Holiday Stress Tips for Autistic Adults

The holidays can sometimes feel loud, busy, and unpredictable—almost like a sensory whirlwind. Here are a few gentle ways you might protect your peace: Consider bringing headphones, choosing comfortable clothes, and identifying a quiet place to recharge. Planning ahead to avoid overwhelm demonstrates self-care and wisdom.

Schedule Recharge Time

Build in downtime between events. A weighted blanket, familiar food, or a quiet evening can prevent burnout before it hits.

Use Simple Scripts

Prepare quick phrases for boundaries:

• “I need a short break.”

• “I can’t commit to that this year.”

• “I’m stepping out for a few minutes.”

Pick Y our Traditions

You don’t have to say yes to everything. Choose the parts of the season that actually feel good and skip the rest.

Name What You Need

Share your preferences with the people who support you—no long explanation required.

The holidays should fit you, not the other way around. Protect your energy, choose what feels right, and let the season be as calm and comfortable as you need it to be.