5 Essential Tips for Navigating Holiday Routines and Managing Sensory Overload

The holiday season brings joy and celebration, but it can also disrupt daily routines and overwhelm the senses. For many, especially those sensitive to sensory input, the bright lights, loud noises, and busy schedules create challenges that affect well-being. Maintaining a sense of routine and managing sensory overload during this time can make holidays more enjoyable and less stressful.

Keep a Consistent Daily Schedule

One of the best ways to reduce stress during the holidays is to stick to a familiar daily routine. This includes regular meal times, sleep schedules, and quiet moments for relaxation. Even if holiday events change your day, try to keep key activities consistent.

• Set alarms or reminders for meals and bedtime

• Plan breaks between activities to avoid exhaustion

• Use visual schedules or planners to track the day

  
  

Consistency helps the brain anticipate what comes next, reducing anxiety and sensory overload.

Create a Sensory-Friendly Space

Designate a quiet, low-stimulation area in your home where you can retreat when things get overwhelming. This space should have soft lighting, comfortable seating, and calming items like weighted blankets or noise-canceling headphones.

• Use blackout curtains or dimmable lights

• Include familiar objects that bring comfort

• Keep this space free from holiday decorations that might be too bright or noisy

  
  

Having a go-to spot to recharge helps manage sensory input and prevents burnout.

Prepare for Social Situations

Holiday gatherings often involve crowds and noise, which can be difficult to handle. Preparing ahead can ease the experience.

• Inform hosts about your needs or sensory sensitivities

• Bring items that help you stay calm, such as fidget toys or earplugs

• Plan an exit strategy if you need a break from the group

  
  

Knowing you have control over your environment can reduce stress and make socializing more manageable.

Limit Exposure to Overwhelming Stimuli

Bright lights, loud music, and strong smells are common during holidays but can trigger sensory overload. Limiting exposure helps maintain comfort.

• Choose quieter times for shopping or outings

• Turn off or dim holiday lights when possible

• Use unscented or lightly scented candles and avoid strong perfumes

  
  

Small adjustments can make a big difference in how you feel throughout the season.

Practice Mindful Self-Care

Taking time for self-care supports emotional and sensory balance. Mindfulness techniques, such as deep breathing or gentle stretching, can calm the nervous system.

• Schedule daily moments for meditation or quiet reflection

• Engage in activities that bring joy and relaxation

• Stay hydrated and eat nourishing foods to support overall health

  
  

Prioritizing self-care helps build resilience against holiday stress and sensory challenges.