Holidays can be a very stressful time for people with autism spectrum disorder or those with sensory issues. It can be a good idea to try to prepare your family and those around you for different ways to reduce stressful situations.
I often discuss how I protect my mental well-being during the holidays, but each year, I also explain how autism affects our celebrations. My son loves the holiday season, but the changes can be overwhelming for him. To ease this, I start preparing our home around Halloween. On November 1st, I begin decorating for the upcoming holidays. This tradition brightens my spirits and gradually helps him adjust to the changes, reducing potential holiday overwhelm. The holiday season can be particularly overwhelming for individuals with sensory processing challenges. The increased activity, bright lights, loud noises, and routine changes can be difficult to manage. As a parent of children with sensory processing disorder (SPD), I understand these challenges well.
While the holiday season is often seen as a time of joy and togetherness, it can also be a period of overwhelming stimuli and stress for families dealing with sensory processing challenges. Autism can make the holidays daunting for both parents and children. In this blog post, we will explore tips for managing the sensory overload that can come with the holidays. From setting boundaries to creating a sensory-friendly environment, we aim to provide insights and advice for navigating this time of year with grace and resilience.
Understanding Sensory Overload During the Holidays
During the festive season, our senses are bombarded with an array of stimuli. Bright, twinkling lights, the constant jingle of holiday music, crowded shopping malls, and the potent mix of pine, cinnamon, and baked goods can transform what should be a merry time into a gauntlet for those with sensory processing challenges. This sensory-rich environment can be particularly daunting for individuals on the autism spectrum, for whom these ubiquitous holiday elements can trigger stress, anxiety, and discomfort rather than joy and excitement.
Recognizing the early signs of sensory overload is crucial. These signs can vary widely but often include irritability, difficulty focusing, physical complaints such as headaches, and a sudden increase in repetitive behaviors or meltdowns. Understanding these indicators can help parents and caregivers take swift action to mitigate the impact and help their loved ones navigate the holiday season more comfortably.
Proactive strategies are key to managing sensory challenges during this busy time. This may involve planning outings during less crowded times, using sensory aids like noise-canceling headphones during potentially overwhelming events or identifying a safe, quiet space away from festivities for decompression. By anticipating and planning for situations that might be difficult, families can create a holiday experience that is enjoyable for everyone, including those with sensory processing difficulties.
Recognizing and addressing sensory overload not only empowers individuals with sensory processing challenges but also enriches the holiday experience for the entire family, ensuring that the season of togetherness can be celebrated by all.
What are some of the sensory challenges an autistic person might experience?
Autistic Individuals can often have their senses easily overloaded. However, it’s different for everyone and the way each person reacts is going to be different too. Here are a few examples:
Sight: The flashing lights on the Christmas tree or the bright lights on the houses can be overwhelming visually.
Sound: Loud noises. This can be from the many people in the area, the music, holiday decorations, etc. Don’t be offended if they have to disappear into a quiet room for a little while.
Taste: Food aversion is real. I know sometimes people think they are just being “picky.” But the taste, temperature, color, smell, or texture of certain foods can be triggering for autistic people. Autistic children can be food-selective. Again don’t be offended if they don’t eat anything or if they bring something they like. Even if it isn’t a “traditional” holiday meal.
What are other ways holidays can be difficult for autistics?
Parents of children know how much preparation goes into the holidays. The season brings a huge disruption in routine, especially with winter break. I’ve mentioned before how much Santana thrives on his routine; we saw how much it affected him when COVID-19 started. Any disruption to his routine throws him off. Christmas can feel especially chaotic because things don’t always go according to plan. Sometimes, the gift I plan to get is sold out everywhere. Everyone seems to get sick, there are large crowds, and there’s a lot of socializing. Our son sometimes struggles with expressing excitement or showing facial expressions. Just because he doesn’t react like others doesn’t mean he doesn’t love and appreciate the gift.
The Art of Setting Boundaries for Holiday Sanity
Mastering the balance between holiday fun and keeping your family’s sensory health in check means getting good at setting boundaries. It’s important to remember that saying ‘no’ is totally okay and sometimes necessary to keep holiday stress levels and sensory overload at bay. Whether it’s an invite to a loud holiday party or a request to host a big family gathering, think about how these events might impact your loved ones before saying yes.
Your family’s mental health and well-being should be your top priority. Don’t be afraid to let your family and friends know your limits with kindness and clarity. By doing this, you’re helping them understand and support your family’s needs better. Setting these boundaries might mean suggesting alternative, more sensory-friendly activities or simply explaining why you need a quieter, more relaxed holiday schedule this year.
Be kind to yourself throughout this process. Remember, setting boundaries doesn’t mean you lack holiday spirit or love for your friends and family. It’s about creating a holiday experience that works for everyone’s sensory needs, making sure the season stays joyful and not overwhelming.
Choosing which traditions and invitations fit your family’s needs helps create an environment where everyone can thrive during the holidays. This might mean starting new, quieter traditions that are special for your family. By setting and respecting these boundaries, you protect your family’s sensory health and teach the valuable lesson of self-care and mutual respect during the busiest time of the year.
Holiday Traditions That Embrace Everyone
The holiday season is all about crafting joyful and inclusive moments, especially for families dealing with sensory processing challenges. Embracing traditions that meet everyone’s unique needs doesn’t lessen the festive spirit; it actually enhances it by creating celebrations where every family member feels they belong.
Be open to creating new family traditions that fit your family’s needs. Instead of a big holiday party, maybe find peace in a family art project, where colors and textures provide a calming outlet. Or try a storytelling night, sharing tales old and new, in the cozy comfort of your home, fostering deep connections without the need for loud, busy holiday events.
Choose activities that honor individual sensory needs while bringing everyone together, creating holiday memories that embrace and celebrate each family member. This approach not only strengthens the bond among family members but also reinforces that the heart of the holiday season lies in shared moments of love, peace, and joy, rather than the stress of the holiday season.
Tips for Navigating Holiday Gatherings
Navigating family gatherings with sensory sensitivities in mind can turn potential stress into shared joy. Start the holiday season by sharing your child’s sensory needs with your loved ones, aiming for mutual understanding rather than just accommodation. A well-informed family can be your greatest ally, adapting old traditions to include everyone comfortably.
To make social events less stressful, try creating a ‘social story’ or visual schedule for your child. This can illustrate the sequence of the event, who they’ll meet, and what might happen. This preparation helps demystify the gathering, providing a reassuring guide for your child.
When you arrive, identify a quiet retreat space with your host where your child can take breaks if things get overwhelming. This safe haven could be a guest room or a quiet corner of the house, equipped with a few familiar sensory tools or comfort objects. Knowing there’s a peaceful escape can significantly reduce social anxiety for both you and your child.
Work with your child to choose a signal—a word or gesture—they can use to let you know when they’re feeling overwhelmed and need a break. This empowers them to manage their sensory input and provides a discreet way to indicate their feelings of anxiety.
Embrace the idea that ‘less is more.’ Arriving early to gatherings when things are quieter or leaving before the peak of noise and activity can make a big difference in your child’s comfort and enjoyment. This approach lets them engage on their own terms, reducing the potential for sensory overload.
The Power of a Personalized Holiday Schedule
It’s about embracing the power of taking breaks and leaving empty spaces in your calendar for relaxation and rejuvenation. Prioritizing your family’s needs means balancing festive activities with moments of calm, ensuring everyone, especially those with sensory sensitivities, feels respected and considered.
Remember, you don’t have to accept every invitation or participate in every holiday tradition. Choose the events that align with your family’s pace, allowing for enjoyment without the risk of overwhelm. Include planned alone time in your holiday schedule, sacred moments where the only goal is to relax and enjoy the comfort of your home, away from the hustle and bustle of celebrations. This can help manage the stress of the holiday season, especially during such a busy season.
This schedule shouldn’t be rigid but flexible, adapting to your family’s needs and joys. Find happiness in the simple things: quiet mornings sipping cocoa, peaceful evenings wrapped in blankets, and stories. These moments strengthen the spirit and build resilience, helping everyone face the festivities with rested hearts. By doing this, you can avoid unrealistic expectations and the consequences of emotional overwhelm that can come from trying to do too much.
Think about your own needs, too. Take time for self-reflection, because in these quiet moments, you renew your strength and resolve. By crafting a holiday schedule that balances celebration and stillness, you create a season full of meaning, embracing the full range of holiday experiences with grace and intention. This approach can help manage family tensions and ensure that everyone enjoys spending time together, making it truly the most wonderful time of the year. Plus, it sets a positive tone for next year and the rest of the year, integrating these peaceful practices into your daily routines beyond the holidays.
Gift-Giving Without the Sensory Overwhelm
Navigating the world of holiday gifts for a child with sensory sensitivities involves a thoughtful approach. This holiday season, let your gift-giving reflect an understanding of their unique needs and delights. The joy of a gift should not be overshadowed by sensory discomfort. Focus on items that cater to their sensory preferences, offering engagement and tranquility.
Opt for gifts that stimulate curiosity and comfort without overwhelming the senses. Consider tactile toys that encourage gentle touch, like soft fabric books for young children or stress-relief squishies for older kids. Visual simplicity can also be key; look for items with soothing colors and uncomplicated designs that provide visual interest without the chaos. Auditory gifts might include musical instruments with soft, harmonious tones, or sound machines that emit nature sounds, promoting a calm environment.
Interactive and experiential gifts can also be wonderful for avoiding sensory overload. Think about passes to a quiet nature reserve, a low-key art class, or a gentle horseback riding session—experiences that enrich their lives while respecting their sensory boundaries.
When discussing gift ideas with relatives and friends, share insights into your child’s sensory likes and dislikes. This not only guides them towards suitable choices but also deepens their understanding and connection with your child. It’s about fostering an environment where your child feels seen and respected, even in the simple act of gift-giving.
Remember, the essence of a gift is the love and thoughtfulness it represents. By choosing with sensory sensitivities in mind, you’re not just giving a gift; you’re giving your child a message of love and acceptance, ensuring their holiday is filled with joy and comfort.
Communicating Your Child’s Needs to Family and Friends
When it comes to creating a support network of understanding and compassion for your child, clear communication with family and friends is key. Sharing your child’s sensory challenges might feel unnerving, but it helps build a community that truly embraces and accommodates their needs. Start by explaining sensory processing differences in simple terms, highlighting how certain stimuli can affect your child. Use relatable examples and personal stories to make sensory overload more understandable and empathetic.
Empower your circle with knowledge on how they can help. Brief them on potential triggers and effective calming strategies specific to your child. Encourage questions and dialogue to foster an open-minded and curious atmosphere. It’s not just about telling them what to do or avoid but inviting them to be active participants in creating joyful and inclusive holiday memories.
Suggest practical adjustments for holiday gatherings that consider your child’s needs, like dimming lights, lowering music, or having a quiet room available. Emphasize how these changes can benefit not only your child but also the overall well-being and enjoyment of all guests.
Remember, this communication is a form of advocacy for your child, ensuring they feel valued and supported in every interaction. By being proactive, you help create empathy that supports your family, building a stronger, more inclusive community where your child can thrive, not just during the holidays, but all year round.
Embracing Quiet Moments Amidst the Festivities
Finding moments of calm can be soothing for both you and your family members with sensory sensitivities. These quiet times aren’t just pauses; they’re chances to take a deep breath and enjoy the contrast to the stressful time of year.
Introduce mindfulness practices that encourage presence and awareness, like breathing exercises or gentle yoga, suitable for all ages. These can be especially helpful during moments of sensory overload, giving your child tools to find peace within themselves, despite the external chaos. Engage in activities that require minimal sensory input but maximize emotional connection, like drawing, painting, or crafting, allowing for creative expression without the overwhelm.
By embracing these quiet moments, you weave a thread of serenity through your holiday experience. This intentional choice to pause and reflect benefits those with sensory sensitivities and offers a precious gift to the entire family: the realization that amidst the joyous clamor of the season, peace can be found in shared stillness.
The Best Tip for Dealing with Holiday Overwhelm
Be Understanding and Don’t Pass Judgment. This day is for everyone, including them. Be patient and kind. It might sound cliché, but the holidays can be stressful and overwhelming for our son and our entire family. We’re all trying to create happy memories in spaces where our children can be their true selves. Always be supportive and don’t take it personally if things don’t go as planned.
If you’re a caregiver, remember to give yourself some grace. It’s okay to say, “You know what, we’re doing our own thing this year.” Prioritize your family’s needs and happiness. Use this time to create new holiday traditions. One of the best ways I’ve been able to put my child’s needs first is by making sure I’m okay too.
[…] other people’s houses. My anxiety gets out of control when I have to think about how to maneuver my son’s sensory needs. No matter if we stay home or go out, I have to always figure out what to wear to Christmas […]