The holiday season brings joy, excitement—and for many children, a flood of sensory input that can quickly become overwhelming. From flashing lights and crowded rooms to unfamiliar foods and disrupted routines, the festive atmosphere can pose challenges for kids who thrive on predictability and calmness.

Experts in child development say that sensory overload isn’t limited to children with diagnosed conditions. Any child can struggle with the intensity of holiday experiences, especially when routines shift and expectations rise.

To help kids feel more grounded during the holidays, specialists recommend a few simple strategies:

• Maintain familiar routines. Stick to regular meal times, bedtimes and daily rituals whenever possible.
• Prepare for new environments. Talk through upcoming events, show photos of unfamiliar places, and explain who will be there and what to expect.
• Pack comfort items. Bring along favorite snacks, foods, toys, blankets, headphones or sensory tools that help kids self-regulate.
• Plan for breaks. Find a quiet space to regroup. A short walk or car break can reset the nervous system.
• Designate a quiet space. Whether at home or visiting, create a calm area where children can retreat and recharge.
• Watch for sensory triggers. Strong smells, loud music or scratchy fabrics can be distressing. Offer breaks and alternatives.
• Encourage hydration and rest. Regular water and downtime can help balance stimulation.
• Dress for comfort. Choose soft, breathable clothing and avoid tags or tight layers.

While holiday traditions vary, the need for emotional and sensory safety is universal. With a little planning, families can create celebrations that feel joyful—not overwhelming—for everyone.