The holidays can be a time of joy, but also a time of anxiety. One of the biggest stresses of the end of year holiday season is travel. Travel can be a stressful time for anyone, and for many neurodivergent kids, it can be overwhelming to the point of meltdown and withdrawal. Here are some travel tips that can hopefully help for a less stressful travel experience.

Plan ahead

One of the most stressful parts of holiday time for neurodivergent kids is that it often comes with a break in routines and schedules. It can feel very unpredictable, making it difficult for many to self regulate leading to a quicker and bigger sensory overload. A way to relieve some of those anxieties is by planning out a travel schedule that includes buffer times and breaks.

Preview and communicate about travel plans

After creating a plan and schedule, share the travel plans with your child, so they know what to expect. A visual schedule can be extra helpful for pre-loading what to anticipate on the journey. 

Whether you’re traveling by car, plane, train, or other, there are plenty of “social stories” that use pictures and simple words and sentences that explain what to expect when traveling. Autism Littler Learners has a large free library of social stories, and there are also other similar websites that have various stories for free or for purchase. You can even find some “social story” videos on Youtube.

Bring familiar comfort items

Pack items or toys that are familiar and bring a sense of comfort to your child. This can include items such as stuffed animals, or also familiar fidget tools that your child knows how to use when feeling overwhelmed or fidgety. 

Bring familiar snacks

Unfamiliar foods can be a big trigger for those with sensory sensitivities, especially when under travel stress. Foods can trigger sensory overwhelm not just through taste but also texture or smell. Being in a new or stressful situation may amplify this and lead to quicker meltdown, especially when hungry. Be sure to pack snacks and foods that you know your child enjoys and can rely on.

Make a “sensory travel kit”

Having a sensory tool kit with items your child is familiar and comfortable with can help with sensory overload in unfamiliar situations. Sensory tools like headphones or sunglasses can help with blocking out unwanted sensory stimuli, while having toys like fidget spinners or pop-its can help with busy hands and regulating their nervous system to avoid mid-travel overload.

For more tips on making a sensory travel kit, check out understood.org’s article on “Making a sensory travel kit.”

Weighted toys or clothing

Using weighted items like blankets or stuffed animals can help children feel calm and regulated during travel, especially when having to sit for a long time. There are also weighted clothing options like vests or jackets, that children can wear during travel to help calm their nervous system. A popular sensory toy for long car or plane rides are weighted stuffed animals; these toys are not only soft and petable, but weighted so they can also act as a weighted blanket to help calm children when having to sit for long periods at a time.

Allow for breaks

Sensory overwhelm can happen much faster in crowded and unfamiliar locations, which travel is often full of. When making travel plans, try to include time put aside especially for breaks as well as include buffer time in case an impromptu break is needed. 

Many airports, like PDX and SEA-TAC, now include sensory rooms or spaces designed to take sensory breaks from the rest of the airport. Some airports even have sensory maps posted on their websites that show where travelers can find sensory rooms and take breaks.

Hidden Disabilities Sunflower lanyard

The Hidden Disabilities Sunflower is a simple tool for someone to share that they have a disability or condition that may not be visible, and that they may need understanding or a helping hand. Many airports, including PDX and SEA-TAC airports, now have these lanyards available at information counters and have trained staff on their meaning. You can also find one and learn more about the movement at hdsunflower.com. You can also find a trip planner tool to find nearby places that have and know about the Hidden Disability Sunflower movement on the website listed above.

With all these tips in mind, it’s important to remember that every child is different. Before and after the trip it’s good to keep the conversation going with your child about what brings anxiety or causes overwhelm during travel. It can be helpful for you and you child to set individualized goals for your child before a big trip. For more information on goal setting, check out our Family Resources page.

With a little plan and preparation, holiday travel can become a little less stressful and hold a little more joy for everyone.