Grateful for Growth: Thanksgiving Sensory & Stress-Management Tips from ORCA Therapy
As the holiday season kicks off, Thanksgiving can bring joy, connection, and… a bit of overwhelm. At ORCA Therapy, we support individuals of all ages—especially those who are neurodivergent or managing sensory, emotional, or cognitive challenges—so they can feel confident and comfortable during busy seasons like this one.
Whether you’re navigating autism, ADHD, post-concussion symptoms, anxiety, chronic pain, or simply the stress of family gatherings, Thanksgiving offers the perfect opportunity to practice meaningful occupational therapy strategies at home.
Below are simple, therapist-backed Thanksgiving tips to make the holiday smoother, more regulated, and more enjoyable for everyone at the table.
🦃 Why Thanksgiving Can Be Overwhelming
Thanksgiving often includes:
Loud environments
New or unpredictable social situations
Strong smells from cooking
Changes in routine
Crowded rooms
Long conversations and limited quiet time
For neurodivergent individuals or anyone with sensory sensitivities, these can lead to dysregulation, fatigue, irritability, or shutdowns. The good news: with the right OT tools, these challenges are manageable.
🍁 Top Occupational Therapy Tips for a Calm & Enjoyable Thanksgiving
1. Create a Sensory Plan Before the Big Day
Preparation reduces stress. Consider:
What sensory triggers might come up (smells, noise, texture of food)?
What coping tools help most (noise-canceling headphones, fidgets, weighted items)?
What parts of the day will be high-demand, and when can breaks be taken?
Keeps the day predictable, empowering, and more successful.
2. Pack a “Holiday Regulation Kit”
An OT favorite! Include:
Noise-canceling headphones
A small weighted lap pad
Chewelry or oral motor fidgets
Putty or stress balls
Familiar snacks
A mini visual schedule
Essential oils or scent-neutralizing gum
This kit acts as a portable support system for sensory processing and emotional regulation.
3. Use Movement to Manage Energy Levels
Before and during Thanksgiving events, try:
Wall push-ups
Chair push-ups
A short walk outside
Animal walks with kids (bear walk, crab walk)
Heavy work tasks like carrying groceries or helping set up chairs
Physical regulation improves attention, social comfort, and emotional stability.
4. Build in “Quiet Corners” or Regulation Breaks
Find a space—bedroom, office, hallway—where you or your child can reset.
Use it for:
Deep breathing
Gentle stretching
Listening to music
Using calming apps
Short sensory breaks
This is especially helpful for autistic individuals or those with anxiety.
5. Practice Food Flexibility Without Pressure
Thanksgiving meals can be tough for picky eaters or anyone with sensory-based feeding challenges.
Try:
Offering familiar “safe foods” alongside new dishes
Encouraging small, no-pressure exposures
Exploring textures safely (touching, smelling, small tastes)
Remember: participation matters more than eating everything.
6. Use Visuals to Reduce Holiday Chaos
Visual schedules and checklists help make the day predictable.
Examples:
“Morning routine → drive → grandma’s house → playtime → dinner → dessert → home”
A visual menu of foods
Cue cards for social expectations
Visual support is especially effective for teens and adults with autism, ADHD, or cognitive challenges.
7. Prioritize Rest & Recovery the Day After
OT is all about pacing and maintaining a healthy balance.
After social-heavy holidays, build in:
Screen-free relaxation
Gentle movement
Hydration and nutrition
Low-stimulation activities
A slower morning
Recovery is just as important as participation.
🍂 How ORCA Therapy Supports Holiday Stress & Sensory Needs
At ORCA Therapy, we help individuals build:
Sensory coping skills
Emotional regulation strategies
Executive functioning tools
Social participation confidence
Functional independence
Pain and fatigue management
Success in busy, unpredictable environments
Our therapists create customized plans that help patients thrive not just in the clinic, but in real-life settings—especially during holidays.
If Thanksgiving brings stress or dysregulation, OT can help make future holidays more comfortable and joy-filled.
🧡 Final Thoughts: Gratitude for Growth
Thanksgiving is a time to reflect on progress, connection, and resilience.
We are grateful for every patient and family who trusts ORCA Therapy to support their journey.
Whether you're celebrating quietly at home or gathering with family, we hope these OT-backed strategies help create a calmer, more meaningful holiday.
