A Guide for Autistic Adults to Enjoy the Holidays
The holiday season, often deemed the "holliest, jolliest time of the year," can be challenging for many. While joyous for some, it presents unique difficulties for autistic individuals. Navigating the hustle, bustle, sensory overload, and increased social expectations can be overwhelming. In this guide, we explore practical tips to help autistic adults find enjoyment during the festive season.
Why Holidays Can Be Challenging for Autistic Individuals:
Sensory Overload:
The abundance of bright lights, loud noises, and festive decorations can lead to overwhelming sensory stimulation, causing anxiety and potential meltdowns.
Too Many Expectations:
Social expectations and changes in routine during holiday gatherings can be overwhelming, contributing to stress and exhaustion.
Socialising Pressure:
Extended periods of socialising, often a holiday expectation, can be taxing for autistic individuals who may find socialising exhausting or need more alone time to recharge.
Overscheduling:
The holiday season's hectic nature, including overscheduled events, can be anxiety-provoking and disrupt routines, triggering additional stress.
Disrupted Routines:
Lack of routine during the holidays, combined with increased excitement and socialisation, can be particularly stressful for those who rely on routine for comfort.
Tips to Handle the Holidays:
Plan Ahead:
Make a list of holiday activities and potential changes to routines. Decide in advance which social events to attend, prioritising those that are enjoyable or essential.
Remove Obstacles:
Limit exposure to overwhelming situations, such as large family gatherings. Plan snacks or eat ahead if certain foods or smells are disagreeable. Bring a calming playlist to manage noise levels.
Reserve the Right to Walk Away:
If a situation becomes overwhelming, it's okay to leave politely. Set boundaries with loved ones and prioritise self-care.
Identify Allies and Seek Support:
Bring a supportive friend or family member to events. Having an advocate can make a significant difference to the overall experience.
Have Reasonable Expectations:
Avoid overcommitting. Say no to invitations that may be overwhelming, take breaks when needed, and focus on enjoyable aspects of the holidays.
Maintain Consistent Routines:
Stick to normal routines as much as possible to enhance feelings of security and control. Negotiate plans that align with your comfort level.
Avoid Sensory Overload:
Limit exposure to noise and other strong stimuli. Have a safe retreat, like a quiet room, where you can take a break if needed.
Take Breaks and Have an Escape Plan:
Step out for breaks if feeling overwhelmed. Have a pre-planned escape route in case a situation becomes intolerable.
Practice Social Expectations:
Rehearse greetings and small talk ahead of time to enhance confidence in social situations.
Plan for a Calm or Safe Space:
Identify calm spaces at events for short breaks. Have a backup plan for overwhelming situations.
Set Aside Time for Enjoyable Activities:
Schedule extra time for activities you enjoy to recharge and increase the likelihood of enjoying the holiday season.
Don't Be Afraid to Say No:
Exercise your right to decline invitations or discussions that may be uncomfortable. Set boundaries with well-meaning loved ones.
The holiday season doesn't have to be an overwhelming ordeal. Autistic adults have the right to decide how they spend their time. With thoughtful planning, support from allies, and a focus on self-care, navigating the holidays can become a manageable and even enjoyable experience. Remember, it's okay to say no and prioritise your well-being.