During the height of the pandemic, I was in South Africa helping care for my mother, who had undergone surgery. When it was time to return to Toronto, new on-arrival COVID testing protocols had just come into effect. Pearson Airport was crowded, noisy, and filled with chaos.
Already exhausted from the emotional strain of leaving my mother, I was quickly overwhelmed by sensory overload. The noise, the uncertainty, and the stress all hit at once, and I had a full-blown panic attack right there in the terminal. My vision blurred, my hearing dulled, and I felt a crushing tightness in my chest. Airport staff were worried that I was having a heart attack and got a doctor to check on me (all credit to them - they were exceptionally kind).
That experience was a reality check for me as a neurodivergent traveler. It highlighted how important it is to have strategies in place when navigating high-stress environments like airports and train stations, especially for those of us who live with anxiety, autism, or other sensory challenges. With that in mind, I've put together a few tips that can help you get through those overwhelming moments.
1 ~ Arrive Early and Give Yourself Space
Airports are busy places with lots of loud noises, bright lights, and unpredictable movements. I like to arrive early so I can immediately step off to the side, monitor my anxiety levels and observe the patterns of foot traffic before heading to wherever I need to be. Give yourself extra time to get through check-in, passport control and security, and then find a quiet place to wait until it’s time to board.
2 ~ Bring Items to Reduce Sensory Overload
For me, it’s noise-reducing earplugs to reduce the auditory harshness while still allowing me to hear important announcements. For my son, it’s a baseball cap to shield him from harsh lighting. Some people might prefer sunglasses, or noise-cancelling headphones, or snacks with a texture they’re used to. Just be aware that you may be asked to briefly remove hats or sunglasses while going through security.
3 ~ Have Grounding Tools Ready
Take along your weighted vest or fidget toys. Have a go-to playlist or guided meditation app ready. Bring whatever comforts you, whether it's a well-loved sweater or a trusted water bottle. These items can help you ground yourself when you feel the anxiety starting to escalate. If your grounding tools rely on phone or iPad usage, have a charging cable and fully charged portable charger handy.
4 ~ Know Where the Quiet Spaces Are
Some airports offer designated quiet rooms or low-sensory zones. If not, look for quiet gates or prayer rooms. You may also be able to gain access to a lounge either with your class of ticket or by paying for it. Here, you might find a calm, comfortable spot in which to regroup. Bear in mind, though, that this option may cost money, and lounges can get busy.
5 ~ Accept Help from Airport Staff
Before you travel, consider getting a Sunflower Lanyard. Many airports around the world recognize this lanyard as a discreet sign that the wearer has a hidden disability and may benefit from additional support or accommodations. In some airports, staff may proactively offer assistance when they see the lanyard, but if not, don’t be afraid to let someone know if you’re feeling overwhelmed and in need of help.
6 ~ Prepare for the Arrivals Phase
Getting off a flight can bring its own set of stressors, from navigating immigration lines and baggage claim to clearing customs and figuring out where to go next. Planning ahead can make a big difference. Keep the address of your accommodation handy, and if possible, book your transportation in advance. Look up the arrival procedures for the airport you’re flying into so you know what to expect. And if things feel overwhelming, step into a quiet space to regroup. Having a simple, clear plan for arrival can ease anxiety as you start your trip or return home.
If you’ve ever felt overwhelmed in a busy airport or transit hub, you’re not alone. My goal as a travel advisor is to help all people feel seen, supported, and empowered on their journeys. If you’d like help planning a trip that takes your unique needs into account, get in touch or join my email list for more accessible travel tips, guides and resources delivered right to your inbox.