6 Tips to Help Parents Manage Holiday Stress When Supporting Young Adults with Anxiety, PTSD, or Autism

The holiday season is a time for joy and connection, but for families navigating the challenges of anxiety, PTSD, or autism, it can also bring unique stresses. As a parent, you’re not only managing the usual holiday hustle but also working to ensure your young adult feels supported and safe.

Here are six practical and compassionate tips to help you create a calmer, more meaningful holiday season for your family:

1. Set Realistic Expectations 🎯

The picture-perfect holiday we often see in movies isn’t real life—and that’s okay. Instead of aiming for perfection, focus on what matters most: connection, comfort, and small, meaningful moments.

Start by asking yourself, “What’s truly important to our family this season?” Let that guide your plans. Scaling back on unrealistic expectations not only reduces your stress but also makes the holidays more manageable for your young adult.

2. Set Healthy Boundaries 🛑

Overcommitting during the holidays can lead to overwhelm for everyone, especially when your young adult is navigating emotional or sensory challenges.

It’s okay to say no to events or traditions that feel like too much. Be honest about your family’s needs and create a holiday schedule that includes plenty of time for rest and flexibility. Setting boundaries is an act of self-care for both you and your young adult.

3. Prioritize Downtime 🧘‍♀️

The holidays often come with packed schedules, but quiet moments are just as important—if not more so.

Make room for regular downtime in your plans. Whether it’s watching a favorite movie, taking a walk, or simply having a quiet afternoon at home, these breaks can help your young adult regulate their emotions and recharge. Remember, rest isn’t a luxury—it’s essential.

4. Limit Sensory Overload 🔇

Bright lights, loud gatherings, and bustling environments can be overstimulating for young adults with sensory sensitivities.

Be proactive by creating calming options, such as:

• Choosing quieter times to shop or visit festive locations.
• Setting up a sensory-friendly space at home where your young adult can retreat when needed.
• Using tools like noise-canceling headphones or weighted blankets.

By managing sensory input, you can help your young adult feel more at ease during holiday activities.

5. Focus on Connection, Not Perfection 🤝

At its heart, the holiday season is about relationships—not decorations, gifts, or elaborate plans.

Instead of striving for a flawless holiday, look for small ways to connect with your young adult. This might mean baking cookies together, playing a favorite game, or simply spending time talking. These moments of connection foster trust and ease the pressure on both of you.

6. Be Kind to Yourself 💖

Supporting a young adult with anxiety, PTSD, or autism can be incredibly rewarding, but it can also be emotionally and physically taxing.

Take time to check in with yourself and acknowledge your efforts. Even small acts of self-care, like taking a walk, journaling, or asking for help, can make a big difference in your well-being. Remember, a calmer, more centered you creates a more supportive environment for your young adult.

Final Thoughts

The holidays don’t have to be perfect to be meaningful. By prioritizing what matters most: connection, calm, and small moments of joy, you can create a season that feels supportive and manageable for your whole family.