Does the idea of summer holidays make you feel more anxious than excited, not because you don’t want to go, but because you’re already thinking about the noise, the crowds, the unpredictable changes in routine?
You’re not alone, and you’re not wrong to feel that way. For many autistic individuals and families, the lead-up to a holiday can be more overwhelming than the trip itself.
According to a report submitted to the UK Parliament, 55% of autistic people say they’ve avoided going out because they’re worried about how others will treat them1.
Layer that with sensory stressors like packed transport, loud environments, and unfamiliar places, and it’s no surprise that 81% of autistic people feel anxious or unsafe outside their home, with 87% reporting sensory discomfort or overload during travel2.
But that doesn’t mean summer holidays are off the table.
With the right preparation, and a plan tailored to your individual sensory needs, travel can become more manageable, and even more enjoyable. This blog offers clear, practical strategies for making summer travel less chaotic and more comfortable. Whether you’re travelling solo, with family, or supporting an autistic child, the goal is the same: helping you feel more in control, less anxious, and better supported every step of the way.
Planning Sensory-Friendly Summer Travel
Planning sensory-friendly travel means starting with your needs, picking the right destination, and building a routine that works for you.
Understand Your or Your Child’s Sensory Profile
Before you book anything, it helps to take a pause and think through how you or your child experience the world. What tends to feel overwhelming? What feels calming?
For some, it’s the buzz of fluorescent lights or the scratch of hotel sheets. For others, it’s sudden changes in routine, unfamiliar smells, or the pressure to ‘join in’.
Taking stock of these sensory preferences, and stress triggers, is the first step in planning a trip that feels genuinely manageable.
Consider keeping a sensory log for a week or two. Jot down what helps with self-regulation and what leads to overload. Use this to guide every stage of the trip from where you go to how long you stay out each day.
Choose the Right Destination
Some places just get it. They understand that accessibility doesn’t stop at wheelchair ramps; it includes quiet zones, clear signage, and staff trained in autism awareness.
In the UK, look for destinations that offer autism-friendly initiatives, such as:
- Alton Towers and Legoland Windsor, which provide Ride Access Passes for autistic visitors.
- National Trust properties with quiet visiting hours or downloadable sensory guides.
- Coastal towns like Whitstable or North Berwick, which offer open space and gentler environments.
If you’re travelling abroad, seek out destinations that advertise low-sensory environments, or those recognised by organisations like Autism Double-Checked.
And when in doubt, it helps to hear directly from people who’ve done it. Lived experience often paints a clearer picture than glossy travel sites. In this UK-based ASD Traveller Reddit thread, autistic travellers share honest reflections on what worked for them, from packing tips to managing public transport.
It’s an informal space, but it offers insight grounded in real experience; something that checklists alone can’t always provide.
Create a Personalised Travel Itinerary
(Including Downtime)
Structure is your ally, but flexibility is your safety net.
Build a predictable daily outline that includes time for transitions, breaks, and unstructured calm. This might mean scheduling pool time after breakfast, a rest back at the hotel after lunch, and a quieter activity in the evening.
Avoid overloading days with back-to-back outings.
Use visual timetables, countdown apps, or travel journals to map out the plan in advance. Some families print out photos of each location and stick them onto a whiteboard or notebook; a helpful tool to reduce uncertainty and spark conversation ahead of time.
Packing Essentials for Sensory-Friendly Travel
What you bring in your suitcase can make or break a sensory-friendly trip. Comfort, clarity, and calm all start in your suitcase.
Comfort Items and Sensory Tools
When packing, think beyond clothes and toiletries. Pack for comfort; sensory comfort.
Consider including:
- Noise-cancelling headphones or ear defenders
- Fidget tools or chewable jewellery
- Weighted blankets (travel-sized) or compression vests
- Favourite textures; soft scarves, hoodies, or fabric swatches
- Sunglasses or tinted lenses for light sensitivity
These aren’t just ‘nice to have’, they’re essential tools for managing sensory load.
Having familiar items to hand can ease transitions, support regulation, and prevent meltdowns.
Visual Schedules and Communication Aids
A visual schedule can make the unfamiliar feel safer. Whether it’s a printed timetable, a photo sequence, or an app, giving visual structure to the day can ease anxiety.
If you or your child use communication aids (PECS cards, AAC apps, etc.), make sure everything is charged, backed up, and easily accessible. It’s also worth printing out key phrases or symbols in the local language if you’re going abroad.
Tip: Laminate your visual tools or use dry-wipe boards so you can update them on the go.
Snacks, Headphones, and Emergency Kits
Sensory-friendly travel is about planning for the wobble, not just the win.
Here’s a simple checklist to pack into your day bag:
- Trusted snacks: Stick to familiar textures and flavours
- First-aid basics: Include plasters, pain relief, and any daily meds
- Scented lip balm or essential oils: Helpful for grounding
- A backup plan: Printed hotel details, emergency contacts, and copies of travel documents
And if possible, let your child help pack their own kit, it can boost their sense of control and make them more likely to use it when they need it.
If you’re also supporting a child with ADHD, you might find this guide on summer travel tips for families with ADHD helpful, it covers planning, packing, and coping strategies tailored to attention and energy regulation, which often overlap with autism support needs.
Navigating Transport and Airports with Autism
Getting there is often the hardest part. Here’s how to make travel smoother, calmer, and more autism-friendly from door to destination.
Autism Airport Support Services (UK-specific: Gatwick, Manchester, Heathrow)
Most major UK airports now offer dedicated autism-friendly services. Gatwick, Manchester, and Heathrow all support the Sunflower Lanyard Scheme, which signals hidden disabilities to staff. Gatwick provides visual guides and pre-bookable assistance, while Manchester Airport offers autism-friendly routes through security. Heathrow has a downloadable ‘airport journey’ visual guide and staff trained in autism awareness.
Always contact the airport’s special assistance team in advance, the earlier, the better.
Tips for Managing Noise and Crowds
- Use noise-cancelling headphones or ear defenders
- Travel early in the day or during off-peak hours
- Use quiet rooms or sensory spaces (available at select airports)
- Download airport layout maps to plan your route
- Carry a small sensory kit for queuing
Preparation and pacing are key; crowds may be unavoidable, but overwhelm doesn’t have to be.
Preparing for Security and Delays
Security checkpoints are loud, rushed, and unpredictable, a perfect storm for stress. Reduce the anxiety by:
- Role-playing security checks beforehand
- Wearing minimal metal to avoid alarms
- Letting staff know you may need extra time or explanation
- Packing essential items in transparent bags for easy access
- Bringing a comfort item for reassurance
Delays are harder to plan for, so have familiar snacks, distractions, and downtime activities ready. Calm is your carry-on.
Choosing Autism-Friendly Accommodation
Where you stay matters, the right autism-friendly accommodation can make the whole trip feel safer, calmer, and more predictable.
What to Look for in Sensory-Friendly Lodging
Look for hotels or holiday lets that offer:
- Quiet rooms away from lifts or communal areas
- Adjustable lighting and temperature controls
- Flexible check-in/check-out options
- Clear information about house rules and routines
Some UK chains, allow you to phone ahead and request quieter rooms. Smaller accommodations often offer more control over the environment, so you may consider self-catering cottages or autism-aware B&Bs.
Asking the Right Questions Before You Book
A quick email or phone call can reveal a lot.
Ask:
- Is the property near noisy venues (e.g., bars, roads)?
- Can they remove scented items (e.g., plug-ins)?
- Are staff familiar with autism or trained in accessibility?
- Can check-in be done early or contact-free?
You’re not being picky, you’re creating the conditions for a calmer, safer stay.
Bringing Familiar Items to Reduce Anxiety
Pack a few sensory “anchors” to make a new place feel like home. These might include:
- A favourite pillow or blanket
- Familiar bedding or soft toys
- A plug-in white noise machine or sound app
- Room sprays or essential oils used at home
- Photos of loved ones or pets
Familiar smells and textures are grounding, they reduce the brain’s “threat scan” in unfamiliar spaces.
Managing Meltdowns and Overwhelm During Travel
Even well-planned trips can get overwhelming. Here’s how to recognise, respond to, and reduce autistic burnout while travelling.
Recognising Signs of Sensory Overload
Meltdowns don’t always come out of nowhere; there are early warning signs.
Look for:
- Increased stimming or pacing
- Difficulty processing questions
- Covering ears or avoiding eye contact
- Irritability, fatigue, or withdrawal
Learning these cues, in yourself or your child; helps you act before overload peaks.
Making Summer Holidays Fun and Comfortable
Sensory-friendly travel isn’t just about avoiding stress, it’s about finding joy in activities that truly work for autistic individuals and families.
Activities That Support Sensory Needs (Swimming, Nature Walks, etc.)
Not all holidays need to be high-energy. Activities that are predictable, rhythmic, or nature-based tend to be more regulating:
- Swimming in calm pools or open water
- Walking in woodlands, fields, or quiet beaches
- Gardening, shell collecting, or cloud watching
- Mini golf or model villages, structured but low-pressure
Let go of the pressure to “do it all.” Rest counts too.
Autism-Friendly Attractions in the UK
Many UK venues now offer autism-friendly hours or quiet days.
These include:
- ZSL London Zoo: sensory maps and early access sessions
- Eureka! The National Children’s Museum: regular “quiet hour” slots
- SEA LIFE Centres: downloadable guides and visual supports
- Cinemas (Odeon, Vue): monthly relaxed screenings
Always check ahead; some require pre-booking for sensory-friendly access.
Building Flexibility into Your Itinerary
Leave room for change, rigid plans often unravel under pressure.
Try:
- A “choose your own” activity card system
- A rule of one main thing per day
- Mixing high-energy with low-sensory days
- Having a “Plan B” ready at all times
Flexibility is not a failure, it’s the strategy that keeps holidays joyful and manageable.
Final Thoughts
Autistic people deserve holidays that feel safe, calm, and genuinely enjoyable, not just tolerated. The right support doesn’t erase the challenges, but it does make room for confidence, comfort, and choice.
Every family, every traveller, will need something a little different, and that’s valid.
If you’re unsure where to begin with understanding support needs or getting a formal diagnosis, our team offers child and adult autism assessments tailored to UK diagnostic standards, plus a initial screening consultation to help you explore next steps in a low-pressure, neurodiversity-affirming way.
Travel may bring uncertainty, but you don’t have to navigate it alone; support, understanding, and personalisation can turn even the busiest season into something beautifully manageable.
