Autistic Self-Care Over the Festive Period

martine.ellis
6 hours ago
2 min read

The festive season can be joyful, but it can also be exhausting. For many autistic people, Christmas brings a mix of excitement and stress. There might be more noise, more people, more changes to routine, and often, more pressure to join in.

You don’t need to do it all. You don’t need to do it the way others do. Taking care of yourself matters, especially at this time of year.

Why Christmas Can Be Hard

Even if you enjoy some parts of the festive season, it can still be difficult to manage. Some common challenges include:

Unpredictable routines: Schedules often change without much warning.
Social pressure: There may be expectations to attend gatherings or act a certain way.
Sensory overload: Lights, music, strong smells, and scratchy clothes (like acrylic Christmas jumpers and novelty hats).
Extra demands: Cooking, shopping, wrapping, and hosting.

These things can build up and leave you drained, even if you’re not sure why.

Planning Ahead Can Make a Big Difference

Self-care during the festive season often starts with planning. Think about what you need to keep balanced and try to build it in:

Look at your calendar early: Mark out busy days and block out recovery time before and after.
Limit back-to-back events: If you know a gathering will be tiring, avoid scheduling anything else on the same day.
Protect essential routines: Try to keep sleep, meals, and downtime as consistent as possible.
Pack comfort items: If you’re going out, bring things that help, like earplugs, fidget items, sunglasses, or familiar snacks.

You don’t need to say yes to everything. Making space to rest is not optional; it’s necessary.

Communicating Clearly with Others

It can help to let others know what you need. You don’t have to explain everything, just enough to set a boundary.

Be specific: "I’ll come to lunch, but I’ll need to leave by 2.30 pm" (you don't need to explain why).
Use written messages if speaking is hard: A short text message in advance can reduce stress for everyone.
Let people know what helps: Maybe you prefer a quiet corner, a seat on the end of the table, or to skip group games.
Ask for support: A friend or partner can help you communicate or leave when you need to (perhaps use a code/signal word when things get too much).

Most people won’t mind as much as you fear. And if they do, that’s not a reason to ignore your needs.

Self-Care That Actually Helps

It doesn’t have to be complicated. Self-care means anything that helps you feel more comfortable, less overwhelmed, and more like yourself.

Here are some ideas:

Rewatch a favourite film instead of a new one.
Use weighted blankets or soft clothing.
Go for a walk or sit outside for a few minutes.
Wear headphones or turn off notifications.
Avoid crowded shops by shopping online or at quieter times.

Build in small things that help you reset.

Final Thoughts

You are allowed to do Christmas your way. That might mean fewer events or saying no without guilt. Planning ahead and communicating clearly can help protect your energy. So can choosing rest over tradition.

Happy holidays.