Prepare for changes

Many autistic people find regular routines and familiar environments help them to manage their anxiety and keep calm. 

Holidays can be exciting because they are different to our everyday lives. But because so many things are different on holiday and they happen all at once, this can cause a lot of stress for some autistic people. 

To make things more predictable, it’s a good idea to understand what the changes will be and prepare for them in advance. 

You can: 

• Create a schedule. Plan what is going to happen on each day of the holiday, so you or your autistic family member know what to expect. You could use a calendar or create your own schedule document. Some people will benefit from a visual schedule with pictures. 
• Avoid over-scheduling. Try to leave room in your schedule for time out. You or your family member may need time away from sensory inputs or to do relaxing activities to help you keep calm and happy. 
• Preview the environment. Look at pictures, videos or maps of the places you are going. This could include bus and train stations, airports, hotels, campsites, restaurants and other places you plan to visit. Travel providers often have helpful guides. For example, National Rail has station guides that include station maps; and Gatwick airport has a video explaining how to use the ‘eGates’ to get through passport control. 
• Create a countdown. Some autistic people may need extra help to understand when things are going to happen. You can use a countdown to help them mentally prepare for the holiday. 

Ask services for help

In the UK, service providers such as train companies, airports and hotels have a legal duty to make reasonable adjustments for disabled people using their service. 

You don’t have to prove that you or your family member are disabled. You just need to tell them the changes they can make to make things easier for you. 

For example, you can ask for: 

• Priority or assisted boarding and extra time at train stations or airports 
• Use of a quiet waiting area, away from crowds 
• Clear, written or visual directions instead of verbal (spoken) only 
• Adaptations to rooms or dining spaces, eg quieter seating, no strong fragrances 
• Permission to bring or use sensory aids, stimming tools 
• Food that meets your dietary needs. 

How to ask: 

• Contact the service before you travel. For example, most train operators offer ‘Passenger Assist’ booking. 
• Hotels can note adjustments on your reservation – email or call in advance. 
• Explain your needs briefly: “I am autistic and need [something] to travel comfortably and safely.” 

The legal rules about what services must do to help disabled people are different in different countries. It's a good idea to ask for what you need in advance, so the service can confirm how they can help you. 

Keep some things the same

If you or your family member find familiar objects, foods or routines comforting, you can take some of these things with you. 

• Bring elements of home. Having familiar items such as bedding from home, favourite toys and your usual snacks can help to reduce stress.  
• Keep some consistent routines. Maintain key routines such as bedtime routines and when you eat meals. Allow time for your usual relaxing activities. 
• Give structure to ‘unstructured’ days. Having a basic plan for the day, even on days with no big plans, can reduce anxiety around uncertainty. 

Visit our page on preference for order, predictability or routine for more information. 

Plan for sensory needs

Holidays can bring lots of new sensory experiences. This can be exciting, but it can also be overwhelming. 

Autistic people can experience the same things differently to other people. They may be much more or less sensitive to light, sound, taste, smells, touch (or textures) and movement. It’s important to believe an autistic person’s experience, even if it’s different to yours. 

You can: 

• Identify potential triggers. Think about: noise, lights and new or unusual foods and smells; the different clothes you may need to wear for certain activities or temperatures; places that might be crowded or fast-moving; sensations like a plane taking off or floating in the sea or a pool. Try to avoid or prepare for known triggers. 
• Pack a sensory kit. Sunglasses, hats, ear defenders or noise-cancelling headphones and items like weighted blankets can all help you to manage sensory input. Other items like fidget tools, comforting toys, clothes or textiles, and music playlists can help to manage anxiety. 
• Take breaks in calm spaces. Plan opportunities for breaks in calm spaces, either indoors or outdoors. 

Visit our page on sensory processing for more information. 

Manage social demands

Holidays can include socialising with family, friends or other people. Some autistic people find social interactions difficult or exhausting. It can be even harder if you or your family member are also dealing with a lot of change from new and unusual environments and disrupted routines. 

Try to prepare for social interactions and events. You can: 

• Get the details of social events in advance. Who will be there? What greetings are expected and what activities will or might happen? Try to get the details or explain them clearly to your family member. Consider using pictures to help you explain. 
• Give a choice. Have options where possible. For example, what to wear or which activity to do. This can help to reduce anxiety.  
• Practice new scenarios. Some autistic people may benefit from role-playing travel situations like airport security or hotel check-ins, so they know what to expect. 

Visit our page on autism and communication for more information. 

Make plans for keeping calm

There are lots of things you can do to prepare yourself for change and for different sensory environments. But sometimes things don’t go to plan or are more overwhelming than you expected. 

You can: 

• Have a calm plan. Identify early signs of distress and strategies that can help, for example: time in a quiet place, listening to music, or leaving a stressful environment. 
• Schedule time out. Even on exciting trips, quiet recovery time can help prevent you getting too tired or overwhelmed. 
• Use signals to communicate. Some autistic people find that they struggle to use speech when they are overwhelmed. If this is true for you or your family member, you can come up with a signal to communicate that help is needed. Make sure everyone knows the signal before you or they need to use it.