Jennifer’s Best Strategies for Navigating Seasonal Sensory Overwhelm and Staying Present
The holiday season can be a sensory minefield—twinkling lights, crowded stores, endless to-do lists, and the constant buzz of activity. If you’re highly sensitive or neurodivergent, this time of year might feel especially overwhelming. But with the right tools, you can protect your energy and even enjoy the season more fully.
Here are my top strategies to manage sensory overload and stay present during the holidays:
Use the Power of Predictability
Uncertainty can add to sensory stress.
• What to Do: More so than normal, make sure you have a schedule or plan for your day.
Block out time for rest, errands, and celebrations.
• Why It Works: Knowing what to expect reduces the mental load and leaves more room for mindfulness.
Ground Yourself with Simple Rituals
Small, grounding practices can help keep you present.
• What to Do: Try my Top 5 Tips for Reducing Stress here: Top 5 Tips for Managing Stress
• Why It Works: Taking time to regulate and take pauses throughout the day can keep overwhelming from building.
Be Strategic with Socializing
Holiday gatherings can be joyful but exhausting.
• What to Do:
• Set time limits for events.
• Create an “escape plan” if things get too noisy.
• Give yourself permission to say no to anything that feels like too much.
• Why It Works: Protecting your boundaries ensures you have the energy for what matters most. Watch my Video on “Saying No” for ideas here: Make Saying "No" Your Secret Weapon (and how to do it without guilt!)
Hydrate and Nourish Yourself
Your body’s resilience starts with care.
• What to Do: Stay hydrated and snack on nutrient-dense foods (think protein, healthy fats, and whole grains). Avoid skipping meals, as blood sugar dips can heighten sensory sensitivities.
• Why It Works: Physical stability makes emotional and sensory overwhelm easier to manage.
Shift Your Focus with Open Space Meditation
• What to Do: Imagine the space around you, like the space between objects or the space between breaths. Let your mind rest in that openness.
• Why It Works: This practice helps redirect overthinking and creates a sense of calm amid chaos. Try our free audio here: https://audio.com/ferrante-family-wellness/audio/open-focus-brain-heads-and-hands
End the Day with Sensory Recovery
Your body needs time to process and decompress.
• What to Do: Use aromatherapy, take a warm bath, or listen to soothing sounds like white noise or binaural beats before bed.
• Why It Works: These practices help signal to your nervous system that it’s safe to relax. Try our audio here:
Meditation
Sleep Hypnosis
Final Thoughts:
You deserve to enjoy the magic of the season in a way that works for you. By protecting your sensory health and prioritizing presence, you can navigate the holidays with more peace and ease.
What are your favorite ways to stay grounded this time of year? Let me know in the comments!
Warmly,
Jennifer
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