Embracing Neurodiversity During the Holiday Season

The holiday season is often seen as a time of joy and togetherness, but for neurodivergent individuals, it can come with unique challenges. From sensory overload to disrupted routines, navigating this time of year requires thoughtfulness and strategies to ensure it’s inclusive and supportive.

As someone who is both neurodivergent and a therapist, I understand these complexities deeply. That’s why I’ve put together 5 practical tips to help you or your loved ones embrace the holiday season with more ease and balance.

1. Set Realistic Expectations

The pressure to attend every event or meet every expectation can be overwhelming.

It’s important to remember that it’s okay to say no. Overcommitting can lead to burnout, so plan quiet breaks into your schedule or choose smaller, low-key gatherings that feel manageable.

2. Prepare Sensory Tools

Crowded spaces, bright lights, and loud music can be overstimulating. Pack tools that help you feel calm and focused, such as noise-canceling headphones, fidget toys, or even a weighted blanket if you’re staying with family.

If possible, identify or create a cozy, dimly lit corner to retreat to when needed.

3. Communicate Your Needs

Don’t hesitate to let others know what you need to feel comfortable. If large gatherings or loud environments feel overwhelming, let your host know in advance.

Most people are more accommodating than we expect - they just need to know what helps.

4. Stick to a Routine

The holidays often disrupt regular schedules, which can heighten anxiety.

As much as possible, stick to consistent mealtimes, bedtime routines, and moments for rest. A familiar rhythm can help reduce feelings of unpredictability and stress.

5. Prioritize Self-Care

Amid the busyness of the season, don’t forget to carve out time just for yourself.

Whether that’s stepping out for a quiet walk, journaling or listening to your favourite calming music, self-care is essential for navigating holiday stress.

A Season of Inclusion and Care

This season should be a time of connection and joy, but it’s also okay if your experience doesn’t look like the idealised version we often see.

Honouring your needs or supporting someone else’s, can make all the difference.

Do you have any holiday grounding tips that work for you?

Or maybe you’d like to share your experience as a neurodivergent individual during this time of year.

I’d love to hear your thoughts - feel free to share them in the comments or reach out directly.

Let’s create a more inclusive holiday season together.

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