Navigating Summer Travel with Sensory Needs: A Neurodivergent-Friendly Guide
Discover practical, therapist-informed strategies for neurodivergent adults to manage sensory challenges while traveling during the summer. Plan with confidence and comfort.
Summer travel can be exciting—but for neurodivergent adults, it can also be a sensory minefield. From crowded airports and unpredictable schedules to unfamiliar textures, sounds, and smells, travel often disrupts the routines and environments that help us feel safe and regulated.
At our neurodivergent counselling clinic, we believe that travel should be accessible, enjoyable, and affirming. Here’s how to plan and navigate summer trips in a way that honors your sensory needs and supports your mental health.
Before You Go: Plan with Your Senses in Mind
1. Choose Destinations Thoughtfully
Not every location is sensory-friendly—and that’s okay. Pick places that align with your energy levels and sensory preferences. A quiet lakeside cabin? Perfect. A bustling theme park with flashing lights and loud music? Maybe not this time.
Pro tip: Look for reviews that mention sensory details like “quiet at night,” “low lighting,” or “strong scents” .
2. Prep Your Accommodations
Call ahead or check online to ask:
Are there blackout curtains?
Can I request a room away from elevators or street noise?
Are fragrance diffusers used in the room?
Apps like AccessNow can help you find more accessible and sensory-considerate stays.
3. Build a Sensory Travel Kit
Pack items that help you feel grounded and calm:
Noise-canceling headphones or earplugs
Fidget tools or stim items
Eye mask or sunglasses
Weighted lap pad or travel blanket
Familiar snacks and cozy clothing
Reminder: These aren’t “extras”—they’re essential tools for regulation and comfort.
On the Road: Travel at Your Own Pace
4. Give Yourself Buffer Time
Avoid over-scheduling. Build in downtime between activities to decompress and reset. Transitions can be taxing—give yourself space to recover.
5. Use Sensory Anchors
Bring familiar items that help you feel safe in unfamiliar environments. This could be a favorite hoodie, a playlist, or a scent that soothes you.
6. Communicate Your Needs
If you’re traveling with others, let them know what helps you feel comfortable. You might say:
“I’ll need some quiet time after the flight to recharge.”
“Bright lights are hard for me—can we sit somewhere dimmer?”
Self-advocacy is not a burden—it’s a strength.
Mental Health on the Move
Travel can stir up anxiety, sensory overload, and executive dysfunction. That’s normal. Here’s how to support your mental health:
Use grounding techniques like deep breathing or cold water on your wrists
Journal or voice-note your thoughts to process emotions
Lower expectations—rest is productive
You don’t have to “do it all” to have a meaningful trip.
Final Thoughts
Travel doesn’t have to mean pushing through discomfort. With the right tools, planning, and support, it can be a joyful, empowering experience. Whether you’re heading out for a weekend getaway or a longer adventure, you deserve to feel safe, seen, and supported every step of the way.
If you’d like personalized support for planning a sensory-friendly trip—or processing travel-related stress—our neurodivergent-informed therapists are here to help.
📞 Contact us today to book a session or learn more about our summer support services.