A Practical Guide to Surviving the Festive Season

The festive season can be a complicated time. While many people look forward to rest and celebration, others experience emotional strain, sensory overload, disrupted routines, or pressure to show up socially when their inner world feels stretched thin. If this season brings more overwhelm than joy, you’re not alone - and there are practical tools that can help you move through it with steadiness and self-compassion.

1. Keep Your Nervous System in View

This time of year often pulls us out of our usual rhythms. Protect small regulation anchors:

• Start your day with one grounding practice (breathing, stretching, a quiet cup of tea).

• Build in sensory breaks: step outside, reduce noise, or dim lights when needed.

• Limit back-to-back demands. A 10-minute pause can shift you out of overload.

2. Maintain a Gentle Structure

Even a loose routine helps your brain feel safe.

• Keep wake/sleep times as consistent as possible.

• Plan one “priority task” per day instead of a long to-do list.

• Use time-blocking or visual planning to reduce overwhelm.

3. Create Boundaries That Support You

You’re allowed to protect your energy.

• Set limits on the length or number of social gatherings.

• Practise phrases like, “I’m taking a short break” or “I won’t be able to stay long.”

• Give yourself permission to leave early or decline invitations without guilt.

4. Prepare for Sensory & Emotional Triggers

Notice where you tend to feel overstimulated or anxious.

• Bring a sensory toolkit: earbuds, sunglasses, fidget tools, comforting scents.

• Identify your “safe space” at gatherings — a room, a balcony, a spot outside.

• Plan grounding strategies for difficult interactions or family dynamics.

5. Build Rest Into the Season

Rest is not earned — it’s necessary.

• Schedule unstructured time, even 30 minutes daily, where nothing is expected of you.

• Prioritise activities that restore you: quiet hobbies, slow walks, journaling, or creative tasks.

6. Choose What Matters (and Let Go of the Rest)

Ask yourself: What truly supports my wellbeing this year?
Focus on what feels meaningful or nourishing, and release what feels performative, draining, or misaligned.

The festive season doesn’t need to be perfect. It needs to be manageable, grounded, and shaped around what helps you feel safe and steady. By pacing yourself, honouring your internal cues, and using small intentional tools, you can move through this time with more ease and self-kindness.

If you’d like a simple, practical tool to support you through the holidays, you’re welcome to download our Festive Season Survival Guide — a gentle, OT-informed checklist designed to help you stay grounded, pace yourself, and navigate the coming weeks with more ease.