Holiday Stress Management Tips for Autism Families

BY HEALING HAVEN

THE HOLIDAY SEASON brings joy, connection, and celebration, but it can also be overwhelming, especially for families navigating autism. The extra activities, changes in routine, and sensory stimulation can be stressful for both children and caregivers. With insights from our Counseling Team, we’ve compiled ten practical tips to help your family enjoy the season with more peace and less pressure.

1. ACCEPTANCE

Embracing your child’s unique needs is always important, and the holidays are no exception. They may engage in more self-soothing behaviors or prefer limited interaction during this time. Offering controlled choices to your child—like when to arrive or leave a gathering— can help. Also, give yourself grace to feel a mix of emotions during the holidays, including grief or nostalgia.

2. FLEXIBILITY

Let go of rigid expectations for this season. If a traditional holiday activity like visiting Santa causes distress, it’s okay to skip it. Adjusting traditions to meet your child’s needs is not only supportive—it’s a form of self-care. Honor your emotions as you create new, meaningful experiences.

3. Set Boundaries

Plan gatherings around your child’s sensory limits. Arriving early or staying briefly can help them acclimate. Be sure to communicate your boundaries with family ahead of time and thank them for their understanding.

4. SAY NO

Remind yourself you don’t have to accept every invitation. Declining events that may overwhelm your child is okay—and necessary for your wellbeing. A simple “Thank you, we can’t make it” is enough.

5. PACE IT OUT

Introduce home decorations gradually to avoid sensory overload. Prepare your child for gatherings by showing them photos of the venue and guests beforehand—familiarity can ease anxiety and help your child with autism feel more comfortable.

6. FIND BALANCE

Incorporate quiet, calming self-care activities to offset holiday stimulation— for both your child and you. Set aside time to go for a walk, read, listen to music, watch a holiday movie, or whatever else helps you relax.

7. KEEP STRUCTURE

Stick to routines as much as possible. If changes are unavoidable, use a visual schedule to help your child anticipate what’s coming. Maintaining consistency not only supports emotional regulation but also reduces stress.

8. AVOID PERFECTIONISM

Let go of the pressure to make everything perfect. Focus on connection over details. Remind yourself: “Things do not need to be perfect this holiday season.” Embracing imperfection can lead to more joy and less pressure.

9. CONSIDER DIETARY RESTRICTIONS

Be mindful of your child’s dietary needs and communicate them to others. Having preferred foods available is a great idea to help your child stay calm or regulate in overstimulating environments. Watch out for excess sugar, which may increase anxiety or behavioral challenges.

10. SLEEP!

Prioritizing sleep for both you and your child is crucial, especially in the chaos of the holiday season, as lack of rest can heighten irritability and stress. Protect your sleep by managing your to-do list and ensuring your child gets adequate rest.

Some of these tips may feel easier said than done, but even small changes can lead to a more peaceful and joyful season.

To learn more about the comprehensive autism services at Healing Haven, visit healinghavenaba.com.