The holiday season is full of excitement and joy, but it can also bring sensory overload, busy schedules, and disruptions to routine for neurodivergent families. As a neurodivergent parent, it’s important to prioritize self-care and create structure to navigate the festive chaos while maintaining peace and connection within your family.
Creating Structure and Self-Care During the Holidays
For neurodivergent families, maintaining a consistent routine during the holidays is essential. While things may get busier with late nights, shopping, and social gatherings, sticking to some semblance of structure can prevent overwhelm. Taking time to rest and recharge is important, and adjusting your schedule to ensure you’re getting enough sleep and downtime will help manage your energy levels.
Sensory-Friendly Activities and Co-Regulation
Co-regulation is a crucial aspect of managing emotions, both for you and your children. Scheduling quiet family time—such as watching a movie by the fire, playing board games, or baking together—can help everyone stay calm and centered. These activities provide the space for sensory-friendly bonding that doesn’t overwhelm the nervous system.
Managing Sensory Overload
With all the holiday events and social gatherings, sensory overload can quickly become a challenge. When possible, avoid extremely crowded spaces and be prepared with tools like headphones or sunglasses to minimize sensory input. A code word within the family for “I need a break” can make it easier to navigate overwhelming moments.
Setting Boundaries and Advocating for Your Child
During family gatherings or when interacting with others, don’t hesitate to advocate for your neurodivergent child’s needs. Whether it’s creating a quiet space for them to retreat to or setting limits on sensory input, clear boundaries will help everyone feel more comfortable.
Sensory Needs and Comfort
Ensure your child’s clothing is comfortable and meets their sensory needs. Avoid clothes with tags, seams, or tight-fitting material that might cause discomfort. Having access to a quiet, sensory-friendly space where your child can calm down will go a long way in maintaining harmony during the holidays.
The holiday season doesn’t have to be stressful for neurodivergent families. By maintaining structure, practicing self-care, and being mindful of sensory needs, you can create a holiday season that’s peaceful and enjoyable for everyone. Embrace the holidays with intentionality, set boundaries, and enjoy the special moments with your family.
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