Helping someone on the autistic spectrum navigate a shopping trip

Helping someone on the autistic spectrum navigate a shopping trip

Someone on the autistic spectrum can find navigating a shopping trip daunting and often experience a meltdown or panic attack. Shopping be difficult for some autistic people due to smells like, chemicals, bakery products, meat and fish counters. Noises made by people, phones, announcements, music, fridges humming etc can also be stressful. Autistic spectrum people are also often sensitive to excessive light, bright artificial lights that highlight produce, flashing signs etc. Avoiding this requires preparation, patience, and understanding. Start with clear expectations and support.

Prepare in Advance

Before heading out, create a visual schedule or checklist outlining the trip, ensuring that everyone knows what to expect know what. Also consider an exit plan should things go wrong. E.g. know distance to the car, prepare soothing and calming exercise, or have a portable sensory tool kit which could including calming scents, stress balls, chewable jewellery or other comfort relief item on hand.

Discuss the plan in advance, including the expected duration and purpose, to help ease anxiety. Choose the most comfortable and ‘safe’ clothes to minimalize sensory distress and make sure you have had the best possible meal before going and ensure that  you take ‘safe’ snacks and a drink to eliminate concerns about getting hungry and thirsty.

Sensory Considerations

Choosing a quieter time to visit the store also reduces sensory overload. Sensory considerations play a crucial role, so bringing noise-cancelling headphones, sunglasses, or a comforting item can provide reassurance.

Some stores even offer “quiet hours” specifically designed for neurodivergent shoppers, which might be worth exploring.

Set Clear Expectations

Setting clear expectations is another key strategy. Using social stories or role-playing before the trip can help everyone feel more prepared especially if children are involved.

Positive reinforcement

Positive reinforcement, like praising calm behaviour or offering small rewards, can make the experience more manageable. Keeping shopping trips short and focused is helpful, especially if they can engage in tasks like picking items or scanning products at self-checkout.

Plan an exit

Planning an exit strategy in case of distress is always a good idea. Move to a quieter space and start practicing calming techniques such as deep breathing or grounding exercises can help prevent escalation if signs of overwhelm appear. Should a meltdown occur, companions should stay calm and supportive—rushing or pressuring may make things worse.

Every individual is different, so adapting these strategies to specific needs can make shopping trips a more positive experience for everyone.

Personalized Shopping Plan for Autistic People

1. Pre-Trip Preparation

·        Create a visual schedule or checklist outlining the shopping trip.

·        Discuss the plan beforehand, including the estimated duration, location, and purpose.

·        Ensure that basic needs of hunger and thirst as well as comfortable clothes are met.

·        Consider visiting during quiet hours or less crowded times to minimize sensory overload.

·        If possible, preview the store online or with a short visit beforehand.

2. Sensory Considerations

·        Bring noise-cancelling headphones, ear defenders or earplugs to reduce overwhelming sounds.

·        Use sunglasses or a cap to help with bright fluorescent lighting.

·        Keep a comfort item (e.g., a fidget toy or a familiar object) on hand for reassurance.

·        Have a portable sensory tool kit, including calming scents, stress balls, or chewable jewellery or whatever the person usually uses to calm down.

3. Setting Expectations & Providing Support

·        Use social stories or role-playing to practice what might happen in the store especially with children.

·        Define clear behaviour expectations in simple terms (e.g., "We will walk calmly and take turns").

·        Offer positive reinforcement (e.g., praise or small rewards for staying regulated).

4. Short & Focused Shopping Trips

·        Keep the trip brief and purposeful—only buy essential items or items on the list.

·        Involve them in decision-making, such as choosing products or scanning items at checkout. As far as possible

·        Have a clear exit plan in case they start feeling overwhelmed.

5. Managing Stress & Preventing Meltdowns

·        Recognize early signs of distress and redirect attention to something calming.

·        Guide them to a quieter space if they seem overstimulated.

·        Use deep breathing exercises or grounding techniques to help regulate emotions.

·        If a meltdown occurs, remain calm, patient, and reassuring—avoid rushing or pressuring them.

6. Post-Trip Reflection & Adjustment

·        Celebrate small successes and acknowledge their efforts.

·        Discuss what went well and what could be improved for next time.

·        Adjust the plan based on their individual needs and preferences.