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The holidays can be stressful - changes in routine, lots of different sights, sounds, and activities, new and different foods, etc.
We’re here to give you our 10 favorite sensory strategies to help make your holiday season a little bit easier.We talk about visual schedules, sensory diets, and using your own sensory strategies!We also made a fun YouTube video and a Free Holiday Sensory Survival Guide! So make sure to check out the links below!
Happy holidays from Rach, Jess, and the Harkla team!
10 Sensory Tips for Surviving the Holidays YouTube Video
All Things Sensory on Instagram
All Things Sensory on Facebook
Danielle Delorenzo on Instagram
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.
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.
Learn more about setting daily routines in our article: The Ultimate Guide To Daily Routines For Kid
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.
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.
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.
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.
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.
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.
Need help? Our blog post onThe Best Strategies To Help Foster Emotional Intelligence In Children
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.
For more, listen to our podcast: #340 - Visual Schedules Made Simple
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.
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.
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.
Explore ourHoliday Sensory Survival Guide for calming tools, visual schedules, and expert strategies to help your child feel comfortable and confident all season long.
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