Christmas is too much: Managing with autism
Finding Christmas Overwhelming as an Autistic Person
For many, Christmas is a season of joy, togetherness, and celebration. However, for autistic individuals, this time of year can be a source of significant overwhelm and stress. The sensory overload, changes in routine, and social expectations associated with the holiday season often present unique challenges that are frequently overlooked. This article explores these experiences, offering insights into why Christmas can be overwhelming for autistic people and providing strategies for managing the season in a way that respects individual needs.
Sensory Overload
Christmas is a sensory extravaganza. Bright, flashing lights, loud music, crowded shopping centers, and an array of smells from festive foods can quickly overwhelm an autistic person. Sensory sensitivities are a common aspect of autism, and the heightened sensory input during the holiday season can lead to overstimulation, which may manifest as anxiety, irritability, or shutdowns.
To manage sensory overload, it can help to:
Manage exposure: Opt for quieter times to shop or visit festive displays, or choose sensory-friendly events that cater to neurodiverse individuals.
Create a safe space: Have a quiet, calming area available to retreat to when the sensory input becomes too much.
Use sensory tools: Noise-canceling headphones, sunglasses, or fidget toys can provide relief during overwhelming moments.
Changes in Routine
Routine and predictability are often important for autistic individuals, providing a sense of stability and control. The holiday season, with its spontaneous gatherings, travel, and altered schedules, can disrupt this stability, causing stress and discomfort.
Strategies for navigating changes in routine include:
Planning ahead: Use visual schedules or written plans to outline what to expect during the holidays.
Maintaining familiar elements: Incorporate familiar routines, such as meal times or bedtime rituals, even amidst the festive chaos.
Communicating preferences: Let family and friends know about the importance of routine and any accommodations that might help.
Social Expectations
The holiday season often involves an increased emphasis on socializing. From attending parties to participating in family gatherings, these events can be daunting for autistic individuals who may find social interactions challenging. The pressure to engage in small talk, navigate group dynamics, or endure prolonged social interactions can be exhausting.
To ease social pressures:
Set boundaries: Decide in advance how long to stay at events and communicate these limits to others.
Bring a trusted companion: Having a supportive person present can make social situations more manageable.
Practice self-advocacy: It’s okay to say no to invitations or to excuse oneself for a break during events.
The Emotional Weight of Traditions
Holiday traditions often carry emotional significance, and the pressure to partake can feel overwhelming. For autistic individuals, traditions that involve unexpected changes, sensory challenges, or social expectations may feel more burdensome than joyful.
Adapting traditions to suit individual preferences can help:
Choose meaningful activities: Focus on the traditions that bring genuine joy and let go of those that feel obligatory.
Create new traditions: Develop personalized rituals that align with sensory preferences and interests.
Collaborate with loved ones: Involve family and friends in adapting traditions to be more inclusive and supportive.
Supporting Autistic Individuals During Christmas
For families, friends, and communities, understanding and compassion are key to supporting autistic individuals during the holiday season. Simple gestures like asking about preferences, offering quiet alternatives, or being patient with changes in plans can make a significant difference.
Christmas doesn’t have to be a time of overwhelm. By acknowledging the unique challenges faced by autistic people and implementing thoughtful strategies, it’s possible to create a holiday experience that is more inclusive, enjoyable, and manageable for everyone.