Surviving the Holiday Hustle: A Neurodivergent Woman’s Guide to Staying Grounded
Dec 08, 2024
The Holiday Struggle Is Real
The holidays are supposed to be the “most wonderful time of the year,” right? But for many neurodivergent women, they feel more like a sensory and social endurance test. From crowded gatherings to endless to-do lists, the season can quickly go from magical to overwhelming.
Good news: You don’t have to sacrifice your sanity to make the holidays special. Let’s explore practical tips for staying grounded and finding moments of joy during the chaos.
Why the Holidays Hit Neurodivergent Women Harder
The holidays are packed with triggers:
- Sensory Overload: Lights, sounds, and scents everywhere—plus people touching you without warning.
- Unpredictable Schedules: Routines go out the window, leaving you feeling unmoored.
- Social Expectations: The pressure to attend every event and be “on” 24/7.
Add the emotional weight of navigating family dynamics, and it’s no wonder the season feels overwhelming.
5 Strategies for a Grounded Holiday Season
1. Build a “Holiday Survival Toolkit”
Prepare for sensory overwhelm with tools like:
- Noise-canceling headphones.
- Fidget toys or grounding objects.
- A favorite playlist or audiobook for quick escapes.
- Your favorite (choose a color, lol) sound machine.
- Relaxing oils in your diffuser.
2. Set Realistic Expectations
You don’t have to do it all.
- Pick 1–2 traditions or events that matter most to you.
- Give yourself permission to skip or simplify the rest.
3. Create a Safe Retreat Space
Whether it’s your bedroom, car, or even a quiet bathroom, designate a place to recharge when gatherings get too intense.
4. Say “No” Without Guilt
Practice a go-to phrase for declining invitations, like:
- “I’d love to, but I’m keeping things low-key this year.”
- “Thanks for inviting me, but I need some downtime to recharge.”
5. Prioritize Sensory-Friendly Moments
Incorporate grounding rituals like:
- Watching soft holiday lights in a quiet room.
- Drinking a warm, soothing beverage in peace.
Redefining the Holidays with Self-Compassion
The holidays aren’t about perfection—they’re about connection. That connection starts with being kind to yourself.
Practice this mantra: “I deserve to celebrate the holidays in a way that feels good for me.”
Let’s Create a Holiday Plan That Works for You
If the holiday hustle feels overwhelming, let’s tackle it together. Join my coaching program for neurodivergent women to create a custom plan for navigating the season with ease and joy.
– Dawn Leprich-Graves, LCPC, LPC. PMH-C, ASDCS Clinician, Coach & Connection Catalyst
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