How to Navigate the Holiday Season
With the holidays upon us, we wanted to share a list of ideas from your therapy team at OASIS Pediatric Therapy to help support you and your family during this busy time of year. While the season is filled with excitement, traditions, and special events, it can also bring big changes in routine, sensory overload, and increased expectations for children. A little planning can go a long way in creating celebrations that feel calmer and truly meaningful for your family. The tips below are designed to help you navigate the holiday season with confidence, honoring each family member’s unique needs and strengths.
Do what is meaningful to you and your family, and skip the rest!
Holiday traditions don’t need to be “all or nothing.” Focus on the moments that actually bring joy and connection to your household. If certain activities consistently lead to stress or meltdowns, give yourself permission to scale down or skip them entirely. Your holidays will be richer when they’re built around what truly matters to your family.
Remember your own regulation
Children co-regulate with the adults around them. If you are exhausted or stretched thin, your child will feel that too. Build in space for your own breaks and emotional boundaries. The more grounded you are, the more you can offer calm, predictable support for your family.
Collaborate as a family to plan your holiday schedule
Gather your family and talk openly about what each person is excited for, what they are dreading, and what makes them anxious during the holidays. Use this input to shape your plans. When possible, offer built-in flexibility so children or family members can opt out or say “no thank you” if they are worn down, overstimulated, or overscheduled. Children feel empowered when their voice matters, and reducing pressure around participation can make activities more enjoyable for everyone.
Keep activities short and sweet, and have an exit strategy
Holiday outings can be unpredictable and full of sensory demands. Before you head out, plan a clear exit strategy so leaving early is easy and low-stress. While you’re out, stay attuned to changes in your child’s energy level, body language, and emotional state as these often signal early dysregulation. Ending an activity early is often more successful than pushing through and risking overwhelm. Prioritizing safety and regulation helps everyone enjoy the season more fully.
Use a family calendar or visual schedule
A consistent visual can help children prepare for upcoming events and understand changes in routine. Whether it’s a calendar, a whiteboard, or a picture schedule, preview the day together so expectations are clear. This supports transitions and helps kids understand what comes next. For unfamiliar activities or events, consider reviewing the website together to look at pictures, or create a simple social story to help children understand what to expect. A social story is a short, personalized narrative that uses simple language and visuals to explain an upcoming situation in a clear, reassuring way.
Build in decompression time
The increased demands of the holiday season mean an increased need for regulation breaks. Encourage children to engage in preferred activities, sensory tools, or quiet time before and after events. Protecting this downtime helps prevent overload and supports emotional well-being during a high-stimulation season.
Create supportive environments
If gatherings will be busy or loud, designate a private or quiet space where your child can retreat at any time. Allow unrestricted access to this space throughout the day. Whether it’s a bedroom, a calm corner, or a sensory-friendly setup, having a predictable safe place greatly reduces stress. Help your child practice accessing the space in advance so they feel ready to use it when the need arises.
Prepare family and friends ahead of time
Holidays often mean spending time with people who may not fully understand your child’s needs or preferences. Setting expectations before the gathering helps everyone succeed. Share how your child prefers to be greeted, such as a hug, high five, wave, or no physical contact. It's also helpful to let others know how your child likes to play, such as together, parallel, or independently. Advocate for your child’s boundaries, especially if they are not able to do so themselves. Modeling and reinforcing consent helps reduce uncomfortable interactions and increases your child’s sense of safety.
Support alternative communication (AAC, signs, gestures)
If your child uses AAC, sign language, or other communication supports, help friends and extended family understand how to communicate with your child, not around them. Model simple phrases or signs they can use. Encourage patience with response time. When communication partners know what to expect, children feel seen and included.
Mealtime Considerations
Holiday meals can be overwhelming: new foods, smells, seating arrangements, and social expectations. To reduce stress:
Bring safe or familiar foods.
Allow your child to eat before arriving if needed.
Find a quiet or private place to eat to reduce sensory load and social pressure.
Bring regulating tools such as fidgets, tablets, or headphones to support comfort during long meals.
Honoring your child’s food and sensory needs helps them stay regulated and participate in ways that feel safe.
Navigating Gifts
Gift exchanges can be a major source of stress for some children. The goal is to make gift-giving joyful rather than demanding. Consider:
If surprises are challenging, help your child create a clear wish list to reduce anxiety, and ask family and friends to purchase from this list, send links to desired gifts, or choose gift cards so children can select items themselves.
Leading up to the holiday, avoid having presents visible under the tree if waiting feels overwhelming.
Space out gift-opening during the holiday season if it is too overstimulating for your child to receive all their gifts in one day.
Provide alternatives to saying “thank you” if social expectations feel challenging—practice giving a thumbs up, help your child write a note, or take a picture of your child playing with or using the gift to send later.
Allow children the option to open gifts privately if they feel overwhelmed by others watching.
Set up gifts in advance (remove packaging, add batteries) so kids can play right away and avoid frustration.
Feel free to skip wrapping paper if ripping or waiting is stressful.
Go at your own pace: honor whether your child wants to open all their gifts at once, take breaks, or open one and spend time playing before moving on.
If you’re unsure how to implement some of these ideas, we encourage you to reach out and collaborate with your therapy team. Together, we can help you create a season that feels meaningful, manageable, and joyful for your whole family.
Sources
How to Make Your Christmas Sensory Friendly — Sensory Friendly Solutions
https://www.sensoryfriendly.net/how-to-make-your-christmas-sensory-friendly/
Holidays with a Neurodivergent Child — The OT Butterfly (Podcast)
https://theotbutterfly.com/holidays-with-a-neurodivergent-child/sws-podcast/
A Community Guide to a Happy Neurodivergent Christmas — Jade Farrington https://jade-farrington.medium.com/a-community-guide-to-a-happy-neurodivergent-christmas-cd71415df8c5
