Cities are overwhelming environments. And while some enjoy the busing noises and hectic of the city life others find it overwhelming but still want to make the best out of their city trip.
Traveling to cities can be challenging, starting already with the planning phase. There are so many things to see and to do. In order to navigate the overstimulation of city environments and the planning phase here a list at which you can hold on to.
What is sensory overload
Sensory overload is when one of the five senses becomes overwhelmed. In these situations the brain receives too much information to process it. This can be in a busy café, when music plays too loud or when you scent a strong smell. So, sensory overload can happen at overstimulated situations or environments. Cities are places where lots of stimulus input is coming in. Loud city noises like traffic, people talking/screaming, music or announcements.
Planning a city trip if you are a sensitive person might be challenging but considering what you need and being able to adapt your schedule spontaneously is crucial.
How to manage sensory overload while on a city trip
Don’t stuff your time schedule
Even though cities have numerous attractions do not stuff your time schedule because you will end up overwhelmed and exhausted. What’s wrong with spending the afternoon in a nice café reading a book or having a chat with your travel buddy? Or having an early evening with take out food in your hotel room? Leave space in your time schedule for spontaneous activities or down time.
General reduced phone usage
Within just 30 years the way of communication changed drastically. From housephones to a constant 24/7 availability. The managing of relationships happens mainly online. With the smartphone we have endless opportunities to interact with numerous people, record and share pictures or videos, shop online, receive and send emails. The multitude of notifications and attractions on the smartphone can be overwhelming.
You can reduce the overall stimulus while reducing your smartphone time and keep your screentime to the necessitative. Especially when traveling I believe it is important to be present in the moment and not be distracted by the online world.
Take time to explore nature during your city trip
Nature has its own rhythm and nature is where our nerve system calms down. There are numerous studies that prove nature is good for you. Forest bathing especially improves your immune system. So, give it a try and visit a park or nature area at or around the city that you are visiting. And be fully present within nature. No digital distractions or disruptive elements. Additionally the air quality is in a natural setting better than in a crowded city. In man-made environments intense visual stimuli is present. Bring your mind and body back to nature by including a park visit in your city trip.
Reducing your phone usage on busy public transportation
Public transportation is already filled with numerous impulses, watching reels on your phone adds to the impulses. Of course it can also let you forget your environment but is this really what you want when exploring a new country?
A reduction of the phone usage is advisable if you are easily overwhelmed. It doesn’t matter if you are waiting for the bus or train or when you use public transportation. I know it is appealing to use your technical device. But try to focus your attention on the stimuli that are already present and don’t try to create more.
Depending on the city, you can also explore your surroundings by bicycle, as this allows you to get a better feel for your immediate surroundings.
Plan down time to relax
That leads me to the next to leave time to unwind. Whatever this looks for you. Maybe it is going to bed early or having a late morning. Staying the morning or afternoon in your place of accommodation and rest. It’s important to process the stimuli that you have collected during touring the city. Collect your thoughts and give yourself time to process your newly collected memories. You can sit quietly or listen to calming music. Take this time to recharge your batteries.
Set boundaries and communicate your emotions
Especially if you are traveling with a travel buddy it is very important to communicate your needs. If your travel buddy is not as fast stimulated as you let them know that you need time to rest and recharge. This can look like “I don’t feel like visiting two museums” or “I need 10 minutes in calmness” or “I need to rest before going out for dinner”.
Be sure to know what is important for you right now and where you can make compromises. Make sure your travel styles and values fit together before going on a trip.
See the city from a distance
Often it gives you a great feeling to get away from the noises of the city and enjoy the view of a city from a distance. I remember hiking up to Cerro del Chupón in Monterrey Mexico and suddenly the huge city looks small from a distance. Or enjoying the view over LA at the observatory. Even the popular view points in Salzburg take you away from the bustling city into nature and offer amazing views from above. The noises get quieter with every step uphill.
Crowded places and attractions
If you want to visit crowded attractions make sure you go there during less crowded times. Early in the morning or in the evening there could be less people. I remember doing so on the Charles Bridge in Prague. Going there in the early morning in February was cold but also much less crowded. When you want to visit a museum, go there early to avoid the crowds.
You can also visit less crowded places and attractions. Over the years more and more people travel and can afford traveling hence it gets difficult to find the less crowded places, since the hidden places were also discovered by many tourists. But I’m sure you can find a place with less people.
Sensory reducing tools for your city trip
You can also bring sensory reducing tools on your city trip. These can be noise-canceling headphones or sunglasses. Wearing comfy clothing can bring additional calmness and peace in stressful situations. Furthermore you can bring any tools that regulate your senses like fidget tools such as a stress ball or textured objects. A lap pad or weighted blanket or focus on soft lighting or tinted lenses.
How to deal with immediate triggers
But how can you deal with immediate triggers? If you are at a cafe shop and all of a sudden a loud group of people enter. It is important to stay calm, focus on your breathing or something else steady. If it is too much to handle, withdraw from the situation. This may require a spontaneous change of plans, so you need to be flexible. It’s a great practice, since traveling helps you become more flexible when unplanned situations arise.
The author of the blog
Lisi is an adventurous, mostly solo traveler from Austria. She likes to travel slowly, discover underrated countries/regions, and of course, learn about cultures. She has been traveling the world and creating travel content since 2016. With a degree in tourism management and a passion for travel and cultures, she wants to tell stories that inspire her readers and help them travel more consciously.
