Managing Sensory Overload When Travelling: A Practical Guide

Summary

Travel, especially commuting via public transport can be a major source of sensory overload for neurodivergent individuals.

The train doors open, and it hits all at once: announcements over the tannoy, someone’s phone speaker, a dozen conversations, the smell of fast food, a stranger’s elbow in your side. For many neurodivergent people, an ordinary commute is not background noise; it is a genuine strain on the senses, and it starts before the working day has even begun.

TL;DR: Travel, especially commuting, can be a major source of sensory overload for neurodivergent people, and it can leave you exhausted before the day starts. This guide covers what sensory overload in travel actually looks like, practical ways to plan around it, and how to build a sensory-friendly routine that works whichever way you travel.

What sensory overload in travel actually looks like

Sensory overload in travel can show up in several ways at once:

• Auditory: the constant noise of trains, announcements, and other passengers
• Visual: crowded platforms, busy stations, and the constant movement of people and objects
• Physical: contact with other passengers, uncomfortable seating, and the vibration and motion of trains and buses

If this sounds familiar, you are not alone in finding it hard, and it is worth reading Auditory overload: lost in the noise as a neurodivergent thinker for a closer look at why noise in particular can be so draining.

Planning ahead

• Choose quiet times, travelling during off-peak hours to avoid crowds and noise
• Familiarise yourself with your route in advance to minimise unexpected surprises
• Plan for delays, and have a backup route or plan in case of disruption
• Take a snack and a drink, so a delay does not become its own added stress

Creating a sensory-friendly environment

• Noise-cancelling headphones to block out unwanted sound
• Sensory tools like fidget toys or a weighted item can help regulate your senses
• Comfortable clothing that does not restrict movement or add its own irritation

Mindfulness and grounding techniques

• Deep breathing to calm your nervous system before and during travel
• A meditation app or a familiar technique you already use to reduce stress
• Grounding techniques to help you stay present rather than spiralling into anticipation of the journey

Communicating your needs

Let the people around you know if you need extra space. Visual cues, wearing headphones, or a visible sign, can signal that you do not want to be disturbed without needing to explain yourself to every stranger on the platform.

If you travel by bike

If you are like me and live somewhere that encourages you to get on your bike, choose quiet routes and avoid busy, traffic-heavy roads where you can. Plan your route with noise levels, traffic, and air quality in mind, and make sure you have the right equipment, sunglasses included, to reduce sensory input rather than add to it.

Understanding what triggers your sensory overload, and building a small set of strategies around it, makes travel something you can navigate rather than just endure. Listen to your body, and take breaks when you need them.

Where to start

If travel-related overload is affecting your workday, coaching is a good way to build a personal set of strategies with support. Where it is affecting your ability to work once you arrive, a workplace needs assessment can help identify adjustments your employer can put in place. For organisations wanting to raise this kind of awareness across a team, our talks and workshops open up the conversation. And if you are a leader or manager carrying responsibility for others navigating this, supervision offers a thinking space of its own, get in touch to find out more.

Related reading

Auditory overload: lost in the noise as a neurodivergent thinker

A closer look at why noise in particular can be so draining, and what actually helps.

Busy Brain and Neurodiversity: Quieting the Mental Noise

For when the overload is not just what is around you, but what is happening in your own head at the same time.

ADHD work environment: What managers need to know

If a difficult commute is affecting someone’s workday, this is a useful one to pass along to their manager.

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