Manage Sensory Overload During the Holidays with These Simple Tips

Why Sensory-Friendly Holidays Matter

The holiday season is celebrated in countless ways across different religions and cultures. Whether it’s the shimmering lights of Christmas, the glowing candles of Hanukkah, the vibrant festivities of Diwali, the joyful gatherings of Eid, or the reflective quiet of the Winter Solstice, these traditions bring unique sensory elements. However, for individuals with sensory sensitivities, these sensory-rich environments can amplify the risk of sensory overload during the holidays.

No matter which holiday you observe, creating sensory-friendly celebrations can make a significant difference. Simple adjustments—like providing a quiet retreat from the noise, offering dimmed lighting options, or creating flexible ways for individuals to participate in traditions—can transform potentially overwhelming moments into enjoyable experiences. By considering sensory needs, you can ensure that your holiday celebrations are inclusive, reducing stress and enhancing joy for everyone involved.

The Link Between Sensory Overload and Holiday Stress

Holiday stress is a well-documented phenomenon. According to an American Psychological Association (APA) survey, nearly half of all women and 40% of men experience heightened anxiety during the holidays. For those who are already sensitive to sensory input, this stress can be compounded by sensory-rich environments such as holiday markets, family gatherings, or office parties.

Sensory overload is especially challenging for individuals with autism, sensory processing disorder (SPD), or anxiety, as well as seniors with age-related sensory changes. By addressing basic sensory needs, you can reduce stress and ensure a more inclusive holiday experience for everyone.

Four Key Questions to Help Manage Sensory Overload

Did you know your internal body sense, called interoception, plays a crucial role in how you process sensory input? When basic needs like hunger, thirst, tiredness, or the need for a toilet are unmet, your brain has less capacity to handle other sensory input.

Here are four key questions to ask yourself and your family:

• Are you hungry?
• Are you thirsty?
• Are you tired?
• Do you need to use the toilet?

Regularly addressing these questions can help prevent sensory overload.

• Hunger can make it harder to tolerate noise, bright lights, or crowds.
• Thirst affects focus and emotional regulation.
• Fatigue reduces the ability to cope with sensory-rich environments.
• Ignoring toileting needs increases physical discomfort, amplifying sensory stress.

4 Practical Tips for a Sensory-Friendly Holiday

Stay Ahead of Hunger and Thirst

Pack healthy snacks like fruits or nuts for holiday outings.
Carry water bottles for each family member to stay hydrated.

Plan for Rest and Sleep

Stick to bedtime routines as much as possible, even during busy holidays.
Schedule downtime before and after major events to recharge.

Build Toilet Breaks Into Your Routine

Make toilet stops part of your leaving-the-house checklist.
Encourage children and seniors to take breaks regularly, even if they don’t feel the need immediately.

Create a Sensory-Friendly Space

At home, designate a quiet room where family members can retreat.
At events, ask hosts about quieter spaces or bring noise-canceling headphones and sensory tools like fidget toys.

FAQs About Sensory-Friendly Holidays

Why is interoception important for managing sensory overload?

Interoception is your internal sense that helps you recognize hunger, thirst, or fatigue. Addressing these needs reduces stress and builds resilience to sensory-rich environments.

What are sensory-friendly holiday events?

These are events designed to reduce sensory triggers, such as bright lights or loud noises, making them more comfortable for individuals with sensory sensitivities.

How can I prepare for sensory-friendly outings?

Plan ahead by packing snacks, water, and sensory tools like noise-canceling headphones or fidget items. Discover more about sensory tools in our blogs:

• Ear Protection, Headphones for Autism, and Sensory Sensitivity
• Fidgets: More Than Just Child’s Play

Explore Sensory-Friendly Tips for Celebrations

No matter what or how you celebrate, creating sensory-friendly experiences can make all the difference for individuals with sensory sensitivities. Check out our collection of blogs designed to help you make various celebrations more inclusive and enjoyable:

Secular Celebrations

• Sensory-Friendly Parades: A Guide to Inclusive Celebrations
• Fireworks for All: Creating Sensory-Friendly Community Events

Christian Celebrations

• Sensory-Friendly Christmas Tips
• A Sensory-Friendly Easter: Creating Inclusive Celebrations for All Children

Hindu Celebrations

• Simple Strategies for a Sensory-Friendly Diwali Celebration
• 5 Ways to Make Your Temple Visits Sensory-Friendly

Jewish Celebrations

• Sensory-Friendly Synagogues

Muslim Celebrations

• Five Steps to a Sensory-Friendly Eid

Tips about Santa

• Sensory-Friendly Santa 

Each blog provides practical strategies and insights to help you adapt traditions and events for sensory inclusion. By implementing these tips, you can ensure that celebrations are welcoming and enjoyable for everyone, regardless of sensory sensitivities.

Join Our Sensory-Friendly 101 Course

Looking to create more welcoming experiences? Sign up for our Sensory-Friendly 101 Course today! With our Training Membership, you’ll unlock all our courses, including Sensory-Friendly 101, plus over 20 resources, guides, and checklists at a great value.

Watch Our Founder’s Video

Curious about our Training Membership? Watch this brief video from our founder, Christel Seeberger, to see how our program can help you design sensory-friendly, accessible spaces.

Check Out Our Latest Blogs

Stay up to date with the latest insights on sensory-friendly solutions! Explore our newest blog posts for expert tips, resources, and inspiring stories to help you create more inclusive environments.

Subscribe to Our Newsletter

Want to stay informed? Subscribe to our newsletter for the latest updates on sensory-friendly practices, exclusive content, and special offers. Don’t miss out on valuable resources delivered right to your inbox.