6 Methods to Defend Your Psychological Well being as a Neurodivergent Traveler

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Growing up, I hated touring, although I couldn’t pinpoint why. All I knew was that the unfamiliarity of every little thing from resort mattress sheets to cultural customs felt wholly dysregulating.

When I used to be recognized with ADHD and autism on the ages of 19 and 22, respectively, every little thing clicked into place, and I used to be catapulted right into a journey of self-discovery and acceptance. I spotted the issue wasn’t journey—it was unmet wants.

Rebecca Ker, a UK-based psychologist who makes a speciality of treating emotional points and autism spectrum issues, says, “Being neurodivergent in a neurotypical world can be exhausting, especially while traveling.” But, with a cautious plan that honors your wants, she says journey may be an extremely enriching expertise for neurodivergent people.

So, in November 2024, I booked a six-day solo journey from New York City to Western Europe. I’d spend 4 days in Amsterdam, staying in a shared hostel room, and two days in Paris, choosing a non-public hostel room. I used to be excited for the journey, however I knew I’d have to scrap the concept of what journey ought to appear like.

As a neurodivergent particular person, my wants, notably sensory and social, might look totally different than a neurotypical particular person’s, so it was vital for me to make a extremely personalised plan.

Here’s what I did to accommodate my wants on my journey—and what I’ll do in a different way subsequent time.

1. Noise-Cancelling Headphones Are a Must

When I used to be packing up my bag, I made positive to incorporate noise-cancelling headphones and earplugs to handle my sensory sensitivities. When I’m in environments with loud or conflicting noises, like practice stations, museums, and airports, my fight-or-flight response revs up, and I grow to be anxious, agitated, and even battle to assume clearly.

I sometimes use the Loop Switch 2s to dim the noise, however I opted for disposable earplugs on this journey so I wouldn’t threat shedding my very own. My headphones are notably helpful throughout bedtime as a result of I’m delicate to feels like buzzing equipment or respiratory when attempting to go to sleep.

2. Attaching Items to My Body Helped Quell Fears of Losing Them

I didn’t verify a bag and stored most of my belongings in a big backpack, however I saved all of my valuables, similar to my ID, passport, and pockets, in a fanny pack round my waist.

As somebody who typically ruminates on the what-ifs, courtesy of autism’s variations in cognitive processing, and an in depth historical past of losing things, courtesy of ADHD’s variations in working reminiscence and government functioning, it was good to have a level of safety.

Having my necessities bodily hooked up to my physique was a useful, tactile solution to guarantee myself I had every little thing I wanted. Whenever I discovered myself worrying I used to be lacking one thing, I’d simply contact my fanny pack and know every little thing was in place. I had solely deliberate to make use of the fanny pack throughout journey, however I ended up carrying it day by day.

3. I Abandoned the Belief That I Needed to “See It All”

I knew that attempting to cram in as a lot sightseeing as potential could be a quick observe to burnout, so I opted for versatile planning based mostly on my moment-to-moment vitality ranges. I drafted a unfastened plan for every day, with one or two actions to border my time round.

On my first full day in Paris, I deliberate a morning journey to the Carnavalet Museum, town’s oldest museum, and a night stroll by way of the retailers within the Arts et Métiers neighborhood. While I initially fearful my empty afternoon was a “waste” of town,  having much less on my plate meant much less worrying about managing particulars like attending to the suitable place on the proper time and getting tickets organized. All of this further time meant I used to be in a position to take a beat and decompress in my room—which brings me to my subsequent level.

4. I Blocked Out Time to Chill and Regulate My Emotions

Alone time may be an vital time for a lot of neurodivergent people, particularly autistic folks, to self-regulate, course of feelings, cut back sensory overwhelm, and recharge social battery.

I scheduled day by day time for relaxation within the afternoon, each in my hostel room and in my personal room. I closed the blinds and simply listened to my consolation music, largely songs from Broadway musicals. Taking time for myself to be alone and disengage from the chaos outdoors allowed me to be extra current within the actions I did select to do.

5. A Good Night’s Sleep Is Non-Negotiable

I prioritized high quality sleep. I do know I don’t function effectively and not using a good night time’s relaxation, so whereas the others in my hostel obtained up brilliant and early, I made positive to remain in mattress till my physique was prepared (which generally seemed as late as 11 A.M.).

I’ll have missed out on some landmarks, however giving myself further time to relaxation allowed me to actually relish and respect the fantastic thing about those I did see.

6. I Tested Out Different Housing Accommodations

I booked a four-person hostel room in Amsterdam as a result of I needed to save cash on housing, and, fairly frankly, I used to be curious to see how I’d deal with it. I strongly disliked sleepovers rising up as a result of they disrupted my sleep routine and want for alone time, however I needed to know if I’d really feel the identical in a hostel scenario.

Because I had an inkling that staying in a hostel could be a stretch for me, I splurged on a non-public room in a hostel for myself in Paris. I booked each of those lodging a couple of month earlier than my journey.

By day three in Amsterdam, I felt myself shutting down and feeling harassed by my incapability to “escape” the world round me. Knowing that I’d quickly be capable of hunker down in a non-public room in Paris stored me feeling optimistic. I’m so glad I booked the personal room, because it allowed me to decompress in a quiet, darkish house and reenergize myself for my final two days of sightseeing.

Not Everything on My Trip Went Smoothly. Here’s What I’ll Do Differently Next Time.

I’ll Never Book a Middle Seat Again

I typically really feel harassed and stressed throughout lengthy aircraft or practice rides, so subsequent time I’ll search out aisle seats, relatively than the center seats I selected to save cash, for straightforward entry to face up or use the restroom. This will even relieve the anxiousness of getting to work together with the individuals in my row to rise up, which is usually a barrier for me to handle my want for motion.

Ker provides that some neurodivergent people might like carrying a sunflower-patterned lanyard whereas touring, which individuals with invisible disabilities use as a solution to sign that they could want further assist. She additionally provides that “many large stations and airports offer support to those that need help finding their way around, a quiet area or early boarding.”

Night Travel Is Out of the Question

I selected a late-night practice journey from Amsterdam to Paris to maximise my time, but it surely disrupted my nighttime routine and sleep schedule, and I paid the value the subsequent day in fatigue and stress. My nighttime routine is sacred to me and makes me really feel protected, snug, and controlled, so I’ll prioritize conserving that in verify above all else.

Ker encourages neurodivergent people to think about what issues will assist them really feel regulated and relaxed. “Try to anchor your day with some predictable routines where you can.”

I’ll Keep My Documents More Organized

Although I had all my necessities tucked into my fanny pack, I’d prefer to preserve a extra strong digital library of my tickets and paperwork. I typically discovered myself fumbling round for tickets and worrying that one way or the other one thing was misplaced. “For a neurodivergent brain that struggles with tasks relating to executive function, carefully planning, making lists, and having backup plans in case of missed trains might be important,” says Ker.

Finding More Moments of Solitude

I might think about budgeting higher in different areas, like meals and transportation, so as to afford a solo room in a hostel or resort. I feel I might’ve loved my journey extra and had fewer crashes if I had been in a position to retreat to my very own house at will. Ker means that neurodivergent individuals allot house for alone time and satisfactory relaxation. Don’t fall into the entice of attempting to cram in an excessive amount of,” she says.

Bring Better Earplugs

Next time, I’ll deliver alongside some stronger earplugs to assist me create the phantasm of solitude when it’s not potential. I actually struggled within the hostel as a result of I felt dysregulated by the sound of individuals shifting and respiratory, so I might have benefited from bringing a higher-quality pair of plugs.

No More Winter Trips

Ker encourages neurodivergent people to actually think about the place they wish to go. “Some cultures are more neurodivergent friendly than others. Do you prefer busy cities or rural mountains? Do you have a passion or interest motivating your travel?”

For me, this implies touring throughout hotter months or to a hotter vacation spot. My wintertime journey made me understand that I dislike the feeling of carrying heavy garments, and I battle with the transition of placing layers on and taking them off. Being in a hotter surroundings could be a game-changer.

My first solo journey expertise was magical and difficult all of sudden, and I can’t await the subsequent. I’m nonetheless studying to take issues sluggish, listening to my physique, and unassigning myself from the neurotypical customary of what touring ought to appear like.

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