Neurodivergent Travel anxiety

Travelling is often portrayed as exciting, liberating, and joyful. Yet for many people, it can feel anything but. Travel anxiety is common, and for neurodivergent individuals in particular, travel can bring layers of stress that are rarely acknowledged. From planning and logistics to sensory overload and uncertainty, travel can quickly become overwhelming.

Understanding travel anxiety in neurodivergent individuals through a compassionate, solution-focused lens can help transform travel from something to endure into something more manageable, and potentially even enjoyable.

What is travel anxiety?

Travel anxiety refers to feelings of stress, fear, or unease that arise before, during, or after travelling. It can show up at any stage: while planning, packing, navigating transport, or even after returning home.

For neurodivergent people such as autistic individuals or those with ADHD, travel anxiety may be intensified by:

• Disruption to routine

• Unpredictability and last-minute changes

• Sensory overload (noise, crowds, lights, smells)

• Executive functioning demands such as planning, sequencing, and time management

  
  

Research suggests that around 20% of people experience some form of travel anxiety, with flying being a particularly common trigger. Symptoms range from mild nervousness to intense panic attacks involving breathlessness, racing heart, dizziness, nausea, or dissociation.

Why travel can feel especially hard for neurodivergent people

Travel places a heavy load on skills that many neurodivergent individuals already work hard to manage day-to-day.

Common difficulties include:

• Planning and organisation: Booking tickets, coordinating accommodation, packing, and managing timings can feel mentally exhausting.

• Decision fatigue: Constant choices—what to pack, where to go, what to do if plans change—can quickly lead to overwhelm.

• Sensory sensitivity: Airports, stations, and unfamiliar environments can bombard the nervous system.

• Loss of control and predictability: Delays, cancellations, and changes can feel deeply destabilising.

• Masking and social pressure: Feeling expected to “enjoy” travel or cope like everyone else can increase anxiety and shame.

None of this means there is something wrong with you. It means your nervous system is responding to genuine challenges.

Signs of travel anxiety

Travel anxiety can show up both physically and emotionally:

Physical signs

• Tight chest, shortness of breath

• Rapid heartbeat

• Nausea or stomach upset

• Sweating or shaking

Emotional and behavioural signs

• Dread or panic before travel

• Irritability or shutdown

• Avoiding trips altogether

• Poor sleep before or during travel

Recognising these signs is not about labelling yourself—it’s about noticing where support is needed

Common causes of travel anxiety

Travel anxiety often develops from a combination of factors:

• Fear of the unknown: New environments, unfamiliar rules, and unpredictable outcomes can feel threatening.

• Past experiences: Previous difficult or overwhelming trips can prime the brain to expect danger again.

• Generalised anxiety: Travel can amplify existing anxiety by adding pressure and uncertainty.

• Social expectations: Feeling you should enjoy travel can make anxiety feel even worse.

• Health and safety concerns: Crowds, illness, or feeling trapped can heighten fear.

Solution Focused Brief Therapy (SFBT) approaches these causes differently, not by analysing what’s “wrong,” but by exploring what already helps, even a little, and how to build on that.

The main difference with Neurodivergent approaches to travel anxiety is taking the ND traits and difficulties into consideration, without expecting to be able to 'cure or fix' anything, but by working with the strengths and skills of the person and learning what you can do in situations that trigger anxiety. We are not going to change the neurodiversity or the challenges that come with this, we are going to look at where you feel more in control and safe and create better coping strategies.

A solution-focused approach to travel anxiety

Solution Focused Brief Therapy (SFBT) works by identifying what already works, even in small ways. Instead of asking “Why am I like this?”, SFBT asks:

• When has travel felt slightly easier?

• What helped, even a little?

• What would be different if this anxiety reduced by just 10%?

This approach is particularly helpful for neurodivergent individuals, as it respects individual needs rather than forcing “one-size-fits-all” coping strategies.

Small, realistic changes, rather than pushing yourself to “just cope” often create the biggest shifts.

Practical strategies that support neurodivergent travellers

1. Gentle preparation (not perfection)

Use visual checklists, timelines, or apps to externalise planning. Break tasks into small, manageable steps and allow extra time wherever possible.

2. Reduce sensory load

Noise-cancelling headphones, sunglasses, comfortable clothing, and familiar items can help regulate your nervous system.

3. Build predictability into uncertainty

Research layouts of airports or stations, plan quiet spaces, and identify “anchor points” that help you feel grounded.

4. Graded exposure

Rather than forcing big trips, start with shorter or more familiar journeys. Confidence grows through success, not pressure.

5. Talk it through

Sharing concerns with someone supportive can reduce isolation and help you feel less alone in the experience.

How hypnotherapy can help with travel anxiety

Hypnotherapy works directly with the subconscious mind, the part responsible for threat detection, emotional memory, and automatic responses.

For travel anxiety, hypnotherapy can:

• Calm the nervous system and reduce fight-or-flight responses

• Reframe past travel experiences without reliving distress

• Build a sense of safety, control, and internal calm

• Support neurodivergent clients by working with their sensory and emotional needs rather than against them

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Combined with a solution-focused approach, hypnotherapy doesn’t aim to “fix” you, it helps your mind learn new, calmer responses at its own pace.

Final thoughts

Travel anxiety is common, valid, and understandable, especially when viewed through the lens of neurodivergence. The goal isn’t to become fearless, but to feel safe enough.

By using solution focused strategies, compassionate planning, and therapeutic support such as hypnotherapy, it’s possible to travel in ways that respect your nervous system rather than overwhelm it.

You are not broken. You are responding to real challenges and with the right support, travel can become something that fits you, not the other way around.