A Peaceful Holiday Season for Sensitive Families
Ceara Deno, MD • December 19, 2024
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A Peaceful Holiday Season for Sensitive Families
The holidays are here, and with them come all the sparkling lights, festive gatherings, and magical moments we hope to create for our families.
But let’s be honest: for those of us who are more sensitive—the season can also bring pressure, overstimulation, and a nagging voice telling us to do more and make it perfect.
I want to offer you something different this year: permission to do less.
For families like ours, the magic of the season isn’t found in trying to do everything, or trying to make everything perfect.
It’s in the quiet moments—like a cozy snuggle on the couch, a quiet walk in the twilight, or sharing a laugh.
These little things are enough.
We don’t need to do or be everything.
Doing less is fine. Being imperfect is great.
Here are a few reminders to help you navigate the season with more ease and less overwhelm:
1. Lower Your Expectations
It’s okay to let go of the big, elaborate plans. If your child (or you!) is feeling overstimulated, scale back. Choose one or two activities that bring joy and let the rest go. Simplicity can be its own kind of magic.
2. Honor Sensitivities
Highly sensitive kids (and adults) feel everything more deeply, which can mean the holidays are both wonderful and a lot. Pay attention to when your family needs a break—whether that’s skipping an event, saying no to extra commitments, or creating quiet pockets of time to recharge.
3. Focus on Connection, Not Perfection
Let go of the pressure for everything to be amazing or picture-perfect. Instead, embrace the little moments. Connection happens in the messiness of real life, not in picture-perfect moments.
4. Give Yourself Grace
You’re juggling so much, and you’re doing the best you can. It’s OK to let some things go. Your worth as a parent isn’t measured by how much you do.
5. Find Joy in the Little Things
Take time to slow down. Give yourself a break. Do something for yourself. Allow yourself to rest.
Sensitivity can create more overwhelm at the holidays.
Lowering the pressure you feel can help. So can simply trying to do less and to embrace imperfection.
Wishing you a lower stress and more joy-filled holidays.
Warmly,
Dr Ceara Deno
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Have you ever noticed how something as simple as leaving the playground, turning off a tablet, or getting ready for school can spark big resistance—or even a meltdown? For many children, especially those who are highly sensitive or deeply feeling, transitions are some of the hardest moments of the day. It’s not because they’re being “difficult”—it’s because their brains and nervous systems experience change differently. The good news: once you understand why transitions are so challenging, you can respond with empathy and tools that make them easier. Here are 5 common reasons transitions are tough for your child—and what you can do to help. 1. They’re Deeply Engaged in the Moment Highly sensitive kids often immerse themselves fully in what they’re doing—whether that’s reading, building, or playing. Being asked to stop feels like being pulled out of a world they love. How to help: Give gentle warnings before the change. Try: “Five more minutes of play, then it’s time for dinner.” Using a timer or visual countdown can help them prepare. 2. Their Brains Need More Time to Shift Gears Transitions require mental flexibility, which can be harder for sensitive nervous systems. Switching from one activity to another i s like changing lanes on a crowded highway—it takes time. How to help: Use consistent signals to cue transitions, such as a special song, a picture schedule, or a fun countdown routine. 3. Transitions Can Feel Like a Loss of Control Children often feel like transitions are imposed on them. That lack of control can trigger pushback or power struggles. How to help: Offer simple choices so they feel empowered. For example: “Do you want to brush teeth first or change into pajamas first?” 4. They Anticipate Stress in the Next Activity If your child expects the next step to be boring, stressful, or less enjoyable, they may resist leaving the current activity. How to help: Empathize first: “It’s hard to stop playing, I know.” Then, ease the shift with something to look forward to: “Want to bring your toy to the car so it feels easier?” 5. Their Nervous Systems Feel Every Shift More Intensely Highly sensitive kids notice and react to even small changes in environment, energy, and routine. What feels like a tiny shift to you may feel overwhelming to them. How to help: Keep routines predictable when possible. Create comforting rituals—like a goodbye hug, a special handshake, or a silly phrase—that help anchor them during transitions. The Takeaway Transitions are about more than just moving from one activity to another—they involve emotions, expectations, and a sensitive nervous system. With empathy and small adjustments, you can turn transition battles into moments of connection. 💛 Parenting a highly sensitive child isn’t easy—but it’s also filled with opportunities to build trust, closeness, and resilience. If you’d like more guidance on making daily challenges like transitions smoother, I’d love to support you. I offer one-on-one parent coaching tailored to families raising deeply feeling kids. Schedule a free call with me here.
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