Each year, as the days get shorter and the weather turns colder, we begin to enjoy a number of holidays throughout the fall and winter months. While this time is full of nostalgia and brings together families and friends for cherished traditions and celebrations, it can also be a time that creates unique challenges, undue demands and physical and mental overload.
For many with disabilities, these pressures can be amplified—whether through sensory overstimulation, increased fatigue, changes in routine, or environments that are not always designed to support accessible participation.
Higher expectations and frustrations typically pop up around this time related to unfulfilled goals, financial worries, burnout, and the pressures to buy gifts and create the “perfect” experience. Larger crowds at social gatherings, flashy light displays, and a variety of music in homes and businesses and heavier traffic can generate extra levels of anxiety for anyone—yet for individuals with sensory, cognitive, communication, or mobility disabilities, these stressors can create additional barriers to comfort, inclusion, and well-being.
The holidays should be about spreading hope, positivity, and lifting spirits. Ability Central offers this easy guide to help you navigate the strain from these anxiety-ridden days to make this time as enjoyable as possible. We encourage you to focus on what matters most and simply focus on honoring you and your loved ones.
Make Preparations Early
Having a plan or a master to-do list ahead of time can be helpful to prioritize and hopefully eliminate any potential pitfalls that can happen during the holidays. There is no hard or fast rule about making this plan and it does not need to be overly detailed.
This plan can include any number of things, like menu planning, booking suitable accommodations, securing necessary modes of travel, and even creating a day-by-day itinerary. The goal of this plan is to give yourself some peace of mind. Here are a few tips to help simplify and keep your holidays inclusive:
Accommodations — Ensure there is physical accessibility and sensory spaces available when gathering in a personal home, hotel lodging, restaurant, or other venue.
Budgeting — It is easy to overspend on gifts, food, decorations, and other things, so be realistic and honest about what is affordable and opt to keep it simple, sometimes less is more.
Expect the Unexpected — Allow for changes in travel, cancellations, illness, changes to usual routines, and flexibility with alternate social expectations.
Gifts — Don’t assume what someone may like or be able use, instead reach out and inquire about any preferences or wishes and make certain gifts can be easily opened.
Menus — Be mindful any food allergies and dietary restrictions when planning meals where food and drinks are served and provide clear labels or visual cues for information.
R.E.S.P.E.C.T. - Foster a welcoming, inclusive environment and avoid drawing attention to a person’s disability or making them the center of focus.
R — Recognize each person’s autonomy, identity, and lived experience.
E — Empathize with the challenges others may face, seen or unseen.
S — Support accessibility needs without judgment or hesitation.
P — Protect privacy and personal boundaries; don’t spotlight someone’s disability.
E — Engage with people directly, not through assumptions or stereotypes.
C — Communicate clearly, kindly, and accessibly.
T — Trust individuals to define their own needs and experiences.
Shopping — Avoid peak shopping times by shopping earlier in the day or later at night if you’re able, and on weekdays. Or better yet, consider shopping online to avoid travel and crowds altogether.
Sights, and Sounds, and Smells, Oh my!
Shopping stores, office buildings, and homes are filled with a host of enticing decorations, sounds, and scents during this time. While this elements help stores attract customers and hosts to create festive environments for social gatherings, many people with sensory sensitivities related to medical conditions or disabilities may find these features particularly challenging.
Of course, it is impossible to control every space you’re in, but you can take precautions around your own home or in private venues where you may be hosting.
Here are simple things to keep mind to reduce sensory overloaded spaces during your social gatherings:
• Designate quiet or low sensory spaces nearby
• Be mindful of sounds or music and keep them at a lower volume
• Reduce clutter and ensure areas are open and clear
• Select low, softer lighting options and try to avoid fluorescent or flashing lights
• Provide ear plugs and headphones or ask guests to bring their own
• Encourage self-advocacy and honest communication about needs
• Consider gathering in smaller groups to lower anxieties and encourage participation
Ideas for Inclusive Activities
Favorite holiday traditions, games and activities can be enjoyed by everyone. Sometimes, you might have to make small adjustments to be sure they are inclusive and adaptive for particular skills and abilities. Here are a few ideas:
Holiday Baking —a fun and simple activity where anyone can participate with easy tasks and deliciously modified recipes.
Make Ornaments — a creative project that can be adapted to fit all abilities and levels of comfort
Movie Marathon — gather around and enjoy favorite holiday movies catered to everyone’s interests, with captions or audio descriptions as needed.
Puzzle Time— this is a low stress activity that all ages and abilities can engage in with any kind of puzzle that feels enjoyable
Play a Game — get creative and play classics games, like Charades or Pictionary, which can be adapted for audible accessibility
Read or Tell Stories — share favorite holiday books and create a fun, original story where everyone adds something to the story!
Enjoy the Outdoors — easy walks, visiting a park or nature trail, and playing in the snow (if you’re lucky to get some!) offer fresh air, movement, and a break from busy indoor spaces.
Alternate Ways to Celebrate
Sometimes travel or gathering with others simply isn’t possible due to living situations, illnesses, medical conditions, and/or disabilities. Fortunately, in today’s hyper-connected world, it’s easier than ever to celebrate with our friends and family remotely.
Adaptive technologies and virtual platforms allow family and friends to connect, gather and interact safely. But don’t forget to make it fun! Center your party around a holiday theme and have games, do karaoke, share recipes and stories, and even dress up in silly sweaters. The more the merrier!
Holiday Resources
Art with Mrs E has cute winter art projects that can be modified and adapted for everyone.
Eric Goll offers advice and strategies for making the holidays easier for individuals with disabilities in his informative YouTube Video.
Gympanzees has a list of 27 inclusive games and how to play them, all of which can be played all year round and even for the holidays.
Specially Gifted provides this list of 25 ideas for crafts and activities to enjoy with children.
Check out other Holiday-Edition guides from Ability Central here:
Final Thoughts
The key takeaway is that the holidays do not have to be stressful. Taking a little extra time to ensure your holiday gatherings and festivities are as inclusive as possible will be deeply appreciated and create memorable experiences for now and years to come.
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Additional Information
The content provided in this article is for informational purposes only and is not intended as a substitute for legal, medical, or other professional advice. While we strive to provide accurate and up-to-date resources, some information may become outdated or incomplete. Always consult with your provider about personal medical concerns.
