Navigating Holiday Overstimulation: Tips for ADHDers and Autistic Individuals
The holiday season often brings a flurry of excitement, social gatherings, and sensory experiences. For ADHDers and Autistic individuals, these festivities can sometimes lead to overwhelming sensory input and a heightened sense of stress. Managing overstimulation becomes crucial to enjoying this time of the year. Here are some effective strategies to make the holiday season more comfortable and enjoyable:
1. Create a Safe Space:
Establish a designated safe space, whether it's a quiet room or a comfortable corner. This sanctuary can serve as a retreat when sensory overload feels imminent. Fill it with calming items like noise-canceling headphones, fidget toys, or dim lighting to help regulate sensory input.
2. Plan and Pace Activities:
Structure the holiday schedule by planning activities and pacing them thoughtfully. Prioritize events, allowing breaks in between to recharge. Consider scheduling downtime or quiet activities to balance out the high-energy moments. This also may be a good time to practice saying no to activities that you are not interested in.
3. Communicate Boundaries:
If safe, openly communicate your needs to friends and family. Let them know about your neurodivergence and explain how overstimulation affects you. Set clear boundaries in advance of gatherings/activities, such as requesting advanced notice for changes in plans or setting limits on the duration of social interactions.
4. Utilize Sensory Tools:
Experiment with sensory tools that can help regulate stimulation. Weighted blankets, stress balls, or sensory-friendly items like sunglasses or earplugs can offer a sense of control and comfort amidst bustling environments. Personally, I also like to focus on wearing extra-comfortable clothing during holiday activities/gatherings because I know my other senses will likely be overstimulated.
5. Practice Self-Care:
Prioritize self-care routines during the holidays. Engage in activities that help unwind and relax, such as meditation, deep breathing exercises, or engaging in special interests that bring joy and calm. This may seem like a given, but holidays are a time where our self-care can be disrupted.
6. Prepare in Advance:
Anticipate potential triggers and prepare accordingly. If attending a crowded event, consider arriving early or having an exit plan in place. In case no one else is telling you - it is okay to leave an event if you need to. Yes, even if others are upset.
7. Maintain Routine:
While the holiday season often disrupts routines, try to maintain a sense of structure where possible. Stick to familiar routines for meals or bedtime to provide stability amidst the chaos. It’s okay if you prefer to keep these routines even if they conflict with holiday plans. Your wellbeing is important!
8. Focus on Flexibility and Acceptance:
Embrace flexibility and acknowledge that plans might change unexpectedly. Practice self-compassion and accept that it's okay to step away or modify plans if needed. Leave space for processing any feelings and needs you may have around plans changing.
In summary, the holidays are meant to be a time of joy and connection, and with mindful strategies, ADHDers and Autistic individuals can navigate the season with greater ease. Remember, it's important to prioritize self-care and communicate needs when possible to ensure a more enjoyable and fulfilling holiday experience.
My hope is that by employing some of these strategies, you can proactively manage overstimulation, allowing for a more relaxed and enjoyable holiday season.