Every spring, the city of Austin and its innovative art and music scene ramps up for SXSW, one of the biggest music festivals of the year. The festival attracted more than 205,000 music enthusiasts in 2022—41,000 of whom likely live with a mental illness.
Music festivals can be a source of fun, excitement, and unforgettable experiences. But for folks with mental health conditions like autism, ADHD, social anxiety, PTSD, or OCD, attending these events can be a daunting task. Loud music, packed crowds, and overstimulating environments can trigger anxiety, sensory overload, panic attacks, and other cognitive symptoms. You might feel claustrophobic among so many people, feel overly anxious about being able to escape in an emergency, or unable to think about anything else but the itchy festival gear your friend forced you to wear. Anxiety can take the fun out of a festival—but it doesn’t have to!
If you’re neurodivergent and planning to attend a music festival, it’s important to be prepared. By learning self-care practices, you can learn to cope with difficult emotions that may arise at a high-energy event and still have a safe and enjoyable experience. Here are some tips to consider:
Plan ahead
Planning ahead is key when it comes to attending music festivals, especially for folks with anxiety. Create a schedule of the acts you want to see and plan your itinerary accordingly. Make sure to factor in breaks, rest periods, and time for self-care. Many festivals like SXSW offer a mobile app for you to build your schedule with ease.
Then, identify what stresses you out about this event. Focusing on what you can control, jot down a few ideas of how you can better prepare. For example, if you’re worried about getting lost or separated from your group, you might agree on a meeting point or download a festival map app. If you fear a panic attack might come on and you’ll be unable to get help, inform your friends and locate where you can get medical aid in advance.
Read: 9 Journaling Strategies to Relieve Stress & Boost Self-Awareness
Bring the right gear
At a music festival, the right gear can make a huge difference in your comfort and safety. This pack list can help you regulate anxiety and sensory input:
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- Earplugs to reduce environment noise and avoid overstimulation
- Sunglasses and a hat for light sensitivity (and if you need a little private cry)
- Fidget toy or worry stone to stimulate or ground anxious hands
- Tent and weighted blanket if the festival allows for it, for a moment to ground yourself
- Plenty of water and snacks to stay hydrated and energized throughout the day
- Sensory-friendly clothing you feel most comfortable in, even if it’s not flashy festival attire
- Phone charger so you won’t need to worry about finding your friends or getting home
Find a quiet spot
If you start to feel overwhelmed or overstimulated, find a quiet spot to rest and recharge. Look for areas away from the crowds and noise, such as a quiet corner, a shaded area, or a nearby park. Take some deep breaths, do some grounding exercises, or listen to calming music to help you relax. Read the next step to learn coping tools you can use in your quiet spot.
Practice self-care
Self-care is essential when it comes to attending music festivals as a neurodivergent individual. Make time for activities that help you feel calm and centered, take breaks when you need them, and don’t push yourself too hard. Remember that it’s okay to say no to activities or events that don’t feel comfortable or safe for you.
Try out these coping tools for overstimulation and anxiety relief at music festivals:
- Learn how to recognize and mitigate an anxiety attack.
- Try these 6 steps to stabilize your senses.
- Be aware of your triggers to better cope.
- Use an app for anxiety, stress, or meditation.
- Do grounding and breathing exercises.
- Practice healthy emotional regulation.
If you plan on consuming alcohol and other substances, make sure to drink plenty of water, eat well, and avoid sugary foods that can hike anxiety. Alcohol and other substances festival attendees often partake in can interact with medications you may be taking, so it’s important to check with your healthcare provider first. Prioritizing your physical health and safety can help you have a more enjoyable and memorable experience.
Read: Self-Care Strategies for Trauma Relief
Go with support
It’s common for people to want to make new friends at festivals, but that’s easier said than done if you have social anxiety. You don’t have to force yourself to step outside your comfort zone if you aren’t ready. If you are nervous but would like to meet new people, try looking for online support groups for neurodivergents attending the festival or meetups for people in your interest group.
You may also feel more comfortable attending a music festival with trusted friends who understand your mental health needs. Having someone by your side who knows your triggers can help you navigate any challenging situations that may arise. Remember that you are not a burden to your loved ones—ask for help or support if you need it.
Read: Guide to Building Your Social Support System (And How to Ask for Help)
Seek professional help if needed
If you’re struggling with anxiety, sensory processing, or other mental health challenges at a music festival, don’t hesitate to seek professional help. Many festivals offer on-site medical and mental health services, such as first aid, counseling, or crisis intervention. If you need additional support, consider contacting a local mental health provider or crisis line.
The coping skills we covered are meant to help you deal with challenging emotions that may arise in a healthy way. But if feelings of worry, anxiety, fear, and overwhelm are rampant in your life, it may be time to see a therapist.
Are you ready to start your healing journey? Our therapists at Austin Anxiety and Trauma Specialists offer online counseling to all residents of Texas. Schedule your first appointment with us and we’ll match you with a trained professional who can best help you manage anxiety and panic disorders.
It can get better. We can help.
