The holiday season is often described as 'the most wonderful time of the year,' but for many neurodivergent individuals, it can also be one of the most overwhelming. Between loud gatherings, bright lights, unexpected changes in routine, and social expectations, the holidays can feel less like a celebration and more like an obstacle course. Whether you're neurodivergent yourself, a family member, or a friend looking to offer support, we've got some helpful tips to make the season more enjoyable for everyone.
Common Struggles During the Holidays
Sensory Overload: Flashing lights, loud music, strong smells, and crowded spaces can quickly become overwhelming.
Changes in Routine: Holiday schedules often disrupt the usual day-to-day structure, which can cause anxiety or discomfort.
Social Expectations: From hugs to small talk, holiday gatherings come with a lot of unspoken social rules that aren't always easy to navigate.
Pressure to 'Enjoy the Holidays': Feeling like you must be merry and bright can add unnecessary stress.
Tips for Neurodivergent Individuals
Create a Safe Space: Whether at home or at a family gathering, have a quiet spot where you can retreat if things get overwhelming.
Stick to a Routine (as much as possible): Keep some familiar routines in place, even if the day’s schedule is different.
Use Noise-Canceling Headphones: These can help block out overwhelming sounds in busy or loud environments.
Communicate Your Needs: It’s okay to let others know what makes you comfortable or uncomfortable.
Plan Ahead: Know what to expect at events—ask about the schedule, seating arrangements, or food options.
How Friends and Family Can Help
Be Understanding: If someone needs a break or decides to skip an event, don’t take it personally.
Ask, Don’t Assume: Everyone’s needs are different—ask what you can do to make things more comfortable.
Provide Quiet Spaces: If hosting, create a calm area where someone can recharge.
Be Flexible: Plans may need to change, and that’s okay.
Celebrate in Inclusive Ways: Not everyone enjoys loud parties—consider smaller gatherings or quieter activities.
The holidays don’t have to be perfect to be meaningful. By being mindful, communicating openly, and offering kindness, we can create spaces where everyone feels welcome and comfortable. After all, the best gift we can give is understanding and compassion.