Sensory overload neurodivergent travel
Summary
Travel, especially commuting via public transport can be a major source of sensory overload for neurodivergent individuals.
Travel, especially commuting via public transport can be a major source of sensory overload for neurodivergent individuals. The noise, crowds and unpredictable nature of public transport can be overwhelming, leading to anxiety, stress and difficulty focusing.
Understanding sensory overload in travel
Sensory overload in travel can show up in various ways. The constant noise of trains, announcements and other passengers can be overwhelming. Visual overstimulation can come from crowded platforms, busy stations and the constant movement of people and objects. Physical contact with other passengers, uncomfortable seating and the vibration of trains can be unpleasant along with the motion of trains and buses.
Strategies for managing sensory overload in travel
Plan ahead, choose quiet times and travel during off-peak hours to avoid crowds and noise. You can plan, familiarise yourself with your route to minimise unexpected surprises and plan for delays. Take a snack and drink and have a backup plan in case of delays or disruptions.
Create a sensory-friendly environment
Use noise-cancelling headphones to block out unwanted sound. Consider using sensory tools like fidget toys or weighted blankets to help regulate your senses and wear your comfortable clothing that doesn’t restrict your movement.
Mindfulness and relaxation techniques
Deep breathing can calm your nerves and using meditation apps or techniques to reduce stress can help. Practise grounding techniques to help you stay present during travel.
Communicate your needs
Let people around you know if you need extra space and use visual cues like wearing headphones or a visible sign to indicate that you don’t want to be disturbed.
Cycling and sensory overload
If you’re like me and live somewhere that encourages you to get on your bike to travel, you can choose quiet routes and avoid busy roads and traffic-heavy areas. I’d also encourage you to plan your route and consider factors like noise levels, traffic and air quality and ensure you have the right equipment like your sunglasses to reduce sensory input.
By understanding the factors that trigger sensory overload and using effective strategies you can navigate travel more comfortably and reduce stress. Remember, it’s important to listen to your body and take breaks when needed.