How to Accommodate Yourself When You’re Out and About
Leaving the house can be overwhelming. You have to prepare yourself mentally for all the challenges that may overwhelm you like the probability of being understimulated or overstimulated. Fortunately, a huge part of advocating for yourself is making sure YOU accommodate for yourself.
Sometimes, all it takes is finding ways to support yourself. To reach your full potential as your unique and authentic self, it’s important to discover how you can accommodate yourself—especially when you want to step outside your comfort zone and into your learning zone.
Being neurodiverse, sometimes change can feel scary. But it’s important to remember that growth only happens when you allow yourself to grow. If you’re autistic or have ADHD, you have support needs that deserve to be met—otherwise, you might feel like you’re sinking in deep water. Think of it as still learning to swim in certain situations.
Some of my friends can handle crowds in some environments, while others need a little extra help. The key? Come prepared! If you know an event or activity might be over- or under-stimulating, bring what you need to avoid the panic that comes from unmet needs.
Let your friends know what helps you, like:
“If the music gets loud, I’m going to put on my noise-cancelling headphones to block it out.”
Or
“Looking at all this art is fun, but I need to pull out my fidget toy so I have something safe to do with my hands.”
The following below are examples of how you can accommodate yourself in a world that doesn't always accommodate for you:
| Situation | Accommodation Idea | Why It Helps |
|---|---|---|
| Loud or crowded places | Use noise-cancelling headphones or earplugs | Reduces sensory overload and stress |
| Feeling restless or anxious | Bring a fidget toy or stress ball | Provides calming sensory input |
| Bright or harsh lighting | Wear sunglasses or a hat | Protects sensitive eyes from discomfort |
| Need to communicate boundaries | Prepare a short phrase or signal to share your needs | Helps you set limits without stress |
| Feeling overwhelmed | Find a quiet spot or take short breaks | Gives time to recharge and reset |
| Navigating unfamiliar places | Use GPS or mapping apps | Reduces anxiety about getting lost |
| Staying hydrated or nourished | Carry water and snacks | Keeps energy and mood steady |
| Managing social interactions | Bring a trusted friend or support person | Offers comfort and assistance when needed |
| Difficulty focusing or staying on task | Use body doubling — have someone nearby to work alongside you | Increases motivation and accountability |
| Preventing overeating or oral sensory needs | Chewing gum or sucking on mints | Helps regulate oral sensory input and reduce overeating urges |
| Staying germ-free and healthy | Carry hand sanitizer | Reduces anxiety about germs and prevents illness |
| Difficulty reading small print | Use reading glasses or zoom features on phone | Makes reading easier and less tiring |
| Trouble with writing or math | Use a calculator or voice-to-text apps | Supports areas affected by dysgraphia or processing challenges |
| Managing hyperactivity or anxiety | Use calming essential oils like lavender or chamomile | Promotes relaxation and focus |
| Organizing creative ideas | Carry a notepad or use note-taking apps | Captures thoughts and boosts creativity |
| Dry or sensitive skin | Bring lotion or hand cream | Keeps skin comfortable and prevents irritation |
| Dry lips or mouth | Carry chapstick or lip balm | Prevents discomfort and cracking |
| Staying comfortable physically | Wear comfortable clothing and supportive shoes | Reduces sensory discomfort and fatigue |
| Maintaining hydration | Bring a reusable water bottle | Prevents dehydration and supports overall well-being |
| Managing light sensitivity | Use tinted glasses or hats with brims | Reduces eye strain and headaches |
| Needing reminders or prompts |
Set alarms or reminders on your phone or having a pocket | Helps keep track of time, medication, or appointments |
If you ever want to get good at self-advocating, figuring out what your needs are and how to meet them works wonders. Most accommodations don’t require involving other people or disclosing your disability if you’re not comfortable with that. You can simply say something like, “I struggle with loud spaces, so I need to step into a quiet area to regroup.”
Sometimes, when I’m feeling visually overstimulated—because new environments can be overwhelming—I’ll excuse myself for five minutes, find the bathroom, and calm down. I also use the bathroom as a way to get a feel for the place—if it’s messy, it sometimes tells me that the staff might not be very attentive. But mostly, the bathroom offers a quieter space where I can collect myself.
I encourage my friends to do this too. If they’re feeling overwhelmed or flooded with emotions, I tell them it’s totally okay to step away from the group, whether that’s going outside or to the bathroom. No one usually notices why they're gone, and they can come back after five to ten minutes feeling calmer and more grounded.
Remember, taking care of yourself is the most important thing. Self-advocacy means listening to your own needs and giving yourself permission to meet them—no matter where you are or who’s around. It also takes time and patience to master. If you know any one who might be struggling with this, keep on encouraging them to not give up! Trying out small accommodations can make a huge difference in how comfortable and confident you feel when you’re out and about. Be kind to yourself, take things at your own pace, and know that it’s okay to step back and recharge whenever you need. You’ve got this!
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