Festive Tips for Neurodivergent Adults 🎅
- Celine Dyer
- 2 days ago
- 2 min read
The festive season can be exciting, but it can also feel overwhelming - especially for neurodivergent adults.
Bright lights, busy schedules, and social expectations can create extra stress.
Here are 10 practical, empowering tips to help you enjoy the holidays in a way that feels right for you.
1. Plan Your Energy, Not Just Your Time 🪫
Think about what feels manageable for you.
Choose what matters most: It’s okay to say no to things that drain you.
Schedule downtime: Treat rest like an appointment.
2. Create a Comfort Zone 🎧
If you’re visiting family or friends, bring items that help you feel calm.
Noise-cancelling headphones 🎧
A favourite snack or drink
A small sensory tool (like a fidget or weighted item)
3. Manage Sensory Overload 🚨
Festive lights, music, and crowds can be intense.
Take breaks: Step outside or find a quiet space.
Adjust your environment: Dim lights, lower volume, or use sunglasses indoors if needed.
4. Stick to Your Routines Where Possible 🕰️
Routine can be grounding.
Keep regular sleep and meal times when you can.
If plans change, give yourself time to adjust.
5. Communicate Your Needs 💬
You don’t have to explain everything, but sharing what helps can make things easier.
“I need a quiet space for a few minutes.”
“I’ll join later - I’m taking a break.”
6. Celebrate Your Way 🎄
There’s no “right” way to do the holidays.
Enjoy traditions that feel good to you.
Create new ones that suit your needs.
7. Prepare for Social Situations 🧳
If gatherings feel stressful:
Plan an exit strategy (e.g., “I’ll stay for an hour”).
Have a trusted person you can check in with.
8. Budget Your Spending 💸
Gift-giving can be stressful.
Set a clear budget and stick to it.
Homemade gifts or experiences can be just as meaningful.
9. Use Tech to Stay Connected 💻
If in-person events feel too much:
Suggest a video call instead.
Share messages or photos to feel included without pressure.
10. Give Yourself Permission to Rest 😴
The holidays aren’t a performance.
Take breaks without guilt.
Remember: Your wellbeing matters most.
The festive season is about connection and joy - not perfection. Give yourself permission to do what feels best for you.
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