For many, Christmas is a magical time filled with joy, excitement, and cherished traditions: exchanging gifts, sparkling lights, decorating trees, visiting Santa, spending time with family, and indulging in festive feasts. However, for some autistic children and adults, Christmas can also be one of the most stressful times of the year. The sensory overload, changes in routine, and increased social demands can feel overwhelming.

To help make the festive period more manageable and enjoyable, we’ve put together 10 practical tips to reduce stress and anxiety for autistic people. As always, we’d love to hear what works for you – please share your thoughts and ideas in the comments below.

1. Managing Socialising

The Christmas period often comes with increased social expectations – visiting family, attending parties, or simply interacting with people you don’t see often. For many autistic people, these pressures can be daunting. Remember, it’s okay to set boundaries. For example, if physical contact like hugs or kisses feels uncomfortable, have a quiet conversation with relatives or friends beforehand to ensure they respect your preferences. It’s perfectly acceptable to celebrate on your own terms.

2. Creating a Christmas-Free Zone

Having a designated “Christmas-free zone” in your home can be a lifesaver. This space offers a retreat from the sensory and social intensity of the season. Knowing there’s always a quiet, calming place to recharge can significantly reduce anxiety. Allow individuals to decide when they’d like to engage with festivities—or whether they’d prefer to skip them entirely.

3. Maintaining Routine

Routine is a cornerstone of stability for many autistic people, but Christmas often disrupts the usual rhythm of life. To help manage this, plan any changes well in advance. Involve the individual in creating a festive schedule and use visual aids like a calendar or planner to map out what’s happening and when. This approach reduces the element of surprise and allows for a sense of control.

4. Rethinking Surprises

Surprises can be a source of joy for some, but for autistic individuals, they often create unnecessary stress. To avoid discomfort, consider sharing exactly what gifts will be given in advance or allow individuals to create wish lists. Online wish lists are a great way to ensure gifts are both appreciated and useful, minimizing anxiety for everyone.

5. Sensory-Friendly Wrapping

Gift wrapping, with its textures, sounds, and scents, can be a sensory challenge. For some, unwrapping presents is a joy, while for others, it’s overwhelming. If traditional wrapping paper is uncomfortable, try alternatives like cloth bags or see-through cellophane. Sometimes skipping wrapping altogether can make gift-giving less stressful while still preserving the festive spirit.

6. Managing Sensory Overload

The sensory overload of Christmas can be intense – even for those without sensory sensitivities. To reduce this, consider decorating only parts of your home instead of going all out. When venturing out, opt for quieter shopping locations and times, or take advantage of “quiet shopping hours” offered by many stores. Online shopping is another great way to avoid the hustle and bustle while still participating in the festive preparations.

7. Flexible Christmas Dinner

Some autistic people can be very particular about what they eat, with many individuals experiencing food sensitivities, making traditional Christmas dinners challenging. Instead of focusing on tradition, focus on comfort. Allow individuals to eat foods they enjoy, even if it means skipping the turkey or sprouts. And if they’d rather eat separately or at a different time, that’s perfectly fine too. The goal is to make the meal enjoyable, not stressful.

8. Embracing Your Version of Christmas

Christmas is personal, and it’s essential to celebrate (or not celebrate) in a way that works for you. Whether you embrace every traditional aspect of the season or create your own unique version, what matters is that it feels right for you and your family. For some, this might even mean skipping the Christmas period altogether – and that’s okay too!

9. Introducing Transitional Decorations

Sudden changes in the home environment, like putting up decorations all at once, can feel overwhelming. Instead, consider gradually introducing decorations over several days. Start with small items and build up to the larger, more noticeable ones. This gradual shift can help autistic individuals adjust to the visual and sensory changes without feeling overwhelmed.

10. Using Technology for Connection

For those who find in-person gatherings stressful, technology can be a wonderful alternative. Video calls, virtual gift exchanges, or even online game nights allow families and friends to connect in a way that’s less demanding and more accessible for autistic individuals. This approach also reduces travel-related stress and sensory overload from crowded events.

 

 

 

 

 

 

At I AM, we’ll all be celebrating in ways that work for us individually. However you choose to spend your festive season, we wish you a happy and peaceful Christmas. And we’re excited to share some exciting new plans with you in the New Year.

We’d love to hear your thoughts – what strategies work for you or your family during the holidays? Let us know in the comments below.

For more information about what we do, contact us at admin@i-am-autism.org.uk or call 0161 866 8483.