As the holiday season unfolds with its twinkling lights, bustling gatherings, and festive cheer, it can also bring challenges, especially for children who may experience sensory overload. From crowded malls to noisy parties, the abundance of sights, sounds, and activities can overwhelm their senses. The BAC occupational therapy team understands the importance of managing sensory stimulation to ensure a joyful and balanced holiday season for your family. Read on for practical tips to support all children:
Understanding Sensory Overload
Sensory overload occurs when a child's nervous system becomes overwhelmed by sensory input, leading to stress, anxiety, or meltdowns. During the holidays, sensory triggers can include:
Visual Stimuli: Bright flashing lights, crowded spaces, surrounded by trinkets you're not allowed to touch at your grandma's house
Auditory Stimuli: Loud music, spontaneous singing, lots of talking
Tactile Stimuli: Itchy warm clothing, melted snow dampening hats & scarves & gloves, overwhelming sensations from hugs and handshakes
Olfactory and Gustatory Stimuli: Strong smells and flavors from unique holiday foods, overpowering scented decorations, heavily perfumed hugs from unfamiliar relatives
Tips to Manage Holiday Overstimulation
Plan Ahead and Pace Activities:
Tip: Schedule breaks during outings or parties to allow your child to decompress and regulate their sensory input. Choose quieter times to visit busy places, or consider "sandwiching" tricky events in between preferred activities (e.g. read favorite books in the morning, then go to neighbor's holiday party, then plan to come home and watch a comfort movie while wrapped in a cozy blanket).
Create a Sensory-Friendly Environment:
Tip: At home, provide a quiet space where your child can retreat if they feel overwhelmed. Use soft lighting, soothing music, or calming sensory tools like weighted blankets or fidget toys to promote relaxation.
Set Expectations and Communicate:
Tip: Prepare your child for upcoming events by discussing what to expect, including sensory aspects like noise levels or new experiences. Use visual schedules or social stories to help them understand and feel more comfortable. Let family members know what may be helpful.
Create New Traditions:
Tip: Incorporate sensory-friendly activities into your holiday plans, such as going on a nature walk, playing with a sensory bin of seasonal materials, or participating in a quiet crafting or puzzling session.
Monitor Sensory Triggers:
Tip: Observe your child's reactions to different sensory stimuli and adjust their environment accordingly. Don't be afraid to change your plan or set boundaries if something just isn't working.
Practice Mindfulness and Self-Care:
Tip: Encourage mindfulness techniques such as deep breathing or progressive muscle relaxation to help your child regulate their emotions and sensory responses. Model self-care practices to reduce stress for yourself and your family.
Embracing a Balanced Holiday Season
While the holidays bring excitement and joy, it's essential to recognize and respect your child's sensory needs to prevent overstimulation. By understanding their sensory preferences and triggers, you can create a supportive environment that promotes relaxation, engagement, and enjoyment throughout the holiday season.
We encourage parents to embrace flexibility and prioritize their child's comfort and well-being during this festive time. By implementing these strategies and staying attuned to your child's sensory cues, you can navigate holiday overstimulation with confidence and create cherished memories for your family. Wishing you a peaceful and joyful holiday season filled with moments of connection and celebration!
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