BONUS episode - 10 Tips for a Successful Sensory Holiday

How to Explain Sensory Processing Challenges and Differences to Friends, Family, and Others

10 Tips For A Successful Sensory Holiday

The holidays are a time for joy, celebration, and connection—but they can also bring overwhelming sights, sounds, and schedule changes. For children with sensory processing challenges, this season can feel like too much, too fast.

Every child deserves to enjoy the magic of the holidays—without stress or sensory overload. Whether you're a parent or a professional, these 10 actionable, sensory-friendly tips will help your child feel calm, confident, and included throughout the season.

1. Protect Consistency With Core Routines

The holiday schedule may be unpredictable, but keeping at least one or two daily routines intact can make a huge difference for a child with sensory sensitivities.

Try this:

• Stick to your child’s usual morning wake-up and bedtime rituals.

• Use the same breakfast foods, calming routines, or music to anchor the day.

Why it works: Predictable routines offer structure and security, helping your child stay emotionally and physically regulated even when everything else changes.

2. Watch For Food Triggers

The holidays are filled with festive treats, but certain foods can trigger sensory or behavioral reactions in some children. Common culprits include:

• Gluten

• Dairy

• Soy

• Artificial dyes and preservatives

What to look for: Increased hyperactivity, fatigue, mood swings, or emotional meltdowns after eating certain foods may be signs of dietary sensitivity.

OT Tip: Bring trusted snacks to gatherings and consider keeping a food diary to track patterns.

3. Pack A Portable Sensory Toolkit

A sensory toolkit is your child's on-the-go support system for managing overstimulation. Include items like:

• Noise-canceling headphones.

• Fidget tools or chewies.

• Weighted lap pad or mini weighted plush.

• Sunglasses or a hat to block lights.

• Comforting scents or essential oils (if tolerated).

Use it: At holiday events, shopping malls, long car rides, or anywhere unfamiliar.

4. Avoid Positive Pressure

It’s natural to want your child to join in the fun. But pushing them to participate—especially with praise like “You can do it!” or comparisons like “Your cousin tried it”—can backfire.

Instead, say:

• “How does that feel to you?”

• “What do you think about trying this today?”

This helps your child feel in control and supported—not judged or rushed.

5. Respect Their Sensory Boundaries

If your child says "no" to a hug, loud music, or group activity—honor that. By giving your child permission to set boundaries, you’re teaching:

• Emotional intelligence

• Self-advocacy

• Respect for their needs

And remember, it’s okay to leave early or take a break. Holidays should be flexible—not forced.

6. Model Calm During Chaos

Children learn how to regulate by watching you. Try narrating your self-regulation: “It’s getting a little loud, so I’m going to step outside and take a few deep breaths.”

Use visual breathing cues:

• Smell the flower (inhale)

• Blow out the candle (exhale)

Why it works: This shows your child that it’s normal to need a break—and how to take one.

7. Use Visual Tools To Express Emotions

Visuals are powerful, especially for kids who struggle with verbal communication. Try a traffic light system:

• Green: I’m calm and ready.

• Yellow: I need a minute.

• Red: I’m overwhelmed.

Keep this tool visible at home or bring a travel-size version on outings. Pair it with sensory tools or calming strategies that match each color zone.

8. Create A Holiday Visual Schedule

With holiday activities often feeling unpredictable, a simple visual schedule can provide much-needed structure.

Include:

• Daily activities (e.g., breakfast, gift-opening, visiting Grandma).

• Event timelines (e.g., party starts at 4:00 PM, ends at 6:00 PM).

• Built-in break times.

For added support, break down tasks like “getting dressed” or “packing the car” into smaller visual steps. Visuals reduce anxiety and help your child transition more smoothly between activities.

9. Follow A Sensory Diet Before & After Events

A sensory diet is a personalized plan of movement and sensory input to help your child regulate.

Before A holiday event:

• Jumping on a trampoline.

• Wall pushes.

• Deep pressure (hugs or a weighted vest).

After The event:

• Rocking in a swing.

• Carrying a weighted object.

• Quiet time with a weighted blanket.

These activities calm the nervous system and support emotional regulation before, during, and after high-sensory environments.

10. Use A Visual Or Verbal Break Cue

Create a pre-planned signal for when your child needs a break—before emotions escalate.

Try:

• A silly code word like “popcorn”.

• A gesture like touching your nose.

• A visual card your child can hold up.

Practice this cue at home so it becomes automatic when used in real-life situations. When your child gives the signal, step away to a quiet space or sensory corner.

Why it matters: Early intervention helps prevent meltdowns and reinforces your child’s ability to self-regulate.

Final Thoughts

The holidays don’t have to be perfect, but with the right preparation, they can be peaceful, supportive, and joyful. Remember:

• Every child is different.

• Sensory needs may change day-to-day.

• Trial and error is part of the journey. 

BORING, BUT NECESSARY LEGAL DISCLAIMERS

While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science and art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views and opinions on how to address common sensory challenges, health related difficulties and what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.

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