5 Tips for Managing Sensory Overload During the Holidays

The holiday season can be magical—but for those with sensory sensitivities, it can also feel like running a marathon through a fireworks display. If the sights, sounds, and scents of the season overwhelm you, these tips might help.

1. Plan Your Escape Routes

   Holiday parties are great… until they’re not. Identify a quiet space you can retreat to if things get too much. Whether it’s a bedroom at a family member’s house or even sitting in your car (with the air con cranking), having an "out" planned can save the day. And if anyone asks you upon your return, where were you? If you don’t feel comfortable telling them you were having a break, just say you were on a call.

   
   

2. Carry Your Comfort Kit

   Noise-cancelling headphones or earplugs, a short 5 minute hypnosis or meditation track on your phone, fidget toys, sunglasses, and chewing gum can work wonders. Tailor a small bag with items that soothe your senses—it’s like having a portable bubble of calm to manage your sensory overload.

   
   

3. Set Boundaries Early

   Overcommitting is a recipe for burnout. Practice saying “no” or “maybe next year” to events that feel like too much. And yes, it’s okay to leave early if your sensory battery is running low.

   
   

4. Simplify the Atmosphere

   Holiday décor doesn’t have to rival your local Westfield shopping centre! Opt for gentle lights, fewer decorations, or unscented candles. Less is more when your nervous system is on high alert.

   
   

5. Give Yourself Permission to Rest

   Let’s normalise recovery days after social events. You don’t have to keep up with the whirlwind—listen to your body and recharge when needed.

Holidays don’t have to feel like sensory combat. With a little planning, you can enjoy the parts you love and manage the rest on your terms. 🎄