Holiday Survival Tips for Neurodivergent Adults: Managing Stress and Routine Changes
Understanding Holiday Stressors for Neurodivergent Adults By: Beth Carey
Routine Disruptions
For many neurodivergent individuals, structured routines provide stability and comfort. The unpredictability of holiday schedules—whether it’s unexpected visitors, altered meal times, or varying work hours—can feel overwhelming.Sensory Overload
Bright lights, loud music, crowded gatherings, and even strong scents like cinnamon and pine can overstimulate the senses. For individuals with sensory sensitivities, these triggers may lead to anxiety, meltdowns, or shutdowns.Social Expectations
Increased social obligations, such as attending family dinners or work parties, can be taxing. Navigating small talk, managing expectations, and masking neurodivergent traits can lead to emotional exhaustion.Financial Pressures
The holidays often come with financial burdens—buying gifts, contributing to gatherings, or traveling. For those who already find budgeting stressful, these added costs may exacerbate anxiety.Emotional Triggers
The holidays can amplify feelings of grief, loneliness, or inadequacy, especially when comparing one’s experiences to the idealized portrayals in media.
Strategies to Navigate Holiday Stress
1. Stick to a Predictable Schedule
Tip: Create a visual or written schedule of holiday events, including travel plans and downtime. Knowing what to expect helps minimize anxiety.
Resource: Mental Health America’s Holiday Coping Tips offers guidance on managing holiday chaos.
2. Set Boundaries
Politely decline events or leave early if needed.
Share your needs with trusted family members or friends to create a supportive environment.
Practice saying “no” without guilt—it’s better to prioritize your well-being than overcommit.
3. Prepare for Sensory Challenges
Bring sensory tools such as noise-canceling headphones, fidget toys, or weighted blankets to gatherings.
Choose sensory-friendly alternatives, like dimmed lighting, or ask about quiet spaces.
Bring along foods that are safe and familiar to you.
Resource: Check out Sensory SID’s strategies for handling overstimulation.
4. Plan for Social Interactions
Practice scripts for common social situations.
Take breaks during events to recharge in a quiet room, bathroom, or outdoor space.
Engage in activities that limit small talk, such as playing board games or watching a movie.
5. Prioritize Self-Care
Schedule “you” time for relaxing activities like reading, stimming, or exercising.
Avoid overextending yourself—balance holiday obligations with adequate rest.
Resource: Learn how to preserve mental health during the season with NAMI’s guide.
6. Address Emotional Triggers
Contemplate the significance of the holidays for you and establish new traditions that resonate with your personal values.
Identify your triggers and the early signs of overwhelm.
Implement your safety plan to mitigate the risk of holiday burnout.
Pay attention to your body's signals during the holidays.
Your needs may look different from others, and that’s ok.
Prioritize your needs and schedule times for recharging.
Access support by engaging in therapy, joining support groups, utilizing free services like 988 and warmlines, or connecting with online communities.
Resource: Find survival tips for neurodiverse relationships in this counseling guide.
Creating a Supportive Holiday Environment
If you’re hosting neurodivergent friends or family members, consider these inclusive strategies:
Keep the Space Comfortable: Reduce clutter, offer quiet areas, and use muted decorations.
Communicate Clearly: Provide a schedule of activities and set clear expectations for meals and events.
Accommodate Sensory Needs: Offer sensory-friendly options, like safe food meals, unscented candles, or noise-free zones.
Resource: Explore Paraquad’s inclusive hosting tips.
Remember, You’re Not Alone
Navigating holiday stress as a neurodivergent adult can be challenging, but you’re not alone. Whether it’s leaning on your support network, turning to online resources, or carving out time for self-care, these strategies can help you thrive through the season.
For further reading and resources, check out:
The holidays are what you make of them—prioritize your peace and embrace the season on your own terms.
