10 Sensory Tips For The Holidays

Sensory processing differences can make holiday gatherings difficult, and that is where occupational therapy can help. This article lays out 10 sensory tips for the holidays, 5 each for both children and adults to help navigate holiday parties and family gatherings with a bit more ease.

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I love the holidays. The parties and holiday gatherings, decorations and lights, visits with family and friends, and lots and lots of food are just some of my favorite things about this time of year. However, between to-do lists, baking, errands, shopping lists, and on top of it all navigating COVID and face masks, let’s just say, the holidays can be stressful.

For someone with sensory processing differences, the holidays can be overwhelming and downright difficult. Having a list of simple, sensory strategies to help remain calm, relax when overwhelmed, and navigate the holidays with a bit more ease can make all the difference during holiday gatherings whether for you or your child.

In this article, I lay out occupational therapy sensory tips for cruising through the holidays with a bit more ease. First, let’s start with a brief overview of sensory processing, then talk about 5 tips for a child, and at the end 5 tips for adults with sensory processing difficulties. Let’s get started.

Sensory Processing

As a pediatric occupational therapist, I have worked with many families over the years who have expressed concerns leading to the holidays.

When it comes to sensory processing and our bodies ability to take in environmental stimuli, sometimes our bodies over or under-react causing an adverse reaction to a stimuli that typically doesn’t necessitate that type of response. For example, having a fear of loud noises, gagging due to the textures of certain foods, or becoming overwhelmed and/or shutting down in large groups can all be signs of sensory processing differences.

Children and adults alike can get overwhelmed by the crowds, new smells, new people, unwanted hugs or pats on the back, twinkling lights, and the busy, loud environment. And let’s not forget the new, although beautiful, itchy Christmas sweater. It’s a lot to take in for anyone really.

Occupational therapists who specialize in sensory integration therapy can help provide guidance to families. Through intervention and an individualized sensory diet, therapists can help guide families through difficult situations and behaviors.

I recommend brainstorming ideas with your personal therapist to discuss sensory strategies specific to your child’s or your own sensory system. Knowing your own or your child’s sensory system well will help in choosing the right sensory tips.

In the following sections, you will find sensory tips for navigating the holidays for both children and adults plus a note of evidence based research. First, let’s start with 5 sensory tips for children followed by 5 sensory tips for adult.

Evidence Based Research And Sensory Integration

It’s important to note that additional evidence based research is needed in this area of occupational therapy. Weighted sensory tools such as weighted blankets, weighted vests, and weighted stuffed animals, are still in need of more rigorous research, although parents and therapists alike report their benefits. Here are some research articles published by the American Journal Of Occupational Therapy regarding the efficacy of sensory integration therapy.

Additionally, the podcast OT Potential is a fantastic research based podcast hosted by Sarah Lyons, OTR/L that helps therapists stay up to date on the latest research. Check out the podcast titled “The Evidence Behind Sensory Interventions” provides a wonderful explanation regarding where the field of occupational therapy is in sensory research, and why sensory based research is limited. You can find her podcast on Spotify.

Sensory Tips For Children

Sensory Tip #1: Have a Discussion

Talk With Your Child

Talk to your child about the day’s schedule including where you all will be going, who will be there, and what activities will happen. Show pictures and videos of family and friends who will be in attendance if your child is unfamiliar.

Listen to your child and ask questions regarding feelings and anxieties around the holiday plans.

Brainstorm ideas and involve your child in what you can do together if your child gets overwhelmed.

Are you able to bring a favorite teddy bear or snuggly blanket? Does a weighted lap pad, blanket, or weighted stuffed animal help?
Find out if there is a place where you can go together if he or she is feeling overwhelmed? Is there quiet, dim room to relax and take a breather?
Where can you go to take a sensory break? Participate in heavy work? Or even take a power walk or play a quick game of soccer, jump, or do some climbing?

It’s always a good idea to plan ahead, and have a place set out with sensory strategies in mind. Even if it’s a make-do hammock using a blanket. A bit of swinging for a child plus a little heavy work for the adults might be just what’s needed based on their sensory system.

Knowing ahead of time where to go and what to do during these times can be helpful.

Plan A Discussion With Family And Friends

Family and friends, although might have the best intentions, may not fully understand your child’s sensory needs or sensory processing disorder.

If you feel comfortable, it may be helpful to make a phone call or even send an email in advance. Discuss things to avoid that may cause more stress such as unwanted hugs or pats on the back, food aversions (see sensory tip #3), or why you might step away with your child.

Write down a list of helpful hints, based on your child’s sensory system, to help you stay organized during your conversation. Also, a follow up email, laying out what you discussed as a reminder just before your arrival may also be beneficial.

Friends and family who understand why a child may not want to eat the Christmas pie that Aunt Pat spent all day baking, or why little Sammy doesn’t like to be hugged can make a big difference during gatherings.

Sensory Tip #2: Maintain A Regular Schedule

It’s important to maintain a regular schedule throughout the holiday season. Too many changes and a lack of sleep can cause the holidays to be more overwhelming.

Maintain a regular schedule including nap time, meals, and wake-up and bed-times.

Sensory Tip #3: Pack A Lunch Or Dinner

If your child has food aversions and doesn’t like certain textures and flavors, pack a special lunch or dinner. Ask your child what foods they would like to pack for these special holiday events. Include your child in the meal preparations.

Sensory Tip #4: What To Wear

Sometimes just wearing comfortable clothing can make all the difference in a day especially for someone who is sensitive to certain textures. Itchy tags and scratchy fabrics can cause irritation throughout the day. So if you can, stick with comfy, preferred clothes. If your child is sensitive to lights, wear a hat to block out some of the bright lights.

Sensory Tip #5: What To Bring

Depending on your child’s sensory needs, you may consider bringing certain items with you. Of course, a lot depends on how you are traveling- by car or plane. It will be pretty difficult and exhausting lugging a weighted blanket through the airport; however, a favorite stuffed animal, or even a weighted stuffed animal or weighted lap pad may be a bit more manageable.

Here are a few ideas you might want to consider bringing depending on your child’s sensory needs and your means of travel:

A favorite snuggly blanket or teddy
Weighted lap pad or weighted stuffed animal
Favorite board games
Headphones or ear plugs
Fidget toys
Sensory Body Sock– a sensory body sock can provide a child with not only deep pressure, but also a quiet space to relax, take deep breath, and calm their sensory system. Plus its light weight for hauling through the airport.

Create An Activity Toolbox

Put together small activity tool box with easy to carry items for the car or plane ride. Pick favorite small games, fidgets, and/or fine motor activities. Low mess and quick cleanup.

Favorite small games, coloring pads and pencils, and/or books
Fidgets toys
- Stress ball
- Theraputty with small items to place inside for older children to find (great for fine motor strengthening)
- Fidget spinners
- Koosh Ball, Rubik’s Cube, or Pop It fidget toys
Crunchy, chewy foods as age appropriate such as nuts, pretzels, pita chips, twizzlers, or granola bars.
Filled water bottle – a reusable water bottle featuring a straw or pull spout to suck through is best.

Now that we have discussed 5 tips for children, let’s move on and discuss 5 sensory tips for adults during the holiday season.

Sensory Strategies For Adults

Large gatherings can be over-stimulating and give rise to anxieties. It’s important during the holidays to have a plan in place and a few quick sensory strategies to help you relax. You know your sensory system best and what strategies work best for you during these situations. But, here are a few additional ideas and things to consider before the holiday gatherings begin.

Sensory Tip #6: Have A Signal Ready

Signal a close friend or family member when you are feeling overwhelmed. Someone who can help you walk away from a situation, take a deep breather and maybe go for a walk. Or even give you a good all-surrounding bear hug.

That signal could be anything from a head nod, a quick hand gesture like the flick of the index finger, or a certain look. Just make sure to communicate this with your close friend or family member before the event.

Sensory Tip #7: Take A Sensory Break

Go on a relaxing, short walk and remember to take deep, full breaths while walking.

Consider taking several mini-sensory breaks. Find a quiet place to do a quick 2-3 minute mind-clearing meditation. I personally love the app Insight Timer. It has thousands of free guided meditations along with paid meditation courses. Sometimes, just taking a few moments to listen to the sounds of a waterfall or fire crackling can make a big difference.

Sensory Tip #8: What To Wear

Of course, wear preferred, comfortable clothing. Nothing with itchy tags or textures, and if heeled shoes bother you, wear flats. Deep pressure can help some individuals stay more centered and balanced. If this helps you, consider wearing a snugly-fitted tank top or bodysuit underneath your regular clothes for a little added deep pressure.

Are you are sensitive to lights? If so, wear a hat to block some of the bright lights.

Sensory Tip #9: Food

If you have food aversions, and don’t feel comfortable packing your own meal, bring a side(s) of your preferred foods to eat. Try not to feel pressured to eat foods you do not prefer.

Sensory Tip #10: Leave Early If Needed

It’s okay. You have permission. You don’t have to stay late. Leave when it’s good for you, and don’t feel pressured to stay longer than you feel comfortable.

Holiday Takeaways

No matter if you have a child or you yourself have sensory processing difficulties, the holidays can be a stressful time, and it’s a good idea to have a few simple sensory tips and strategies in mind. Take care of yourself this holiday season, and safe travels.