The holiday season is filled with bright lights, festive gatherings, and joyful traditions. But for individuals affected by autism, the sensory overload that comes with the holidays can be overwhelming. Sudden changes in routine, unfamiliar foods, loud celebrations, and flashing decorations can create stress and discomfort.
At MAC Midwest, we understand the importance of creating a home environment that supports sensory needs while allowing families to enjoy the holiday season together. Here are some practical ways to make your home more sensory-friendly this holiday season.
1. Maintain Predictable Routines
Many individuals on the autism spectrum thrive on consistency. The holidays often bring changes to daily routines, which can be stressful. To help ease transitions:
- Keep mealtimes, bedtime, and other daily activities as consistent as possible.
- Use visual schedules or social stories to prepare for upcoming changes, such as guests visiting or special holiday activities.
- Provide countdowns or reminders to help individuals anticipate schedule changes.
2. Create a Calm, Quiet Space
With holiday guests, music, and decorations, the sensory input in your home may increase. Having a designated quiet area can offer a retreat when things become overwhelming.
- Set up a quiet room or a cozy corner with dim lighting, weighted blankets, and noise-canceling headphones.
- Allow access to comfort items such as favorite books, sensory fidgets, or calming music.
- Encourage breaks from social activities to prevent sensory overload.
3. Adjust Holiday Decorations Thoughtfully
Festive lights, scents, and decorations can be exciting for some, but overstimulating for others. Consider sensory-friendly adjustments:
- Opt for soft, warm lighting instead of flashing or multicolored lights.
- Use unscented or mild-scented decorations to avoid overwhelming sensory triggers.
- Involve individuals in the decorating process so they can help choose what feels comfortable to them.
- Keep decorations minimal in key areas to prevent visual clutter.
4. Modify Holiday Gatherings
Family gatherings can be loud, crowded, and unpredictable. Making a few adjustments can create a more welcoming environment:
- Keep guest lists manageable, or stagger visits to reduce overwhelming social interactions.
- Offer a quiet space for individuals to retreat if needed.
- Prepare guests ahead of time about sensory-friendly accommodations and individual needs.
- Use structured activities, like a craft table or quiet movie corner, to offer lower-stimulation engagement options.
5. Plan for Sensory-Friendly Meals
Holiday meals often introduce new textures, tastes, and smells, which can be challenging for individuals with food sensitivities.
- Offer familiar foods alongside traditional holiday dishes.
- Avoid pressuring individuals to try new foods; instead, encourage gradual exposure at their comfort level.
- Allow for alternative seating or eating locations if sitting at a crowded table is overwhelming.
- Provide sensory tools, such as weighted lap pads or chewable jewelry, to offer additional regulation during mealtime.
6. Prepare for Gift-Giving Sensitivities
Unwrapping gifts can be exciting for some, but stressful for others due to sensory sensitivities.
- Avoid noisy or flashing toys if they may be overstimulating.
- Use gift bags instead of wrapping paper to reduce noise.
- Provide alternatives to traditional gift exchanges, such as letting individuals choose their own gifts or skipping surprises.
- Encourage gratitude in a way that feels natural—some individuals may prefer to say thank you through a hug, a note, or a gesture rather than verbally.
7. Use Sensory-Friendly Travel Strategies
If holiday plans involve travel, preparing ahead can make transitions smoother.
- Pack sensory-friendly items like noise-canceling headphones, weighted blankets, or fidget toys.
- Create a travel schedule with visuals or verbal reminders.
- Take breaks during long car rides or flights to prevent overstimulation.
- Communicate with hosts or accommodations in advance to ensure a comfortable stay.
The holidays can be a wonderful time for families to connect and celebrate, but for individuals with sensory sensitivities, adjustments may be needed to make the season enjoyable. By maintaining predictability, offering quiet spaces, making mindful decoration choices, and modifying gatherings and meals, families can create a holiday environment that supports sensory needs.
At MAC Midwest, we’re here to help families navigate the challenges of autism and sensory sensitivities year-round. If you need additional support or resources, contact us to learn more about our services.
