Destinations & Things To Do
6 Ways to Protect Your Mental Health as a Neurodivergent Traveler
Growing up, I hated traveling, though I couldn’t pinpoint why. All I knew was that the unfamiliarity of everything from hotel bed sheets to cultural customs felt wholly dysregulating.
When I was diagnosed with ADHD and autism at the ages of 19 and 22, respectively, everything clicked into place, and I was catapulted into a journey of self-discovery and acceptance. I realized the problem wasn’t travel—it was unmet needs.
Rebecca Ker, a UK-based psychologist who specializes in treating emotional issues and autism spectrum disorders, says, “Being neurodivergent in a neurotypical world can be exhausting, especially while traveling.” But, with a careful plan that honors your needs, she says travel can be an incredibly enriching experience for neurodivergent folks.
So, in November 2024, I booked a six-day solo trip from New York City to Western Europe. I’d spend four days in Amsterdam, staying in a shared hostel room, and two days in Paris, opting for a private hostel room. I was excited for the adventure, but I knew I’d need to scrap the idea of what a good trip should look like.
As a neurodivergent person, my needs, particularly sensory and social, may look different than a neurotypical person’s, so it was important for me to make a highly personalized plan.
Here’s what I did to accommodate my needs on my trip—and what I’ll do differently next time.
1. Noise-Cancelling Headphones Are a Must
When I was packing up my bag, I made sure to include noise-cancelling headphones and earplugs to manage my sensory sensitivities. When I’m in environments with loud or conflicting noises, like train stations, museums, and airports, my fight-or-flight reaction revs up, and I become anxious, agitated, and even struggle to think clearly.
I typically use the Loop Switch 2s to dim the noise, but I opted for disposable earplugs on this trip so I wouldn’t risk losing my own. My headphones are particularly beneficial during bedtime because I’m sensitive to sounds like buzzing machinery or breathing when trying to fall asleep.
2. Attaching Items to My Body Helped Quell Fears of Losing Them
I didn’t check a bag and kept most of my belongings in a large backpack, but I stored all of my valuables, such as my ID, passport, and wallet, in a fanny pack around my waist.
As someone who often ruminates on the what-ifs, courtesy of autism’s differences in cognitive processing, and an extensive history of losing things, courtesy of ADHD’s differences in working memory and executive functioning, it was nice to have a degree of security.
Having my essentials physically attached to my body was a helpful, tactile way to assure myself I had everything I needed. Whenever I found myself worrying I was missing something, I’d just touch my fanny pack and know everything was in place. I had only planned to use the fanny pack during travel, but I ended up wearing it every day.
3. I Abandoned the Belief That I Needed to “See It All”
I knew that trying to cram in as much sightseeing as possible would be a fast track to burnout, so I opted for flexible planning based on my moment-to-moment energy levels. I drafted a loose plan for each day, with one or two activities to frame my time around.
I realized the problem wasn’t travel—it was unmet needs.
On my first full day in Paris, I planned a morning trip to the Carnavalet Museum, the city’s oldest museum, and an evening stroll through the shops in the Arts et Métiers neighborhood. While I initially worried my empty afternoon was a “waste” of the city, having less on my plate meant less worrying about managing details like getting to the right place at the right time and getting tickets organized. All of this extra time meant I was able to take a beat and decompress in my room—which brings me to my next point.
4. I Blocked Out Time to Chill and Regulate My Emotions
Alone time can be an important time for many neurodivergent individuals, particularly autistic folks, to self-regulate, process emotions, reduce sensory overwhelm, and recharge social battery.
I scheduled daily time for rest in the afternoon, both in my hostel room and in my private room. I closed the blinds and just listened to my comfort music, largely songs from Broadway musicals. Taking time for myself to be alone and disengage from the chaos outside allowed me to be more present in the activities I did choose to do.
5. A Good Night’s Sleep Is Non-Negotiable
I prioritized quality sleep. I know I don’t operate well without a good night’s rest, so while the others in my hostel got up bright and early, I made sure to stay in bed until my body was ready (which sometimes looked as late as 11 A.M.).
I may have missed out on some landmarks, but giving myself additional time to rest allowed me to truly relish and appreciate the beauty of the ones I did see.
6. I Tested Out Different Housing Accommodations
I booked a four-person hostel room in Amsterdam because I wanted to save money on housing, and, quite frankly, I was curious to see how I’d handle it. I strongly disliked sleepovers growing up because they disrupted my sleep routine and need for alone time, but I wanted to know if I’d feel the same in a hostel situation.
Because I had an inkling that staying in a hostel would be a stretch for me, I splurged on a private room in a hostel for myself in Paris. I booked both of these accommodations about a month before my trip.
By day three in Amsterdam, I felt myself shutting down and feeling stressed by my inability to “escape” the world around me. Knowing that I’d soon be able to hunker down in a private room in Paris kept me feeling optimistic. I’m so glad I booked the private room, as it allowed me to decompress in a quiet, dark space and reenergize myself for my last two days of sightseeing.
Not Everything on My Trip Went Smoothly. Here’s What I’ll Do Differently Next Time.
I’ll Never Book a Middle Seat Again
I often feel stressed and restless during long plane or train rides, so next time I’ll seek out aisle seats, rather than the middle seats I chose to save money, for easy access to stand up or use the restroom. This will also relieve the anxiety of having to interact with the people in my row to get up, which can be a barrier for me to address my need for movement.
Ker adds that some neurodivergent folks may like wearing a sunflower-patterned lanyard while traveling, which people with invisible disabilities use as a way to signal that they may need extra support. She also adds that “many large stations and airports offer support to those that need help finding their way around, a quiet area or early boarding.”
Night Travel Is Out of the Question
I chose a late-night train ride from Amsterdam to Paris to maximize my time, but it disrupted my nighttime routine and sleep schedule, and I paid the price the next day in fatigue and stress. My nighttime routine is sacred to me and makes me feel safe, comfortable, and regulated, so I will prioritize keeping that in check above all else.
Ker encourages neurodivergent folks to consider what things will help them feel regulated and relaxed. “Try to anchor your day with some predictable routines where you can.”
I’ll Keep My Documents More Organized
Although I had all my essentials tucked into my fanny pack, I’d like to keep a more robust digital library of my tickets and documents. I often found myself fumbling around for tickets and worrying that somehow something was lost. “For a neurodivergent brain that struggles with tasks relating to executive function, carefully planning, making lists, and having backup plans in case of missed trains might be important,” says Ker.
Finding More Moments of Solitude
I would consider budgeting better in other areas, like food and transportation, in order to afford a solo room in a hostel or hotel. I think I would’ve enjoyed my trip more and had fewer crashes if I were able to retreat to my own space at will. Ker suggests that neurodivergent people allot space for alone time and adequate rest. Don’t fall into the trap of trying to cram in too much,” she says.
Bring Better Earplugs
Next time, I’ll bring along some stronger earplugs to help me create the illusion of solitude when it’s not possible. I really struggled in the hostel because I felt dysregulated by the sound of people moving and breathing, so I would have benefited from bringing a higher-quality pair of plugs.
No More Winter Trips
Ker encourages neurodivergent folks to really consider where they want to go. “Some cultures are more neurodivergent friendly than others. Do you prefer busy cities or rural mountains? Do you have a passion or interest motivating your travel?”
For me, this means traveling during warmer months or to a warmer destination. My wintertime trip made me realize that I dislike the sensation of wearing heavy clothes, and I struggle with the transition of putting layers on and taking them off. Being in a warmer environment would be a game-changer.
My first solo travel experience was magical and challenging all at once, and I can’t wait for the next. I’m still learning to take things slow, listening to my body, and unassigning myself from the neurotypical standard of what traveling should look like.
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Before the summer ends, a trip to the beach might be in order sooner than we may think.
However, instead of heading to your local beach or favourite seaside spot, why don’t you explore some of the hidden gems that the island of Ireland has to offer?
Dotted around the country and boasting stellar views, Ireland’s hidden seaside locations are something to behold, but are not as well known because they are—well—hidden!
THE TINY HIDDEN BEACH — HOWTH, DUBLIN
Nestled between the Howth Cliffs, offering some of the clearest waters around the country, the Tiny Hidden Beach is a secret gem adored by locals in the Dublin 13 area.
Getting to the beach is an adventure in itself, with only a tight, narrow and steep trail leading down to the waterside—when you see the views, the walk is worth it!
The stunning spot is only a short drive, DART or Dublin Bus journey from the city centre and surrounding suburbs. Public transport gets you to Howth Summit in approximately 25 minutes—an ideal day out with less than 30 minutes of travel. Count us in.
Once you get there, you’ll realise that there is nothing better than having the beach all to yourself.
DOG’S BAY BEACH – GALWAY
Dog’s Bay Beach in Co Galway should definitely make your list of ‘must-visit’ beaches around Ireland. Quietly nestled into the Galway coast, the white sandy beach boasts tropical looking waters, ideal for a swim when the sun makes an appearance.
Miles and miles of the stunning West Coast can be taken in from the quiet shores of Dog’s Bay while you enjoy some peace and quiet on this hidden gem that not many are aware of.
Located just 90 minutes from Galway City Centre and under 30 minutes from Clifden, it makes for a great summer day out for those looking to explore Ireland’s stunning coastline in peace.
SILVER STRAND BEACH — CORK
Next, we head to the south of the country, where it is no secret that the views are unparalleled, and Silverstrand is no exception.
Hidden on the must-visit Sherkin Island, Silver Strand is just a short ferry crossing from Baltimore. It offers lush, sandy beaches and some of Ireland’s most stunning sea views.
An extra treat on arrival is sure to be uninterrupted views of Cape Clear Island as you relax in the tranquillity of the island, hidden away from the pressures of working life—Sounds Fabulous!
KEEM BAY BEACH — MAYO
Keem Bay is most definitely one of the true wonders of the Irish landscape, tucked into the scenic coast of Achill in the breathtaking surroundings of West Co Mayo.
Framed by a magical landscape, the journey to Keem Bay will be just as enjoyable as the location itself.
Keem Bay offers a host of surfing activities and schools, so the watersports enthusiast will be in their element—who knows, the odd basking shark or dolphin might pop up to the surface to say hello.
KILLINEY BEACH — DUBLIN
Almost everyone in Dublin knows that a day out in Dalkey or Killiney is a right of passage when the sun comes out. With the 40-foot just a short walk away, it’s the perfect afternoon out—or is it?
Located just south of Killiney, down below the breathtaking views of Killiney Hill and the refreshing Vico Road walkway, lies Killiney Beach, and it is truly something!
Ideal for a stroll, sunbathing or a swim, Killiney Beach offers picturesque sandy shores and views stretching from Howth all the way down to Bray in Co Wicklow, which was recently placed in the top 25 list of underrated travel destinations.
INCHYDONEY BEACH— CORK
A second entry for the Cork Coast and located just 90 minutes from the City Centre, Inchydoney is a sight to behold.
Take a walk along the stunning beaches rife with natural beauty and expansive golden sands that will make you feel like you’re in a luxury holiday destination.
Why not make a weekend of it? Check into the elegant Inchydoney Island Lodge and Spa and take in the amazing views of the untouched sand dunes from your private balcony.
FANORE BEACH — CLARE
If you’re planning to visit popular tourist attractions like the Burren and the Cliffs of Moher, why not add a hidden jewel to your travel plan?
Located just outside the small village of Fanore, nestled in Galway Bay, the Co Clare beach offers everything you could want for a relaxing day by the sea.
With breathtaking views and ample opportunities for relaxation, it promises to be a truly serene experience for those looking for tranquility this Bank Holiday.
BURROW BEACH — SUTTON, DUBLIN
A second entry for Dublin 13, Burrow Beach or The Hole in the Wall, is the lesser-known neighbour of Claremont Beach.
Hidden from plain sight, with postcard-like views of Portmarnock, the soft, white sandy beaches and lack of a crowd make this the perfect hidden gem for those staying in the hustle and bustle of suburban Dublin this weekend.
So, next time you’re up for a trip to the beach and don’t fancy facing the crowds in all of the hotspots, keep this quiet sandy haven just minutes from Howth, Portmarnock, Malahide and Sutton in mind!
DERRYNANE BEACH — KERRY
Sheltered into the Kerry coast and tucked away from the public eye, Derrynane Beach is one of the many tremendous areas of natural beauty that the south has to offer.
The bay is a renowned centre for all types of Watersports: swimming, diving, kayaking, canoeing, surfing, waterskiing, wakeboarding, and, of course, sailing.
Located in the natural harbour of Derrynane Bay, the quaint surroundings and tranquil location will take your breath away every time you step onto its unparalleled strands.
The coastline of India, while vast and diverse, holds many untold natural wonders. While most beaches beckon with golden sands and crashing waves under the sun, one particular stretch in Karnataka transforms into an otherworldly spectacle after dusk. This isn’t just about a beautiful sunset; it’s about a rare, mesmerizing phenomenon that turns the ocean into a canvas of shimmering, neon-blue light. Welcome to Mattu Beach, a hidden gem that glows at night, but only if you know its secret season.
Chasing Elusive Glows
Many travelers dream of witnessing bioluminescent beaches, those magical shores where the waves sparkle with an ethereal light. However, such phenomena are often unpredictable, fleeting, and require specific conditions. This can lead to disappointment for those who journey across continents only to find the “light show” isn’t happening. The challenge lies in knowing precisely when and where to find this natural marvel, especially in a region as vast as India.
The Science of the Sparkle: Dinoflagellates in Bloom
The dazzling blue glow at Mattu Beach isn’t magic; it’s science. This natural light emission, known as bioluminescence, is primarily caused by a dense bloom of microscopic marine organisms called dinoflagellates, specifically Noctiluca scintillans, often referred to as “sea sparkle.” These tiny organisms produce light through a biochemical reaction when agitated—by a breaking wave, a disturbance from a boat, or even the gentle movement of sand. The energy from this reaction is released as visible light, creating the mesmerizing blue-green shimmer that transforms the shoreline into a living light show. This phenomenon thrives under particular conditions, including specific water temperatures and nutrient levels, which contribute to the dinoflagellates’ proliferation.
Unlocking Mattu’s Secret Season
While bioluminescence can occur sporadically in various coastal areas, Mattu Beach near Udupi, Karnataka, has gained recognition for its relatively consistent displays, especially during a particular “secret” season. Based on recent observations and local insights, the best time to witness the glowing waters at Mattu Beach is typically between June and September, during the monsoon and post-monsoon months. This period often brings the ideal combination of nutrient-rich waters and specific temperatures that encourage the dense bloom of bioluminescent plankton. The glow is most visible on moonless nights, when the darkness enhances the shimmering light produced by these microscopic organisms.
My own fascination with discovering such natural wonders led me to deep dive into this phenomenon. A friend, a marine biology enthusiast who frequents the Karnataka coast, shared tales of these luminous nights. While predicting natural events is inherently tricky, the consistent reports during the monsoon period from locals and environmental groups offered a crucial tactical insight. It’s a testament to nature’s timing – a period often associated with heavy rains reveals this delicate, stunning display.
To maximize your chances, plan your visit during the new moon phase within this window, ensuring the darkest possible skies. Mattu Beach itself is a tranquil, less-crowded destination, making it ideal for experiencing this delicate spectacle away from urban light pollution. The approach road can be dark, so arrive prepared, and remember that patience is key.
A Journey into the Unseen
Witnessing Mattu Beach glow under a dark sky is more than just a visual treat; it’s a profound experience that connects you with the hidden wonders of our planet. It’s a reminder that even in seemingly ordinary places, extraordinary beauty can emerge when conditions align. This tactical insight into Mattu’s secret season offers travelers a genuine opportunity to experience one of India’s most breathtaking, yet elusive, natural phenomena. It’s about being in the right place at the right time to see the ocean quite literally come alive with light.
Before You Go:
If you’re planning to catch the beach when it glows, here’s a quiet travel hack: some travelers now use cheQin.ai where instead of booking instantly, you post what you need and nearby hotels bargain in real time to offer their best rates. No hunting through listings, just a little back-and-forth magic, kind of like the beach itself.
Destinations & Things To Do
Top 10 Global Wellness Tourism Destinations for 2026: Thailand, Bali, Costa Rica, Maldives, Sedona, India, Greece, New Zealand, Iceland, and Hawaii Lead the Charge
Saturday, July 26, 2025
Wellness tourism is now a dominant trend in the travel industry, and, it’s no longer just about relaxation—it’s about transformation of body, mind and spirit. With people around the world increasingly looking to reconnect with nature and maintain balance in their fast-paced lives, places providing mind-body healing and natural wellness are becoming the new hot spots for a restorative getaway. The outlook for wellness travel is bright, as travellers move beyond their desire to visit the world and focus on their ever more valuable wellness.
The Rise of Wellness-First Travel
The pandemic has also impacted global travel trends, hastening an interest in wellness-first travels. This new style of travel is about quality over quantity, an experience that isn’t simply about ticking off tourist attractions on holiday but provides a journey that’s a well-needed breath of fresh air for health, wellness, stress and the peace found within. As the movement swells, wellness tourism is poised to almost double in market value, from $651 billion in 2022 to an estimated $1.4 trillion by 2027, according to the Global Wellness Institute. In Asia, for instance, 90 percent of travellers now consider wellness offerings in their travel destinations, compared to 80 percent the year before. The boom of wellness tourism has led to a demand for destinations that provide nature-inspired therapies, in which the calming properties of the ocean, forest and mountains are key to the therapeutic process.
Wellness tourism has boomed across the globe but a couple of destinations have clearly emerged as frontrunners in this area. Not only do they provide lavish getaways, but they also allow you to escape into the healing serenity of nature. From Thailand’s Koh Samui to Costa Rica’s rainforest sanctuaries, the following are the ten destinations where the future of wellness tourism is brewing.
Thailand: Koh Samui and Beyond
Thailand is no stranger to wellness tourism, the ideal mix of sun, sea, ancient healing traditions and luxury hospitality. This destination, is popular for wellness seekers as it’s in addition to the beautiful beaches also very green. Dedicate some “me” time at the island’s spa resorts, like Four Seasons Resort Koh Samui, which offers life-changing experiences that merge the healing wisdom of centuries-old Thai health practices with contemporary treatments. Offering sound healing, Reiki and individual detox programs, Koh Samui is leading the way in wellness tourism, catering to seekers of balance and restoration from across the world.
Bali, Indonesia: A Refuge of Silence
Another powerful wellness destination in Asia is Bali—frequently referred to as the spiritual heart of the region. The island is perfect for the practise of yoga retreat, spiritual healing and holistic treatments thanks to tranquil nature, temples and wellness centres. Bali also offers a rich of cultural experience and it is a place intimately connected to nature, a place where you can try meditation, traditional Balinese massages, eco friendly and holistic therapies. In areas such as Ubud and Seminyak there are wellness resorts that rival anywhere in the world that offer custom detox packages, Ayurvedic therapies and mindful eating.
Costa Rica: Nature’s Healing Paradise
With its incredible biodiversity and dense rainforest, Costa Rica offers those who visit a chance to connect with nature while offering wellness experiences that include everything from yoga, spa treatments, and food to therapeutic soil remedies and beyond. Costa Rica Known for its “Pura Vida” lifestyle that encourages living pure and peaceful, uniting the nation with nature. The country is dotted with eco-resorts, which offer wellness retreats that include elements like yoga, meditation and natural hot springs for therapeutic reasons. Guanacaste and Tamarindo are wellness havens where travelers can practice beach yoga, trek into nature for a vigorous hike, and partake in body treatments that involve local plant-based ingredients.
Maldives: Rejuvenation by the Sea
With its translucent waters and overwater bungalows, the Maldives is a mecca of wellness tourism, especially for the wealthy, who seek luxury as well as tranquillity. Most resorts have wellness packages that include personal training, spa visits and yoga next to soothing seawater. The Maldives is among the best places to experience thalassotherapy, or treatment involving seawater and marine substances believed to have positive effects on circulation and lowering stress. The islands are peaceful and the wellness-minded atmosphere can offer a much-needed retreat for people looking to rejuvenate in both body and mind.
Sedona Arizona USA: The Red Rocks of Healing
Sedona is the spiritual and wellness retreat set among the rust-and-burgundy spires and monuments of northern Arizona. Considered to be an energy vortex, Sedona has long been a place known to have healing powers, drawing countless visitors in search of spiritual and emotional rejuvenation. The town offers a variety of wellness experiences, from hiking and meditation to sound healing. Surrounded by stunning red rock formations, this location where the desert meets the mountains has long been known as a place of inner healing and wellness, making Sedona one of the most sought-after wellness destinations in North America.
India: Ancient Treatments and Spiritual Getaways
India has long been known for its indigenous healing traditions (Ayurveda, yoga, meditation, etc.), and is now emerging as one of the top wellness tourism destinations. Places such as Kerala, Rishikesh and Goa are especially famous for their wellness retreats. Kerala is renowned for its Ayurvedic spas which employ natural oils and herbal extracts to heal the mind and body. Here, you can embrace the spiritual connection between body and mind as you take yoga, meditations and practices by the banks of the holy Ganges River in Rishikesh, renewing yourself inside and out.
Greece: A Heart Of Wellness In The Mediterranean
The ancient Greeks were probably the first to understand what we now consider wellness, that the mind and body and spirit are all connected. The country remains one of the most inspired locations in Europe for wellness retreats today. Locales in the Greek Islands – such as Crete and Santorini – are filled with peace and relaxation, traditional spa treatments, and diets rich with Mediterranean foods proven to enhance vitality and extend longevity. Guests can take a local olive oil therapy, practise yoga while looking out over the Aegean Sea, or just let go with age-old hydrotherapy.
New Zealand: Where Nature and Wellness Go Hand in Hand
New Zealand provides an optimal setting for wellness travel where travelers can get close to nature. Already famous for beautiful scenery that ranges from volcanic mountains to lush forests, New Zealand is the perfect place for nature-based therapies. Wellness retreats like The Farm at Cape Kidnappers offer whole-body treatments, yoga, meditation and organic farming techniques. New Zealand’s commitment to sustainability and well-being is what sets it apart at the top of the ecotourist’s list of places to visit and reconnect with nature.
Wellness in the Land of Fire and Ice – Iceland
Iceland is quickly becoming known as a wellness destination, fulfilling travelers’ dreams of soaking in hot springs in a jaw-dropping landscape. Definitely a must visit for people who are looking for a cure in nature is the Blue Lagoon, one of Iceland´s most famous geothermal pools. Iceland’s stunning natural wonders, such as its glaciers, volcanoes, and geysers, offer the perfect backdrop for some healing and unwinding. With its emphasis on geothermal and hot springs, the country is perfect source of wellness tourism.
Hawaii: Healing in the Tropics
With its tropical climate, gorgeous beaches and rich cultural heritage, Hawaii is one of the best wellness destinations in the U.S. The islands host a number of health-oriented retreats that incorporate the curative properties of the ocean and the Hawaiian culture along with more modern wellness approaches. Travellers have been to enjoy beachfront yoga, spiritual ceremonies and detox retreats in lush rainforests and volcanic landscapes. Its relaxed vibes and emphasis on mindfulness also make Hawaii the perfect place for those in need of a little mental or physical healing.
The Power of Wellness Tourism in International Travel
Wellness tourism has been one of the world travel sector’s most profound growsth segments, and for good reason. With the growing popularity of health and wellness, the trend for wellness vacations is only going to keep going! From destinations with holistic healing experiences, there’s a rising tide of travelers who are seeking “meaningful” getaways. the economic uplift associated with wellness tourism not only benefitting the hospitality industry, but also driving greener and more sustainable travel.
They have also become centers of culture for mindfulness, fitness, and spirituality, drawing people of all walks of life and creating a worldwide community for wellness. With the proliferation of the current trend, wellness tourism is likely to take on a larger part of the world tourism sector as a whole; one that combines nature, restoration, and rejuvenation into experiences that encourage a more balanced, better daily life.
Conclusion
The future is looking very bright for wellness tourism with Thailand, Bali, Costa Rica, Maldives and Sedona with the brightest prospects of them all. In addition to being a refuge from the daily, the places offer the prospect of profound healing and spiritual growth, a return to nature and to a deeper life. As wellness tourism grows, increasingly more travelers will flock to these blissful havens in order to relax and rejuvenate, aligning themselves with the larger worldwide trend toward health and self-care.
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