The holiday season is an exciting time. Bright lights everywhere, festive music in every store, and the opportunity to do things you spend the rest of the year waiting for. For many, this is a dream come true, but for some people, the whole holiday season is a major overstimulation risk that needs to be managed.

So, let’s look at some common holiday traditions, why they may cause overstimulation, and what adjustments you can make to manage it. Whether you’re a person living with disability, caring for or supporting one, or an event planner, these tips could save you from a festive fiasco. 

What is overstimulation? 

Overstimulation is a state of distress brought about by an excess of sensory input, information, and environmental change. It commonly affects people with cognitive disability, neurodivergence, and mood disorders, but it can also happen to children and adults without any of these. 

Common triggers for overstimulation include: 

• Bright and/or flashing lights 

• Loud or sudden sounds 

• Strong scents, especially unfamiliar ones 

• Unpleasant or unfamiliar textures 

With that in mind, let’s address some common holiday events and why they might be overstimulating.

Common Overstimulating Holiday Events

Shopping

Shopping takes many forms during the holiday season. Gifts, food, and decorations all need to be bought every year if you’re looking to host a celebration. That makes going on a shopping trip at this time of year quite different to the rest of the year. 

Shops are busier, their layouts change to accommodate decorations, and their music can feel louder as Mariah Carey’s “All I Want For Christmas Is You” plays in the background of crying kids, talking customers, and staff announcements on the intercom. All these things and more can lead to a perfect storm of overstimulation.  

Parties

Parties can be great fun, but they do also pose a risk for many of the same reasons. Bright lights, crowded rooms, and Mariah Carey’s “All I Want For Christmas Is You” playing on the speakers yet again. Fortunately, a party means you’re among friends, meaning it’s easiest to make changes and create comfort if things become too much to handle. 

Light Displays

Countless neighbourhoods, including some we proudly serve at Interchange WA, put on light shows with houses covering themselves in fairy lights and festive decorations. These can be beautiful and creative spectacles to visit, sometimes even synchronised to music like Mariah Carey’s “All I Want For Christmas Is You”. But, if you’re prone to overstimulation, it may be daunting. 

Meals

Gathering the family at the table for a feast is one of the most enduring traditions of holidays around the world, but they can be a recipe for overstimulation. Many special dishes are reserved for holidays, which can introduce unfamiliar smells, textures and tastes, on top of social pressures and noises such as people chattering, cutlery clattering, and Mariah Carey’s “All I Want For Christmas Is You” playing in the background again. 

How can I manage overstimulation? 

Fortunately, managing overstimulation in the holiday season is possible. Now you know what may cause overstimulation, here are three things you can do to prepare for it and manage it. Remember the 3 Ts: 

Timing.

Knowing when to make a move is always helpful. 

• Many stores now host “quiet hours”. These are times of day, usually 10:30-11:30am, where music is turned down or off to accommodate people who may experience overstimulation. When planning your shopping, look up which stores you’re visiting have quiet hours and plan to visit on those days and times. 
• Know when to step out of a location or situation if things are on track to becoming overwhelming. 
• Manage your working schedule to align with the other things you need to do in the holiday season, such as shopping and celebrating. 
• Create predictable routines where possible. Holidays are inherently disruptive to the regular flow of life, but by planning and predetermining how your routine will be affected, you can minimise risk factors. 

Tools.

There are plenty of tools we can use to decrease stimulation.  

• Headphones can mute background noise, making it easier to move through the world. 
• Sunglasses can make lights appear dimmer, helping with flashing and extra brightness. 
• Fidget toys can offer distraction and comfort during a difficult time. 
• Mindfulness isn’t a tool we can touch, but we can still use it. Be aware of yourself and the way your surroundings are affecting you. 

Talk.

The best thing you can do is communicate. 

• Be honest about what you need and what adjustments you’d like if you’re at risk of overstimulation.
• Use social stories to teach others how to manage their own stimulation levels if they are unfamiliar with it. 
• Explain with other people in attendance at events such as parties and meals that you do not mean to be rude by temporarily leaving the event. and that it may be necessary to manage overstimulation and enjoy the event. 
• If you’re not at risk of overstimulation, remember to check in with the people around you to make sure they’re happy too. 

We hope these hints help you manage overstimulation this holiday season.

Happy Holidays from Team Interchange WA! 

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