Supporting Family Members with Sensory Sensitivities During the Holidays

The holidays are often described as “the most wonderful time of the year,” but for many individuals with sensory sensitivities, they can also be one of the most overwhelming. Bright lights, crowded rooms, loud conversations, unfamiliar routines, and constant social expectations can quickly turn joyful gatherings into distressing experiences.

If you have a child, partner, parent, or loved one who experiences sensory challenges, you already know how much the environment influences their comfort. And when that environment becomes louder, busier, and less predictable—like it often does during the holidays—support becomes even more important.

The good news is that with just a bit of planning, communication, and creativity, you can create a holiday atmosphere where your family member feels safe, understood, and included. This guide breaks down simple, compassionate strategies to help your loved one feel grounded while still enjoying the magic of the season.

Understanding the Emotional Side of Sensory Overload

Many people assume sensory sensitivities only involve reactions to loud sounds or bright lights, but there’s an emotional side that is just as real. When the senses become overwhelmed, the body and brain often shift into a “high-alert” state. This can look like withdrawing, becoming irritable, shutting down, fidgeting, or even having a full meltdown.

The most important thing to remember is this: none of it is intentional.

Your family member is not trying to be difficult. They are navigating an environment that their system experiences much more intensely than most people do.

Rather than focusing on the behavior, try focusing on the feeling behind it. A simple moment of empathy—“It looks like this is a lot right now. Want to take a break?”—can completely change the tone of the day.

Every supportive step you take makes the holidays feel more manageable and more meaningful for your loved one.

Preparing the Environment: Small Adjustments That Make a Big Difference

Before holiday gatherings begin, take a moment to think through the sensory world you’re creating. You don’t have to redesign the whole event—often a few small changes go a long way.

1. Sound & Volume Awareness

Holiday celebrations often include music, laughter, cooking noises, and lively conversation—all layered at once. For someone with sound sensitivity, this can feel like being inside a speaker.

• Keep background music low or turn it off during meal times.

• Offer a quiet room or calming corner where your loved one can retreat if sound becomes overwhelming.

• Noise-canceling headphones or soft earplugs can be comforting, not rude.

2. Lighting & Visual Stimulation

Twinkling lights look festive, but for some people they can be harsh or distracting.

• Use warm, steady lights rather than flashing or multicolored patterns.

• Let your loved one choose a spot in the room where lighting feels comfortable for them.

• Avoid placing bright decorations in areas where people will sit and talk.

3. Space to Move, Rest, or Reset

Crowded rooms can feel suffocating, especially when someone cannot easily step away.

• Designate a “break space” with dim lighting, a chair, and maybe a soft blanket.

• Let your family member know that leaving and returning is always allowed.

• If traveling, pack a small sensory kit—fidgets, soft toys, headphones, snacks, or anything comforting.

For some families, tools like GyroStim or visual-motor training activities they already use throughout the year can help maintain calm or focus before a big event. If you’re curious about how tools like GyroStim can support sensory or cognitive resilience, you can learn more here.

Maintaining Predictability Through Routines

The holidays often disrupt daily rhythms—sleep schedules change, mealtimes shift, and everyone is traveling or hosting. For individuals who rely on structure, even tiny changes can feel destabilizing.

Here are a few ways to preserve predictability:

Create a Holiday Preview

Walk through the schedule together: who will be there, how long you’ll stay, and what activities you might do. You can even show photos of places you’ll visit or people you’ll see.

Honor the Routines That Matter Most

This could be:

• morning quiet time

• a favorite breakfast

• a short walk outside

• time for games, reading, or solo play

• a consistent bedtime

Even on busy days, try to keep one or two grounding rituals intact.

Choose Activity Levels Thoughtfully

Holiday events don’t always need to be all-day marathons. Shorter, more intentional visits often work better.

If your family member uses cognitive training or exercises to help regulate focus or sensory processing—like Dynavision D2 training—they may benefit from doing a session earlier in the day or earlier in the week.

Communicating With Compassion: Setting Everyone Up for Success

One of the biggest challenges is not the sensory sensitivity itself, but how others interpret it. Consider gently explaining your loved one’s needs to relatives who may not understand.

Here’s a simple script:

“The holidays are exciting but can be overwhelming for them. If they step away or need quiet, it’s just how they stay comfortable. It’s not personal—it helps them enjoy the day.”

Most people respond with kindness once they understand the “why.”

Encourage Your Family Member to Express Their Needs

Not everyone can easily communicate discomfort, so give them options:

• A signal or phrase they can use when they need a break

• A hand gesture or card if verbal communication is difficult

• A quiet moment together to check in privately

The more permission they feel to advocate for themselves, the easier the holidays become.

Making Holiday Traditions More Sensory-Friendly

Traditions don’t have to disappear—they can simply be adapted.

• Cooking & Baking

Let your loved one participate in ways that feel comfortable: mixing dough, adding decorations, or simply being present nearby.

• Gift Opening

For some families, opening gifts one person at a time feels supportive. Others may prefer spreading it out during the day to avoid emotional overload.

• Decorating

Invite your family member to help choose decorations, place ornaments, or decide which lights stay on or off.

• Holiday Outings

Pick events with flexible environments—open-air markets, quiet mornings at a tree farm, or walking through a neighborhood with lights instead of attending crowded indoor shows.

When you make inclusivity part of the plan, the whole season becomes more enjoyable for everyone.

Supporting Yourself as a Caregiver or Family Member

It’s important to acknowledge that supporting someone with sensory sensitivities can be tiring, especially when you’re juggling holiday responsibilities. Give yourself permission to feel what you feel and take breaks when you need them.

Remember:

• You are doing something meaningful.

• Your patience truly makes your loved one’s holiday experience better.

• Small adjustments, not perfection, make the biggest impact.

If you’re exploring tools or resources that might help your family member feel more regulated throughout the year, you may find this guide helpful.

Building a Holiday Filled With Comfort, Not Pressure

Supporting a family member with sensory sensitivities isn’t about limiting the holidays—it’s about reshaping them so everyone feels welcomed and understood. When you prioritize comfort and compassion, the season becomes less about the perfect celebration and more about the meaningful moments you share.

With a little creativity and a lot of empathy, you can create a holiday environment where your loved one feels safe, connected, and truly part of the traditions you cherish.

If you’d like help exploring sensory-supportive tools or options to help your family member thrive, the Functional Neurology Brain Center team is always here to guide you.