Preparation is Key
Before welcoming guests or visiting another’s home, be sure to walk your child through what to expect. For example, share photos of unfamiliar guests and remind your child about behaviors that might be okay at home, but not acceptable elsewhere. Prepare those you’ll be visiting or who will visit you, to avoid hurt feelings or awkwardness if your child refuses a hug or otherwise behaves differently. Often, family reunions include some special meals or traditional family recipes. Since some of these may be unfamiliar to your child, it’s a good idea to try to minimize disruptions by bringing some favorite foods, as well as toys or other items that will help calm your child.
Make a Safe Space
Many individuals with sensory issues will also benefit from having a “safe zone” where they can retreat to be alone, or simply away from the strong smells, bright lights and loud noises of big gatherings. In your own home, that space might simply be your child’s own bedroom. When visiting others, this might be a sheltered outdoor space (if weather permits). When a separate space away from others isn’t available, some people with sensory issues find noise-canceling headphones helpful for coping with sensory overload.
Be Consistent with Regular Routines
While school is out of session, for children with disabilities who struggle with change, it is important to keep to the family’s normal routines, as much as possible. This includes waking and sleep times, as well as meal items and meal times. These familiar, reliable aspects of daily life can help to balance and offset the anxieties that can arise from disruptions due to holiday festivities.
Choose Events Carefully
While many people enjoy busy holiday schedules, individuals with disabilities can find multiple obligations overwhelming. Scheduling too many activities can impact one’s schedule and routine, and inevitably cause stress. To reduce individual and family stress, consider declining some invitations so that they aren’t overloaded. This could mean attending only local events that don’t involve hectic travel, or focusing on immediate family gatherings and leaving larger extended family get-togethers for other seasons.
By being selective about what you choose to do during the holidays, everyone in the family will have more energy for the activities that matter most, and will be more meaningful for all of you.
All Is Calm, All Is Bright : Offset Stress with Healthy Habits
The holidays almost invariably come with lots of temptations to over-indulge, which can end up making all of us feel more run-down. For individuals with special needs, maintaining healthy habits during the holidays is important. Here are some ways to combat the effects of those indulgences and feel healthier during the holidays.
Eat Slowly and Mindfully
Encourage your child to take time to thoroughly chew and enjoy the flavors in every bite.
Bring Snacks
Children with sensitivities and restricted diets might have difficulties with trying new holiday meals. If you are able to bring familiar snacks, your child will be likely to enjoy the experience more. Bringing snacks also gives your child the opportunity to have healthy options during holiday events.
Share a Favorite Healthy Dish
If it works for the gathering, encourage others to bring their favorite healthy dishes and recipes to share with each other. This way you know what you are eating will be healthy.
Plan Some Physical Activity
Make sure the family isn’t just sitting around visiting and watching TV. Start a new tradition by incorporating physical activity, like researching accessible paths and trails for a walk or hike that everyone can do.
Stay Hydrated
It is important to have water and other fluid options available. Hydration is not only important in helping to regulate temperature and digestion, but it can also help to boost one’s immune system, which can be compromised during the busy holiday season.
Be a Cheerleader and a Supportive Coach
Applaud healthy choices, and avoid shaming. Language that might sound judgmental or discouraging can make a person feel less capable of making good choices.
Remind Everyone To Not Pressure Others to Eat
People who love to cook can inadvertently sabotage others’ healthy habits when they push them to accept extra servings of a dish, and say things like “I made this just for you!” or “Aren’t you going to finish that?” Don’t be afraid to politely decline their offers.
ABOUT THE AUTHOR:
A clinical psychologist, Bonnie Ivers, M.A., Psy.D., is Clinical Director for Regional Center of Orange County, the private, nonprofit organization contracted by the State of California to coordinate lifelong services and supports for more than 28,000 Orange County residents with developmental disabilities and their families. The Regional Center is the first stop for those seeking to obtain local services and supports to help them live safely and with dignity in the community. Developmental disabilities include intellectual disabilities, autism, epilepsy and cerebral palsy. Learn more at www.rcocdd.com
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