You know the saying “There’ll be tears before bedtime”? Usually said in the context of kids being over tired and over stimulated. Well, for me, it’s not just the kids! The holiday season can bring immense joy and connection, but it can also lead to sensory overload and overwhelm. The twinkling lights, festive gatherings, and bustling schedules are often exciting, but for many, they can also be overstimulating. Being particularly noise sensitive, one of my triggers is hearing the incessant bell of the Salvation Army donation as I head into the grocery store. The specific tone of that bell is like nails on a chalkboard!
Whatever it is that sets your teeth on edge during this holiday season, here are some tips to navigate your sensory overwhelm. First and foremost, it’s important to recognize and understand your sensory triggers. Reflecting on past experiences can help pinpoint situations or environments that may feel overwhelming, allowing you to prepare and manage your responses effectively.
Setting boundaries is another key to maintaining balance during the holidays. It’s okay to say no to some invitations or step back from traditions that feel like too much this year. Sharing your limits with loved ones helps create an environment of mutual understanding, reducing pressure and making space for a more enjoyable experience. At the same time, staying connected to what helps to settle your dysregulated nervous system is hugely helpful – routines can be incredibly grounding, and carving out moments of stillness in your day can create a foundation of calm amidst the holiday excitement.
Creating a sensory-friendly space at home can provide a retreat when things feel overwhelming. This might be a cozy corner with soft lighting, calming scents, or comforting textures, or weighted blankets where you can recharge when needed. During social gatherings or high-energy moments, giving yourself permission to step away for a few moments of quiet can help bring you back to the present and ease overstimulation. I’ve been known to sit in my closet for a few minutes with my equally sensitive dog during gatherings.
While managing overstimulation is essential, it’s equally important to find and embrace joy during the season. Reflect on the small moments that bring genuine happiness—perhaps it’s the scent of freshly baked cookies, the laughter of loved ones, or the glow of a candlelit evening. One of my favorite holiday traditions these days is receiving my giant box of homemade gluten free holiday cookies baked and delivered by my friend and colleague, Katie Wheeler. It may result in sugar overload, but it’s well worth it for how loved they make me feel! Focusing on these simple pleasures can help you stay connected to the beauty of the season. Cultivating gratitude for these joyful moments, however small, can shift your perspective and bring a sense of calm amidst the chaos.
As the holidays wind down, allow yourself time to reset and recharge for the new year. Reflect on what brought you peace and joy during the season, and think about how you might carry those moments forward into the months ahead. 2024 has been a rough year for so many people. It’s okay not to go into the new year with ambitious goals and resolutions. Setting intentions rather than rigid resolutions can help you approach the new year with a sense of curiosity and self-compassion. This reset is an opportunity to begin anew, with a focus on what truly nurtures and sustains you. By honoring your needs, celebrating small joys, and embracing nourishment, you can move into the new year feeling grounded, refreshed, and ready for what’s to come.
Wishing you all a co-regulated, peaceful holiday season. May you find love and joy in your relationships however you choose to spend the holidays.