The holiday season can be full of joy, connection, and meaningful traditions, but for many families, it can also bring stress, anxiety, and overstimulation. Changes in routine, large gatherings, bright lights, loud music, and new expectations can be especially challenging for children and adults with disabilities.

To help families navigate the season with confidence, Dr. Emily Rosenberger from SOAR365’s Pediatric Therapy team joined NBC 12 About Town to share practical, compassionate tips to support regulation, communication, and connection during the holidays.

Keep Routines as Consistent as Possible

One of the biggest challenges during the holidays is a change in routine. While it may not be possible to keep everything the same, doing what you can to maintain familiar schedules, like mealtimes, bedtime, and daily activities, can help reduce anxiety.

If you know routines will change, prepare your loved one in advance:

• Talk through what will happen ahead of time
• Use a social story to explain upcoming events like a long car ride, family gathering, or opening presents
• Create a visual schedule using words or pictures to show what the day will look like

These tools help set expectations, reduce the “unknown,” and provide a sense of predictability.

Bring Regulation Tools That Work for Your Family

Large gatherings and busy environments can be overwhelming. Having a plan in place can make a big difference.

Consider:

• Taking breaks in a quiet or separate space if things become overstimulating
• Bringing familiar regulation tools, such as:
  • Noise-canceling headphones
  • A weighted blanket or stuffed animal
  • Fidget toys
  • Favorite toys or comfort items

These supports can help calm the body and allow your loved one to rejoin activities when they’re ready.

Communicate Needs with Family and Friends

Open communication can ease stress for everyone involved. Let family members and friends know ahead of time if there are changes or specific needs to be aware of.

Helpful conversations may include:

• Food preferences or sensitivities – Bring preferred foods or ask hosts to provide alternatives
• Communication needs – Some individuals use communication devices, need extra processing time, or benefit from simple choices
• Personal boundaries – Holiday greetings like hugs and handshakes can feel overwhelming

If physical touch is uncomfortable, suggest alternatives such as a high-five, fist bump, or friendly wave from a distance.

Give Yourself Permission to Say No

Not every invitation or tradition will be the right fit and that’s okay. Every family is different, and it’s important to choose activities that support your loved one’s well-being.

Celebrate the small wins. The holidays don’t need to be perfect to be meaningful.

Reach Out for Support When Needed

If the season feels overwhelming, know that you’re not alone. Reaching out to a healthcare professional or trusted community resource can provide guidance, reassurance, and additional strategies.

SOAR365 is proud to support individuals with disabilities and their families through programs like Pediatric Therapy, Adult Day Support, and Employment Services, creating life-fulfilling opportunities at every stage of life.

To learn more about our programs, find resources, or get involved, visit SOAR365.org or connect with us on social media.