Navigating Thanksgiving: Essential Tips for Neurodivergents and Their Support Persons

wherethepiecesmeet
Nov 20, 2025
4 min read

Thanksgiving can be a joyful time filled with family, food, and tradition. Yet for neurodivergent individuals and their support persons, it often brings unique challenges. Sensory overload, unexpected social demands, and changes in routine can make the holiday stressful. Preparing ahead and using practical strategies can help everyone enjoy the day fully. This post offers clear, actionable tips to support neurodivergents and their loved ones during Thanksgiving gatherings.

Understanding Common Challenges During Thanksgiving

Thanksgiving often involves large groups, loud conversations, and new environments. These factors can be overwhelming for neurodivergent people, including those with autism, ADHD, sensory processing differences, or anxiety. Some common difficulties include:

Sensory overload from bright lights, strong smells, or loud noises
Social pressure to engage in conversations or activities
Changes in routine that disrupt comfort and predictability
Difficulty with unstructured time or unexpected events

Support persons play a key role in recognizing these challenges and helping to create a more manageable experience.

Preparing Ahead to Reduce Stress

Planning is one of the most effective ways to ease Thanksgiving stress. Here are some steps to take before the day:

Discuss expectations early. Talk with the neurodivergent person about what to expect, including who will be there, the schedule, and any activities planned.
Offer a visual schedule. Use pictures or simple lists to outline the day’s events. This helps reduce anxiety about the unknown. Depending on the individual, some may not want to use a visual aid unless it is discrete.
Identify quiet spaces. Find or set up a calm area where the person can retreat if overwhelmed.
Pack comfort items. Bring noise-canceling headphones, fidget toys, or favorite snacks to help manage sensory needs. Remember, it's okay to be you. If you need the headphones, then grab those headphones!
Plan transportation and timing. Avoid rush hours or crowded places when traveling to and from the event if possible.

These preparations give both the neurodivergent individual and their support persons a sense of control and readiness.

Managing Sensory Overload During the Gathering

Thanksgiving environments can trigger sensory overload. Support persons can help by:

Monitoring sensory input. Watch for signs of discomfort such as covering ears, fidgeting, or withdrawal. Teach yourself or your loved one how to recognize they are becoming anxious. Examples: Scrunching face or eyebrows, tight shoulders, pacing, breathing quickly, etc.
Using sensory tools. Encourage use of sunglasses, headphones, or weighted blankets if helpful.
Adjusting the environment. Dim lights, reduce background noise, or move to a quieter room when possible.
Allowing breaks. Schedule short breaks away from the main gathering to recharge.

For example, if a neurodivergent guest feels overwhelmed by the kitchen smells or loud conversations, stepping outside for fresh air or retreating to a designated quiet room can make a big difference.

Supporting Social Interaction in Comfortable Ways

Socializing can be challenging but also rewarding. Support persons can help by:

Setting realistic goals. Focus on quality over quantity in social interactions.
Using conversation starters. Prepare simple topics or questions to ease into discussions.
Allowing non-verbal participation. Accept that some may prefer to listen rather than speak.
Respecting boundaries. Encourage saying no to activities or interactions that feel too stressful. Also how to provide personal space by being at least arm's length away from the other person.

As a social accommodation example, a support person might suggest sitting next to a familiar family member or engaging in a shared activity like watching a game or helping with food preparation.

Maintaining Routine and Flexibility

Routine provides comfort, but holidays often disrupt it. Balancing routine with flexibility helps:

Keep familiar rituals. Include favorite foods or traditions that bring comfort.
Introduce new elements gradually. Avoid overwhelming changes all at once.
Prepare for changes. Talk about any differences from usual routines ahead of time.
Be ready to adapt. If something isn’t working, adjust plans without pressure.
If you are going to someone else's Thanksgiving and are a picky eater, then bring a food you know you can eat and enough to share with everyone. This could be a side dish and does not have to be fancy.

For instance, if the usual Thanksgiving dinner time changes, letting the neurodivergent person know in advance and offering a snack beforehand can ease the transition.

Self-Care for Support Persons

Supporting neurodivergent individuals during busy holidays can be demanding. Caregivers should also:

Set boundaries. Know your limits and communicate them clearly.
Take breaks. Use quiet moments to recharge.
Seek support. Connect with others who understand your experience.
Practice patience and compassion. Remember that challenges are not personal.

Taking care of yourself helps you provide better support and enjoy the holiday more.

Encouraging Positive Experiences and Celebrations

Despite challenges, Thanksgiving can be a time of connection and joy. Support persons can help create positive memories by:

Celebrating small wins. Acknowledge efforts and successes, no matter how small.
Focusing on strengths. Highlight talents or interests during conversations or activities.
Creating new traditions. Develop rituals that suit everyone’s needs.
Expressing gratitude. Share appreciation in ways that feel comfortable.