By Sam_v, recent graduate from the University of Texas at Austin and writer passionate about neurodiversity.

Leaving the house can be a daunting experience for many, myself included. The thought of the unexpected, busy streets, overwhelming sounds, communicating with strangers, and so much more fills me with anxiety. On more than one occasion, I’ve canceled my plans because it all feels like too much.

As an adult, there are many things that require me to leave my house. Some of these include doctor’s appointments, grocery shopping, visiting the post office, and keeping a job. Because these events are unavoidable for me, it became essential for me to develop some coping mechanisms for leaving the comfort of my home. One of those things is to have a to-go bag to bring out into the world with me. Inside this bag, I keep items that help me function and cope with the outside world. Below, I’ve gathered some of my favorite items and will share with you why they’re so important to me.

Planning Ahead

Before I dive into my bag essentials, I want to discuss a few things you can do before leaving the house to improve your experience. The first is to identify what makes leaving the house difficult for you. Maybe it’s driving in traffic, wading through crowds of people, or not knowing what your day will look like.

You can take back a little control over issues like these if you create a plan for yourself. Some examples include researching the busiest traffic times of your route, mapping out how to reach a new destination, and avoiding busy store hours. I’d also recommend creating a protocol for yourself if things become too overwhelming. This could mean finding a quiet location where you can sit, drink some water, and decide whether you can keep going or if you should head home.

Now, let’s talk about what I keep in my bag!

Tangle Toy

Fidget toys are something I always like to have handy, especially if I’m nervous about a particular environment I’ll be visiting. When I’m worried about the sensory input of a specific place, it’s comforting to know that I have a discreet tool for stimming on hand. Tangle toys are a favorite of mine because they can keep both of my hands busy, and if needed, I can hold them in my lap or under a table if I feel uncomfortable letting others see.

Snacks to Go

As someone who struggles with eating sensitivities, it’s important for me to keep small snacks with me anytime I leave the house. Before leaving the house, I always ask myself if I feel good enough to go out or if I’ve eaten enough to help regulate my body. If I must go out when I’m not feeling my best or I think I’ll get hungry while I’m out, I’ll toss a snack in my bag.

If you don’t already have a favorite snack you can bring on the go, I recommend looking for something that won’t melt or go bad in your bag and isn’t too messy to eat in public easily. Lately, my favorites are single packs of Cheez-Its and beef jerky. Others I recommend include dried fruits, pretzels, and granola bars. These snacks can help fuel you when out and about until you can return home to your other safe foods.

Noise Canceling Headphones

As an autistic person, I find it crucial to have my noise-canceling headphones with me at all times. The world is full of loud and unexpected sounds, but depending on my plans, I can think ahead. Headphones are most useful when they’re already on before the noise begins. That’s why I try to put them on before I get to a location where I expect overwhelming noise. For example, if I’m heading to a store that’s often bustling with people or has loud music, I’ll pause before walking through the entrance to pull my headphones out of my bag and onto my head.

I have two pairs of noise-canceling devices. The first are my Beats Studio3 wireless headphones. These are great for listening to music and repressing intense noise. One thing that I really like about these is that they’re visible to others, so they know to get my attention before speaking to me.

Alternatively, I use my Loop earplugs, which are great for those seeking a less noticeable solution. The great thing about Loops is that you can choose earplugs based on your needs. With Loops, you have the option to reduce noise while still being able to hold a conversation. I’ll often opt for these earplugs when I know there’s a greater chance I’ll need to talk to someone or listen for important announcements while I’m out.

Notebook

Even if you don’t typically use notebooks or journals, there are many ways to utilize them when you’re out of the house. One of my favorite ways to use notebooks is to write out a plan for myself that I can take with me. If I go grocery shopping, I can organize my list by the store layout. If I have several errands, I’ll figure out the best route to take and what I need from each location.

Another way I use my notebook is to brainstorm when I’m overwhelmed. I can find a quiet place to sit down with my thoughts and write about what I need to do to finish my tasks or determine what steps I can take to get home. I’ll even take notes about what I want to say on trips that involve more communication. For example, if I’m going to a doctor’s appointment, I’ll make a list of symptoms or stories that I want to share.  

A personal favorite of mine is the pocket-sized Field Notes notebook. Because of its small size, I can easily fit it into any bag, and the cover is pretty durable, so it can handle being taken out and about.

Plush Keychain

When venturing out of my apartment, I find it comforting to carry a piece of home with me. For me, this means attaching a plush keychain to my bag. Plush toys have always been a source of comfort in my life. One of my favorite ways to stim is by running my fingers along the soft fabric, and with a keychain, this becomes easy to do in public discreetly.

My favorite brand to purchase plush keychains from is Jellycat. Jellycat is known for its high-quality material and cute designs. If you enjoy ultra-soft plush toys, I highly recommend checking out their website.

Non-Visible Disability ID Card  

I also want to mention the Hidden Disabilities Sunflower, which started in England in 2016 as a symbol for non-visible disabilities. This company offers an ID card that you can keep in your wallet that explains that you have Autism Spectrum Disorder and the types of assistance you may need.

Also, note that Hidden Disabilities Sunflower isn’t the only company offering non-visible disability ID cards, so be sure to research which card will help you most.

Packing Your Own Bag

I hope this has helped you think about ways to make life a little easier and given you some ideas for your bag. If you’re considering packing your own to-go bag, I recommend personalizing the items you pack. Just as each individual is unique, so are their needs and lives. At the end of the day, your bag should make leaving the house a more pleasant experience.