Navigating Sensory Overload During the Festive Season

The festive holidays can be an exciting yet overwhelming time for children (and parents!). Young children might need help finding their rhythms and managing change. Children’s senses can be overloaded by change, excitement, and too much sensory input such as the festive bright lights, loud music, and flurry of Christmas activities, which causes their body to feel overwhelmed. Being that little means their brain goes into alert, causing stress, irritability, and emotional dysregulation (aka meltdowns).

Our blog explores the 8 senses, the importance of sensory integration, and tips on how to help your child navigate the sensory overload during the holidays.

The Eight Senses:

1. Visual (Sight)

2. Auditory (Hearing)

3. Olfactory (Smell)

4. Gustatory (Taste)

5. Tactile (Touch)

6. Vestibular (Balance and Movement)

7. Proprioceptive (Body Awareness)

8. Interoceptive (Internal Sensations)

Integrating all these senses is crucial as it helps children process information and respond to their environment in a balanced way so they feel safe and ready to interact with others, learn, explore and enjoy their surroundings.

Tips for Supporting Sensory Integration:

1. Create a Quiet Space: Designate a calm area in your home where your child can retreat from sensory overload. A study by the University of Bristol found that children benefit from having designated calm and quiet spaces, especially during high-stimulus periods. You could use a bedsheet or nice canopy to make it feel cosy, add some cushions, a blanket, or cuddly toys. Consider including sensory or fidgety toys, favourite books, and photos of loved ones. Adding a device for music or e-books can also be beneficial. It’s important to start by showing them how to use the area, sitting and reading with them, and acknowledging their feelings. This co-regulation helps young children borrow our calmness and kindness to find their own.

2. Limit Screen Time Before Bedtime: Excessive screen time, particularly before bedtime, can disrupt sleep patterns in children, as found by the University of Oxford. The blue light emitted by screens can interfere with melatonin production and be overstimulating. Sharing a book is a great way to wind down and bond before sleep.

3. Plan for Breaks: Sensory breaks throughout the day can help children regulate their emotions and prevent meltdowns. If your day is full of festive activities, find time for soothing sensory activities like deep breathing exercises or gentle stretches. For events requiring sitting, like watching a play, is always a good idea to move before they have to sit! Get their body and brain moving so they are regulated to sit, you can also take a couple of little fidgety toys or little pieces of textured fabric that they can feel inside their pockets, this will keep their body distracted enough to be able to sit for a whole play and enjoy it.

4. Sensory Play and Movement: Engage in activities that help your child explore different senses in a controlled manner, like playing with scented playdough or listening to soothing music. Physical activities like jumping, running, or swinging can help regulate the vestibular and proprioceptive senses.

5. Prepare for Transitions and Maintain Routine: Give your child advance notice before transitioning from one activity to another. You can also use timers or songs to signal it’s time to finish or tidy up. Always discuss festive plans so they know what to expect. Consistency and predictability can reduce anxiety and meltdowns due to unexpected changes.

6. Recognise Signs of Overload: Tuning into your child’s behaviour is key. Become a behaviour detective and look for signs like sudden energy changes, increased fidgeting, or mood shifts. These can indicate sensory overload. During festive times, be also mindful of bright lights, loud music, and crowded spaces which can be overwhelming. Adapting the environment and acknowledging their emotions can help them feel more comfortable.

7. Introduce New Foods Gradually: Holiday meals can be overwhelming with new tastes and textures and the pressure of many adults watching! If you have time, try to introduce new foods slowly and in a familiar context first so it’s less daunting for your child. For younger children, encourage exploring new foods through play, make it fun! You could even get them to help you cook or bake.