PARENTS ARE LIKE BUTTONS … THEY HOLD EVERYTHING TOGETHER
A message for every parent and carer this Christmas
I hope you are managing to hold everything together this Christmas because this time of year can tip even the most organised parent into overwhelm. Routines change, expectations rise and the sensory load ramps up fast. As a children’s occupational therapist, I see the impact this has not only on children but also on the adults holding everything together. Your wellbeing matters and your nervous system needs care too.
Here are some gentle, practical tips to support you through the busiest weeks of the year.
Notice your senses Take three slow breaths and pay attention to a sense right in front of you e.g. the smell of a rose, the taste of a chocolate biscuit or hold something, explore it’s texture and weight (really tune into that sense just for a moment) and breath. A small moment of sensory pleasure can settle your nervous system.
Give your senses a rest Silence non urgent notifications for five minutes and take a slow drink of water while you focus on nothing else but your breath and looking at the garden (some nature).
Release physical tension Roll your shoulders, stretch your jaw, plant your feet, lengthen your spine and press your hands together and shake out your hands. Even a thirty second movement break can let a surprising amount of tension go.
Soften visual overload If the sparkle and flashing lights start to feel too much rest your eyes, by closing them. Yes! Sit or lie down for five minutes and just close your eyes. Or stare at the sky, a blank wall or even the floor can give your brain a break.
Protect your hearing Step into a quieter space whenever you can or use discreet ear plugs if sound levels are draining your energy. Overstimulation catches up quickly at this time of year.
Check in with your body before you reach for another snack Pause and notice what you really need. Are you hungry, tired, bored or needing connection? Choosing something that truly meets that need, is far more satisfying.
Remember your nervous system matters It is alright to say no, not yet or I will come back to that when I have more capacity. Boundaries protect your wellbeing and your family benefits when you are not stretched to breaking point.
Plan one tiny sensory comfort for difficult transitions A warm drink, a soft scarf or a furry gilet can settle you before moving into the next busy part of the day.
Regulation starts with you You support your children to regulate by being regulated yourself. Choose one small regulating action for you every day, even if it is a one-minute stretch at the sink! :D
And finally, please remember this You cannot pour from an empty mug. Rest is essential, not something you have to earn. There is a reason why animals hibernate in the winter! Over the holidays give yourself at least one activity that genuinely restores your body and senses.
You do so much, and you hold so much. Be gentle with yourself this season and go slow when you can.
Happy Christmas.
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