Strategies to Avoid Sensory Overload During the Holidays

Well, here we are. The crazy time of the holiday season is upon us! Are you ready?? I know I’m not 😮

Sensory overload during the holidays can occur quickly, and sometimes silently. When my son was little and we’d have a house full of people, I could often find him hunkered down in his bedroom – door shut, lights out, tv on, and loving every minute of it. While it might not be easy, do your best to expose your kids to what you find are the joys and merriment of the season, while also respecting their desires and need for downtime.

8 Strategies to Avoid Sensory Overload

1. Create a schedule for the 2 weeks off school. This should include events and special activities, particularly on days with lots of transitions. Whether it’s a written schedule or one with pictures, your child will feel calmer and safer knowing what’s coming next. If you happen to have a list of events, consider letting your child cross them off once they are complete. Provide as much info as possible for each event, but being mindful that for some kids, too much notice can cause its own host of anxiety. Sometimes, less is more.
2. Break out last year’s photo album – does anyone but me have photo albums anymore??? If not, go onto your phone or computer and pull up pics from last December. Keep the conversation as positive as possible and talk to them about who they are expected to see, and what they might be expected to do. If you have family traditions, like going to a relative’s house on Christmas Eve, share that as well.  
3. If you think that going to a certain relative’s house or outdoor event will be overwhelming, have a BREAK card. Go over it in advance, and let your child know that this is their ticket to grab some time in a quiet location. Giving children some control during activities that may be overstimulating for them will reduce anxiety and help them stay calm and organized. Knowing they have a way “out” of a sensory overload situation is important.
4. Before you leave for holiday parties, parades, or other events, have a quick family meeting so your whole family knows how long you plan to stay and what type of behaviors are to be expected. For instance, if you’re headed to temple or church, create a social story about how a quiet voice will be needed in that environment. This is beneficial to all kids who may not be used to sitting through a service. Most places of worship have vestibules or quiet rooms where parents can still hear the service while hanging out with their kids. If a children’s program or childcare is offered, call them in advance to let them know that your child might need extra adult support.
5. Continue to make your child’s sleep schedule a priority, even when everything else seems to be off track. Most of us get more frustrated, impatient, and anxious when we don’t get enough sleep. Kids are no exception.
6. Children with sensory sensitivities may require a little extra planning. Headphones and earplugs can be game changers if you are in a noisy environment. Bring sensory fidgets if the child is expected to sit still. For kids who need to wear dress clothes for events, it’s always a good idea to wear their favorite t-shirt underneath and bring along some soft clothes to change into as soon as possible – including shoes. Consider suggesting that your child bring along a small backpack filled with comfort and sensory items. Familiar items that they love could help redirect their attention from what’s bothering them, to what’s entertaining. Don’t wait for sensory overload and a possible meltdown.
7. If your child is on a special diet or has food sensitivities, plan ahead by bringing along alternatives like all-natural candy or gluten-free treats from home. These days there’s a substitute for nearly everything. If possible, contact the host and ask what foods will be offered and pick up some substitutes to bring on your journey. My son LOVED brownies (GFCF) and if the other kids were eating crackers, he thought he was hot stuff being offered a brownie instead 😊
8. Allow your child to have as much control as is possible, while also including other kids in the family. My son loved being an active participant in decorating the tree, and now as an adult, he’s our family tree trimmer 😊 This helps them feel like a contributing member of the fun. Note to parents – if you decorate a tree in your home, do NOT worry about how it looks. What’s so much more important is that everyone is engaged and enjoying the holiday season. If your child is one who is easily over-stimulated by twinkling lights combined with smells from the kitchen and other holiday distractions, keep them to a minimum.

I hope these tips help your family avoid sensory overload and enjoy a happy and healthy holiday season!

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