Top tips for neurodivergent travellers

Exploring the planet while trying not to ‘freak out’ pretty much sums up what being a neurodivergent traveller is like. Across the spectrum, from ADHD to autism, we tune into the world in different ways, but we also face common challenges. A craving for structure and the familiar, difficulties reading social cues, and sensory overload – noise, crowds, bright lights – can all trigger panic, anxiety, even rage in neurodivergent people.

So is it a good idea to travel at all – especially alone? For myself and others like me, travel can be an empowering experience, as long as you have the right tools. I find that preparation helps. With destinations researched and finalised, I begin forensically planning, leaving nothing to chance. Having created an Excel spreadsheet with the budget, locations and activities for each day, I then pre-book flights, insurance and SIM cards and buy any gear in advance.

For first-timers, however, there are shortcuts. Tour operators now offer group trips especially for solo travellers, providing structure and a detailed itinerary of what to expect. But despite best-laid plans, you need to accept there will be moments – loud nightlife, busy markets – when it all seems too much. In such cases, it’s best to retreat to your room and fight another day – and never forget to bring earplugs!

Inevitably there will be situations you can’t or don’t want to escape, such as noisy transport or group excursions. At such times, I would resort to tuning out the world with music or simply asking for help. When I couldn’t cope with a busy cycling tour, my guide arranged a lift on a motorbike for me.

The good news is that the travel industry is catching up to our needs. Organisations such as Hidden Disabilities Sunflower partner with a number of airlines (including British Airways) to train staff in aiding neurodivergent passengers. Another great example is WanderRock, an adventure tour operator that creates trips catering to groups of neurodivergent travellers.

The best thing is to start small. Whether it’s a week or a weekend, you don’t need to spend months away to have travelled. You may even find that it opens up new ways of seeing. When in a land full of strangers, sometimes you can feel less foreign than at home.

5 tips for how to see the world and keep your cool

1. Never feel the need to suffer sensory overload in silence. Whether in an overcrowded market, a busy airport or a packed museum, remove yourself from that situation or ask for help. You’ll thank yourself for respecting your limits.
2. Bring earplugs and a sleep mask so you can shut out any unwanted stimuli. I found playing music on my noise-cancelling headphones to be really effective.
3. Arrive at the airport early to minimise the stress of having to rush through check-in and to familiarise yourself with where to go when boarding. Airports can be chaotic places, so finding moments of peace (meditation rooms, sitting at empty gates, buying a day pass for a lounge) can help relieve stress.
4. Recognise your triggers. Book your preferred seats on transport in advance and try to find hotel rooms in quieter, less crowded areas.
5. Inform your tour guides or travel groups of the triggers that may set you off so they can make any relevant accommodations.

Neurodiverse travel in numbers*

• 1 in 7 people (approx) in the UK are neurodivergent
• Half of all neurodivergent travellers believe their condition limits their travel options
• 49% of those who consider themselves neurodivergent have had negative experiences while travelling due to their condition

*Stats from equality-diversity.ed.ac.uk & booking.com. All content is for informational purposes only and does not constitute medical advice, treatment or diagnosis. Consult a healthcare professional before taking action