Managing Sensory Overload During the Holidays
Practical Tools for Navigating Sensory Sensitivities
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Practical Tools for Navigating Sensory Sensitivities 〰️
The holidays are a sensory minefield. Between the flashing lights, relentless jingles, crowded gatherings, and overwhelming smells, this time of year can feel less like “the most wonderful time” and more like a crash course in overstimulation. If you’re navigating sensory sensitivities, it’s okay to admit that the holidays can suck. And if you’re queer, neurodivergent, or have a history of trauma? That overload can hit different.
But here’s the good news: you’re not powerless against the chaos. Let’s dive into some practical, raw, and real strategies to help you get through it all with your sanity intact.
1. Reclaim Your Environment: The Power of Micro-Boundaries
You’ve probably heard the advice to set boundaries with people, but have you tried setting boundaries with spaces? If you’re stuck at a noisy holiday dinner or in an over-scented store, try these:
Create a Sensory “Safe Zone” in Your Bag: Pack noise-canceling headphones, tinted glasses, or even a scarf to block overwhelming scents. Think of it as your mobile bubble of calm.
Claim Your Corners: Position yourself near a wall, door, or window where you can limit incoming sensory input and take quick breathers if needed.
Declutter Your Senses: Ask hosts to lower the music volume, turn off flashing lights, or crack a window if smells are intense. It’s not rude to advocate for your comfort—it’s self-preservation.
2. Give Yourself Permission to Leave—Without Explaining
Sometimes, the only way to manage sensory overload is to step away. A quick “I need a moment” is all you need to say (if anything). Build in exit strategies:
Park Strategically: If you’re driving, park somewhere easy to leave without drama.
Use a Buddy System: Bring a supportive friend or partner who understands your sensory needs and can help you make a quick escape.
The Bathroom is Your Ally: It’s universally acceptable to slip away for a few minutes—use this time to breathe and reset.
3. Fight Overload with Contrasting Sensations
When everything feels too much, you can “ground” yourself using opposite sensory input. Here are a few fresh, trauma-informed tricks:
Ice Packs or Cold Drinks: The chill activates your vagus nerve, which calms your nervous system.
Texture Therapy: Keep a small object like a fidget cube, soft fabric, or sensory ring in your pocket. Switching focus to pleasant textures can help distract from overwhelming sensations.
Sound Hack: Play binaural beats or white noise on your phone to drown out chaotic holiday sounds without adding to the sensory overload.
4. Redefine “Participation”
Society loves to guilt-trip us into thinking we have to do all the holiday things. Let’s trash that idea. “Participation” can look however you want it to:
Virtual Connections: Send a thoughtful text or hop on a short video call to say hi without the noise of a crowded event.
Set Your Own Rules: Decide ahead of time how long you’ll stay or what you’ll participate in. For example, you might agree to do dinner but skip dessert if you’re nearing your limit.
Choose Sensory-Friendly Activities: Opt for quiet nights decorating at home, taking winter walks, or hosting a chill, sensory-safe hangout instead of attending every chaotic party.
5. Stay Anchored in Your Identity
The holidays can amplify feelings of alienation, especially for LGBTQ folks or anyone whose family doesn’t fully “get” them. Lean into what makes you feel most like yourself:
Wear What Makes You Comfortable: If that means rocking your favorite hoodie instead of dress clothes, do it. Sensory comfort > social expectations.
Bring Your People: If chosen family is your safe space, try to spend time with them during or after sensory-heavy events to recharge emotionally.
Carve Out Identity Rituals: Whether it’s putting up a pride ornament, listening to a favorite song, or journaling about what the season means to you, stay connected to your core self.
6. Know Your Post-Sensory Hangover Plan
Sensory overload doesn’t just vanish after the event. Plan your recovery like a pro:
Hydrate and Nourish: Your body burns through energy faster during overload—refuel with water and easy-to-digest snacks.
Quiet Time is Sacred: Schedule downtime with zero guilt. Cancel plans if needed; you’re not a bad person for needing rest.
Reflect and Adjust: Take note of what worked (or didn’t) for next time. Every holiday season is a chance to fine-tune your sensory toolkit.
The Holiday TL;DR
You’re allowed to prioritize your sensory and emotional needs, no matter what holiday traditions or expectations say. It’s not selfish; it’s self-care. This season, give yourself the gift of boundaries, sensory safety, and the freedom to opt out of anything that doesn’t serve you.
And remember: it’s okay to not be okay. You’re not alone in this, and your needs are valid. Here’s to surviving—and thriving—through the sensory chaos of the holidays.
Got tips of your own? Send me an email or comment on Instagram—I’d love to hear how you navigate this sensory rollercoaster.