Navigating the Holidays: A Sensory-Friendly Guide for Neurodivergent Individuals

The holiday season is often portrayed as a time of joy, celebration, and togetherness. But for many neurodivergent individuals, the sensory aspects of the season can feel overwhelming. The bright lights, bustling crowds, and festive sounds might bring stress rather than comfort. By exploring common sensory differences and offering practical strategies, we can create a more inclusive and enjoyable holiday experience for everyone.

Visual Considerations:

Bright Lights: Twinkling lights and flashing decorations are a hallmark of the holidays, but for some, these bright displays can feel like a sensory overload.

Strategies: Consider dimming the lights or using sunglasses or tinted glasses indoors to reduce brightness. Creating quiet spaces with minimal visual stimulation can provide a peaceful retreat.

Clutter and Decorations: The abundance of decorations can create a visually chaotic environment.

Strategies: Opt for more straightforward, more minimalistic displays to help reduce visual clutter. Regularly decluttering spaces and designating areas with calming visuals can make a big difference.

Fast-Paced Visuals: The movement of crowds, flashing lights, and animated displays can disorient and cause stress.

Strategies: When possible, take breaks in quieter areas. Limit time in busy environments and focus on static objects to help ground yourself.

Auditory Considerations:

Loud Music: From repeated holiday carols to party noise, the sounds of the season can be overwhelming for neurodivergent individuals.

Strategies: Noise-canceling headphones or earplugs can help reduce the intensity of loud sounds. Discussing music preferences with hosts, creating quiet zones, or listening to calming sounds can also support sensory regulation.

Multiple Conversations: Overlapping voices in social settings can make focusing difficult.

Strategies: Consider stepping away from large groups to engage in one-on-one conversations. It's okay to communicate the need for some quiet time to recharge.

Sudden Noises: Unexpected sounds like fireworks or popping balloons can be startling.

Strategies: Prepare for potential noises beforehand, and have earplugs or noise-canceling headphones on hand. Setting up a quiet space for retreat can also provide a sense of control.

Tactile Considerations:

Unfamiliar Fabrics: Holiday outfits or scratchy decorations can be a sensory challenge for those sensitive to textures.

Strategies: Choose comfortable clothing and bring along a favorite blanket or sensory toy. Don’t hesitate to communicate texture preferences to others to create a more comfortable experience.

Physical Touch: The closeness of holiday greetings like hugs or kisses can be overwhelming for some.

Strategies: Set clear boundaries by offering alternative greetings like a wave or fist bump. If needed, step away from the crowd to regain a sense of personal space.

Temperature Changes: The fluctuating temperatures between indoor warmth and outdoor cold can be uncomfortable.

Strategies: Dress in layers and bring sensory tools like a warm blanket or cooling vest. Regulating indoor temperatures to a more comfortable level can also help.

Olfactory Considerations:

Strong Scents: Strong odors, from perfumes to holiday meals, can overwhelm the senses.

Strategies: Opt for unscented products and open windows to promote ventilation. Communicate scent sensitivities with those around you, and set up scent-free zones when possible.

Food Smells: Various cooking smells can trigger sensory discomfort or even nausea.

Strategies: Eating before attending events, bringing your preferred snacks, or stepping away from cooking areas can provide relief.

Gustatory Considerations:

Unfamiliar Foods: The holiday spread often includes unfamiliar or new dishes, which may be unsettling.

Strategies: Communicate dietary preferences and restrictions with hosts ahead of time. You can also bring familiar foods to ensure you have safe options available.

Texture Aversions: Certain textures in holiday foods may be challenging for some.

Strategies: Choose foods with textures you enjoy, bring your safe foods, and communicate any texture preferences to those around you.

General Strategies:

• Plan Ahead: Having a conversation with family and friends about potential sensory challenges can help set expectations. Create a schedule with built-in breaks and identify quiet spaces ahead of time.

• Communicate Needs: Don’t hesitate to express your sensory preferences and boundaries to others. Most people will appreciate the clarity and want to help make your experience more enjoyable.

• Self-Care: Prioritize self-care by incorporating activities that promote sensory regulation, such as mindful breathing, relaxing music, or spending time in nature.

• Sensory Tools: Sensory aids, such as fidget toys, weighted blankets, or noise-canceling headphones, can provide relief in high-stimulation environments.

By acknowledging sensory needs and proactively addressing them, neurodivergent individuals can navigate the holiday season with greater ease. Offering ourselves and our loved ones love, support, and understanding during this time—when connection is celebrated—can help create a more compassionate and inclusive atmosphere. With patience, empathy, and the right strategies, the holidays can become a time of comfort, connection, and joy for all.

Disclaimer: This article offers general guidance and strategies to help manage sensory challenges. It is not medical or therapy advice. Please consult with a healthcare provider or therapist for personalized recommendations or if you have specific concerns about sensory processing or mental health.

The Procrastination Stops Here: Why I’m Finally Starting

Sometimes, the thoughts in my head feel like a whirlwind. Ideas connect, disconnect, and spiral in ways that make sense to me, but not always to others. I follow mental trails until I’ve strayed far from where I started, and the original point can get lost along the way.

For a long time, this whirlwind was just something I lived with. But then I realized something: writing helps me make sense of all this noise. It’s my way of sorting through the chaos, organizing my thoughts, and pulling everything together into something coherent. When I write, I’m not just getting things down on paper—I’m learning. I’m processing. And I’m discovering more about myself.

I’ve always loved research—digging into books, podcasts, articles, and online resources to find new perspectives and tools to understand who I am. For the past couple of years, I’ve spent a lot of time thinking about how certain books, podcasts, or even online screeners have reshaped the way I view myself. Each new piece of information is like a puzzle piece falling into place, and the clearer the picture becomes, the more I realize how important it is to share this journey with others.

That’s why I decided to start this blog. By sharing my thoughts, experiences, and takeaways from my own neurodivergent journey, I hope to offer something meaningful to those navigating similar paths. I want to pass along the clarity, insight, and validation I’ve found in books, podcasts, and research—whether you’re on your own journey of self-discovery or simply looking for a space where things feel clearer.

But here’s the thing: I don’t have all the answers, and I’m not here to pretend I do. Part of the beauty of this journey is that we learn from each other, equally and reciprocally. That’s what makes this wild and precious life so rich: the opportunity to grow, reflect, and support one another along the way.

This blog is my way of processing in real time. It’s a space where I can reflect on what I’m learning, what resonates with me, and how I’m evolving as I discover more about my neurodivergence. It’s a living document of my personal growth, a place where the messy, complex, and beautiful journey of self-discovery can unfold.

And maybe, just maybe, something I share will click with you too. Whether it’s a new way of thinking about yourself or a tool that helps you make sense of the world around you, I hope this blog becomes a place where we can all learn from each other and grow together.

Thanks for joining me on this journey. Let’s see where it takes us.

Disclaimer: Please note that the content shared on this blog is not intended as medical or therapy advice. The insights and experiences I share are personal and based on my own journey of self-discovery. If you are seeking medical or therapeutic guidance, please consult with a qualified healthcare or mental health professional.