Blue and orange suitcases at the airport

Whether you’re getting on a plane for a long-awaited vacation or taking a work trip, the thought of flying can bring on a wave of anxiety for anyone—especially for those of us who are neurodivergent. Traveling means sensory overload, unpredictable environments, and the constant challenge of staying focused (or calm) in chaos. It’s a lot. And if you’ve got a brain that loves to do its own thing, like many of us with ADHD, autism, or anxiety disorders, travel can feel like a special kind of torture.

But before you hit the panic button, there are ways to survive (and maybe even enjoy) the journey without wanting to jump out at 30,000 feet. Here are some creative, practical, and neurodivergent-friendly strategies to help you keep it together on your next flight.

1. Pre-Flight Rituals: Prepare Your Brain for Takeoff

For the neurodivergent brain, predictability is king. Unfortunately, airports and flights don’t exactly scream "routine." So, create your own rituals to bring a sense of calm before the storm.

Set a Packing Routine: Start by building a packing list a few days ahead (yay for executive function cheats!). Whether you’re a bullet journal pro or just throwing stuff into your Notes app, having a checklist helps you feel more in control. Plus, it gives you one less thing to panic about when you’re rushing to get out the door.
Set a Pre-Flight Countdown: Timers are your best friend. Set alarms for each step leading up to your flight—leaving home, getting through security, finding snacks—so your brain knows exactly what’s coming next, giving you a much-needed sense of structure.

Woman napping at the airport with luggage

2. Airports: The Land of Sensory Overload

Airports can feel like a battleground for the senses. The lights, the noise, the crowds... it's a lot. And if you’re sensitive to sensory overload, it can be downright unbearable.

Noise-Canceling Headphones = MVP: If you’re not already using these, welcome to the club. Noise-canceling headphones block out the loud airport sounds, and pairing them with your favorite podcast, playlist, or calming soundscape is a double win.
Find a Quiet Spot: Many airports have quiet rooms or less busy corners where you can take a break from the chaos. Keep an eye out for seating near gates with fewer flights or find an airport lounge if that’s in your budget.
Stimming Tools for the Win: Pack your favorite stim toys, fidget cubes, or stress balls to keep your hands busy and your mind focused.

3. In-Flight Survival: Managing the Chaos in the Sky

Now comes the tricky part—actually getting through the flight. Whether it’s turbulence, claustrophobia, or just the pure boredom of being trapped in a flying metal tube, flights can be anxiety-inducing for a lot of us. Here’s how to tackle it:

Grounding Techniques: If you start feeling anxious mid-flight, try grounding techniques. Focus on your senses: what can you see, hear, feel, taste, or smell? This can help calm the storm in your brain and bring you back to the present moment.
Pack a Sensory Kit: Don’t leave home without a small kit of sensory-friendly items. This might include a weighted blanket or scarf, lavender-scented essential oil, gum, and sunglasses (because those overhead lights are way too bright).
Distract Your Brain: Boredom is the enemy for most neurodivergent brains, especially when we’re stuck on a flight with little to do. Download a few episodes of your favorite show, stock up on games for your phone, or dive into a new book. Just make sure to have enough distractions to last the whole flight, plus some.
Comfort Snacks/Drinks: When nerves start to creep in, having a go-to comfort snack or drink can work wonders. Whether it’s your favorite tea, a crunchy snack, or even a piece of chocolate, these little comforts can help soothe your senses and make you feel a bit more at ease. Plus, a sip of something familiar can be a great reminder to take a breath and relax.

4. Embrace Your Need for Control—Even When You Don’t Have It

One of the most stressful parts of flying is that so much is out of your control. But here’s the secret: control what you can, and let go of the rest (yes, easier said than done, but still!).

Pick Your Seat Carefully: If you hate feeling trapped, grab an aisle seat. If you love staring out the window or need a wall to lean on, book the window. You’re the captain of your seating destiny.
Create a Safe Space: You may not be able to control who sits next to you, but you can bring your own comfort zone. Dress in layers, bring cozy socks, and load up your carry-on with items that make you feel at home.

5. Post-Flight: Recovery Mode Activated

After landing, don’t forget that your body and brain might need some time to recover. The stress of travel, even when it goes smoothly, can take a toll. Give yourself permission to rest.

Plan for Downtime: If you can, schedule in some time to decompress after the flight. Whether it’s taking a nap, finding a quiet place to chill, or just taking it slow for the rest of the day, your nervous system will thank you.

6. Final Thoughts: It’s Okay to Hate Flying

Here’s the thing: it’s totally okay to hate flying. A lot of neurodivergent folks do. It’s overwhelming, stressful, and the anxiety is very real. But with a few strategies up your sleeve, you can make the experience more manageable—and maybe even find moments of peace along the way.

Whether you're the kind of traveler who thrives on distraction or someone who needs a strict routine to stay grounded, the key is understanding what works for your brain. And remember: you don’t have to white-knuckle your way through the experience. With a little preparation, a lot of self-compassion, and maybe some fidget toys, you’ve got this.

Behavior Explained is here for you, ready to offer support, guidance, and a few jokes to get you through even the most anxiety-ridden journeys. Because we’ve been there too, and we get it.

Looking for more?