The festive season is as a time of joy, connection, and celebration. But for those of us with neurodivergence, it can also be a season of sensory overwhelm, social burnout, and stress. The twinkling lights, bustling crowds, loud music, and never-ending to-do lists can feel like too much, leaving us struggling to stay grounded, balanced, and calm.
If this resonates, know that you’re not alone—and it’s okay to navigate the holidays differently. Give yourself permission to be different!
I am autistic and ADHD, and have learned to find my own ways to manage this time of year.
Here are some practical strategies to help you manage sensory overwhelm and reclaim your joy during this busy time of year:
1. Plan for sensory-friendly environments
The lights, sounds, and crowds of festive events can be overwhelming. Instead of pushing through discomfort, identify ways to create sensory-friendly spaces. Bring noise-cancelling headphones, wear sunglasses to reduce visual overstimulation, or seek out quieter corners during gatherings. If certain environments feel too intense, give yourself permission to step outside or leave early.
2. Say no to things that drain you
You don’t need to say yes to every invitation or tradition! Honestly! It’s okay to prioritise your energy and decline events that feel overwhelming. Focus on the activities and people that bring you joy, and remember that celebrating doesn’t have to look a certain way—it’s about what feels right for you.
3. Use tools to stay organised
The ADHD side of AuDHD can make managing holiday schedules and tasks a challenge. Use planners, apps, or simple sticky notes to keep track of events, gift lists, and responsibilities. Breaking tasks into smaller, manageable steps can help reduce the pressure of looming deadlines.
4. Take breaks when you need them
Holidays often come with packed schedules, but downtime is essential. Schedule breaks between events, build in quiet time, and give yourself space to recharge. Whether it’s a short walk, a few minutes of deep breathing, or curling up with a favourite activity, these moments can help you reset.
5. Advocate for your needs
Communicating your needs to loved ones can make a big difference. Let them know what works for you—whether that’s a quieter setting, shorter gatherings, or opting out of certain traditions. It’s okay to ask for accommodations that make the season more manageable.
Permission to Be Different: The Joyful Season Guide
Managing the festive season and avoiding sensory overwhelm is about embracing what works for you and letting go of the pressure to conform. To support you in this, I’ve created the Permission to Be Different: The Joyful Season Guide.
This free guide includes:
🎥 A mini video series with practical tips
📖 A downloadable planner to organise your season
🌟 Simple strategies to navigate sensory overload and burnout
You deserve a season that feels joyful, not overwhelming. Let this guide help you celebrate on your terms.
💌 Click here to grab your free copy of the Joyful Season Guide and make this holiday season work for you.