Calm and Relax: 5 Sensory Strategies to Overcome Holiday Overload

The holiday season is filled with joy, lights, and celebrations. However, for many kids, particularly those with sensory sensitivities, the hustle and bustle of the festivities can become overwhelming. Bright lights, loud sounds, and crowded gatherings may cause overstimulation, making it difficult for children to feel calm and enjoy the season.

If your child struggles with sensory overload during holidays, it's essential to provide calming and sensory-friendly activities that help them relax and reset. Here are 5 sensory strategies to help your little one feel calm, safe, and supported during this festive season.

1. Weighted Blankets: Cozy Comfort to Feel Grounded

A weighted blanket is like a warm hug that helps provide deep touch pressure, promoting a sense of security and calm. For children who get overstimulated, weighted blankets can ease anxiety and reduce sensory overwhelm.

• How It Works: The gentle, evenly-distributed weight of the blanket stimulates the body's deep pressure points, reducing stress hormones and encouraging relaxation.
• Holiday Idea: Use a weighted blanket during quiet times, like watching Christmas movies or bedtime stories. Choose festive blankets with holiday patterns to make them appealing!

Bonus Tip: Make it part of the routine – wrapping in the blanket during family downtime will help signal the child that it’s time to calm down.

2. Christmas Calm-Down Jars: A Sensory Distraction

Calm-down jars (also called sensory bottles) are excellent tools for providing visual and tactile stimulation to help soothe anxious kids. Watching glitter settle slowly to the bottom of the jar can feel hypnotic, aiding focus and relaxation.

• How To Make It:

1. Fill a clear jar or plastic bottle with water.
2. Add festive glitter, small holiday-themed trinkets (like mini snowflakes or stars), and a few drops of glycerin or glue to slow the movement.
3. Shake it up and let your child watch as the glitter swirls and settles.

• Why It Helps: Visual focus helps kids distract themselves from sensory overload, while shaking the jar offers proprioceptive feedback to help release tension.

Holiday Twist: Use red, green, and gold glitter to match the holiday theme!

3. Create a Sensory-Friendly Space with Soft Lights

Holiday lights can be beautiful, but flashing or overly bright lights may be too much for kids with sensory sensitivities. Creating a cozy, dimly-lit corner with soft, warm lights provides a safe space to retreat when overstimulated.

• What You Need:

• String lights with warm tones
• A soft blanket or small tent for a safe sensory nook
• Battery-operated candles or lanterns

• Why It Works: Soft lighting has a calming effect and can significantly reduce stress.
• Holiday Idea: Turn off harsh overhead lights and transform your space into a cozy winter wonderland with soothing warm lights and calming decorations.

Tip for Parents: Let your child help decorate their "sensory retreat" to feel more in control and comfortable.

4. Sensory Tools: Fidget Toys, Play Dough, or Stress Balls

Having a small sensory toolkit can be a lifesaver for busy gatherings or stimulating environments. Fidget tools, play dough, or stress balls offer kids an outlet to keep their hands busy and focus their energy.

• Why They Work:

• Fidgets provide tactile input that helps redirect overstimulation.
• Soft textures or squeezable items like stress balls can reduce anxiety by releasing tension in the hands and body.

• Holiday Idea: Make homemade holiday-themed stress balls with red or green balloons and filling like flour, rice, or sand.

On-the-Go Tip: Pack sensory tools in a small bag for car rides, family gatherings, or shopping trips.

5. Deep Breathing with Holiday Scents

Incorporating deep breathing exercises with festive scents like peppermint or pine can help kids regulate their emotions and calm their bodies. Deep breathing activities are simple, effective, and can be done anywhere.

• How To Do It:

• Ask your child to inhale deeply through their nose, imagining they’re smelling a delicious gingerbread cookie or peppermint candy cane.
• Hold for a few seconds and exhale slowly as if blowing out candles on a holiday cake.

• Sensory Idea: Use scented items like:

• Peppermint or pine essential oils
• Scented play dough or stress balls
• Holiday-themed aroma diffusers

Why It Helps: Breathing techniques combined with familiar, calming smells regulate the nervous system and improve relaxation.

Final Thoughts: Make Holidays Calm and Joyful

While the holidays bring joy, the increased sensory input can sometimes be challenging for kids with sensory processing difficulties. By incorporating these Sensory Integration Exercises weighted blankets, calm-down jars, soft lights, sensory tools, and breathing activities—you can create a supportive and peaceful environment for your child.

Remember: It's okay to step away from the excitement and embrace calm moments! With a little planning, you can make this festive season not only manageable but enjoyable for your little one. Wishing you and your family a calm, joyful, and sensory-friendly holiday season! ?????