Autism & Family Holidays: Real-Life Tips From a Sensory Mum

Family holidays. They look dreamy on Instagram, don’t they? Matching swimsuits, happy kids, cocktails by the pool. Reality for autism parents? Overstimulated meltdowns in the airport, beige food battles, and you crying into a travel-sized wine at midnight.

But here’s the thing: holidays can work for sensory families — you just need to plan like a military operation with a side of humour. So, here are my real-life, slightly rare but actually brilliant tips that have saved my sanity.

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1. Forget the itinerary, pick the anchor

Most people pack in 101 excursions. Don’t. Choose ONE anchor activity your child can look forward to each day (swimming, beach walk, hotel arcade) and let everything else be optional. Less pressure = fewer meltdowns.

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2. Pack your “home smell”

Forget the fancy lavender oils. My kid sleeps better if his room smells like home. A pillowcase, blanket, or even an unwashed T-shirt from your bed (glam, I know) works wonders. Familiar smells = safe brain.

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3. The car/plane “zone-out kit”

Yes, iPads are lifesavers. But add one extra comfort item they can stim with when the Wi-Fi dies. Chewy necklaces, squishy toys, even a calculator (ask me how I know). Bonus: people judge less when it looks intentional, not random.

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4. Order groceries to your destination

Instead of schlepping 25 bags of beige food through security, check if your holiday spot has online grocery delivery. Imagine arriving to a fridge already full of chicken nuggets, plain pasta, and juice boxes. Bliss.

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5. Don’t hide the diagnosis (but keep a “holiday card”)

Staff usually want to help, they just don’t know how. I carry a small card that says: “My child is autistic. Please be patient if they need extra time/space.” Saves me explaining mid-meltdown at airport security.

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6. Create a “micro safe space”

Hotel rooms can feel overwhelming. I always set up a little den corner with a blanket over chairs or even just a cushion pile. It’s their calm retreat when the world feels too loud. Takes 5 mins, saves 50 meltdowns.

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7. Build in a “day off”

Do NOT pack every day with activities. Factor in one lazy day to reset — pyjamas, cartoons, local chips. It stops burnout for both them and you.

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8. Manage expectations (yours, not theirs)

Forget the postcard family holiday. If you get through it with some laughs, some rest, and only 3 meltdowns instead of 12? That’s a win. Lowering your bar makes it easier to celebrate the small wins.

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9. Don’t forget the siblings (they’re on holiday too)

If you’re anything like me, 90% of your holiday brain is spent managing meltdowns, keeping routines, and making sure Isaac doesn’t explode at the dinner table. Meanwhile, poor Isla is just there like, “Hello? I exist too?” 😅

Here’s what I do:

• Give her one thing that’s just hers each day — could be choosing the ice cream flavour, picking the evening activity, or getting a quick 1:1 walk with me.

• Pack a tiny “sibling bag” of surprises (cheap crafts, stickers, or snacks) so she doesn’t feel like all the attention goes on her brother’s needs.

It’s not perfect, but it helps balance things so she doesn’t come home thinking the holiday was all about Isaac’s sensory overload.

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Final Thoughts 💜

Family holidays with autism aren’t about chasing perfection. They’re about creating little pockets of joy while surviving the chaos. Yes, there’ll be stress. Yes, someone will cry (probably you). But trust me — those happy moments in between? Totally worth it. And if each child gets something that feels special — whether that’s calm space for Isaac or an extra ice cream for Isla — then that’s a win in my book.

✨ P.S. If you found this helpful, check out my post on Travelling With a Sensory Child – What I’m Packing for even more hacks!