12 Ways to Reduce the Overstimulation of the Holidays
Do you often dread the holidays or visiting with friends and family because it leaves you feeling exhausted and depleted? While the busyness and high expectations of the holiday season have the potential to be stressful for everyone, Introverts and Highly Sensitive People are especially vulnerable to becoming overwhelmed during this time of year. It's difficult attending numerous social engagements (especially over Zoom or Facetime), feeling the pressure to buy the perfect gift, and having your daily routine disrupted. Your instinct may be to hibernate and withdraw from holiday activities to preserve your energy. Before you miss out on the opportunity to connect with loved ones (which most HSPs really enjoy), try some of the tips from my Holiday Survival Plan. A few small adjustments to your holiday routine can help you stay energized while enjoying this wonderful time of year.
Add a Buffer Day to Your Calendar
Schedule at least one day off after the holidays to recharge before heading back to your normal routine. This may require taking an extra day off work but will allow you to feel rested and prepared to re-engage with your responsibilities.
Plan Ahead
If with friends and family, inquire about expectations ahead of time so you can reduce the anxiety of the unknown. A Highly Sensitive Person will often have difficulty with surprises or unexpected changes in routine. Planning ahead also gives you an opportunity to set limits on commitments and communicate your needs for solo activities or downtime.
Shop Online
You’re probably already doing this any way this year, but give yourself permission to shop completely online. This can provide an opportunity to quietly reflect on your gift selection and compare options without pressure or distraction.
Make a Wish List
Gift-giving can often be an emotional process for HSPs as we tend to put a considerable amount of effort into gift selection. Unfortunately, this can lead to disappointment if that effort is not reciprocated. Remember that non-HSPs do not possess the Sensitive Strength of perception and may need help deciding on the best gift for you. Try making a wish list this year to minimize disappointment and let others know what you want.
Make Sleep a Priority
Whether you’re spending a lot of time decorating, researching gifts, or socializing more than normal, adequate sleep is essential this time of year. Increased activity, changes in routine, and stimulation means more for the Introvert or HSP to process which can lead to fatigue. Listen to your body and rest as much as you need to.
Maintain Routines
Highly Sensitive People often feel unsettled or anxious when daily routines are disrupted, so it is important to maintain your routine as much as possible while socializing or engaging in holiday activities. For instance, if you take a walk every day or meditate before bed, be sure to continue those practices to stay grounded.
Monitor Caffeine and Sugar Intake
HSPs are typically sensitive to the effects of stimulants such as caffeine and sugar, which can disrupt sleep and impact mood. Monitoring caffeine and sugar consumption can be extremely helpful in maintaining balance during the holidays.
Take Breath Breaks
During online gatherings or other overstimulating activities, occasionally step away from the crowd (or screen) to focus on your breath. All it takes is three slow, deep breaths to recenter and recharge. HSPs often feel anxious in noisy environments or when engaged in too much screentime so finding a quiet area (such as a bathroom) can help calm the nervous system.
Unplug to Unwind
Checking our phones or browsing social media can feel like an escape during the holidays, but it actually adds to our stimulation level as HSPs take in a lot through the senses. If you find yourself constantly looking at your phone during a holiday meal or event, you may be in desperate need of some quiet time (preferably with eyes closed).
Communicate Your Needs for Downtime
Let your friends and family know that you need a little quiet time each day, especially before a big dinner or day of online gatherings. By communicating your needs, you can advocate for yourself and reduce any feelings of concern or frustration from others.
Choose Quality over Quantity
When spending time with loved ones or connecting with those who you don’t see often throughout the year, it’s natural to want to spend as much time as possible together. However, quantity does not always lead to quality, especially for HSPs and Introverts. If you feel yourself feeling depleted, take time to recharge so you can better enjoy the time you do spend with friends and family.
Manage Expectations
Highly Sensitive People often have a need for meaningful social connections and a desire for the holidays to feel magical. When reality does not meet our expectations, we can suffer greatly from disappointment. If needed, create your own magical moments this season such as treating yourself to a special gift or planning a fancy dinner with a friend.
The holiday season often leaves Introverts and Highly Sensitive People feeling depleted and overwhelmed. With a few simple adjustments to manage stimulation and improve self-care, you can enjoy your favorite holiday festivities with more energy and less anxiety.
