5 Tips for a Smooth Holiday Season for Neurodivergent Families
By Meredith Gleason, M.S., NCSP, LEP
The holiday season is often described as the most wonderful time of the year, but for families with neurodivergent children, it can also be one of the most challenging. Changes in routine, sensory overload, and social expectations can create stress for both children and their caregivers. As a licensed educational psychologist, I’ve worked with countless families navigating the complexities of the holiday season. Here are five practical tips to help your neurodivergent child (and the whole family) enjoy a more joyful and peaceful holiday experience.
1. Stick to a Predictable Routine (with Some Flexibility)
Holidays are full of disruptions to everyday schedules. While some deviations are inevitable, maintaining a consistent routine can help your child feel secure.
Tip: Use visual schedules or social stories to prepare your child for upcoming events.
Bonus: Build in downtime between activities so your child can recharge. Quiet moments are just as important as festive ones!
2. Set Realistic Expectations for Social Gatherings
Holiday parties and family gatherings can be overwhelming for neurodivergent children due to noise, crowds, or social expectations.
Tip: Practice social scripts ahead of time for common interactions, like greetings or answering questions.
Plan for Breaks: Create a “safe zone” where your child can retreat if they feel overwhelmed.
3. Manage Sensory Overload
Holiday environments are often full of bright lights, loud music, and new smells, which can overwhelm a child with sensory sensitivities.
Tip: Offer sensory-friendly alternatives, such as noise-canceling headphones, dim lighting, or favorite comfort items.
Prepare for the Unexpected: If you’re visiting new places, bring familiar items like a favorite blanket or toy to provide a sense of security.
4. Involve Your Child in Holiday Preparations
Engaging your child in planning can give them a sense of control and excitement.
Tip: Allow your child to help choose holiday activities or meals. If crafts or baking are too complex, involve them in simple tasks like setting the table or decorating.
Visuals Help: Use pictures or a checklist to present options.
5. Prioritize Emotional Regulation
Big emotions are common during the holidays, especially with excitement, fatigue, and unexpected changes.
Tip: Teach and practice calming techniques like deep breathing, sensory grounding, or using a fidget toy.
Model Self-Regulation: Share how you’re managing your own stress—this can encourage your child to do the same.
Remember: It’s Okay to Say No
If a holiday event or activity doesn’t work for your family, give yourself permission to opt out or modify it. Your family’s well-being is the most important thing, and creating a joyful holiday season means meeting your child’s unique needs.
By approaching the season with intention and flexibility, you can create meaningful memories without unnecessary stress. Wishing you and your family a holiday season filled with connection, joy, and understanding!
Meredith Gleason, M.S., NCSP, LEP, is the founder of Empower Child Learning and specializes in supporting neurodivergent children and their families.
