The holiday season is often painted with images of twinkling lights, bustling gatherings, festive music, and joyful celebrations. But for many families we support at Care Squared, this time can bring a mix of excitement and sensory overload. For people with sensory sensitivities, neurodivergence, or simply heightened stress, holiday stimuli may feel overwhelming: too bright, too loud, too chaotic.

If you have ever found yourself dreading the Christmas lights, the crowds, the noise, or the last minute rush, you are far from alone. The good news is with thoughtful planning, a few practical tools and support from allied health professionals, the season can become calmer, more enjoyable and more inclusive.

In this blog, we will walk you through why sensory overload happens during holidays, how to recognise it and most importantly practical strategies and supports to help you or your loved one stay grounded. We share advice grounded in lived experience and allied health insight because at Care Squared, we know your comfort and well-being matter.

Why the Holidays Can Trigger Sensory Overload

Holiday environments often provide a sensory overload cocktail: bright, flashing lights, unfamiliar smells and foods, loud music or chatter, crowded homes, disrupted routines. For people with sensory sensitivities for example neurodivergent people, people with autism, those with anxiety, chronic illness or sensory processing differences all of this can feel overwhelming.

Even people who usually cope well can feel overstimulated when multiple senses are triggered at once like lights, sounds, smells, movement and change in schedule. For many, the change from regular routines to holiday chaos can be enough to tip the balance.

Recognising that the holidays while joyful also bring sensory risks is the first step. Then you can begin to plan for comfort, safety and calm.

Signs of Sensory Overload: What to Watch For

If you or someone you care for becomes anxious, irritable, shut down, or physically overwhelmed by festive environments, these may be signs of sensory overload. Some common indicators include:

  • Covering ears, eyes, hiding or withdrawal from lights, sounds or crowds
  • Increased restlessness, agitation, or “on edge” feeling
  • Overwhelm from smells (food, perfume, cleaning products), textures (clothing, decorations), or tactile sensations
  • Difficulty concentrating, fatigue, or shutdown when confronted with multiple inputs
  • Changes to mood — irritability, anxiety, or emotional shutdown

If these feel familiar, it doesn’t mean you can’t participate in holiday activities. It means you may benefit from a plan that honours your sensory needs.

Practical Strategies to Manage Sensory Overload During Holidays

Here are practical, compassionate strategies to help you navigate the season while prioritising comfort and wellbeing.

1. Choose What Matters Most and Let the Rest Go

You don’t have to do everything. Extra lights, big family dinners, multiple events can all wait or be skipped. Prioritise what matters to you and your loved ones. If gatherings are likely to be overwhelming, consider simpler, quieter celebrations or smaller groups.

2. Build a “Sensory Toolkit”

Have a small kit ready for trips like ear defenders or noise reducing headphones, sunglasses or tinted glasses for bright lights, fidget toys for calming, a comfort item (like a soft scarf or favourite cushion), water and healthy snacks. These small tools can help regulate the sensory system when things become intense.

3. Plan Routine and Predictability

For many neurodivergent people or those with sensory sensitivity, routine fosters calm. Try to preserve familiar routines (meal time, bed time, quiet time) even during holidays. If plans are likely to change, prepare with a simple calendar or visual schedule so expectations are clear.

4. Create a Safe, Calm Space at Home

Have a quiet, low stimulation “retreat” a bedroom, a corner, a quiet room with dim lighting, minimal noise and sensory tools. When things get overwhelming, a short break can make a big difference.

5. Give Yourself Permission to Say No

It can be hard to say no to parties, extended family invites or social obligations especially during the holidays. But it’s okay to prioritise wellbeing. Saying “I’m sorry, we can’t make it” or “we might come a bit later / leave early” is often the kindest thing you can do for yourself or your loved one.

6. Use Sensory Support Tools and Assistive Devices

Noise reducing headphones, sunglasses or tinted glasses, weighted blankets, soft textures can help regulate sensory input. For children or adults with sensory differences, familiar tools can make new environments more tolerable and even enjoyable.

The Role of Allied Health — Why Professional Support Matters

For many families, the best outcomes come when they combine home strategies with professional advice. That’s where NDIS occupational therapist and NDIS psychology services offer invaluable support.

Occupational therapists can help you understand your sensory profile: what triggers overload, what helps calm, and how to adapt environments (lighting, noise, layout) to reduce overload.

They can suggest personalised sensory tools and supports, help create “sensory friendly” plans for events and support transitions between activities are crucial during a season of change.

NDIS psychology services can support emotional regulation: teaching coping strategies, mindful breathing, self‑advocacy, self‑soothing, and helping family or carers understand and respect sensory needs.

Bringing allied health professionals into the process isn’t about “fixing” someone — it’s about giving everyone tools, understanding and respect so they can enjoy the season while staying comfortable.

Tips for Families — How to Prepare for Holiday Events

If you’re planning to attend a gathering or host one, here are some ideas to make the event more sensory friendly:

  • Discuss needs ahead of time. Let hosts know about sensitivities like suggest dimmer lighting, a quiet room, or lower music volume.
  • Keep exits available. Quiet space or outside access if a break is needed.
  • Provide or request gentle lighting. Soft bulbs instead of harsh overhead lights; avoid flickering or strobe style décor.
  • Lower background noise. Ask if the TV or music can be turned down; if outdoors, try to avoid very crowded, echoing or noisy areas.
  • Prepare sensory tools. Bring a “sensory kit” with noise canceling headphones, snack, water and some other sensory item.
  • Watch routines. Try to keep meal times, quiet times and sleep routines consistent and don’t expect perfect flexibility.
  • Have an exit plan. Agree beforehand on a signal or exit strategy if someone becomes overwhelmed.

These steps often create a better, calmer environment and help everyone feel considered and supported.

Why It’s Not “One Size Fits All” — Personalisation Matters

Sensory sensitivities vary widely. What’s soothing for one person may be overwhelming for another. Bright lights may be tolerable for some but unbearable for others; crowds might energise some and exhaust others.

Because of this, it’s important to approach the holidays as a planning exercise with flexibility, understanding and choice. Some might benefit from sensory tools; others might find predictable routines more helpful. Some may enjoy small gatherings, while others need quiet alone time.

This is where a personalised plan created with NDIS allied health support can make all the difference.

Final Thoughts — You Deserve Comfort, Safety and Memories

The holiday season doesn’t have to be a source of stress. With understanding, planning and supportive tools, you and your family can enjoy the warmth, connection and joy it brings at your own pace and comfort level.

At Care Squared, we believe no one should feel excluded because of sensory differences. If you or someone you support struggles with sensory overload, reach out. Together, we will build a plan that honours your needs, supports your wellbeing and helps you enjoy the season in your own way.

Warm wishes for a calm, comfortable and meaningful holiday season.