6 Ways to Manage Holiday Sensory Overload for a Joyful Season
The holidays are often described as “the most wonderful time of the year,” filled with lights, music, family gatherings, and excitement. But for children with sensory sensitivities, especially those with autism spectrum disorder (ASD), Down syndrome, or other developmental differences, the season’s sights and sounds can sometimes feel overwhelming.
At The Deron School, we understand how important it is to help students and families navigate this time of year with balance and joy. With the right preparation and sensory-friendly strategies, your child can still enjoy the magic of the holidays without becoming overstimulated or anxious.
Below are practical, compassionate ways to reduce holiday sensory overload and make the season merry for everyone.
1. Prepare Your Child for What to Expect
The holidays often bring changes in routine—new faces, louder environments, and unpredictable schedules. Prepare your child in advance using visual supports like calendars, photos, or social stories that outline upcoming events.
Talk through what will happen each day and what they can do if they feel overwhelmed. This helps reduce anxiety by giving your child a sense of control and predictability.
Pro Tip: Review one event at a time. For example, “On Saturday, we’re going to Grandma’s house. There will be music, food, and lights. If it feels too loud, we’ll take a quiet break together.”
2. Create a “Safe Zone” for Downtime
Whether you’re at home or visiting family, designate a calm, quiet space your child can retreat to when things get too stimulating. This might be a bedroom, a corner with dim lighting, or even a cozy nook with noise-canceling headphones and soft textures.
Pack familiar comfort items—weighted blankets, favorite toys, fidget tools, or a tablet with calming music—to help your child self-regulate. Having this sensory-safe space ensures they can take a break before stress builds up.
3. Be Mindful with Holiday Décor and Lighting
Twinkling lights, scented candles, and animated decorations can quickly become sensory triggers. Introduce decorations gradually, and let your child help choose or arrange them to build comfort and familiarity.
Opt for soft, steady lighting instead of flashing bulbs, and consider scent-free or natural decorations if your child is sensitive to strong smells.
Bonus Idea: Make decorating a sensory-friendly activity! Use craft paper, felt ornaments, or unbreakable materials for hands-on fun without the stress.
4. Plan for Noise Control
Holiday gatherings often include music, laughter, and chatter—all wonderful sounds, but potentially overwhelming. Keep headphones or earplugs handy and allow your child to take “sound breaks” in a quieter room.
If attending a large event, arrive early to let your child acclimate before it gets crowded. Play calming music in the car before and after to smooth transitions.
Tip for Hosts: If you’re inviting guests, share a friendly reminder to keep music or noise at a comfortable level and to respect your child’s need for space.
5. Maintain Routines Wherever Possible
Even during festive weeks, try to keep consistent wake-up times, meals, and bedtime routines. Predictability helps reduce sensory overload and gives your child a sense of stability amid the seasonal chaos.
If certain traditions like late-night parties don’t fit your child’s rhythm, it’s perfectly okay to adapt or skip them. The goal is comfort, not perfection.
6. Introduce Holiday Experiences Slowly
Rather than packing every festive event into one weekend, spread out experiences over time. Attend smaller gatherings, shorter visits, or sensory-friendly community events designed with quieter settings and reduced lighting.
Many local attractions now offer sensory-friendly holiday events, such as calm Santa visits or quiet light displays—great opportunities for participation without overstimulation.
A Calmer, Happier Holiday for Every Child
By anticipating your child’s sensory needs and embracing flexible traditions, you can transform the holidays into a joyful, inclusive experience. At The Deron School, we believe that every child deserves to celebrate the season in a way that feels safe, empowering, and full of warmth. With small adjustments and thoughtful preparation, the holidays can truly be a time of peace and connection for your whole family.