5 Ways to Reduce Overstimulation During the Holidays as a Highly Sensitive Woman with a History of Childhood Trauma

When the Holidays Stir Old Wounds: How Highly Sensitive Women with Childhood Trauma Can Reduce Overstimulation and Protect Their Peace

The holidays have a way of shining a light on the places in us that still feel tender. Even if you’ve built a life filled with safety and intention, being around people who were abusive or who stood by and did nothing can stir up the very wounds you’ve worked so hard to heal. Add in the noise, expectations, crowded spaces, and constant stimulation, and it can feel like your nervous system is getting pulled in every direction at once.

For highly sensitive women, this time of year often requires more quiet, more reflection, and more intentional space to breathe. Your sensitivity isn’t the problem, it’s your body’s natural way of saying, “I need quiet time to myself to feel grounded.” Below are five supportive practices to help you move through the season with more steadiness and self-compassion.

1. Simplify Your Social Calendar

Give yourself full permission to commit to only one social gathering per holiday, and plan downtime afterward. Your nervous system thrives with predictability and space, so limiting how much you take on prevents emotional overwhelm and burnout. When you honor your capacity, you show your younger self the care she didn’t receive.

2. Reduce Stimulation At The Store

If gift shopping drains you, consider ordering online or going to stores during quieter windows such as early mornings or an hour before close. Wear noise-canceling headphones, bring water, and pack a snack to keep your energy steadier. These small shifts can make the difference between a manageable errand and a full sensory shutdown.

3. Set Clear Boundaries with Your Partner or Friends and Family

Before attending any holiday event, talk with your partner about a set arrival and departure time. Knowing when you’re leaving helps your nervous system relax, reduces anticipatory anxiety, and supports you in feeling safe throughout the gathering. You deserve to have your needs respected and honored.

4. Plan Ahead for Triggers

Old dynamics often resurface around family. Preparing for this isn’t pessimistic—it's protective. Consider what you’ll do if you start feeling activated:

• Step outside for a few minutes

• Take a bathroom break for privacy

• Hold a fidget or worry stone

• Text a supportive friend

• Eat a grounding snack like a banana to stabilize your blood sugar

These simple tools help bring you back into your body when emotions feel too big or too fast. It's not rude; it's honoring your nervous system's needs.

5. Create Grounding Transitions

Give yourself a few quiet moments in the car before going inside the gathering. Take some slow breaths, notice your surroundings, and check in with how you’re feeling.

After the event, create space to decompress. Listen to a soothing playlist, curl up under a warm blanket, drink tea, color, or watch a comfort show. Transitions are where your nervous system processes everything it just experienced and if you're highly sensitive, those moments matter more than you think.

A Gentle Invitation

If this season is bringing up old pain, overstimulation, or a familiar sense of dread, you’re not alone and you don’t have to navigate it by yourself. Healing is possible. You can learn to reduce overstimulation during the holidays as a highly sensitive woman. You can learn to identify who gets access to you and in what way this time of year.

If you’re looking for support this season, I’d love to connect. Click here to schedule a complimentary intro call with me. Let’s help your nervous system find the steadiness and comfort it’s been craving. 💛