Three things that can help you navigate a long-haul flight as an autistic person

Flying is a stressful experience for many, but if you are autistic, long-haul flights can come with additional challenges. From the unpredictability of navigating a busy airport to the bright lights and sounds that can easily result in sensory overload, traveling by plane can feel overwhelming, often before you’ve even reached your seat.

With the right planning and preparation and a little bit of self-care, the experience can become more manageable. In this guide, we share three practical tips that can help you navigate a long-haul flight.

Planning ahead

Travel in general can be unpredictable, but by leaving yourself some time to plan and prepare, you may feel a bit more comfortable once you’ve reached the airport. Whether it’s researching the airport and flight times, booking specific seating, or learning about your travel rights, these can all help you to feel better equipped to manage the process.

Similarly, you may want to plan your travel day to include time for sensory breaks or quiet time. You may find it helpful to use a visual schedule or checklist to break the day down into manageable steps. Ultimately, any way you can familiarize yourself with what will happen on the day will help to reduce the feeling of uncertainty.

Creating a sensory-friendly environment

There may be certain essentials that you’ll need to bring on your long-haul flight. Consider creating a sensory comfort kit – it could include items such as:

• Noise-cancelling headphones

• A weighted blanket or lap pad

• Earplugs and an eye mask or sunglasses

• Fidget toys or stim tools

• Familiar snacks or safe foods

There might be other key items you need, like text-to-speech apps or laminated cards if this is your preferred way of communicating. If you’re unsure about what you can and can’t bring onto the plane, it’s worth reaching out to the airline before you travel. For example, you may need to purchase any food you want to bring at the airport if you’re not allowed to pack it into your hand luggage.

Prioritizing self-care

Travel can be tiring and overstimulating, so it’s important to be gentle with yourself. It’s a good idea to have some quiet time, if you need it, both before and after the flight. It’s best not to pressure yourself into jumping straight into holiday activities or socializing right away, to give yourself time to decompress and adjust to the new environment.

You know what’s best for you, and it’s important to honor that and take things at your own pace. Remember, you can advocate for your needs too – whether you do that for yourself or you appoint someone to speak on your behalf. This could mean letting the airline know ahead of time that you’ll be bringing certain equipment, or that you would like certain accommodations to be made. Speaking up for your needs is an essential part of self-care.

Jacqueline Morris is a writer and accessibility advocate. She’s passionate about empowering individuals to navigate the world confidently and comfortably.