Holiday Self-Care for Neurodivergent Families: Prioritizing Mental Health During the Festive Season
We have to admit that as much as we love this time of year, for neurodivergent families, the Holidays can bring stress, sensory overload, and a significant disruption to daily routines. Our mission is to foster environments where neurodivergent families feel supported, and that includes sharing ways to prioritize mental health during the holidays.
This guide offers practical self-care tips for both children and adults, helping you navigate the season with a focus on well-being and inclusivity. After all, the most meaningful holiday gift we can give to ourselves and our families is the gift of self-care.
A cozy window seat prepared with a red pillow, a journal, hot chocolate, and a lit candle.
Creating Daily Relaxation Rituals for the Whole Family
Establishing daily relaxation rituals can be a powerful tool for managing holiday stress. These rituals provide a sense of stability amidst the changes in routine and excitement that often accompany the festive season.
1. Morning Grounding Practice:
Start each day with a grounding activity that helps everyone set a positive tone. This could be as simple as deep breathing exercises, stretching, or a short sensory activity like feeling a textured blanket or holding a warm cup of tea. Encouraging children to pick their favorite grounding activity gives them a sense of control and predictability, which can significantly reduce anxiety.
2. Sensory Breaks Throughout the Day:
Incorporate short sensory breaks into your daily routine, especially during busy days filled with holiday activities. Set up a cozy corner with sensory-friendly items like soft pillows, noise-canceling headphones, and calming visuals. Taking just a few minutes to retreat to this space can help the whole family reset and refocus.
3. Evening Wind-Down Routine:
Wind down the day with a calming evening routine. Consider activities like reading a story in a low-lit room, practicing gentle yoga, or playing soft, soothing music. These small, consistent practices create a comforting environment, making it easier for children to relax and prepare for bedtime.
Sensory-Friendly Activities for Calming Moments
The hustle and bustle of the holiday season can be overwhelming, but sensory-friendly activities can offer a much-needed respite. Here are some ideas that you can adapt for your family's preferences:
1. DIY Sensory Jars:
Creating sensory jars is a simple yet effective way to engage children in a calming activity. Fill a clear jar with water, glitter, and small beads or buttons, then seal it tightly. Watching the glitter swirl and settle can be mesmerizing and soothing, providing a moment of quiet focus.
2. Weighted Blanket Time:
If your child finds comfort in deep pressure, incorporating weighted blanket time into your day can be a game-changer. Use this time to relax, watch a favorite movie, or read a book. The gentle pressure from the blanket can help reduce anxiety and create a sense of security.
3. Aromatherapy Playdough:
Make homemade playdough with a few drops of calming essential oils like lavender or chamomile. Kneading and shaping the playdough offers a tactile sensory experience, while the soothing scents provide a calming effect. This activity can be particularly helpful during moments of high stress or when transitioning between activities.
Incorporating Mindfulness Practices into Your Routine
Mindfulness is a valuable tool for managing stress, promoting emotional regulation, and improving overall well-being. Here are a few mindfulness practices that can be easily adapted for neurodivergent children and families:
1. Guided Deep Breathing:
Guide your child through simple deep-breathing exercises. One technique is "smell the flower, blow out the candle"—encourage them to take a deep breath in as if smelling a flower, then exhale slowly as if blowing out a candle. This practice helps them focus on their breath and can quickly reduce feelings of overwhelm.
2. Sensory Mindfulness Walks:
Take a walk and focus on the sensory aspects of your surroundings. What do you see, hear, smell, and feel? Encouraging your child to notice the rustling of leaves, the cool breeze, or the warmth of the sun can ground them in the present moment, reducing stress and anxiety.
3. Creating a “Gratitude Jar”:
A gratitude jar is a wonderful way to shift focus from stress to positive feelings. Each day, write down something you’re grateful for and place it in the jar. This simple practice helps children and adults alike reflect on the good moments, promoting a sense of well-being throughout the holiday season.
Self-Care for Caregivers: Prioritizing Your Well-Being
While much of the holiday focus is on children, it’s equally important for caregivers to practice self-care. Caring for neurodivergent children can be demanding, especially during the festive season, so giving yourself permission to take breaks and prioritize your needs is essential.
1. Set Boundaries:
It's okay to say no to events or traditions that add more stress than joy. Setting boundaries around social gatherings, travel, and hosting can help you conserve energy and focus on what truly matters for your family's well-being.
2. Find Your Support System:
Reach out to friends, family, or support groups who understand your family's unique needs. Connecting with others can provide emotional support and practical advice, making the holiday season more manageable. At vips, we believe in building a strong, supportive community where everyone feels valued and understood.
3. Treat Yourself to Small Acts of Kindness:
Self-care doesn't have to involve grand gestures. Taking a moment for a hot cup of tea, reading a favorite book, or enjoying a quiet walk can make a big difference in your overall well-being. These small acts of kindness toward yourself can recharge your energy and help you continue caring for your family.
Supporting Families Year-Round
At vips, our mission extends beyond building physical play spaces; we aim to create a community where neurodivergent individuals and their families feel supported and valued in every aspect of their lives. The holiday season can be overwhelming, but with self-care practices and sensory-friendly activities, it can also be a time of joy, comfort, and connection.
We hope these self-care tips help you navigate the holidays with a sense of ease and fulfillment. By prioritizing mental health and well-being, you're fostering an environment where your family can thrive, not just during the festive season, but all year long.
If you’re passionate about our mission and want to support our work, consider visiting our resource center, following us on socials (@valleyinclusiveplayspace), donating, or becoming a volunteer.
Together, we can create a community where every family feels seen, supported, and empowered.