Sensory overload downshift plan | Ticked Bucket List Skip to content

Summary

What this is: A simple plan to prevent symptom escalation in high-stimulus environments (crowds, noise, light).
Who it’s for: Migraine-prone and sensory-sensitive travelers, or anyone with flare-prone nervous system load.
Output: A stimulus budget + exit rule + swap options you can paste into your Trip Snapshot.
Method: Reduce inputs before symptoms spike; do not negotiate while overloaded.
Decision thresholds: If symptoms rise within 30–60 minutes in crowds, shorten exposure blocks.
Safety boundary: Planning support only.

Decision thresholds

Trigger	Action
If symptoms rise within 30–60 minutes in crowds	Do use 30–45 minute exposure blocks with seated resets.
If noise/light reliably triggers symptoms	Do carry a stimulus-reduction kit and choose quieter venues/times.
If you notice early warning signs	Do exit early using a pre-agreed cue phrase; switch to quiet reset.
If you are in a flare	Do minimum plan: one anchor activity only; prioritize recovery.

Stimulus budget plan (paste-ready)

Edit the plan below. Then use “Copy this plan” to paste into Notes, email, or your Trip Snapshot.

SENSORY OVERLOAD DOWN-SHIFT

Stimulus budget:
• Max high-stimulus exposure: [30–45] min blocks
• Reset: sit + hydrate + quiet for [10–15] min between blocks

Kit:
• Ear protection / ANC, eye protection, layer, hydration, snack

Exit rule:
• If symptoms reach [your early warning], leave within 10 minutes (no debate)
• Cue phrase: “[cue phrase]” = immediate downshift

Swaps:
• Indoor quiet museum / shaded café / early morning walk / hotel reset

Safety boundary

Ticked Bucket List provides educational travel-planning decision support. This page is not medical advice and not a medical clearance to travel. If symptoms are new, severe, rapidly worsening, or you have a high-risk medical condition, seek clinician guidance before departure. For urgent symptoms, seek local urgent care.