Your Neurodivergent Holiday Survival Guide
- VHC team
- Dec 2
- 3 min read
The Holidays Aren’t the Same for Everyone
While some people adore the lights, music, chaos, and social buzz of the holiday season, many neurodivergent people experience the complete opposite.
Sensory overload, disrupted routines, social expectations, family dynamics, travel, being perceived — it’s a sensory obstacle course wrapped in a tinsel-covered executive functioning nightmare.
And here’s the honest truth:
It’s okay if you don’t feel festive.
It’s okay if you feel miserable.
It’s okay if holiday season is hard.
You don’t have to love it just because society might expect you to.
Why the Holiday Season Can Be Extra Challenging for Neurodivergent Brains
The holidays often create the perfect storm for neurodivergent burnout, and here’s why:
Sensory Overload: Lights, music, cooking smells, crowds, cheering and yelling, wrapping paper crinkles, clashing sounds — it’s a lot.
Social Exhaustion: More gatherings. More small talk. More people. More expectations. For many neurodivergent people, this equals massive fatigue.
Disrupted Routines: Routines provide stability and predictability. Holidays laugh in the face of both.
Masking Pressure: Being around extended family or colleagues can increase pressure to “fit in” or suppress stims and needs.
Executive Dysfunction Amplified : Shopping, cooking, planning, deadlines, remembering 37 things — typical executive functioning challenges are often increased over the holidays.
Your Holiday Survival Toolkit (aka what might actually help)
Here are ND-friendly strategies to make the season more bearable (or even enjoyable):
Ditch the guilt: There is no “right” way to do holidays. If something drains you, skip it. If something brings comfort, do more of it.
Redefine normal: “Normal holiday traditions” don’t exist. Your version counts, even if it’s quiet, simple, or nothing at all.
Communicate openly (if you want to): You could say things like: I might step outside if I need a break or I won’t be able to stay long. You don’t need long explanations. Simple is enough.
Choose events strategically: Spoons = energy. Holidays = spoon thieves. Pick what matters most to you.
Prepare an exit strategy: Drive separately, take breaks outside, or plan a time limit. Your future self will thank you.
Self-care: Self-soothing (comfort shows, stimming, grounding) AND Self-nourishing (sleep, movement, real meals). Both matter.
Maintain little routines: Even small predictable rituals can help anchor the nervous system.
Handling sensory overload (build a sensory toolkit): Try noise-cancelling headphones, sitting away from lights or speakers, comfortable clothing, bringing safe foods, pre-planned sensory breaks, whatever might best support you.
Holiday boundaries: Boundaries help protect you so you can participate in ways that feel sustainable and enjoyable.
Recharging After the Holidays — Spoon Recovery Mode
Holiday social fatigue is real, especially for neurodivergent brains that mask, people-please, navigate sensory chaos, and juggle expectations.
Helpful Post-Holiday Recharging Ideas:
a quiet day alone
returning to comforting routines
engaging in special interests
grounding activities (deep pressure, weighted blankets, movement)
sensory-friendly downtime
Your post-holiday recovery is not optional — it’s essential!
Crisis Support During the Holiday Period
The holidays can be particularly tough for many neurodivergent people and their families, and some supports and services may pause during this time. Creating a simple plan ahead of the break can help you feel safer and more prepared.
If things feel heavy, challenging, or you are needing support, please remember you. are not alone.
The following helplines and services remain accessible 24/7 throughout the holiday period:
Emergency services (fire, police and ambulance): 000