Introduction by Dr Georgia Pavlopoulou

Summertime can bring many joys: opportunities to rest, travel or enjoy favourite activities. But it can also bring real challenges, especially when heat, disrupted routines, sensory differences, travel, and social expectations make the holidays feel overwhelming rather than relaxing.

At Autism Central, we believe learning should always include listening. We continue to learn from autistic people of all ages, valuing their lived experiences to shape better, more compassionate support. Through our blog, we give space to autistic people to share their own experiences in their own words.

We are aware that the experiences and tips shared here are personal and may not apply to everyone. We hope this piece offers insight and ideas that you can adapt in ways that feel right for you.

How to survive the summer holidays

by Ava Popple

The summer holidays! Ah, what a great time! But for me and possibly many other autistic people, the holidays can be a time of stress, exhaustion and discomfort. This is because the summer comes with a lot of unknown factors that affect how we can cope with the world. In this blog post, I will be deep diving into three aspects of summer that I find the most challenging - the heat, changes in routine and social pressures - and share some tips that I find helpful.

The heat:  

Summer often comes with very uncomfortable periods of heat and this year we have already experienced three intense heatwaves that have affected most people across the country. For autistic people, this can cause a great deal of discomfort. It is common to experience severe sensory overload, due to sweat, sticky clothes, and emotional distress that comes from the changes in our environmental conditions. During these periods, it can be very difficult to focus on anything other than these conditions. In my experience, it is common to procrastinate and also experience burnout because you are using more energy, simply to withstand your surroundings. 

Many autistic people cannot regulate their body temperature effectively. Individuals, like me, struggle to regulate body temperatures due to three differences: Interoception (the ability to sense our internal states); our altered sensory processing and differences in our autonomic nervous system. I can go to sleep in my 21 degree bedroom but wake up when it has reached 29, not realising that I am extremely hot, sweaty and dehydrated because I did not notice that my body was in distress. This is likely because our internal signals can be delayed.  

Tips to deal with the heat:  

Plan your day ahead, the night before. This can help you to prepare and process so that you are mentally equipped and less stressed when faced with unexpected changes. Planning can include checking the weather forecast, choosing an outfit, and organising the activities you will be doing. These are just a few strategies that I use so that when I wake up in the morning, I avoid using all my energy at the start of the day.  

When choosing an outfit, I first make sure that it is sensory-friendly so that it’s not too heavy, tight or restrictive. The most important part of choosing clothes is ensuring that you are comfortable and know that you can cope with your choice throughout the day, if you are out and about.  

When deciding what activities to do, it really depends on your preferences. However, do not feel pressured to do anything that you think will be too much. For example, I may be asked to go to the park with my friends, but I know that in 30 degree heat, I will not be able to tolerate it for very long. In these situations, it is better to prioritise yourself because only you know your limits and when you may begin to experience fatigue or burnout.  

Stay hydrated and cool. I know this is easier said than done, particularly if like me, you don’t feel thirsty, but there are a few ways we can make it more manageable. The first is to take multiple small sips of water throughout the day. Another method is to buy a water bottle that keeps track of how much water you should be consuming by what time. In addition, always have a fan on hand and make sure it is fully charged before heading out! Finally, make sure you have ice cubes readily available and your freezer is stocked with frozen treats!  

Routine changes:  

For many autistic people, including me, routine changes can trigger anxiety and cognitive overload. It feels like too many demands are being placed on you, due to an increase in the amount of information you are processing. This can lead to mental fatigue, slower processing, and sometimes an autistic shutdown, during which you may become verbally unresponsive because of overwhelming stress.  

When my college closed due to the amber and red weather alerts for extreme heat at the end of June, I was caught off guard and it triggered my "flight/ fight response", making me feel as though I was in danger, when in reality my reaction was caused by the sudden and unexpected change in routine.  

During the summer holidays, not only are children and young people experiencing a shift from a structured routine to a more relaxed one, but they are also more likely to encounter changes to plans with little or no notice, which brings me onto travelling. There is a high likelihood of experiencing discomfort and overwhelm, due to not knowing what to expect from your surroundings, particularly if you are travelling abroad and are visiting somewhere for the first time.  

Tips to cope with routine changes: 

It is best to maintain a routine, even if it looks different from what you are used to outside the holidays. One major part of any routine are your wake up and sleep times. By following these at roughly the same time each day, you can naturally establish a new pattern that feels safe and consistent. And if there is anything you need to prepare before going on a trip, it is best to give yourself plenty of time to get this sorted in the days leading up to your holiday, so that you can feel more relaxed on the day of departure.  

In addition, when my routine changes, especially during the summer holidays, I like to organise and clean my safe place. For me, that is my bedroom, although this will differ from person to person. By decluttering and organising my safe place, I find it easier to transition from my college routine to my summer holiday routine.  

When travelling, I find it helpful to immerse myself in my passions. This helps me to feel grounded in something familiar, even when I am in a different country or away from home. If you are struggling to find a passion, photography is always a great one to try!  

Additionally, because your routine is likely to be less predictable when travelling, knowing what time you need to wake up and which places you will be visiting can be very helpful. Planning these details the day before, or even before leaving home, can prepare you for experiences that are very different from what you are used to.  

We also need to set boundaries for ourselves. Some people enjoy “going with the flow”, but for many autistic people, structure is what we need because it is both predictable and reliable. This type of routine helps us feel comfortable and safe, allowing us to flourish during the summer holidays.

Lastly, always find some downtime for a little “R and R” (or what I like to call “Rest and Recharge!”). Sometimes, when your routine isn’t “set in stone” it can feel as though you never have time to yourself. Finding a safe place to relax after a busy day can be incredibly comforting.  

Social pressures:  

Social pressure is the emotional influence from peers, friends, family or society to act, think, or behave a certain way. During term time, it is common for young autistic people to feel pressure to socialise and interact with their peers, particularly in school environments. However, when school finishes, summer should be an opportunity to allow yourself more freedom and not to continue to feel the pressure to conform.  

Tips to cope with social pressure:  

This is where making your own decisions and setting boundaries becomes important. I know that by the end of term I often feel burnt out. This means I need to slow down and give myself some space while I recover. This is normal for me, and it also means that I might not make plans to see anyone during the first week and that’s okay.  

When I do want to make plans and spend time with people, I like to create clear boundaries for myself. My friends are very understanding of this, which means they know I will advocate for myself and let them know when I would prefer to leave. This is an important part of building healthy relationships because, when the time comes to spend time with friends and family, they understand that I may need time to recharge afterwards. We only have so much capacity in our “social batteries!”.  

Lastly, it is perfectly okay to limit the length of time you spend socialising or to choose locations that feel more manageable. Making plans and carrying them out both require energy, so anything that helps conserve that energy can be incredibly beneficial.