Sensory-Friendly Holiday Tips

How to reduce sensory overload and create comfort during holiday gatherings

Ah, the holidays.

Twinkling lights, hot chocolate, pine-scented candles… and surprise sensory jump-scares lurking behind every magical corner.

Whether you are on the neurodivergent spectrum or parenting a child who is, you already know the truth: The holidays can feel like a sensory maze designed by someone who does not have an inside voice.

But with thoughtful planning — and a non-negotiable commitment to self-compassion — you can create a more comfortable holiday season. Here are practical sensory-friendly holiday strategies to support your nervous system and your joy:

Be Mindful of Holiday Smells

Holiday gatherings tend to come with fragrances. Lots of them. Cooking fumes, scented candles, fireplaces, perfumes, pine trees, and on top of it all, peppermint everywhere!

For sensitive noses, this can be intense and overwhelming. Try having a smell-neutral space available, keeping an escape route to fresh air on hand, or having a favorite scent to help with grounding.

Avoid Scratchy or Uncomfortable Clothing

There is not a universe in which an itchy sweater from Aunt Caroline is worth a sensory spiral meltdown. Its exhausting fighting that special holiday flavor of irritability that only itchy uniquely placed hard to reach tags can cause.

Choose soft fabrics, tag-free clothing, seamless socks, layers that can peel off or be added as needed to adjust to the temperature.

Comfort is not optional.

Plan for Breaks (and Then Plan Even More)

Plan for an overloaded nervous system. Build breaks into the day where you or your child can take their mask off. It could be a quiet walk, a reset in a familiar quiet car, a “cozy corner” with their favorite sensory toys, or a strategic bathroom retreat at a family gathering. Breaks aren’t backups, they’re essential supports.

Bring Familiar, Preferred Foods

Holiday spreads can be overwhelming. New textures, weird smells, and experimental casseroles can push sensory overwhelm into high gear. Bring some preferred snacks, maybe a safe meal option, or a backup plan. Remember, there is no shame in hitting the drive thru on the way home if needed!

Know Your Social Battery (and Honor It)

Imagine social energy as a battery. Some people have a deluxe rechargeable model; others may have something more…portable. A travel sized battery pack. Maybe it’s solar-powered, if you could just figure out which way faces the sun.

All that to say, the amount of energy you (or your child) can expend socially depends on the number of people at the event, how well you know the people, how long the event lasts, and the types of activities happening. Come up with a gentle exit plan for you or your kiddo.

• a private “I’m done” signal

• practiced phrases for leaving early

• zero shame if energy runs out

Create a Holiday Sensory Kit

Think: simple, small, supportive.

Holiday sensory kit ideas:

• noise-canceling headphones or earplugs

• sunglasses for bright or flashing lights

• mints or favorite candy for grounding

• mini cold pack or damp cloth

• fidgets, favorite textures

• familiar comfort items (blanket, toy, weighted lap pad)

Pack it. Use it. Refill your calm.

Schedule Activities That Replenish You

Holiday socializing = energy drain.Replenishing activities = energy maintenance.

Before the busy arrives, put joy on the calendar:

• video games (Zelda counts!)

• baking

• coloring

• crafting

• cozy shows or documentaries

• anything that feels like you

You deserve to feel steady and supported, not depleted.

A Holiday You Actually Enjoy

Comfort matters. Predictability matters. Sensory needs absolutely matter.

With a little preparation and a lot of compassion, you can build a holiday season that feels calmer, cozier, and full of moments worth remembering.

You aren’t difficult.

Your needs aren’t too much.

The world just isn’t designed for your nervous system, but your holidays can be.