Rock On While Staying Grounded: A Neurodivergent’s Survival Guide to Music Festivals

Are you a music lover with a love and hate relationship with those big summertime music fesivals?

Oh hello, friend! Jessica here, your fellow introverted and chronically overstimulated mom with ADHD who also happens to love what music fesivals are all about.

As a former special education teacher and an easily overstimulated human currently learning to accommodate my own sensory needs (as well as my neurodivergent kiddos!), I understand firsthand how challenging navigating busy environments can be. This is especially true at a place as stimulating as a music festival.

When festival season hits, I want you to feel both excited and prepared to enjoy your favorite music. That's why I've gathered some tips and tricks to help you thrive at your next event.

Pack Sensory Tools: Noise-canceling headphones, favorite fidget toy, sunglasses, and hats.

What to Bring

Sensory Tools

• Noise-Canceling Headphones: Festivals are loud; if you're sensitive to noise, it can quickly become overwhelming. Noise-canceling headphones or earplugs are essential to help you enjoy the music without the sensory overload.

• Comfort Items: Bring something that comforts you, like a weighted blanket, a favorite fidget tool, or a piece of fabric with a familiar texture. These can be lifesavers when you need to calm your system.

• Sunglasses and Hats: Bright lights and sun can be overstimulating. Sunglasses and a wide-brimmed hat can help reduce sensory input and keep you cool. These are excellent tools for introverts as well. Sunglasses can help give needed socializing breaks when your social battery is low. 

Health Essentials

• Medications: Ensure you have all your medications, including extras in case of loss or damage. Keep them in a secure, easy-to-access place.

• Hand Sanitizer and Wipes: Festivals can be germy. Carry hand sanitizer and disinfectant wipes to keep your hands and surfaces clean.

• Hydration and Snacks: Festivals are notorious for overpriced and unhealthy food. And we can’t always count on the snack stand to carry our current favorite hyperfocus foods. Be sure to accommodate yourself and pack any preferred or safe foods that can be easily transported. Bring a collapsable refillable water bottle for easy storage. Look for healthy, high-protein options to keep your energy up without causing a sugar crash.

Practical Gear: Comfortable clothing, portable charger, portable chair or blanket, etc.

Practical Gear

• Comfortable Clothing: Pack or wear clothing textures that bring you comfort. Think of the most comfortable bra you own, if you choose to wear one. Dress in layers so you can adjust to the changing weather. Comfortable shoes and sensory-friendly textured socks are a must – you’ll be on your feet a lot! 

• Portable Charger: Keep your phone charged for emergencies and stay connected with friends.

• Portable Chair or Blanket: A comfortable place to sit and rest can make a huge difference. A lightweight, portable chair or a blanket gives you a place to relax and recharge.

What to Be Prepared For

Sensory Overload

Even with all your sensory tools, there may be times when it all becomes too much. Identify quiet areas or “chill zones” at the festival where you can retreat if needed. 

Set a timer for regular sensory break intervals, which can remind you to check in with yourself to take a quick sensory break. This planned break can reduce the need to take unplanned more emergent breaks due to sensory overwhelm. This can also increase a sense of control in a sea of sensory chaos. Allowing for a small sense of control can increase your tolerance of an unstructured event like a music festival. 

Don’t hesitate to step away and take a break. It’s okay to miss a performance to take care of yourself.

Social Interactions

Festivals are social events, and interacting with others can be exciting and draining. If you’re an introvert or have social anxiety, plan for downtime to recharge. It’s also helpful to attend with friends who understand your needs and can support you.

Changes in Routine

Festivals often mean a disruption to your regular routine, which can be challenging. Try to keep some elements of your routine intact, like meal times or bedtime rituals. Familiarity can provide comfort amidst the chaos.

Mental Health Tips: Self-care, set boundaries, buddy system
Embrace the Experience: Enjoy the music, connect with others, explore new things

Mental Health Tips

Self-Care

Self-care is crucial at festivals. Schedule time each day for activities that help you relax and reset. This could be meditating, journaling, or simply sitting quietly.

Set Boundaries

Know your limits and set boundaries. It’s okay to say no to activities or to leave early if you’re feeling overwhelmed. Your well-being comes first.

Buddy System

Having a festival buddy can be incredibly helpful. Choose someone who understands your needs and can help you navigate the event. Make a plan for what to do if you get separated or need assistance.

Embrace the Experience

While it’s important to be prepared, don’t forget to have fun! Festivals are a chance to immerse yourself in music, meet new people, and create lasting memories. Here are some ways to make the most of your experience:

Enjoy the Music

Let the music be your guide. Find performances that resonate with you and let yourself get lost in the rhythms and melodies. Music has a powerful way of connecting us to our emotions and each other.

Connect with Others

Festivals bring together people from all walks of life. Use this opportunity to connect with others who share your interests. If initial small talk is overwhelming and you expect to find yourself in that situation often, prepare a list of 3-5 conversation starters to bring with you. Having a list to reference can help reduce the anxiety of mentally running a list when you find yourself in a small talk situation.

Explore New Things

Step out of your comfort zone and explore new experiences. Whether it’s trying a new food, or discovering a new genre of music, festivals offer opportunities for growth and adventure.

After the Festival: Recovery time, reflect, stay connected

After the Festival

Once the festival is over, take some time to decompress and reflect on your experience. Here are a few post-festival tips:

Recovery Time

Give yourself plenty of time to rest and recover. Festivals can be physically and emotionally exhausting, so it’s important to allow yourself to recharge.

Reflect

Take some time to reflect on your experience. What did you enjoy? What was challenging? Use these insights to prepare for future events.

Stay Connected

Stay in touch with the people you met and the friends you attended with. Sharing memories and experiences can help prolong the positive effects of the festival.

Thriving at a music festival as a neurodivergent person requires some extra preparation, but it’s entirely possible to have an amazing time. By bringing the right tools, setting boundaries, and embracing the experience, you can thrive at your festival adventure.

Remember, it’s all about finding a balance that works for you. Don’t be afraid to put your needs first and make adjustments as necessary. Festivals are meant to be fun, and with a little planning, they can be an enjoyable and memorable experience for everyone. So pack your bags, grab your headphones, and get ready to rock out in a way that feels right for you. See you at the festival!

I hope this guide helps you feel more prepared and excited for your next music festival. Let’s support each other in creating a more inclusive and enjoyable festival experience for all! If you have any tips or experiences to share, leave a comment below!