6 Tips for Navigating Winter Sensory Triggers for Neurodivergent Kids

Every season has its own sensory triggers for our family.  We love the different traditions and activities winter brings, but it also comes with meltdowns as our schedules change for holiday events and the weather hinders our favorite outdoor activities.  

The winter season has three different sets of meltdown triggers for Neurodivergent people. First, the weather and cold temperatures require special clothing which can be uncomfortable.  Second, winter activities have a unique set of sensory triggers, and finally, all of the special winter holiday festivities and special events bring their own set of unique social expectations.  

When parents and family members understand how these different situations are experienced by neurodivergent kids (and adults), we can all be more accommodating and understanding.  Maybe you will even find a new idea for a fun holiday tradition for your family.  

Winter Sweaters, Cozy or Itchy?

The hand-knitted sweater Grandma gave your child last year fits this year, but now they refuse to wear it!  They would rather wear the same hoodie every day, even though it’s borderline too small.  Why won’t they wear the new sweater?

It’s nothing personal against grandma: for kids with sensory challenges, the feel of some fabrics or materials can be uncomfortable.  Depending on the yarn used, the sweater could even feel painfully itchy. By contrast, that favorite hoodie has been worn and washed so many times it’s soft and feels safe to the child.  The seams of the hoodie have become soft and blend into the fabric from wear.  

Pant and sleeve length can also be a point of conflict between parents and their kids.  Unlike warm weather when shorts and t-shirts can be worn, in the winter sleeve and pant length can be hard to keep up with as our kids grow.  One trick is to shop second-hand for clothes because the previous owner has already broken in the clothes and they are often softer than buying new, you can save money this way, too.  

Bundling Up for the Cold Weather

Playing outside is so much more complicated in the winter.  Instead of running outside for a sensory break on the trampoline we have to first put on socks, shoes, a coat, and if it’s cold enough even hats gloves, and boots!  It is a lot of extra steps to get where we want to go!  I know as a kid I didn’t like most coats because they were loud: i.e. the sound of the synthetic fabric brushing against itself as I moved annoyed me.  

Wearing coats and shoes is again a sensory challenge.  My son has a thing where his toes have to have enough wiggle room in his shoes and boots.  Often this means we buy shoes that others would say are too big to accommodate his preference.  If he wears them it’s worth the larger size to me.  

Winter coats and jackets can restrict a child’s arms from some movements, and might make them feel different.  Reaching up to grab a tree branch pulls your coat up to your face, and can also make a child mad if it blocks their vision when they’re trying to see across the playground as they climb.  

Shopping around for a coat and trying different fabric materials and styles can make a big difference in having your child wear their coat when needed without complaining. 

Hats and Mittens: Balancing Warmth and Sensory Tolerance

At our house, one of the biggest winter battles is gloves/mittens.  To play in the snow our kids need to have their hands covered to prevent frostbite.  How the glove fits can be a deal breaker between going out to play and bouncing off the walls.  We have tried a variety of choices over the years.  When the kids were younger fleece mittens seemed to work best to stay warm, but they were imperfect when it came to playing in the snow as an older child: but they’re not made to keep your hands dry when playing in the snow!  

Hats are also a challenge because we want them to cover our heads and ears but can be uncomfortable for some kids.  Warm hats over our ears can also change how we hear things when we are out in the cold.  New and different sensations are hard to adjust to sometimes.  I have found soft fleece hats work well, or the hood of their coats seems to also be acceptable on most occasions.

My teen discovered last winter the deep pressure of a beanie hat on their head is a great source of comfort, and now wears one throughout the year as a sensory tool when they need some help staying calm.  

As kids age they get better at communicating what doesn’t feel good about different items and you can work together to find the right brands and styles that work for you.  I like to shop early each season so my child has the most options to try to see what they like and will be willing to wear so they can enjoy the season.  

Snowball Fights: Embracing Sensory Diversity in Winter Play

Ahh, the neighborhood snowball fight, it’s fun for everyone… until it’s not.  Throwing snowballs can be extra challenging for neurodivergent kids because there are both sensory elements to the fun and social expectations for the activity.  

Getting hit by a snowball in the head and having it fall down the neck of your coat is not fun for anyone, but can your child be flexible enough to move on and keep finding the game fun?  It’s good to prepare them for the activity if possible. Additionally, wearing hoods helps prevent the snow from falling down the coat.  

Snowball fights can also provide a challenging social situation for kids.  There are often unwritten rules about where to throw the snowballs, and getting hit in the face happens. Helping our kids react appropriately is important. Also being able to react quickly to being hit and return a snowball can be a challenge for our kids who need extra time to process and think through the steps needed.   

We can help our kids feel successful by being an easy target for practice throws or helping them make some snowballs before the fight begins.  After the tears, we can talk through it with our kids and help them create a strategy to be flexible for the next snowball fight.  

Holiday Parties: Setting Realistic Goals for Social Engagement

Besides sensory challenges, social challenges are another top challenge for neurodivergent people. The holiday season brings lots of extra social events and family gatherings.  Parties, while fun for most people, can also be overwhelming. Noise, bright lights, boring adult conversations, and crowded spaces may lead to anxiety or sensory overload. Our kids don’t always have the language to communicate (or even understand) when they’re overwhelmed, so they melt down and communicate their struggles through their behavior.  

As parents, we want to recognize their behavior as communication and look for patterns in the situations where they struggle the most so we can help them avoid these events or talk through what other options they have when they are overwhelmed when the situation is unavoidable.  

Not every holiday event needs to be attended and the best holiday traditions are the ones everyone enjoys doing together.  Be your child’s advocate when they struggle at the next party and help them find a quiet place away from the activity to take a break.  

Our family makes a bucket list each year to help us prioritize the holiday parties and activities everyone wants to do.  Some years it doesn’t include driving around to look at lights and other years we skip the caroling party in favor of a quiet night at home making cookies together. Prioritizing your child’s comfort and well-being will help ensure a more enjoyable experience for everyone involved.

Gift Giving: Teaching Gratitude & Appreciation

Giving and receiving gifts are an important part of the Christmas holiday.  However, there are also lots of unknowns when it comes to what a gift might be.  Surprises are not something neurodivergent people are known to be good at.  In recent years I have realized how anxious I get at the holidays when it comes to gifts.  I like buying them but I am always nervous about what I might receive and reacting the way the giver expects.  

My kids have been known to tell their aunts and uncles “This LEGO set is great but I wanted X instead”  Surprises are not fun for autistic people.  We like to know what is coming.  I love receiving gifts, but I don’t like to be surprised: nowadays, I tell my husband what I want and he gets it for me (or I buy it for myself) and he wraps it up. It’s a win-win situation: he doesn’t have to try to agonize over guessing the right thing, and I get to know I’ll get the right gift.

As parents, it’s essential to remember that different responses to gifts are valid and should be respected. Encourage open communication with friends and family members about your child’s gift preferences and provide suggestions for gift ideas.  Communicate ahead of time with your child about gratitude and appreciation for the thought and effort behind the presents to help them grow in maturity and realize it’s not all about them and their desires.  

Understand Your Child’s Winter Sensory Triggers

With a little bit of extra planning for your family, you can make the winter season full of memories and minimize the meltdowns.  Understanding how your child sees the season is important in knowing how to support them to enjoy all the special moments together.  When we make the right accommodations, set realistic expectations, and advocate for our children, we can create a more inclusive and enjoyable winter season for everyone!

Seasonal Sensory Challenge Series

Winter / Fall / Spring / Summer