfort with you.
It’s okay to do things differently
All you have to do is open the internet to find reams and reams of travel content. From advice, creators, or people going on wild adventures.
These videos can be inspiring and empowering, but many make travel seem like a ‘one size fits all.’
Even for neurotypical people, a lot of this content is unrealistic.
Whilst these creators can give great advice and inspiration, it’s important to take it with a grain of salt. This is not always made with neurodivergent people in mind.
It’s okay if your trip doesn’t look exactly how others look.
For example, exploring new food cultures is incredible, but if you need to just have a pizza then that is completely okay.
If certain destinations make you feel overly anxious, it’s okay to give them a pass. Or if sometimes all your brain needs is a morning in the hotel room, then that is what you need to do.
There is no set way to travel, no guidebook, so do what is right for you.
Even if that looks a little ‘different,’ it doesn’t make your experience any less.
Communicate
If you may need to do things a little differently, or struggle with certain things, that is completely okay.
But others cannot accommodate to this if they aren’t aware.
So, if you feel comfortable, it’s so important to voice this to other people.
You can give as little or as much detail as you want, the main thing is making sure they are aware.
Because if they aren’t, it can be easy for them to push you to do things you aren’t comfortable with.
But if you’re both on the same page, it makes the experience comfortable for everyone involved and ensures that your needs can be met.
Find moments to collect yourself
Travelling can be very fast-paced, and especially when you are autistic, sometimes all you need is a moment to yourself to ground.
Luckily, you can create these moments for yourself.
That could be spending extra time in a hotel in the morning or at night, or having breaks throughout the day in cafes.
The in-between moments can also be great for this, such as train rides or waiting in queues. Moments that are often seen as ‘inconvenient’ can be a great time to pause and collect yourself.
Just as it’s important to factor in fun cultural experiences, it’s just as important to factor in time to care for your mind.
Simplify things
A lot of the time travel can be overwhelming because there is just so much that goes into it.
Sadly, this is often unavoidable, but it can be minimised.
Whenever you’re planning a trip, think to yourself, “What are ways that I can make this one percent simpler?”
The less you have on your plate, the easier it is to deal with.
This could be something as small as packing less, having light baggy clothes, taking away from your itinerary.
Life doesn’t always need to be so complicated, you can choose to find ways to remove the unnecessary stress.
If you have the privilege to, this could also mean spending that little extra bit of money. For example, booking a hotel instead of a hostel.
The small steps really add up, so just find any way that you can simplify things for yourself.
Above all, remember to be kind to yourself and have grace with yourself.
The world isn’t always built for autistic people, but you are still travelling nonetheless, and that takes a great deal of courage.
Even if your experience is different, it is not any less valid.
Hopefully this article has helped you to build a trip that works for you.
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