I recently returned from my dream holiday to Seoul, South Korea. I practically worked two jobs for a chunk of last year just so I could afford to go. But despite it being the trip of a lifetime, the whole experience was far more overwhelming than I expected.
This is common for me when it comes to travelling as an autistic person. There are so many factors beyond my control—the journey itself, the weather, the language barrier (though I always strive to learn the basics of a country’s language before visiting), and more. All of these unknowns add up, making the whole process feel daunting rather than exciting.
But after this trip, I’ve identified a lot of my personal triggers and discovered ways to make the experience more enjoyable. Hopefully, these tips can help others who also find travelling overwhelming.
1. Arrive at the airport earlier than expected
If you’ve read my blog from last week about autism and catastrophising, you’ll know that the stress of travelling starts before I even reach the airport. What if my flight is cancelled and I don’t know until I get there? What if security takes too long and I miss my flight?
I can’t control airport queues, but I can control when I arrive. So, I always get there well ahead of time to ensure my baggage is checked in and I’m through security with plenty of time to spare. This does mean the ADHD part of my brain gets bored waiting around, but I typically use this time to grab a coffee (or something stronger) and find a quiet corner to read with my Loops in.
Surprisingly, when we arrived at Manchester Airport Terminal 2 last week, we were out of the taxi, checked in, and through security in just 15 minutes! It was completely dead, which actually helped me relax before my first of three flights to Seoul.
2. Plan each day the night before
I am rarely one for spontaneity, and that absolutely applies to travel. Relaxing beach holidays just aren’t for me. I’m too compelled to explore, much to my partner’s dismay. And as is often the case with big cities, which I prefer visiting, there’s always a lot to do.
That’s why I take some time each evening to plan the next day. This is especially important for me as a vegan, as I like to scope out the best restaurants beforehand. I then check what landmarks and activities are nearby so I can structure my day efficiently. Because if I end up wandering around aimlessly while hungry, the hanger kicks in and my entire day is ruined.
3. Don’t overpack days with too many activities
It’s tempting to cram in as much as possible when travelling, especially when visiting somewhere as exciting as Seoul. But I’ve learned that trying to do everything in a short amount of time just doesn’t work for me. If I start my day at 8 a.m. and stay out all day, I’m mentally spent before dinner and just want to go back to my accommodation and curl up in bed.
I’ve come to accept that I can’t see everything in one trip. Heck, I’ve lived in Manchester for over 15 years and there are still places I haven’t visited (though that’s partly down to being a creature of habit). So, I prioritise: Where do I want to go the most?
In Seoul, our routine was simple: grab a coffee in the morning, head back to the apartment to recharge, and then go out for lunch and some sightseeing. After a few hours, we’d return to decompress before heading out again for dinner. Aside from one late night in Itaewon, we were always home early, tucked up in bed watching anime. This meant I saw less of the city, but it also meant I wasn’t snapping at my partner due to being overstimulated. Worth the trade-off.
4. Opt for comfort over convenience when using transport
I usually try to figure out a country’s public transport system when I visit, and some places (like Copenhagen) make this incredibly easy. Seoul, however, was a different story.
We couldn’t make sense of the train system, and buses were often ridiculously packed. (People in my personal space? No, thank you.)
Luckily, Seoul is an affordable city, so instead of paying pennies for public transport, we spent pounds on taxis. Yes, this meant a higher transport budget, but it also meant I wasn’t stressed, overstimulated or furious at myself for not being able to navigate the train system.
5. Be kind to yourself (and your travel buddy, if applicable)
As much as I want to believe I can do it all, the reality is that I can’t. It took just two days in Seoul for me to feel overwhelmed, which led to frustration—at myself for struggling and at my partner for not knowing how to help.
But once I took a step back and implemented everything above, things improved. I communicated my needs as best as I could, and together, we created an action plan to make the rest of the trip more manageable. And it worked! There were no more tears for the rest of the holiday. Even when things went wrong—like a restaurant I’d wanted to visit being closed—we had a backup plan, and I was able to keep functioning without spiralling into overwhelm.
Travelling as an autistic person isn’t always easy, but it doesn’t have to be unbearable. With the right strategies in place (allowing for extra time, planning meals, prioritising comfort and setting realistic expectations), it can actually be enjoyable.
Seoul was an incredible experience, and I’m so glad I went. Did I do everything I’d originally planned? No. But I made memories, ate fantastic food and saw some beautiful places—all while staying within my limits. And for me, that’s what makes a trip truly successful.