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The holidays can be a truly magical time, but there’s no denying they can also bring on more than their fair share of challenges, especially for children with sensory sensitivities. From bright lights and loud gatherings to sudden changes in routine, this time of year often leaves children overstimulated. Here are some tips to ensure your holidays are inclusive, calming, and enjoyable for the whole family!
The holidays tend to disrupt our regular schedules, which can be particularly stressful for children who thrive on structure. For the inevitable changes, try creating a visual schedule or countdown calendar to give your child a sense of security before upcoming events. Knowing what to expect can help reduce anxiety and even build excitement! When you can, keeping mealtimes, bedtimes, and other daily rituals as consistent as possible will help your child sustain a sense of structure and, therefore, a sense of familiarity and calm.
Prepare your children for new experiences using social stories! Short, personalized narratives that walk them through new situations can help them know what to expect and feel more confident and secure. Role-playing conversations or holiday traditions can also make these moments feel familiar and less intimidating.
Holiday events can be loud, crowded affairs, overwhelming and overstimulating your child. In such situations, they may benefit from a designated quiet space where they can take a break from all that sensory overload. Try including noise-canceling headphones, a weighted blanket, or a few of their favorite sensory toys to help them feel calm, focused, and playful. Quiet play, reading, or simply cuddling with a blanket can provide much-needed rest and connection. If you’re on the go this season, put these items in a bag and you’ve got yourself a calm kit!
Check out our holiday gift guide here and scroll through our favorite sensory tools!
Holiday décor may be visually pleasing for most, but they are often stimulating and even startling for the stimuli-sensitive child. To avoid sensory overload, try planning your big winter displays around soft lights, muted colors, and simple designs, avoiding electronic decorations that make loud or sudden sounds. Involving your child in the decorating process can also make for a positive sensory experience!
When choosing holiday gifts, opt for toys and tools that promote sensory wellness, like kinetic sand, sensory swings, or glow-in-the-dark sensory bottles. Gifts that encourage movement, tactile exploration, or calming engagement can help support your child’s regulation and development.
Holiday excitement can lead to restless energy, so incorporating gentle movement activities, like a family walk after a big meal, a calm swing, yoga and stretching, can help children regulate their bodies and minds. If it’s realistic, you can set up obstacle courses, dance parties, or simply a calming craft session. A holiday-themed sensory bin with textured snow, pinecones, or soft ornaments can provide a soothing escape during busy moments.
Holiday meals can bring unfamiliar smells, textures, and flavors to your child’s palate. Prepare sensory-sensitive options by including foods your child is familiar with and enjoys! Allow them the opportunity to explore new dishes, but at their own pace and without pressure. Bringing a small comfort item or fidget toy like this weight lap pad to the table can also help ease mealtime transitions.
Holiday outfits are often festive but not always sensory-friendly. Prioritize your child’s comfort by providing soft, comfy, itch-free and loose clothing. If fancy attire is necessary, allow them a change of clothes after photos or the event’s main activities!
Grounding techniques can help children reset and stay calm when things feel overwhelming. Simple exercises like taking deep breaths, squeezing a stress ball, or focusing on five things they can see, touch, or hear can bring them back to the present moment. These strategies are great for the whole family to practice together.
Children often mirror the emotions of those around them. Stay calm and patient, even during stressful moments, to help your child feel secure. When challenges arise, respond with empathy and a willingness to adjust expectations.
Remember that holiday traditions can be adapted to fit your family’s needs. It’s okay to skip or modify activities that feel overwhelming. Let your child’s comfort and well-being guide your decisions, and celebrate the season in a way that works for everyone. Adapt traditions, whether that means hosting smaller gatherings, shortening events, or creating new rituals that work for everyone. The goal is to celebrate in a way that feels meaningful and inclusive.
Empower your child by giving them a say in holiday plans and activities. Ask what traditions or events they’re excited about and what feels overwhelming. Whether it’s choosing an outfit, picking out a decoration, or deciding when to take a break, involving them fosters confidence, reduces the opportunity for added stress, and builds trust.
Every family celebrates differently, and every child has unique needs. Whether neurotypical or neurodivergent, creating a sensory-friendly holiday experience is about embracing what works for your family. Celebrate successes, honor boundaries, and make space for joy and authenticity in all its forms!
With these sensory-friendly tips, the holidays can be a season of connection and calm for everyone. By tuning into your child’s needs, creating a flexible environment, and celebrating in ways that feel authentic to your family, you’ll build lasting memories filled with love and understanding.
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