Managing Hogmanay as a Neurodivergent Individual – and Supporting Others 🍾

Hogmanay is a time of celebration in Scotland, full of traditions, gatherings, and excitement. For many, it’s a joyful way to welcome the new year.

But for neurodivergent individuals – including autistic people, those with ADHD, FASD, or other differences – Hogmanay can bring unique challenges.

The good news? With understanding and planning, Hogmanay can be enjoyable and stress-free for everyone.

Here are some tips for managing Hogmanay as a neurodivergent person and supporting neurodivergent friends and family.

Why Hogmanay Can Feel Overwhelming

• Changes in routine: Late nights, parties, and different schedules can feel unsettling.

• Sensory overload: Fireworks, loud music, and crowded spaces can be intense.

• Social expectations: Pressure to join in traditions or stay up late can cause anxiety.

• Uncertainty: Not knowing what will happen or when can be stressful.

Tips for Neurodivergent Individuals

Plan ahead 📋

Think about what feels comfortable for you. Do you want to join a big party, or would a quiet celebration feel better? Share your plans with family so they understand.

Create a calm space 🛋️

If you’re attending a gathering, identify a quiet area where you can take breaks. Noise-cancelling headphones or ear defenders can help with fireworks or music.

Stick to what matters most 💖

You don’t have to do everything. Choose the traditions that feel meaningful and skip the rest.

Communicate your needs 💬

It’s okay to say, “I’d like to leave early” or “I need a break.” Setting boundaries helps everyone enjoy the night.

Prepare for sensory moments 🎆

Fireworks are beautiful but loud. Watching from indoors or using ear protection can make it easier.

Tips for Families and Friends

Offer choices, not pressure 💡

Instead of “You have to stay up until midnight,” try “Would you like to join us for the countdown or celebrate earlier?”

Share the plan in advance 💡

Let everyone know what will happen and when. A simple schedule can reduce anxiety.

Respect quiet time 💡

If someone needs space, support that. It’s not about being antisocial – it’s about feeling safe and comfortable.

Celebrate in different ways 💡

Not everyone enjoys crowds or fireworks. A cosy movie night or board games can be just as special.

Remember

Hogmanay is about connection and joy – not about doing things a certain way. By planning ahead and respecting individual needs, we can make the new year welcoming for everyone.