“No! Not Disney!” My 5-year-old moaned when I told him our spring break plans.

Walt Disney World is a magical place…but depending on your family dynamic it can also be hard to navigate everyone’s sensory needs. Even if your kids don’t typically have sensory issues or struggle with emotional dysregulation, theme parks have a tendency to bring out the best and worst in all of us! Long wait times, hot and humid weather, crowds, loud startling noises, stimulating rides, explosive fireworks, other families melting down around you, tons of walking, torrential downpours that leave you with soggy “glass slippers”, late nights, missed naps, sugar overload, mistimed meals, and more long lines are enough to send anyone spinning in a tea cup!

The biggest challenge is balancing everyone’s specific sensory needs. My kids and I are all very different in our needs for sensory input, and these needs fluctuate depending on the day! Some love the constant go go go of theme parks…up to a point. While others need frequent breaks for free play and down time. Trying to meet everyone’s needs is tricky. But, keeping these differences in mind is the starting point! My 5-year-old enjoys Disney, but he would prefer the beach. My thrill-seeking 10 year old loves fitting in every ride and would stay until the park closes each night. My 2-year-old is still just figuring it out, but as a toddler she needs time to explore and play! So, what to do?

Here are some TIPS that may just save your sanity and make your vacation a little more magical!

1. Adjust your expectations for the trip overall. Yes, you spent a lot of time and money to make this trip happen…but be willing to adjust your plan from what you imagined or dreamed. Hitting every ride while being miserable isn’t fun for anyone! Sometimes trying to fit less into the day can make time for more fun memories!
   • Make your plans for the day, but be willing to change them.
   • Listen to everyone’s needs and adjust accordingly.
   • Split up at times if you need to.
   • Cut your day short if no one is having fun. No one wins a prize for “sticking it out.” Sometimes hanging out at the hotel playing games and ordering room service is what everyone needs.
2. Adjust your expectations of your kids’ behavior. Remember to start from a place of empathy rather than anger when your kids are melting down or having a hard time. Some of their needs are likely not being met. Are they hot? Tired? Hungry? Thirsty? Overstimulated? Do they need a break? Or all of the above? Pause to consider what unmet needs may be contributing to their meltdown. Instead of criticizing your child for “ruining” the family vacation with their meltdowns, affirm their feelings and problem solve together. You might try saying some things like this:
   • “It seems like you are having a really hard time right now. You are so hungry but nothing we packed sounds good and the lines for food are so long. Plus it sounds like you are tired of burgers and chicken tenders and only want more ice cream. The problem is that you really need some “real” food not just treats. I’m sure we can find something that you would like. What if I pull up the park menus on my phone and you can look at what other options they have that you do like. Then we could place a mobile order. In the meantime would you like an apple or a drink from the snack bag while you look?”
   • “You are so upset about how long the line is. Waiting is so hard especially when it’s this hot outside. You really wish it was already our turn. I get it! I brought a few things in my bag that we can do while we wait like crayons and paper. Do you want to take a look? Or maybe you have an idea of a game we could play.”
   • “You have done such a great job walking today. I hear you saying you don’t want to walk anymore. I’m sure your feet and legs are tired by now. The problem is we can’t stop right here in the middle of the crowd. Would you like to find a place to sit and hang out for a little bit to give your feet a break?”
   • “Sometimes being smooshed with so many people can feel a little overwhelming. Would you like to find a quiet place away from the crowds to play and eat a snack for a little while?”
   • “Fireworks are so loud. It’s okay that you don’t like the sound. I get it. Lot’s of people don’t like how loud they are. Let’s find a place to watch them where they won’t be so loud.”
   • “You really wish we could ride one more ride. The problem is that it’s getting pretty late and we want to beat the rush out of the park. Would you like to start planning the first ride you want to go on tomorrow when we come back?”
   • “I see that your sister is really annoying you. Sometimes siblings can be really frustrating especially when they are hot and tired. Hitting isn’t allowed, but being frustrated is allowed. Can you think of a different way to get your frustration out that doesn’t involve hitting? I’m happy to help you think of some ideas.”
3. Schedule downtime. Even if your kids don’t feel like they need it, everyone needs some downtime!
   • Take a break from the park to go swimming at the hotel. You can always go back to the park later in the afternoon if everyone is feeling up for it.
   • Plan “downtime” days where you don’t go to the parks at all. Maybe you play one of the Disney inspired putt putt golf courses, swim, or check out the Disney Boardwalk for a an hour or two.
   • Schedule a water park day where some can relax and have free play time on the “beach” at Typhoon Lagoon while others in your group slide down every water slide and hit the wave pool. Everyone’s needs are being met! This may mean splitting up for part of the day, but a water park is an easy place to have a home base where everyone can meet back up frequently.
   • If your kids are getting overheated, take a break to browse in the air conditioned gift shops. This can backfire I admit. Seeing all of the toys and not being able to buy them all can lead to meltdowns too! More ways to handle this below.
   • If you are at one of the parks and your child needs some quiet time or free play time, each park has spots that tend to be less crowded where your child can rest or play. There are child baby changing and breastfeeding rooms with rocking chairs in all of the parks. These areas tend to be tucked away in quieter areas with benches for those waiting outside. Some of the parks also have playgrounds and splash pads (so be sure to always have bathing suits tucked in your bag or layered under your kids clothes. Towels are helpful too)! This is a great way for kids to decompress and let off steam.
     • Animal Kingdom has an amazing playground near the Dino Land with a giant sand pit, places to climb and run, and benches for parents to sit! Fans and shade are a plus in this part of the park.
     • At Magic Kingdom near the big top tent by the Dumbo ride there is a circus inspired splash pad! The Dumbo ride also has an indoor, air conditioned circus playground for a wide range of ages. Even if you don’t want to ride the ride you can still play!
     • Epcot also has open spaces, gardens, and playgrounds for kids along with splash pads. These play areas do change depending on what festival is currently being featured at Epcot, but the Nemo ride has an aquarium with a small indoor play area. It can get crowded and noisy, but it’s a fun, air conditioned place to let off steam.
     • Many of the Disney resorts also have playgrounds.
     • Disney Springs has a splash pad!
     • Hollywood Studios doesn’t currently have a playground area since they removed the Honey I Shrunk the Kids play area to make room for The Star Wars land. But the Cars show has a less crowded area outside with life size replicas of several main characters from the movie. This is a great place for kids to run around and play!
4. Come Prepared with Food!
   • Bring snacks!!! When you first get to Orlando make a quick trip to the grocery store or have a mobile order delivered to your hotel (many hotels will allow this). Pack a small cooler that you can put under the stroller. Yep! Disney does allow you bring your own food and drinks into all of the parks (no glass or alcohol). Snacks in baggies are a life saver for the kids to eat in line or while you are walking between rides. Reusable water bottles that you can refill are a great idea too since bottled water is pricey in the parks. Keeping everyone hydrated will also help prevent meltdowns and heat exhaustion! I also like to pack a simple lunch for the kids so they can eat on the go instead of having to wait for food. Protein bars, yogurt squeeze packs, nuts, goldfish, cheese sticks, dried mango, fruit cups/cut up fruit and veggies, or whatever your kiddo LIKES will make things easier. I tend to throw in some items that we don’t usually eat at home as a surprise too!
5. Come Prepared with Layers of Clothes and Good Walking Shoes.
   • Disney weather changes frequently! One minute it’s cold and the next you’re sweltering. Layers are essential! And, of course there’s always the chance of RAIN. Be prepared with ponchos and stroller covers. When it rains in Florida…it pours! Having backup outfits in case everyone gets soaked also helps ease the misery. Spills and ice cream mishaps do happen. So, unless you want to spend a fortune on Disney gear, pack an extra shirt for everyone. If for some reason you run out of wipes or diapers Disney does sell essentials like these in the Baby Station. Make sure to bring sun protection for everyone too! Hats, sunscreen, sunglasses are all helpful ways to block out the heat of the day. Wearing good shoes make a world of difference. You will be doing a ton of walking at the parks. Tennis shoes are a great option but can feel hot. Walking sandals like Teva’s that can get wet are my favorite option when the weather is hot and muggy. If it rains you won’t be in soggy sneakers for the rest of the day!
6. Bring a Good Stroller…or Two! And, Consider a Baby Carrier.
   • I love our double stroller that has sunshades with UV protection and that can recline for naps. It has always been a life saver on our Disney World Trips. Kids get tired and need a place to sit. Sometimes, as parents we need our kids restrained so we can hurry up and get where we need to go!
   • Consider an umbrella stroller even for your older kid who may have typically outgrown this especially if they are neurodivergent. That way if they get hot or tired they have a shady place to sit and rest. Or, if they become emotionally dysregulated, they have a place to hide away with the shade down. We’ve had some weird stares and comments about this in the past, but I don’t care. We do what works for our family. And this has been a life saver on many occasions. When we’ve stayed until closing my oldest has hit the wall and at times fallen asleep in the stroller on our way out of the park. Instead of a tired child complaining the whole way out…we have a sleeping child! It’s okay to make life easier for all of you! Remember…we are adjusting our expectations of our kids. This is one easy way.
   • Consider bringing a baby carrier like an Ergo or Baby Bjorn that has a sunshade. When my kids were less than 2 years old I always brought a baby carrier to the parks. That way they could take a nap while we waited in line or were walking around. They are allowed to stay in the carrier on certain rides as well! Since strollers aren’t allowed in the lines this was a life saver.
7. Prepare your Kids for the Entry Process.
   • Entering the parks can be a little overwhelming for kids and adults! After parking and walking (or riding the tram) to the main entrance you will go through a security check where all bags and strollers must be checked, and you will be required to walk through a metal detector. If you are heading to Magic Kingdom you will have a slightly longer journey because you will still need to ride on the ferry boat or monorail before you can scan your pass to get into the park. Once you’ve passed through security you will then scan your magic band or park pass to enter! The lines usually move quickly through these areas, but it can be crowded. Prepare your kids by letting them know what to expect ahead of time.
8. Beat the Noise.
   • Noise dampening and muting headphones are a life saver with crowds and fireworks. Throw them in your bag or under the stroller. These are especially helpful for parades and shows that may be passing by.
9. Beat the Heat.
   • Water spray bottles with a fan are helpful for cooling things down. Disney does sell these with batteries included but at a much steeper price than you can find online. If you want a theme park version, go for it! If you’d rather spend your money on other things, you can grab something similar on Amazon. I also love the neck fans that circle around your neck! These have two little blowers and a usb to recharge at night! Hats, sunglasses, and breathable clothing is also helpful.
10. Beat the Lines.
    • The Genie pass and mobile ordering on the MyDisney App are so worth it! Saves waiting in longer lines for rides and food. Plus you can check wait times for rides to see which ride may be the best option.
    • If your child does have diagnosed sensory issues or is neurodivergent/ASD/ADHD Disney does accommodate for these differences. You can see their customer service team for a pass that allows you to wait in a virtual cue rather than in a physical line. They also offer online preregistration. Check their website for the details. It can be a life saver. I love that Disney gets it when it comes to these differences and does their best to accommodate!!!!
    • Try rushing to favorite rides during fireworks or parade times! Often the lines are shorter since most people are watching rather than riding at those times. This has always been a great way for us to fit in that last ride of the night!
11. Have a Gift Shop Plan in Place.
    • Toy stands and gift shops can be a worst nightmare! Kids see…kids want…kids cry when they don’t get what they want. AND THERE IS SO MUCH TO WANT!!!!! One way that we’ve navigated this challenge has been to get our kids Disney gift cards for the trip with a preset amount of money on their card. They can spend that Disney money whenever and however they would like…but that’s it! Once it’s gone, their shopping is over. This has helped our kids have a better concept of budgeting and has encouraged them to prioritize and evaluate what they really want. If they have additional money of their own that they would like to spend, that’s up to them. 
12. DON’T FORCE Your Child to Ride!
    • Do not force your child to ride a ride that they don’t feel comfortable riding. And don’t shame or guilt them. Instead recognize that your child is listening to their body and what they feel comfortable with. Yes, maybe they would love the ride, but forcing it before they are ready to give it a try will create mistrust and tell them to ignore their own safety cues. Instead, try saying something like this…”You don’t feel ready to try this ride yet. Maybe you will next time. If you change your mind let me know. I would love to ride it with you when you feel ready. Some of these rides can look a little scary. But, I’m here to keep you safe. Would you like to watch a video of the ride so you can see what it would be like head of time?”
    • YouTube has a ton of videos that allow you to ride virtually. Parent swap is an option as well if the rest of your group is going on the ride. You can get a turn the second time around! And, remember, just because your child rode a ride in the past or something similar, it doesn’t mean that he/she is up for it every time.
    • On our last trip to Disney my son refused to ride the Runaway Railroad at Hollywood. He melted down in line, resulting in a huge scene. At least we gave everyone around us something to pass the time! I quietly exited with him through a side door with the help of a cast member, but I was confused. This had been his favorite ride the last time we had been there. What had changed?
    • Instead of getting upset or trying to use logic like this, “This is ridiculous! You love this ride. You road it over and over again last time we were here. It isn’t scary!”, let your child listen to their own body and their emotions. My son was only able to calm down when I affirmed his feelings and said something like, “You really don’t want to ride this ride today. That’s okay. We aren’t riding it. I’m sitting right here with you while the others ride it. I’m not going to force you to ride a ride that you don’t want to ride or that scares you. I am curious why you don’t want to ride it since you liked it in the past. If you want to talk about it I would love to listen.”
    • It turned out that the ride had actually scared my son in the past. He didn’t like the tornado or the rushing water in the sewer. He told me that it had given him nightmares. He asked me to pull up a video of the ride so that he could show me the exact parts that scared him. After we watched it together he was much calmer and told me that he kind of did want to ride it, but at the same time he didn’t. This was a great opportunity for me to talk to him about “mixed emotions.” Sometimes we can feel two things at the same time and that can be confusing.
13. Consider Exiting the Parks Before Closing Time.
    • Honestly, closing time at the parks is my least favorite time. Everyone is tired and ready to be done for the day, but somehow that inspires the park closers to get a second wind! Moms and dads race with strollers hoping to make it to the front of the monorail line. Families drag each other along as they dart toward the ferry boat. The parking lots are a sea of slow moving cars all wishing they were already back at their hotel. Potential solution…leave a little early! Do you really need to stay for the fireworks every night? Maybe watching them from your hotel would be nice for a change

I hope these tips will help make your time at the most magical place on earth a little more magical and a little less stressful!!! Parenting is hard…vacations can be challenging…but, you’ve got this! If you have any questions or would like to leave some additional suggestions on ways you navigate Disney trips I would love to hear!! Leave a comment below.

Dr. Emma Hostetter, (Aparently More)

(originally published March 27, 2023 on The Honest Croissant under the title Tips for Minimizing Meltdowns at Disney World)