Navigating Holiday Events During Concussion Recovery

The holidays are supposed to be a time of joy, laughter, and connection, right? But if you’re on a concussion recovery journey or dealing with sensory sensitivities, attending a holiday party can feel more like a battle than a celebration. The lights, sounds, and bustling energy can leave you overwhelmed, exhausted, or even trigger flare-ups of your symptoms. It’s easy to feel like you’re stuck between wanting to participate in the festivities and needing to protect your well-being.

If this sounds familiar, I want you to know that you’re not alone, and it’s possible to enjoy the holidays without pushing yourself to the brink of sensory overload. One of the keys to making it through these events is to take a proactive approach, which can make all the difference in your experience. It’s time to treat holiday events like a storyboard... breaking them down into manageable pieces instead of feeling like you have to tackle the whole thing at once.

Breaking It Down: The Storyboard Strategy

Imagine your holiday event like a story — it has a beginning, a middle, and an end. Instead of looking at the event as a long, overwhelming experience, break it down into smaller, more manageable components. 

- The Introduction: This is when you first arrive. It's when you're making the transition from your personal space to the event. Set the tone for yourself here: know that it's okay to take your time to get comfortable. If possible, arrive a little early to get a feel for the space, figure out where the quiet zones are, and settle in at your own pace.

- The Main Event: This is the heart of the party, when you’re mingling, chatting, eating, and enjoying the company of friends or family. During this time, pay attention to how you’re feeling. Are you starting to feel overwhelmed by noise or lights? Are the conversations making it harder to focus? These are all signals from your body, telling you what’s working and what’s not. Listen to them.

- The Conclusion: As the event begins to wind down, this is your time to exit gracefully. It’s important to have a planned escape route in mind, so you're not scrambling for an exit when you start feeling overwhelmed. It could be as simple as stepping outside for a few minutes of fresh air, or finding a quieter space to recharge.

Communicating Your Boundaries

Before you even set foot at a holiday gathering, it’s essential to communicate your needs and boundaries with the host. The more open and honest you are, the easier it is to enjoy the event without guilt or awkwardness. You don’t need to apologize for your boundaries — they are part of caring for yourself.

Consider letting the host know things like:

- “I might need to step outside for a break if it gets too loud.”

- “If I don’t stay for the entire event, it’s because I need to prioritize my recovery.”

- “I’ll be wearing earplugs to help manage the noise — I’m still excited to be here!”

It might feel a little uncomfortable at first, but the more you practice setting these expectations, the more natural it becomes. Plus, it allows you to stay true to your needs without compromising your health or enjoyment of the event.

Practical Strategies for Managing Sensory Overload

Let’s talk about some practical tools you can use to manage sensory overload and enjoy your time at holiday events:

1. Earplugs: They’re a lifesaver when it comes to reducing background noise and sensory input. If you can’t stand the noise at a party or dinner, put them in. It’s not rude — it’s self-care.

2. Seating Preferences: Choose where you sit carefully. If you know that being near a window or under bright lights makes you feel worse, opt for a seat in a quieter corner. You can even ask the host in advance if there are any areas that are quieter or have less foot traffic.

3. Designated Quiet Spaces: If you’re at a larger gathering, see if there’s an area where you can retreat for a few minutes when things get overwhelming. Sometimes, stepping into another room or outside can be just the reset you need to get back into the groove of the event.

4. Self-awareness and Proactive Action: If you’re starting to feel symptoms creeping in — whether it’s a headache, dizziness, or just that foggy feeling — don’t wait until it becomes unmanageable. Take action early. Whether it’s stepping out for a moment of peace, drinking some water, or using some of the strategies mentioned above, the sooner you address the issue, the easier it is to stay present and enjoy the event.

Remember, It’s About Balance

The holidays can be challenging, but they don’t have to be a source of stress or discomfort. By setting boundaries, being proactive, and using strategies that cater to your needs, you can find that sweet spot between celebrating the season and protecting your well-being. 

The key is recognizing that it’s okay to enjoy yourself *without* pushing yourself past your limits. The goal is to make the event work for you, not the other way around.

Whether you’re navigating the holidays yourself or supporting someone else with concussion recovery or sensory sensitivities, remember this: you don’t have to sacrifice your peace of mind to participate in the festivities. With a bit of planning, self-awareness, and communication, you can make this holiday season one to remember — on your terms. 

Until next time, stay kind to yourself, and take care as you navigate the holiday season!