Navigating Airports as a Highly Sensitive Person
For highly sensitive people (HSPs), the chaos of an airport can quickly become overwhelming. The bright lights, loud noises, crowds, and overall sensory overload can trigger anxiety, stress, and even physical symptoms like headaches or panic attacks. As an HSP myself, I know firsthand how daunting air travel can be. However, with some preparation and insider tips, you can make your airport experience much more manageable. My go-to tools are: extra time, sunglasses, and headphones or earplugs; I head to empty gates and search out every low sensory area I can. Here’s your guide to navigating airports as an HSP. You got this!
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Understanding Your Needs as an HSP
Highly sensitive people have a biological difference in their nervous systems that allows them to process sensory data more deeply. Read that AGAIN! You are not broken; you are just wired differently. This means sights, sounds, smells, and other stimuli get amplified compared to non-HSPs. While this can bring positives like being more intuitive and appreciating subtleties, it also means environments like airports can feel intensely overstimulating. As an HSP, you may experience some or all of the following in high-stimulation settings:
- Feeling overwhelmed, frazzled, or on-edge
- Sensory overload from noise, crowds, bright lights, and smells
- Difficulty concentrating or thinking clearly
- Physical stress symptoms like headaches or upset stomach
- Strong desire to escape to a calm, quiet space
The key is being self-aware of your personal needs and sensitivities so you can proactively take steps to create a low-stimulation experience when flying.
Finding Quiet Zones in US Airports
More and more airports are recognizing the need to provide quiet, sensory-friendly spaces for highly sensitive travelers, those on the autism spectrum, and anyone needing a low-stimulation refuge. Here are some of the major US airports with dedicated calming rooms or quiet areas:
Airports With Sensory Rooms/Quiet Spaces
- Birmingham (BHM) – Sensory room with soft lighting and bean bags
- Phoenix (PHX) – Sensory room inside Airport Chapel
- Miami (MIA) – Two multi-sensory rooms to reduce anxiety
- Boston (BOS) – Sensory/calming space with flight simulation
- Kansas City (MCI) – Sensory room with zoned activity areas
- Portland (PDX) – Sensory room developed with autism organizations
- Lehigh Valley (ABE) – Sensory room with low lighting
- Pittsburgh (PIT) – Presley’s Place calming room
- Myrtle Beach (MYR) – Quiet room adhering to TSA support services
- Houston (IAH) – Sensory room within Mother’s Room in Terminal A
- Seattle (SEA) – Calming room to recenter from airport stimuli
- Atlanta (ATL) – Multi-sensory room with interactive features
- Indianapolis (IND) – Sensory rooms with seating, art, variable lighting
- Newark (EWR) – Calm space pre-security in Terminal A
- New York (LGA) – Multi-sensory rooms with mock aircraft
- Akron-Canton (CAK) – Sensory room in expanded concourse
- Cincinnati (CVG) – Sensory room designed for young flyers
- Tulsa (TUL) – Sensory rooms with rearrangeable furniture
Airports Without Quiet Spaces/Chapels
- Los Angeles (LAX)
- Las Vegas (LAS)
- Philadelphia (PHL)
- New York LaGuardia (LGA) – though, apparently, multi-sensory rooms are coming!
If your departure or arrival airport doesn’t have an official quiet room, here are some tips for finding your own low-stimulation refuge:
- Airport Chapels/Prayer Rooms – While not specifically designed as quiet rooms, these multi-faith spaces are usually calm, dimly lit sanctuaries away from the bustle of terminals.
- Lounges – If you have lounge access through your airline or credit card, these can provide a quieter, more spacious place to relax than public gate areas. (I prefer to travel on a budget, so these are out of the question for me.)
- Family Rooms – Originally intended for nursing mothers, these private rooms can be a calm spot for anyone needing a break from sensory overload. Just make way for nursing mothers if you decide to use these rooms.
- Empty Gates – Scope out less trafficked gate areas, especially early in the morning, that may be quieter than the main terminals.
Preparing for Airport Sensory Overload
Before even arriving at the airport, there are some strategies HSPs can use to minimize stress and overwhelm:
- Allow Extra Time – The last thing you want is to feel rushed and heighten anxiety levels before your trip even begins. Arrive at the airport with plenty of buffer time before your flight so you don’t have to rush through crowded terminals.
- Pack Sensory Tools – Bring a “sensory suitcase” with you containing noise-canceling headphones, sunglasses, fidget toys, essential oils, or any other calming items that help you self-soothe through any overstimulation.
- Wear Comfortable Clothing – Dressing in soft, loose layers can prevent any added physical discomfort from tight waistbands or scratchy fabrics amplifying your sensory experience.
- Stay Hydrated & Nourished – Don’t let hunger or dehydration exacerbate your HSP traits. Pack snacks and a refillable water bottle to stay fueled throughout travel days.
- Have a Backup Plan – Know the airport’s layout and where you can retreat to a quiet space if feeling overwhelmed. Ask about accommodations for sensory needs when booking your flight.
Air travel will likely never be a completely stress-free experience for highly sensitive people. But being proactive about your self-care, planning ahead, and advocating for your needs can go a long way toward minimizing the sensory assault. Seek out quiet spaces, pack calming tools, and don’t be afraid to remove yourself from overstimulation whenever possible during your airport journey.
With compassion and increasing awareness around HSPs, the air travel industry is slowly evolving to provide more sensory-friendly accommodations. As you explore the quieter corners of airports, may you find the peace you need to make your travel days lower-stimulation and higher enjoyment.
The industry still has work to do, but as HSPs speak up, airports will ideally have standardized quiet areas as commonplace as lounges. Until then, be proactive, patient with yourself, and seek the quieter corners that allow you to refuel until you get to the real reason you’re there: for the ADVENTURE!
