Recovering from Burnout this Holiday Season

For many people, the holiday season is painted as joyful and energizing. But for neurodivergent individuals—such as autistic people, those with ADHD, or sensory processing differences—the weeks after the holidays can feel anything but festive. Instead, they often bring sensory burnout: a deep mental and physical exhaustion caused by prolonged overload.

The holidays are full of intense sensory experiences. Bright lights, crowded rooms, overlapping conversations, strong smells, disrupted routines, travel, and social expectations can all pile up quickly. Even positive events can be draining when there’s little time to recover between them. For neurodivergent people, whose brains may process sensory input more intensely, this constant stimulation can push the nervous system past its limits.

Sensory burnout isn’t just “being tired.” It can show up as irritability, shutdowns, difficulty focusing, increased sensitivity to noise or light, emotional numbness, or a strong need to withdraw. Tasks that usually feel manageable—replying to messages, going to school, making decisions—can suddenly feel overwhelming. This can be confusing or frustrating, especially when the world expects everyone to “get back to normal” right after the holidays end.

Recovery from sensory burnout requires intentional rest, not just sleep. This might mean spending more time in quiet, low-stimulation environments, returning to familiar routines, or engaging in comforting activities known as “safe sensory inputs” (like soft music, weighted blankets, or repetitive hobbies). It also means giving yourself permission to say no—to social plans, extra commitments, or pressure to be productive.

For families, friends, and schools, understanding is key. Sensory burnout isn’t a lack of gratitude or effort; it’s a nervous system asking for care. Small accommodations—flexible schedules, reduced noise, clear expectations—can make a big difference.

As the year settles into a quieter rhythm, it’s worth remembering that rest is not a reward you earn after coping. For neurodivergent people especially, rest is a necessity. Honoring that need after the holiday season isn’t weakness—it’s a powerful act of self-awareness and self-respect.

Interested in learning more or finding a therapist who understands sensory burnout and stress? Reach out through the contact form or call to schedule an appointment! I’m here to answer questions and support you in this busy time of year.