The festive season brings families together – and from a sensory perspective it brings all the sounds, smells and a lot of sensory input. This may often result in sensory overload with loved ones being together and participating in many activities for an extended period.
“The holiday season is perhaps one of the most triggering times of the year when making decisions about events and family commitments. This may cause a lot of anxiety and possible feelings of guilt when needing to stick to healthy boundaries,” says occupational therapist Cayley Alberts, who practises at Netcare Akeso George.
“The season can often be an emotionally charged period which holds many powerful memories, both positive and negative, which are linked to the smells, sights and sounds associated with this time of year. It is important to be aware that for many people this festive season may result in strong emotional responses as a result of the extent of sensory input that we are all exposed to. Sensory triggers can provoke a strong negative emotional response, which often others are not aware of or sensitive to.
“Sensory triggers are highly subjective. For example, the same sound of the family singing carols around the out-of-tune piano that some may find joyful could be quite excruciating to someone with auditory sensitivity,” she explains.
Ten tips to cope with sensory overload this festive season:
- Be aware of your sensory triggers – Being conscious and aware of your personal areas of sensitivity and putting necessary boundaries in place to protect yourself. For example, only committing to certain events and taking necessary time out and sensory breaks to take care of yourself and your own capacity during events that might be overstimulating and overwhelming.
- Plan ahead – Resist the pressure to commit to every event you are invited to. It is important to select the most important commitments and spread them out to allow yourself a sensory break and rest in between to ensure you don’t feel completely burnt out at the end of the festive season.
- Set the boundaries – Do not be afraid to set appropriate boundaries according to your capacity, allowing yourself time to rest. Family and friends can be insistent, but you need to refill your cup before you can support the demands of others. Being conscious of what activities you are doing which bring you joy is also something important to take into consideration.
- Communicate your needs – “Let your partner or close family know your areas of sensory sensitivity and your plans for managing potentially triggering situations. It is important to note that when one experiences sensory overload it often comes across as irritability, short-temperedness and social withdrawal, which can be incorrectly perceived by others and often misunderstood,” she says.
It is necessary to communicate if you feel you are heading toward sensory overload to receive necessary support and understanding from the people around you,” Alberts advises.
- Create a sensory sanctuary – Create a calm space wherever you are staying, be it in the garden, in your room, or somewhere you can spend some time out to recharge when you need to escape. At events, it is important to take a break from social situations when needed and find breathing space. Some ideas may be to excuse yourself to take a walk outdoors in the garden or around the house or to even play with pets.
- Develop coping techniques – Ground yourself with deep breathing techniques or direct your focus away from the sensory trigger if you cannot remove yourself from the situation. Counting, cooling your body temperature by splashing your face with cold water, or playing with a fidget toy can be helpful distractions when you can’t physically remove yourself from the situation.
- Self-care can’t wait – Be kind to yourself and be conscious of your energy and capacity during the festive season. “Make sure you get a good night’s sleep before social events and realise the necessity of taking time for yourself and your immediate family. Schedule downtime into your Christmas routine to sleep in and recharge among the busy activities that can dominate this time of year,” Alberts recommends.
- Mindful eating and drinking habits – Keep in mind the effects of overindulgence during the festive season and avoid excessive caffeine intake as well as other stimulants that can add to feelings of being overwhelmed. Keeping hydrated also helps your body to manage stress in a positive way.
- Cultivate support, understanding and empathy – Have open conversations with your loved ones about sensory sensitivity to ensure awareness of each person’s triggers and needs. The goal should not be to accommodate just one family member but to provide a supportive atmosphere for all.
- Celebrate quiet traditions – Don’t underestimate the value of low-key celebrations, such as a Christmas movie night at home or baking biscuits together as a family. “These may not be the most elaborate celebrations, yet some of the most significant treasured memories can be created in these relaxed, intimate occasions. These quieter festivities can help regulate our sensory systems at what can be an overwhelming time of year,” Alberts says.
“Making the most of the festive season does not mean you have to force yourself into overwhelming social situations or place unfair expectations on yourself. Give yourself the gift of healthy boundaries and take breaks when necessary to get the most enjoyment and relaxation out of the holidays to replenish yourself for the new year.”
For any mental health related concerns, Netcare Akeso offers a 24-hour crisis line on 0861 435 787, where trained counsellors are available 365 days a year to listen without judgment and guide you on the various options for assistance, either for yourself or a loved one.
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Notes to editor
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