Holiday Overstimulation
Understanding Holiday Overstimulation: Why It Happens and How to Help
The holiday season is full of magic—twinkling lights, festive events, joyful gatherings, and special traditions. But for many children (and adults!), this time of year can also bring something less magical: overstimulation. From crowded spaces to schedule changes, the holidays can overwhelm the senses and emotions. The good news? With a little awareness and preparation, you can create a holiday season that feels peaceful, joyful, and manageable.
What Is Holiday Overstimulation?
Overstimulation happens when a person’s senses or emotions are taking in more input than they can comfortably process. The holidays often include:
Loud music and background noise
Crowded gatherings
Bright lights and decorations
New smells, tastes, and textures
Disruptions to routines and sleep
Pressure to “be social” or participate
High excitement and anticipation
For some individuals—especially children, highly sensitive people, or those with ADHD, autism, or sensory processing differences—this can lead to overwhelm faster than expected.
Signs of Overstimulation
You might notice:
In Children
Meltdowns or crying
Irritability or defiance
Clinginess
Covering ears or hiding
Sudden tiredness or withdrawal
Hyperactivity or impulsivity
Trouble transitioning between activities
In Adults
Feeling on edge or anxious
Trouble focusing
Irritability
Fatigue or burnout
Headaches
Avoiding events or conversations
Recognizing these signs early helps you intervene gently before things escalate.
Why the Holidays Trigger Overload
The holidays bring a perfect storm of intense sensory input, emotional expectations, and routine shifts. Even fun things, like opening gifts or visiting relatives, can be “too much” when stacked together.
Think of the nervous system as a bucket—during busy days, it fills quickly. Without breaks or quiet time, it overflows.
Practical Strategies to Reduce Holiday Overstimulation
1. Keep Routines Where You Can
Try to stick with usual sleep, meal, and rest times. Predictability is grounding.
2. Build in “Quiet Breaks”
Schedule downtime between events. A 10-minute reset can make all the difference.
3. Prepare Children Ahead of Time
Explain what to expect:
Who will be there
How long you’ll stay
Which activities might happen
Visual schedules or social stories can help younger kids.
4. Offer Sensory Support
Bring comfort items like:
Noise-canceling headphones
Fidgets
A weighted lap pad
A cozy blanket or stuffed animal
At home, create a calm corner with soft lighting and minimal noise.
5. Keep Expectations Realistic
It’s okay to leave early, skip an event, or take breaks. Your well-being matters more than perfection.
6. Watch for Overload Cues
If you notice signs of stress, pause before pushing forward.
7. Use Simple Calming Techniques
Try:
Deep breathing
Stretching
A short walk
Listening to calming music
A quiet activity like coloring
8. Offer Choices
Empower kids (and yourself!) with simple decisions:
“Do you want to sit by the tree or at the table?”
“Would you like to say hello now or wait a few minutes?”
Choice reduces stress and helps kids feel in control.
Creating a More Peaceful Holiday Season
Remember: overstimulation isn’t misbehavior—it’s a nervous system in overdrive. With gentle strategies and realistic expectations, you can create a holiday season that feels comforting, joyful, and manageable for everyone in your family.
The best holiday memories aren’t about doing it all—they’re about feeling safe, connected, and present.