Many people are excited about the holidays, but it can be a source of stress and overwhelm to some, especially individuals with neurodivergences like autism, ADHD or sensory processing disorders. Here’s how to create an inclusive environment that accommodates sensory needs and avoid sensory overload during the holidays.
Sensory Sensitivities To Watch Out For
The holidays can be full of sensory triggers, which may overwhelm neurodivergent people. Minimizing these sensitivities can create a more inclusive celebration for the whole family.
Lights
Flashing lights and light show projectors can disorient a person with sensory sensitivities. Consider opting for softer, steady lighting instead of harsh lights.
Loud Music
Blasting holiday songs through your speakers can elevate the festive cheer at home, but it may prove overwhelming for some. Combining these auditory stimuli with the noise of multiple conversations in enclosed spaces can trigger people with sensory sensitivities. Playing less intrusive music at lower volume levels can make a significant difference for your neurodivergent loved ones and help reduce sensory overload.
Clothing
A person may feel needles on their skin when touching a texture that upsets their senses. Identify your loved one’s needs to know how best to circumvent a meltdown.
6 Strategies To Promote An Inclusive Holiday Celebration
Make the holidays a joyous occasion for everyone — including people with sensory sensitivities — with these tips.
Involve Everyone In Planning
Let neurodiverse loved ones join the planning phase to ensure they’re heard and their needs are met. Share detailed agendas like timings, expected activities, dress codes and food offerings ahead of time. Clarity helps reduce anxiety, so ensure everything is properly laid out.
Create A Sensory-Friendly Place
Create a quiet place where neurodivergent loved ones can retreat to if necessary. At house parties, it could be a quiet corner or spare room. Include noise-canceling headphones, sunglasses and other sensory tools to help them decompress. Many autistic children also benefit from weighted blankets, as they can help ease anxiety.
Share Gift-Giving Expectations
Gift-giving and receiving can be challenging for neurodivergent individuals, who may deal with financial pressures and emotional nuances. Set parameters beforehand — such as a budget limit or a wishlist — to help manage expectations and anxiety.
Consider the individual’s sensory needs when selecting a gift. If unsure, ask about their preference or simply give money so they can choose something that brings them joy.
Communicate
Autistic individuals — especially kids — thrive on routine and predictability, making communication important. If you have a child with ADHD or autism, explain the event details a few times before the day you’re going.
Another important step is educating other guests about sensory overload and neurodiversity to foster understanding. Highlight the importance of empathy and patience. After all, the true spirit of holidays lies in the ability to love and support one another.
Respect Personal Space
Hugs, handshakes and even high-fives can be distressing for some neurodivergent people. Ask for consent before hugging or touching them, and inform other guests to do likewise.
You could also establish a communication system that allows them to signal their need for a break. It might be a hand gesture or code word like “time-out.”
Watch Out For Signs Of Sensory Overload
Learn the indications of overload and educate others about it. Common symptoms to watch out for include:
- Loss of focus
- Irritability
- Sense of discomfort
- Inability to ignore specific stimuli, like loud sounds and bright lights
- Closing the eyes
- Covering the face or ears
- Running away
- Inability to converse with people
Each individual will have different triggers and symptoms. To help your neurodivergent loved one avoid overload, remove what’s upsetting them and accompany them in a quiet room. Practice breathing exercises with them to activate the body’s relaxation response and reduce anxiety.
Making The Holidays Happy For All
Hosting an inclusive celebration that accommodates diverse sensory needs ensures everyone feels welcome and valued. Implement these strategies to make the holidays unforgettable.