Finding Calm in Holiday Chaos: Grounding Techniques for Overstimulation
The holiday season is full of warmth, lights, and gatherings, but for many neurodivergent folks, it also brings an onslaught of overstimulation. Crowded places, loud noises, and endless sensory triggers can quickly overwhelm, making it hard to enjoy the season. But with a few grounding techniques, you can manage overstimulation and find moments of calm—even in the most chaotic holiday settings.
In this guide, we’ll cover practical, simple grounding methods and strategies to help you feel more in control. Let’s prepare for the season together!
Why Grounding Techniques Are Essential During the Holidays
When our nervous systems are on high alert, grounding techniques can be the anchor that brings us back to calm. These strategies don’t eliminate the sensations or feelings; instead, they help you regain a sense of control when things get intense.
Whether you’re at a bustling family gathering, shopping in a busy mall, or even just navigating seasonal travel, these grounding methods will provide relief and help you stay connected to your own needs.
Grounding Techniques for Overstimulation
Below are some simple grounding methods to help you stay present and manage sensory overload. Try them out to find which ones resonate best!
1. The 5-4-3-2-1 Technique
This technique helps bring your attention back to the present moment through your senses. It’s a quick way to focus your mind and reduce anxiety:
5 things you can see: Observe the details around you. Look for colors, textures, or even shapes.
4 things you can touch: Feel the objects around you. Notice the sensation—whether it’s soft, rough, warm, or cool.
3 things you hear: Listen for sounds in the background, like subtle music, distant conversation, or even your own breath.
2 things you smell: Keep a comforting scent, like essential oils or a favorite lotion, handy.
1 thing you can taste: Take a sip of tea or notice any lingering taste in your mouth.
This practice is a favorite for its immediate effect and ease. Plus, it’s discreet enough to do almost anywhere!
2. Deep Breathing
*It’s important to note that many people have never been taught how to properly deep breathe, and therefore feel that this kill does not help them. Place one of your hands on your belly and the other on your chest. When you take a deep breath does your belly extend or does your chest extend? If you are doing deep breathing the right way then your belly should get bigger, not your chest!*
Box breathing is a calming breathing exercise that helps settle your nervous system. Here’s how it works:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
Repeating this a few times can calm your body, making it easier to face whatever overstimulating situation you’re in. It’s a great tool for crowded settings or stressful moments.
3. Create Your “Holiday Grounding Kit”
A grounding kit can be a lifesaver in overstimulating environments. Think of it as your portable comfort zone! Here are a few ideas for what to include:
Noise-canceling headphones or earplugs: Perfect for managing overwhelming noise.
Essential oils or scented lotion: Scents like lavender or eucalyptus can offer instant comfort.
Fidget tools: Small sensory items, like fidget cubes or putty, can help redirect your focus.
Sunglasses or a hat: For shielding against bright holiday lights or crowded visuals.
Comforting snacks: Keep a favorite candy or drink handy for a grounding taste. Or maybe mints or gum can be an easy option.
Assemble a few items that work for you, and carry this kit with you throughout the season!
Tips for Setting Boundaries
Grounding techniques work best when combined with healthy boundaries. Here are some ways to create a little breathing room during the holidays:
Make an exit plan: If you’re attending events or gatherings, arrange a way to leave if things get overwhelming. Driving separately, arranging for a ride, or even setting a personal time limit can make all the difference.
Communicate your needs: Let loved ones know that you may need breaks or alone time. Most people will be understanding, especially if they know it’s important to you.
Plan decompression time: Build in a quiet buffer before or after social events. Even just 15-20 minutes to recharge can prevent overstimulation from piling up.
Here are some examples of clear, respectful boundaries you can use for various holiday situations. These phrases can help keep things simple while communicating your needs effectively:
1. For Holiday Events or Gatherings:
“Thank you for the invite, but I’ll have to pass this time.”
“I’ll be there, but I’ll only be staying for an hour or so.”
“That sounds fun! I might need to step outside if things get too busy, but I’ll be there.”
“I appreciate the invitation, but I can’t make it. I’ll catch up with everyone soon!”
2. When You Need a Break During an Event:
“I’m going to step out for a few minutes to recharge.”
“I need to take a breather—I'll be back soon!”
“Excuse me, I need a moment. I’ll be back in a bit.”
“I love being here, but I need a quick recharge. See you in a few.”
3. When Family Pressures Get Too Much:
“I know you mean well, but I’m good with where I am right now. Let’s talk about something else.”
“Thanks for your advice, but I’d rather keep this holiday about positive things.”
“I appreciate your opinion, but I’ve got this covered.”
“I’d like to keep this visit light—let’s keep certain topics off the table today.”
4. For Setting Boundaries Around Gifting:
“I’m simplifying things this year, so I’m not doing any big gifts.”
“Thank you, but I’d prefer not to exchange gifts. Let’s just enjoy our time together!”
“I’ve set a small budget for gifts this year, so I hope you understand if we keep things minimal.”
5. When You’re Asked for Extra Time or Energy:
“I’d love to help, but I don’t have the time to commit right now.”
“That’s more than I can take on at the moment, but thanks for thinking of me!”
“I’m at my limit right now, so I’ll have to say no. Hope you understand!”
6. For Declining Food or Drinks Politely:
“That looks delicious, but I’ll pass this time.”
“Thank you, but I’m good with what I have.”
“I’m actually avoiding [certain foods/drinks] right now, but thanks for offering!”
7. Keeping It Short and Simple (Because It’s Enough!):
“No, thank you.”
“I can’t, but thanks for asking.”
“No, that won’t work for me.”
“I’ll have to pass.”
Setting these boundaries can make a world of difference in preserving your energy and comfort during the holiday season. Remember, boundaries don’t require apologies or explanations—your needs are valid as they are!
A Season for Self-Compassion
The holidays are meant to be a time of connection and joy, but they can quickly become overwhelming if we don’t protect our peace. With these grounding techniques and boundaries, you can handle the hustle and bustle with more ease and self-compassion. Remember: it’s okay to prioritize your needs and find moments of calm amidst the chaos.
Stay tuned for more tips on managing holiday pressures. Wishing you a peaceful, grounded holiday season!
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