How to Manage a Long-Haul Flight as an Autistic ADHDer
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I just had the most amazing two weeks in Thailand (like two of the best weeks of my life). We flew to Bangkok where we stayed for 2 nights before going to Chiang Mai for 4 nights, then Koh Samui for 3 nights and Koh Tao for 5 nights before heading back to Bangkok for another night and flying home.
Long haul flights can be a challenge for anyone, but being autistic or having ADHD can make it harder because of…
sensory challenges
overwhelm
change of routine
anxiety
different/unfamiliar foods
restlessness
My dad is from New Zealand so I have done the 24 hour flight there a fair few times, which I think has made it easier for me to manage long haul flights than it could have been. I know what helps me, so I thought I would share some of my advice!
Establish your airport routine. Going away means routine disruption which my autistic brain doesn’t like, so instead I focus on setting up my own routines for travelling. My airport routine is pretty standard - check in online the night before, drop off bags, go through security, buy water and ‘safe food’, go to the toilet and head to the gate to relax. It’s the same order every time and I’m privileged that I’ve been able to travel a bit so it feels easier than it used to.
Look at the flight times if possible. Obviously this won’t be possible for everyone, especially as flying at certain times can cost more money, but we deliberately chose a night flight to Thailand because we left London at 9pm and arrived in Bangkok at 4pm. This meant it was easier to sleep on the plane (hence the flight feels shorter) and we didn’t have to stay up too long when we arrived which helped with tiredness. The less tired I am, the less overwhelmed I’m likely to be!
Have an overnight pamper bag which is easy to access. Mine included an eye mask, cleansing wipes, a toothbrush and toothpaste, antibacterial wipes, deodorant, melatonin, mints, Loop earplugs, moisturiser and lip balm. I can’t emphasise how great it feels to be able to brush your teeth and cleanse your face during a night flight! I also had my elephant teddy and a Cabeau travel pillow (which I 1000% recommend - it’s the best travel pillow I’ve tried). All of these things helped me to sleep on the plane.
Sunflower lanyards for travelling can be helpful. I have mine on me incase I get overwhelmed. It isn’t recognised everywhere, but it is in many places and allows people to see that you might need extra time or patience. You can also access the disability queue if you need to.
Use noise cancelling headphones or AirPods. Planes can be very noisy so I wear mine all the time. I used my Loop earplugs to sleep and my AirPods to listen to music and my audiobook when we were boarding the plane or waiting around.
Have safe snacks and water on you. I struggle with plane food because smells and tastes feel really intense to me when flying and I can feel quite nauseous. I always have familiar, plain foods on me like cereal bars or crisps to snack on to reduce nausea.
A portable pharmacy can be helpful. I took this see through case with my prescribed medication, ibuprofen/paracetamol, melatonin, Imodium, anti sickness tablets, cream and plasters - it came in very handy! There are usually always Boots or pharmacies in airports and plenty of pharmacies around every corner in Thailand, but it helped me to know I had things on me incase I needed them.
Engage with your special interests during the flight. For me that is pretty easy because BOOKS! I spent a lot of time reading to pass time and it also helps to calm me.
Come up with a ‘flight project’. For long haul flights I honestly think this is such a game changer. Set yourself a goal or project that you want to complete and try to hyperfocus on it! I wrote the script for a video on the plane, organised my camera roll and also wrote my book.
Spend time watching comfort shows and doing comfort activities. I’m not good at watching new things on a plane. You could load all the new cinema films onto the TVs and I wouldn’t want to watch them. I need familiarity and predictability! Friends always helps my anxiety and I like doing this cross-stitch app as I find it calming.
I’m sure there are things that I have missed, but hopefully something here might help someone who feels nervous about flying. It will be okay. Focus on staying grounded, reminding yourself everything will be okay and treat it as time to relax or to get a task done!
I should also acknowledge how helpful my boyfriend was. I think who you’re travelling with makes a massive difference!
If you have any tips or suggestions, do comment them below!
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