The holiday season is here, bringing family gatherings, sensory-stimulating environments, disrupted routines, and heightened expectations. While the holidays are often portrayed as a joyful time, they can present unique challenges for neurodivergent individuals. With practical strategies and self-compassion, the season can become not only manageable but even enjoyable.
The holidays often disrupt daily routines and introduce unpredictable elements that can feel overwhelming. For those with autism, ADHD, or other neurodivergent traits, sensory sensitivities, changes in structure, and increased social demands can amplify stress. The bright lights, strong smells, loud conversations, crowded spaces, and fluctuating schedules may overstimulate the nervous system, affecting mood, focus, and overall well-being.
Strategies for a Smoother Holiday Season
Stick to a Routine (When Possible): Routines provide structure and predictability, which can help reduce anxiety. While holiday plans may disrupt some schedules, try to maintain consistency in key areas like sleep, meals, and downtime. Preparing for changes—such as reviewing the day’s itinerary—can make transitions smoother.
Practice Sensory Awareness: Bright lights, loud noises, and strong smells are common during the holidays, but small adjustments can make these experiences more manageable. Consider wearing sunglasses in brightly lit spaces, sitting away from noisy areas, or bringing foods you enjoy to gatherings. Sensory-friendly tools like noise-canceling headphones or a favorite comfort item can also help.
Communicate Your Needs: Let family and friends know what supports your comfort and well-being. Whether it’s requesting shorter visits, accommodations for dietary needs, or a heads-up about plans, advocating for yourself can reduce stress and help others provide meaningful support.
Set Boundaries Around Social Expectations: The holidays often come with pressure to engage in conversations or activities that can feel draining. Remember, it’s okay to say no or step back when you need to. Focus on interactions and events that feel meaningful to you, and remind yourself that meeting everyone’s expectations is not your responsibility.
Prioritize Self-Care: Self-care is essential, especially during busy and potentially overwhelming times. This could include taking regular breaks, journaling to process emotions, or engaging in calming activities like yoga or mindfulness exercises. Listen to your body and mind—rest when you need to and recharge in ways that work best for you.
Embrace Self-Compassion: The holidays don’t always go as planned, and that’s okay. Be kind to yourself if things feel overwhelming or if you need to adjust your approach to traditions. Celebrate small wins and remember that your well-being is just as important as anyone else’s.
By embracing these strategies and allowing yourself the flexibility to adapt, you can create a holiday season that feels more aligned with your needs and priorities. Remember, the goal isn’t perfection—it’s finding moments of joy, connection, and peace in a way that feels right for you.
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