Supporting Young People Through January Changes

The holidays are over, and January brings a wave of transitions - back to school, new routines, and shifting expectations.

For many young people, especially those who are neurodivergent, these changes can feel overwhelming. If your child or teen is struggling to adjust, you’re not alone.

Let’s explore why transitions can be tough and how we can make them easier.

Why Transitions Feel Overwhelming

Neurodivergent minds often thrive on predictability.

After the holidays, routines change suddenly - sleep schedules shift, sensory environments become busier, and demands increase.

This can lead to stress, sensory overload, and emotional dysregulation.

Common Challenges

• Sensory Overload: Classrooms and social spaces can feel noisy and chaotic after the calm of home.

• Routine Disruption: Moving from holiday flexibility to structured school days is a big adjustment.

• Emotional Regulation: Anxiety and frustration can rise when changes feel unpredictable.

  
  

Practical Strategies for Easing Back Into Daily Life

✅ Create Predictability

Use visual schedules or calendars to show what’s coming next. Even small cues like “school starts at 9” or “dinner after homework” help reduce uncertainty.

✅ Start Small

Don’t expect everything to fall into place overnight. Begin with one or two consistent routines - like a calming morning ritual or a predictable bedtime.

✅ Support Sensory Needs

Offer sensory breaks, quiet spaces, or comfort items (like headphones or fidget tools) to help manage overwhelm.

✅ Communicate Clearly

Use simple, reassuring language. Give warnings before transitions: “In 10 minutes, we’ll start getting ready for school.”

✅ Emotional Regulation Tools

Practice calming strategies together - deep breathing, listening to music, or using a weighted blanket. Model self-compassion and remind them it’s okay to feel big emotions.

Key Takeaways

• January transitions can be hard, but small steps make a big difference.

• Predictability, sensory support, and clear communication help young people feel safe and confident.

• Flexibility and kindness matter - progress is more important than perfection.

  
  

💙 Every child deserves a routine that feels supportive, not stressful.