Sensory Help Now

For parents caring for a child with sensory processing differences (or connected neurodivergence), the holiday season often intensifies challenges: bright lights, loud music, extra visitors, surprises, and disrupted routines. These changes don’t just affect children; they also impact you.

• The sensory environment (lights, noise, smells, unexpected touches) can become overwhelming, thereby draining your own regulation capacity. 
  
  
• Routines shift: more activity, less predictability. When you are juggling your child’s needs and managing the holiday load, fatigue accumulates. 
  
  
• You may feel pressure to “make the holidays perfect” or “match the expectations” while managing sensory demands, which is a lot! As one resource points out: “Sensory dysregulation plays a big role” in parent stress during the holidays. 
  
  

In short, when you are overwhelmed, it becomes much harder to co-regulate with your child, maintain calm in the home, and respond to both everyday and holiday challenges. Taking self-care seriously is not optional. It supports the whole family.

Self-care strategies for the sensory-aware parent

Here are practical ideas tailored for parents of children with sensory differences, especially during the holidays when demands spike.

1. Recognise and accept your sensory load

• Acknowledge that you, too, may have sensory fatigue, even if you don’t have a diagnosed sensory condition. The constant “on” mode with lights, sounds, and socialising will wear you down.
  
  
• Give yourself permission to opt out of things, say no to events, or leave earlier than others. 
  
  
• Notice early warning signs in yourself: irritability, headache, sensory-avoidant behaviour (e.g., needing quiet), fatigue. When you can spot them early, you can act.
  
  

2. Build your own sensory “safe zone”

• Just as children may need a “quiet space,” you should designate one for yourself. A corner with dim light, comfy seat, calming items (e.g., noise-cancelling headphones, water, soft cushion) can help you recharge. 
  
  
• Schedule “micro-breaks” throughout the day: even 5 minutes of silent breathing, stepping outside, or listening to calming music can reset you. Frequent breaks matter. 
  
  
• Consider using sensory tools for yourself: earplugs or headphones, calming scents (if you tolerate them), gentle movement (e.g., stretching or a short walk) to release built-up tension.
  
  

3. Maintain as much routine and predictability as possible

• Even though the season is full of changes, keeping an anchor point, for example, wake time, meal time, or one unwind activity that helps reduce overall stress for everyone. 
  
  
• Use a visual calendar or schedule for you and your child (or the family together) so you know what’s happening and when. Clarity reduces anxiety. 
  
  
• Prepare for transitions: before an event, give yourself and your child time to adjust. Arrive early if you can, or have an exit strategy if sensory overload kicks in. 
  
  

4. Delegate, set boundaries & prioritise what matters

• It’s ok to say no. If a gathering will be too sensory-wise (for your child or you), declining or shortening your attendance is valid. 
  
  
• Ask for help: let other adults manage certain tasks (wrapping, cooking, host responsibilities) so you can focus on supporting your child and yourself. 
  
  
• Prioritise the family events that truly matter. Let go of the “every event” expectation and choose the ones that fit your child’s and your sensory thresholds.
  
  

5. Integrate self-regulation into holiday tasks

• Use movement or proprioceptive breaks for yourself: a short walk, a stretch, carrying something heavy (yes, adults benefit from “pushing/pulling” input too). The sensory-integration literature applies to adults as well. 
  
  
• Be mindful of food and sleep: holidays often shift meal times, include lots of sugar, and late nights. These changes impact your regulation. Where possible, keep the basics aligned (sleep, hydration, food you tolerate). 
  
  
• Use a “toolkit” like you would for your child: maybe calming music, a breathing app, a small fidget or something tactile you enjoy in a quiet corner. Preparation matters.
  
  

6. Reflect, decompress & reset

• After a big event or visit, schedule time for you and your child (and perhaps your partner) to decompress. This might be a low-stimulus activity: a walk, a quiet movie, or reading. 
  
  
• At the end of each day, ask yourself: “What sensory inputs affected me today? What helped? What did I need?” This reflection helps you find the trends in your own needs.
  
  
• Celebrate small wins: maybe you navigated a noisy gathering, or your child used their tools, or you managed to leave before meltdown. Acknowledge your efforts—they matter.
  
  

Final thoughts

Supporting a child with sensory differences takes vigilance, creativity and adaptation — and during the holidays, when sensory and social demands increase, the risk of overload goes up. But you cannot pour from an empty cup. By prioritising your sensory well-being, you become stronger, more present, and more able to support your family effectively.

It’s not about perfection. It’s about recognising when you need a sensory break, giving yourself permission, and setting up systems that protect both you and your child from overwhelm.

About Dr Lelanie Brewer

Lelanie is an occupational therapist and SI Practitioner (Advanced) with a passion for helping children and families navigate sensory differences. She has worked in the NHS, private and charity sectors and led OT education programmes at university level. Her PhD research explores self-care in children with and without motor difficulties, and she is a trusted name in the sensory integration community.