As the festive season draws near and anticipation starts building, the excitement of family gatherings and presents can also bring with it a certain sense of unease. That’s fairly universal, as trying to keep everyone happy over such an intense period of togetherness comes with challenges!
For neurodivergent families trying to support children and teens with ADHD and autism, this can be compounded. The long days, disrupted routines, bright lights, unexpected smells, noisy gatherings and unfamiliar food can combine into a sensory and emotional storm.
“The Christmas period can feel like sensory overload for neurodivergent people," explains So Nutrition's Sarah Osborne. "Children and teens in particular can find it difficult to cope. Typically, it comes with disruption to routine which is always tricky for young ones with ADHD and autism that find safety in the structure of set times and knowing what to expect."
That applies to food too, as there will be many unfamiliar foods, mixed textures and strong flavours that can be unsettling for a nervous system that relies on predictability. Plus the pressure of company or well-meaning relatives insisting on certain foods or passing comment can create tensions. Having worked with hundreds of neurodivergent individuals, Sarah advises families to create a calmer, more predictable celebration to reduce stress all round.
“Go for predictability over perfection, that’s my key piece of advice,“ says Sarah Osborne, herself a mother in a neurodivergent family. “It’s okay if your child or teen wants some of their usual foods – that familiarity helps them feel safe and is about how their brain is wired. Instead, try some minor adaptations to avoid food battles but ensure they still feel part of the celebration. Plain roast potatoes with a small bowl of optional gravy on the side, and turkey or chicken served plain with some of their usual sauces on hand, for example, can offer that safety.”
Simple steps to a stress-free festive season
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Create a visual plan or daily schedule for the holiday season so your child knows what to expect. Don’t forget to incorporate some transition time to give them a chance to prepare for big moments and wind down afterwards.
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Keep your familiar routine and mealtimes as much as possible. These will act as key anchors through the holiday period and provide the familiarity they need.
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Have some of their preferred foods prepped and handy. You can make some of their favourites more festive, such as making toast into seasonal shapes with a cookie cutter, or pasta with a small star-shaped cheese topper on the side.
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Prepare for conversations around food to avoid heated situations and create a simple script if needed. If you’re being questioned by relatives about what’s on your child's plate, explain that it’s not about what or how much they eat – it’s about helping them enjoy the celebration.
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Make sure there’s a plan and space for downtime after meals to encourage quiet time somewhere calm. This might be their room or a soft-lit corner to relax in.
For families with ADHD and autism, we can offer tailored support as well as functional testing. Find out more here.
