With tips for their neurotypical friends too, by Narin Oz

Being at the Edinburgh Fringe is really overwhelming for many neurodivergent people, on top of trying to decipher ambiguous, indirect language neurotypicals throw at you on a continuous basis. 

As a performer and visitor to the festival, I have worked out the most effective way of having a great time at the Fringe with minimal overwhelm. This guide coversing all the best low-stimulating places to hide out and relax and what to do when you are bombarded with demanding neurotypical people. 

And for neurotypicals, lower down I have some tips for you too on what to say and do to help release the stress.

1. Plan your Fringe

Decide on your must-see shows well in advance and book tickets online. This avoids queues, on-the-spot decisions, and sold-out performances. Have a backup list just in case. There are also some amazing relaxed performances designed for neurodivergent people so check those out! Including my one, Narin Oz: Inner Child(ish).

2. Not haggis again

The first few days are a big change of routine, so take it easy. If you need to eat the same foods every day to stay grounded, do it! I ate vegetarian haggis every day the only thing that kept me sane.

3. Map your route

Edinburgh’s Old Town is a maze of cobbled streets and steep closes. Use Google Maps or Citymapper to plan your routes between venues.

4. Schedule downtime

Do not overschedule. Two or three shows a day max — with big breaks. Don’t feel you’re missing out if you stay home or somewhere quiet. Honour what you feel like doing.

5. Identify Quiet Zones

Research low-stimulation areas ahead of time. Parks, quiet cafés, or calm corners within venues can become your sanctuary. I recommend Arthurs Seat.  Here’s a quiet spaces map.

6. Set boundaries for neurotypical friends

Neurotypicals often communicate indirectly, expect mind-reading and can be enthusiastically demanding.

• Be direct and clear: ‘I need 30 minutes of quiet now.’
• ‘No’ is a Complete Sentence: ‘No, thank you’ is valid.
• Use visual cues: Headphones reduce approaches. Eye contact optional.
• Pre-rehearsed phrases: ‘I’m not feeling very social."
• Use a safe word: Agree on a subtle exit signal with your friends.
• Don’t engage with ambiguity: Ask: ‘Can you be more specific?’
• Recover fully from overload: Remove yourself. Don’t push through. Be kind to yourself.

Guidelines for neurotypicals with autistic friends

1. Don’t Rearrange Plans Last-Minute. If you’re meeting at 10 for a 10:30 show, don’t show up at 10:15 and change the plan. Be reliable.
2. Communicate clearly. ‘Let’s meet at 2pm at the main entrance of Pleasance Courtyard’ is better than ‘Let’s meet near Pleasance later.’
3. Shared silences. Meltdowns/shutdowns = overloaded brain, not anger. We don’t filter sensory info automatically like you do.If your autistic friend shuts down or melts down, let them. Don’t touch them. Most of us find comfort just having someone nearby in silence.If we retreat, don’t take it personally. Offer a quieter option or just be.
4. Help with practical stuff Offer to navigate crowds, check show accessibility, or manage bookings. It reduces decision fatigue. 
5. Create a buffer. If your friend looks overwhelmed, shift the topic or suggest a break.
6. Help with sensory overload. Suggest headphones. Check lighting/noise levels. Plan quiet time after stimulating events.
7. Validate their experience. Say: ‘I get that this is overwhelming,’ not ‘Just calm down.’
8. Support their boundaries. Back them up in social settings. Don’t force them to interact.

Fringe artist escape spots

1. Fringe Central Hub (Grassmarket Community Project). Open to all Fringe artists. Come and go as needed. Relaxed events, fidget toys, noise-cancelling headphones provided.
2. Health In Mind. For 1:1 wellbeing check-ins. Email: fringe@health-in-mind.org.uk. Also has a bookable quiet room.
3. Break-Out Bench (upstairs at the Hub). Not silent, but clearly marked. Equipped with sensory items and ear defenders. Ideal for artists who don’t want to be approached.

The Edinburgh Fringe Festival can be magical  but only if  needs are respected. When neurotypical and neurodivergent people work together with honesty and clarity, everyone has a better time. To be honest, I'd rather have my performance streamed from home so I don't have to put up with sensory bombardment. But that's another story. 

• Narin Oz’s Inner Child(ish)  is at the Just The Tonic Mash House at 4pm for the duration of the Fringe.

Published: 19 Jul 2025