Why holidays can feel different
- Autistic people often find it hard to understand and describe emotions.
- It can be hard to tell the difference between anxiety and excitement.
- New places, changes in routine, and busy environments can feel overwhelming.
- Not knowing what to expect can make it harder to feel calm and safe.
Example: You might feel excited about going to the beach, but also worried about the noise, crowds, and unfamiliar smells that you may experience.
Why planning ahead helps
- Knowing what to expect helps people feel more in control.
- Feeling in control makes it easier to manage emotions.
- Sharing information early gives time to process and ask questions.
- Waiting until the last minute to find out details can lead to stress and emotional overload.
Tips for sharing and researching holiday information
- Research and share small bits of information over time with your travel companions.
- Find pictures and maps, to get familiar with things.
- Decide what you would like to find out and by when.
Example plan:
- Find a map of the journey and pictures of the airport.
- Find and share photos of the hotel or place you’re staying.
- Research food options and places that serve preferred or “safe” foods.
- Choose what to pack and make a checklist.
Use visual or digital support tools
- Make or use a digital countdown calendar to show when the holiday starts.
- Create a simple booklet or tablet page and add pictures and facts – like a journal.
- Use symbols to show things that are unknown (e.g. a question mark or “surprise” icon). As a reminder that you cannot prepare for everything and to be kind to yourself when things don’t go to plan.
Example: A child might enjoy a visual timetable showing what will happen each day, with photos and symbols. Whereas an adult may use a tablet or phone for a daily schedule with clear times and activities (e.g. breakfast served 7:00-9:00, guided walk at 10:00)
Support emotional regulation
- Share your choices and preferences to help you feel more in control.
- Plan parts of the holiday that are important to you.
- Be clear to others about what you know and what you don’t know.
- Ask others to explain when they need to make decisions and why.
Example: You will need to make sure you tell each other about the timings of what is planned, so you all know what to expect.
Plan for sensory and social needs
- Think about what helps you feel calm and safe.
- Bring items that support sensory needs (e.g. ear defenders, sunglasses, favourite snacks).
- Include time to rest and recharge.
- Create a simple routine for each day.
- Include your special interests in the holiday plan.
Example: If you enjoy history, you might enjoy visiting a museum or if you enjoy trains, you might visit a local railway or bring a train-themed book to read in your rest time
Preparing for sleep adjustments for holidays
- Sleep may be disrupted due to excitement or worry.
- Accept that tiredness may happen and plan for it.
- Bring items that help with sleep (e.g. favourite pillow, blanket, music, eye mask).
- Talk about or plan what will happen the next day in simple steps.
- Let others know if you need extra comfort (e.g. more blankets, an extra pillow the curtain open slightly)
Example: Agree with your travel companions what time you will meet up. If sharing a hotel room, say if you need the bathroom light left on during the night – and if you prefer quiet in the morning, or need time alone before starting the day.
Accepting differences and adjusting expectations
- Holidays may not go exactly to plan—and that’s OK.
- You may need time to adjust and may need to try and to control things to feel safe.
- Ask others to show understanding and help meet your needs.
- Share your own needs calmly and ask for help when needed.
Example: Some people may need quiet time after arriving at a new place, before joining in with activities. Others may prefer to stick to familiar routines, like eating at the same time each day or having a set bedtime. Letting others know what helps you feel comfortable can make the holiday easier for everyone.
Extra tips
- Make a list of things that usually cause stress and things that help.
- Use this article to plan ahead and reduce stress during the holiday.
- Let others know what helps you feel safe and supported.
- If you’re travelling with children, let them know it’s OK to sleep in the car or on the plane.
- Accept that holidays may involve some tiredness, grumpiness, or changes in mood—and that’s normal.
Holiday Preparation Summary
Autistic people have unique strengths, needs and preferences. Preparing for holidays in a thoughtful way can help reduce stress and support wellbeing. Sharing information clearly, using visuals, and planning for sensory needs can make holidays more enjoyable for everyone
