5 Sensory Packing Tips when Traveling

Traveling can be an incredibly enriching experience, allowing us to explore new cultures, cuisines, and landscapes. For neurodivergent individuals, however, the thought of navigating unfamiliar and bright airports, loud streets, and crowded attractions can be daunting. Here are some of my favorite tips for feeling less flighty on flights (and everywhere else).

#1: Headphones or earplugs (or both). Even if you're not sure you'll need them, bring them both. You don't have to spend a bunch of money on special earplugs either (unless you're just a super big fan of Loop)- you can order a cheap JAR of foam earplugs that work super well for blocking out noises. I like to have my headphones on top of that, not just for additional noise reduction, but so I can play green or white noise to drown out everything and help me feel regulated. This way, I have complete control over my auditory experience.

#2: A foot hammock. Because it wouldn't be neurodivergent friendly if you can't pick your feet up off the floor somehow. This foot hammock attaches to your tray table and let's you elevate your feet and get as close to being a pretzel as economy seating will allow. As someone who can't get comfortable unless I'm in the fetal position, this is CRUCIAL for me to be seated for any length of time and also avoid a complete meltdown.

#3: Compression socks. I'm not going to link a pair here, but any compression socks will do. Yes, they're great for POTSies, but they can help EVERYONE on longer flights so your feet don't feel like sandbags when you stand up after 6 hours.

#4: Snacks. Once, my partner told me he read an article about how our bodies aren't biologically designed to panic when we're eating because the act of eating signals to our body that we are safe. And then it CLICKED- that's why I ALWAYS go for a snack when I feel discombobulated. Snacking is a great way to alleviate anxiety and stress associated with traveling and overwhelming sensory input. Another good idea might be to pack super sour or super spicy options. These can be used if you're feeling particularly panicky and need to ground yourself. Having things with protein can also be helpful because protein helps your brain make dopamine.

#5: Sunglasses. "But I'm going to be indoors." I don't care. "But I already wear regular glasses that I need to see." Me too. There are tons of options for sunglasses that fit over your regular glasses, like these. Yeah, you'll look a little weird and bug-eyed, but at least your nervous system won't be trying to climb out your mouth because of all the lights in the airport (or people who want to keep their windows open on the flights while the sun is directly on the horizon).