A Gentle Holiday Sensory Break (And Permission to Take One)
The holidays can be meaningful and connecting — and they can also be overstimulating, exhausting, and overwhelming.
If you’ve found yourself hiding in a bathroom, stepping outside for air, feeling irritable or shut down, or counting the minutes until you can leave, this is for you.
You are not broken.
Your nervous system may just need a pause.
Why the Holidays Can Feel So Hard
Holiday gatherings often include:
Loud conversations and background noise
Bright lights and visual clutter
Strong smells from food, candles, or perfume
Social expectations and pressure to stay “on”
Changes in routine and long days
For many people — especially neurodivergent individuals, highly sensitive people, and those with past stress or trauma — this combination can overwhelm the nervous system.
Needing a break doesn’t mean you don’t care.
It means your body is asking for support.
What Is a Sensory Break?
A sensory break is a short pause to reduce stimulation and help your body settle.
It might be:
Two minutes of quiet
Ten minutes alone
Or stepping away for the rest of the evening
There is no right length. The goal is simply to notice what you need — and respond with kindness.
Signs You Might Need a Sensory Break
You might notice:
Feeling overwhelmed, irritable, tearful, or shut down
Headaches, nausea, tension, or sudden fatigue
Increased sensitivity to noise, lights, smells, or touch
Racing thoughts or a strong urge to escape
These are signals, not something to push through.
How to Take a Gentle Holiday Sensory Break
You don’t need special tools or a perfect plan. Small steps count.
Step away
Go to a quieter space (bathroom, car, porch, outside)
Dim the lights or close your eyes
Reduce noise if you can
Regulate your body
Take slow breaths (inhale 4, exhale 6)
Stretch, shake out your hands, or press your feet into the floor
Use firm pressure like a hug or blanket
Ground your mind
Name a few things you can see or feel
Repeat: “I am safe. This will pass.”
Focus on something familiar or comforting
You Are Allowed to Leave (Or Not Return)
This part matters:
You can return when your body says yes
You can return for a short time
You can leave early
You can choose not to go back
You do not owe anyone an explanation for caring for yourself.
Regulation is more important than tradition.
A Free Holiday Sensory Break Handout
To make this easier in the moment, I created a free, gentle Holiday Sensory Break handout you can use anytime you start to feel overwhelmed.
It’s designed to be:
Easy to read when you’re stressed
Visually calming
Permission-giving and supportive
You can save it to your phone, print it, or keep it nearby during gatherings.
👉 Download the free Holiday Sensory Break handout here
👉 Take a few minutes to pause, breathe, and care for your nervous system
One Last Reminder
You don’t have to do the holidays perfectly.
You are allowed to rest.
You are allowed to take breaks.
You are allowed to choose what supports you.
Even — and especially — during the holidays.
