Transcript: Travel

Introduction

Hi everyone. Thank you so much for coming today.

We are here to talk about travel. For many neurodivergent people, the journey can often cost a huge amount of executive function and sensory energy before we even arrive. It’s not just about booking a ticket, it’s about navigating a sensory and logistical obstacle course that can feel chaotic or overwhelming to our brains.

We know standard travel advice doesn’t always work for us. Today is about sharing the tools and strategies that actually help neurodivergent brains navigate the chaos of travel.

Why travel is hard

To start, I want to take a moment to acknowledge why this is difficult. When we talk about travel, whether it’s planes, trains, or automobiles, we are essentially talking about a “perfect storm” for neurodivergent brains.

Usually, the difficulties fall into three main buckets:

First, there is the sensory environment. Transportation hubs are designed for efficiency, not comfort. You have the announcement tannoys, the smell of stale train air, fluctuating temperatures, and the physical proximity of strangers. It’s sensory chaos.

Second, there is executive function. Travel requires high-level planning. You have to manage tickets, pack luggage, navigate timelines, and remember where your phone is every five minutes.

Third, and perhaps the hardest, is the uncertainty. Delays, platform changes, and traffic jams break our routines. For many of us, that lack of control can trigger anxiety or shutdowns.

I think it’s important we say this out loud: if you find travel draining, it’s not because you are “bad” at it. It’s because the systems weren’t built with neurodivergent people in mind.

However, there are ways we can advocate for ourselves and create a sensory bubble to get through it. I want to share a few strategies for different modes of transport, and then I’d love to hear yours.

Before you travel

There are a few things you can do before you travel, to help reduce the stress.

If you are anxious about the unknown, use technology. Use Google Street View to look at the train station entrance before you leave the house. Knowing nearby landmarks can help to give you reassurance that you’re in the right place.

If packing is a nightmare, get on a call with a friend while you do it, and practise some body doubling. You don’t even need to talk, just having someone there can help you stay on task.

Most airports and major rail networks now offer assistance programmes. In the UK and many other places, the Hidden Disabilities Sunflower Lanyard is recognised. Wearing this signals to staff that you may need more time, or that you might not respond immediately to instructions. Don’t be afraid to use these services, they are there for a reason.

While you’re travelling

While you’re travelling, there are a few things you can do.

Noise-cancelling headphones are obviously a staple, but think about other senses too. If you are sensitive to smells (like on a bus or train), bring a scarf with a scent you love to bury your nose in. If you’re sensitive to light, bring some sunglasses or yellow glasses.

Dress for your sensory needs, not for fashion. Soft waistbands, layers for temperature regulation.

Have one specific pocket in your bag that is only for immediate essentials like your phone, wallet, and ticket. If you put them in there every single time, you stop the panic-patting of your pockets.

Over to you

I’ve done a lot of talking, but the best advice usually comes from all of you.

I’d love to open the floor. You can unmute, raise your hand, or type in the chat.

We then opened things up for discussion. That part isn’t in my script.

Closing

As we wrap up, I hope you leave here feeling a little more prepared, but mostly, I hope you feel less alone in the experience.

Travel requires a lot of energy from us. It is okay to need some recovery time when you reach your destination or when you get home. Be gentle with yourselves.

The next Neurodiversity monthly call will be a collaboration with the wonderful George, the Affinity Lead for the Wellbeing: Mental group, on the topic of Anxiety. We’re currently looking at the end of January for that call, but the date is still to be confirmed, so keep an eye on your calendars for an invite.

Thank you all so much for joining today. I hope you have wonderful Thursdays, and wonderful holiday times, however you celebrate! See you in January!