Many people are excited about the holidays, but it can be a source of stress and overwhelm for some, especially those with neurodivergies such as autism, ADHD or sensory processing disorders. Here’s how to create an inclusive environment that meets sensory needs and avoid sensory overload during the holidays.
Sensory sensitivities to be aware of
The holidays can be full of sensory stimuli, which can 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, stable lighting instead of harsh lighting.
Loud music
Blasting Christmas carols through the speakers can increase the festive cheer at home, but for some it can be overwhelming. Combining these auditory stimuli with the sound of multiple conversations in confined spaces can trigger people with sensory sensitivities. Playing less intrusive music at a lower volume level can make a significant difference for your neurodivergent loved ones and help reduce sensory overload.
Clothing
One person can feel needles on their skin when touching a texture that disturbs their senses. Identify your loved one’s needs to know how best to avoid a meltdown.
6 Strategies to Promote an Inclusive Holiday Celebration
Make the holidays a joyful occasion for everyone – including those with sensory sensitivities – with these tips.
Involve everyone in the planning
Include neurodiverse loved ones in the planning phase to ensure they are heard and their needs are met. Share detailed agendas in advance, such as times, expected activities, dress codes and food offerings. Clarity helps reduce anxiety, so make sure everything is laid out properly.
Create a sensory-friendly place
Create a quiet place where neurodivergent loved ones can retreat when necessary. For house parties it can be a quiet corner or spare room. Add noise-canceling headphones, sunglasses, and other sensory aids to help them decompress. Many autistic children also benefit from weighted blankets can help relieve anxiety.
Share expectations about gift giving
Giving and receiving gifts can be challenging for neurodivergent individuals, who may face financial pressures and emotional nuances. Set parameters in advance, such as a budget limit or a wish list, to help manage expectations and fears.
When choosing a gift, consider the individual’s sensory needs. If you’re not sure, ask their preference or simply give money so they can choose something that brings them joy.
Communicate
Autistic people – especially children – thrive on routine and predictabilitymaking communication important. If you have a child with ADHD or autism, explain the details of the event a few times before the day you go.
Another important step is educating other guests about sensory overload and neurodiversity to promote understanding. Emphasize the importance of empathy and patience. After all, the true spirit of holidays lies in the ability to love and support each other.
Respect personal space
Hugs, handshakes, and even high-fives can be unsettling for some neurodivergent people. Ask for permission before hugging or touching them, and inform other guests to do the same.
You could also set up a communication system that allows them to indicate when they need a break. It could be a hand gesture or a code word like ‘time out’.
Watch out for signs of sensory overload
Discover the signs of overload and inform others about this. Just symptoms to look out for involve:
- Loss of focus
- Irritability
- Feeling of discomfort
- Inability to ignore specific stimuli, such as loud noises and bright lights
- Closing the eyes
- Covering the face or ears
- Run away
- Inability to talk to people
Each individual will have different triggers and symptoms. To help your neurodivergent loved one avoid straining, remove what is upsetting him or her and escort him or her to a quiet room. Practice breathing exercises with them to activate the body’s relaxation response and reduce anxiety.
Making the holidays happy for everyone
Hosting an inclusive party that caters to diverse sensory needs makes everyone feel welcome and valued. Implement these strategies to make the vacation unforgettable.
