Navigating the Holiday Season: Tips to reduce stress and connect back to yourself

The holidays are often painted as joyful and magical but for many neurodivergent adults, they can feel overwhelming fast. Increased social demands, disrupted routines, sensory overload, and pressure to “do it all” can lead to burnout before the season even begins.

Below are a few simple, realistic strategies to help you manage the holidays with more ease and less overwhelm:

1. Protect Your Energy (spoiler alert: it’s not unlimited!)

Holiday events, shopping, travel, and family gatherings all require executive functioning and emotional labor. Try planning intentional rest into your schedule before and after events. Being intentional about including short breaks, quiet time, or low-demand days can help prevent sensory overload and neurodivergent burnout.

2. Simplify Traditions

You don’t have to keep every tradition to have a meaningful holiday. Be selective of the ones that truly matter the most to you. Let go of the pressure of “having to”, as traditions can still exist even if they don’t happen every. single. year. Susie Allison, creator of Busy Toddler, reframed holiday traditions from “always” and “have to” —> “sometimes” and “we like to” which helps relieve the pressure while still holding onto what is meaningful to you. Simplifying expectations can reduce stress, decision fatigue, and time pressure.

3. Set Boundaries

Boundaries are a form of self-care, not selfishness. It’s okay to say no to events, shorten visits, or opt out entirely. Clear communication can make boundary-setting easier and less emotionally draining.

4. Plan for Sensory Needs

Crowds, noise, smells, and schedule changes can be especially challenging for autistic and ADHD adults. Bring sensory supports when possible. This can include headphones/earbuds, fidgets, comfortable clothing, or a planned exit strategy. Supporting your sensory system helps regulate your nervous system.

5. Redefine “Success”

A successful holiday doesn’t have to look Pinterest-perfect. If everyone is fed, safe, and emotionally okay, count that as a HUGE win. Giving yourself permission to do less is often the most supportive choice.

If the holiday season feels overwhelming, you are not alone. Being aware of your needs, and putting supports into place can help foster connection with others and back to yourself during this busy season. Wishing you moments of peace, joy, and warmth however you choose to celebrate during this time of year.