It's the most wonderful time of the year—and the most overstimulating, too. For parents of sensitive kids, the holidays can feel like a landmine of triggers. Many families struggle to reconcile the need to keep little ones happy and healthy and the desire to celebrate traditions. 

Fortunately, there are several easy ways to prepare for and mitigate overstimulation without sacrificing the fun of the holidays. These tips are expert-backed, kid-approved, and also soothing to adults.

What is overstimulation?

Commonly referred to as "sensory overload," overstimulation occurs when the brain gets too much input at once. This can be sensory, emotional, or mental input. Or a combination! With so much competing stimuli, the brain struggles to stay calm and focus.

While neurodiverse people experience overstimulation more often, this kind of mental overwhelm can happen to any of us. Even during moments that are supposed to be joyful.

Children struggle with overstimulation more than adults, because their nervous systems and coping skills are still developing. They're not as adept as recognizing and avoiding triggers. With limited vocabulary and understanding, it's difficult for them to communicate their experiences and needs.

Babies and toddlers can't fully grasp the joy and meaning of the holidays. They thrive in routine and don't have a solid grasp of how time works. Even positive deviations from their normal schedule, like a trip to grandma's instead of daycare or skipping naptime to have a longer playdate, can feel disorienting.

Signs your child is overstimulated

When sensory input overwhelms kiddos (or anyone else), they go into the survival response of fight, flight, or freeze mode.

Fight mode = meltdown

• Loud outbursts
• Defiance and resistance
• Aggression

Flight mode = meltdown

• Fidgety restlessness
• Running away and hiding
• Avoidance

Freeze mode = shutdown

• Quiet withdrawal
• Detachment and numbness
• Anxiety
  

Overstimulation is most noticeable when it manifests emotionally. It can also lead to physical symptoms, like headaches, dizziness, and nausea. 

Common holiday triggers 

Visual

Dazzling holiday displays are a sight to behold. But too much visual stimulation—colors and patterns, clutter, and especially lighting—can be exhausting. Children also struggle with being able to see, but not touch and explore, items in their environment.

Auditory

So much for "Silent Night." The holidays are full of sounds that can become overwhelming: festive music, ringing bells, the drone of crowded spaces, and party chatter. 

Tactile

'Tis the season for long sleeves, sweaters, jackets, and hats that can feel uncomfortable if they're too warm, itchy, damp, or constricting. Dressing up for formal celebrations can create another layer of discomfort. Then there's the touchy issue of hugs and other greetings during family gatherings. 

Gustatory

The holidays present many opportunities to try new foods and indulge in favorites. This can be stressful for little ones with allergies or aversions to certain foods, flavors, or textures. If your celebration includes large meals with family and friends, there might be even more pressure around eating. 

Olfactory

Like taste, sense of smell is individual. The scent of a live Christmas tree is refreshing to some and exacerbates allergies in others. At large gatherings, we're exposed to a variety of smells from people, food, and the environment.

Social

We all have a social battery, and some drain quicker than others. Holiday gatherings full of new people can be exhausting for more reserved kids. Many families feel overextended as they add seasonal events to already busy schedules.

How to prevent overstimulation

Revel in routine: As much as possible, try to maintain your child's normal routine, especially naps, bedtime, and mealtimes. Fatigue, hunger, and thirst are leading causes of crankiness all year long. 

Make sensory-friendly adjustments: At home, you can control noise, lights, smells, and other sensory input. It's trickier in pubic, but not impossible. Headphones, ear plugs, fidget toys, and taking breaks in a calmer setting can make a big difference.

Respect your child's boundaries: Parents of young children can feel pressure and judgment from extended family when they gather for the holidays. Remember: All families are picture-imperfect, and all kids have their quirks. If your kiddo refuses to eat red foods or doesn't feel comfortable hugging strangers, don't pressure them to change this behavior to appease others.

Prioritize downtime: Balance loud social gatherings with quiet time at home, so little and not-so-little ones can decompress in the safety of the familiar.

Celebrate on your own terms: You know your child best. If parties stop being fun after an hour, leave early. If your toddler can't sit still for a ceremony, but would love running around at the reception, join the festivities later. Say yes to what energizes your family.