When you’re autistic, riding public transportation can be a real challenge. From loud noises to crowds, it’s no surprise that taking a bus, train, or subway can feel overwhelming.
But trust me, you don’t have to avoid it completely. With a little prep, you can make it safer, easier, and a whole lot more comfortable. Let’s chat about public transportation safety tips for autistic individuals and how to navigate the whole experience like a pro.
Riding public transport isn’t always easy for anyone, but it can be even more difficult when you have sensory sensitivities, anxiety, or difficulty understanding social cues.
From the flashing lights to the loud engine sounds and unexpected stops, it’s easy to get thrown off. But hey, you don’t need to let all of that stop you from getting where you need to go.
Get Familiar with Your Route (Before You Go)
I can’t stress this enough: know your route! Knowing exactly where you’re going, what to expect, and how long it will take makes all the difference. You can avoid surprises (trust me, those aren’t fun) by planning ahead.
- Use Maps & Apps: Get familiar with your route using apps like Google Maps, Transit, or Citymapper. These apps give you the step-by-step details of your trip, including how long it’ll take and where to catch your bus or train.
- Look for Landmarks: Sometimes, it’s helpful to focus on big landmarks. That way, if you’re feeling lost, you can figure out where you are and what comes next.
- Know Your Stops: Be sure to know when your stop is coming up. I like to set a reminder on my phone or use a timer to alert me when it’s getting close.
Sensory Overload & How to Deal with It
One of the toughest parts of public transportation for many autistic individuals is the sensory overload. The noise, the crowds, the smells—it can be a lot. Here’s how to manage it:
1. Noise-Canceling Headphones
Get yourself a good pair of noise-canceling headphones. These babies block out the loud sounds of the bus or train and help you focus on your own space. It’s like creating a mini sanctuary in the middle of chaos.
2. Earplugs
If headphones aren’t your thing, try earplugs. They’re small, easy to carry, and effective at cutting down on the noise. And hey, they won’t make your ears feel all hot and bothered like big headphones might.
3. Fidget Tools
Sometimes it’s not just the noise but the need to fidget that can make a trip hard to manage. Fidget tools like stress balls or fidget spinners can give your hands something to do, helping reduce anxiety and keep you grounded.
Setting Boundaries with People
Public transportation can bring you face-to-face with all kinds of people. And, let’s be real, it’s not always easy dealing with strangers. Whether they’re standing too close or staring, it’s uncomfortable. Here’s how to deal with it:
1. Create Your Personal Space
If someone is standing too close, don’t be afraid to gently move yourself or give them a look that says, “Hey, I need space.” Sometimes, just a small step to the side will give you that buffer you need.
2. Use Social Cues When Possible
I know it can be tough, but using some social cues can really help. If you’re feeling anxious and want to avoid eye contact or a conversation, wearing your headphones or looking at your phone can signal to others that you’re not up for social interaction. You can even practice a short, polite response like, “I prefer to be left alone during my commute.”
3. Seek Out Quiet Spaces
Many public transport systems have quiet cars or spaces, especially on trains. If your anxiety gets the best of you, look for one of those areas. It’s a small trick, but it can make a big difference.
Keep Your Mind on Safety
Crowds can be one of the worst things when it comes to public transport. With so many people around, it can be easy to feel lost or overwhelmed. Here’s how to stay safe:
1. Stay Close to the Doors
When you’re boarding a train or bus, try to stand near the doors. It makes it easier for you to get on and off quickly without feeling crowded or trapped.
2. Look for Empty Seats
If you can, aim for an empty seat where you have more control over your space. If no seats are available, find a standing spot where you don’t feel too hemmed in. It’s better to stay near the aisle, so you can move around if needed.
3. Use a Map or Timetable for Timing
Knowing how long your trip will take can help you stay calm. You won’t be stressing about when your stop is coming up or if you’re getting closer. Keep an eye on the timetable, and you’ll feel more in control.
Managing Your Anxiety
When anxiety kicks in, it can take over fast. Whether it’s from the crowd, the noise, or just the unpredictability of the ride, it’s important to have strategies ready to manage those moments.
1. Practice Deep Breathing
Breathing exercises are a simple but effective way to keep anxiety in check. Try deep breathing techniques—breathe in for 4 counts, hold for 4, and breathe out for 4. This can help slow your heart rate and calm your nerves.
2. Bring Something Comforting
Maybe it’s a small stuffed animal, a favorite scent, or even a calming playlist. If you have something comforting with you, it can act as a grounding tool when things feel overwhelming.
3. Mindfulness
Mindfulness is about staying present in the moment. Instead of focusing on the things that might go wrong, focus on how you’re feeling now. Is your seat comfortable? What do you see around you? Is there a person you’d like to smile at? Keep your thoughts in check with small observations.
Be Prepared for the Unexpected
Let’s face it—public transportation is unpredictable. Delays happen, people miss their stops, and sometimes buses break down. While it’s impossible to anticipate everything, there are a few things you can do to stay prepared:
1. Have a Backup Plan
If you’re relying on public transport to get to an important event or meeting, have a backup plan. Know the nearest bus stop or train station in case you miss your ride or something goes wrong.
2. Charge Your Phone
Your phone can be your lifeline during public transport, whether it’s for directions, keeping busy, or calling for help. Always make sure it’s charged before you leave.
3. Emergency Contacts
Having a list of emergency contacts saved on your phone is smart. If things go south, you’ve got someone you can reach out to. Whether it’s a family member or a friend, having that number ready can give you peace of mind.
What to Do if Something Goes Wrong
It’s tough thinking about emergencies while on public transport, but having a plan can keep you from feeling completely helpless. Here’s what you can do:
1. Know How to Ask for Help
If you’re feeling lost or overwhelmed, don’t be afraid to ask someone for help. Most people are friendly, and transport staff are trained to assist passengers. Whether it’s asking for directions or informing someone of an issue, it’s better to speak up than struggle in silence.
2. Stay Calm
If something goes wrong (missed bus, wrong stop, etc.), stay calm. Panicking won’t help you think clearly. Take a deep breath and calmly assess the situation.
3. Use Your Resources
Public transportation systems often have apps or information kiosks where you can get real-time updates. If you’re unsure about something, check those resources. Don’t hesitate to stop and double-check your next move.
Wrapping Up
Riding public transport doesn’t have to be a nightmare for autistic individuals. With a little planning, some tools, and a good attitude, it can become something that’s manageable and even enjoyable. Just remember: You’re not alone in this. Lots of people face challenges on public transport. With these tips, you can make your ride safer and less stressful, one stop at a time.
So go ahead, plan your route, grab those noise-canceling headphones, and take the bus or train with confidence. And always remember: You’ve got this!
