10 Grounding Strategies to Help Your Child Cope with Sensory Overload During Holiday Gatherings

Holiday gatherings bring joy and connection, but for many children, especially those sensitive to sensory input, a house full of company can quickly become overwhelming. Sensory overload happens when a child’s senses are bombarded with too much noise, light, touch, or activity, leading to distress or shutdown. As a parent, it’s challenging to watch your child struggle in these moments, but there are effective calming strategies you can use right away to help them feel safe and grounded.

In this post, I’ll share 10 practical grounding and mindful strategies you can practice in the moment with your child. These techniques are designed to reduce sensory overload and help your child regain calm during busy holiday events.

Creating a calm space at home can be a lifesaver during holiday chaos.

1. Create a Safe Space for Breaks

Before the gathering starts, set up a quiet, low-stimulation area where your child can retreat when feeling overwhelmed. This space might include soft pillows, a favorite blanket, noise-canceling headphones, or calming toys. Encourage your child to use this space whenever they need a break from the noise and activity.

2. Use Deep Breathing Exercises

Deep breathing is a simple but powerful calming strategy. Teach your child to take slow, deep breaths: inhale through the nose for a count of four, hold for four, then exhale through the mouth for four. Practicing this together during calm moments makes it easier to use when sensory overload hits.

3. Engage in Grounding with the Five Senses

Help your child focus on their immediate surroundings by naming things they can see, hear, touch, smell, and taste. For example, ask them to find three things they can see or two things they can hear. This sensory grounding redirects their attention and helps reduce overwhelm.

4. Offer a Weighted Blanket or Lap Pad

Weighted items provide gentle pressure that can soothe the nervous system. If your child responds well to deep pressure, having a weighted blanket or lap pad available during holiday visits can help them feel more secure and calm.

5. Use Gentle Movement

Sometimes, movement helps release built-up tension. Encourage your child to try slow rocking in a chair, gentle swinging, or stretching. These movements can be calming and help regulate sensory input.

6. Provide Chewy or Crunchy Snacks

Oral sensory input can be very grounding for some children. Offering crunchy vegetables, chewy fruit snacks, or gum can help your child focus and calm down during moments of sensory overload.

7. Practice Mindful Touch

A gentle hand massage or rubbing a soft fabric can help your child reconnect with their body and feel more present. You can guide them to notice the texture and pressure, which helps shift focus away from overwhelming stimuli.

8. Use Visual Supports

Visual timers, picture schedules, or calming images can help your child understand what to expect and feel more in control. For example, a timer showing how long until the next break or a picture of the quiet space can reduce anxiety.

9. Play Calming Music or Nature Sounds

Soft background music or nature sounds like rain or ocean waves can mask overwhelming noises and create a soothing atmosphere. Use headphones if the environment is too loud, allowing your child to listen to calming sounds without distraction.

10. Encourage Positive Self-Talk

Teach your child simple phrases they can repeat to themselves when feeling overwhelmed, such as “I am safe,” “I can handle this,” or “This will pass.” Positive self-talk builds resilience and helps children manage their emotions during sensory overload.

Comfort objects can provide emotional support and grounding during overwhelming moments.

Managing sensory overload during holiday gatherings takes patience and practice, but these grounding strategies can make a real difference. By preparing ahead and using calming strategies in the moment, you help your child feel understood and supported. Remember, every child is unique, so try different techniques to find what works best for your family.