Thanksgiving Overload: OT Tools to help fight the fatigue

🦃 OT Tools to Help with Thanksgiving Overload: Support for a Sensory-Smart Holiday

The holidays are full of excitement—but for sensory-sensitive children, Thanksgiving can bring more than just turkey and gratitude. Crowded spaces, unfamiliar foods, new smells, loud conversations, and changes in routine can lead to sensory overload or emotional meltdowns.

At Milestones Therapy and Wellness, we believe that every child deserves to enjoy the holidays with confidence and calm. That’s why we’ve put together this guide to our favorite occupational therapy (OT) tools and strategies to help your child stay regulated, comfortable, and happy during Thanksgiving celebrations.

🧠 Why Is Thanksgiving So Overwhelming for Some Kids?

Thanksgiving often combines multiple sensory triggers at once:

• Loud environments (clinking dishes, chatter, music)

• Strong smells (cooking aromas, candles)

• Crowded spaces with unfamiliar people

• New or unexpected foods

• Changes to routine (missed naps, delayed meals, traveling)

For children with sensory processing challenges, these changes can feel overwhelming, and their nervous systems may need extra support.

🛠 OT-Approved Tools to Support Regulation on Thanksgiving Day

🎧 1. Noise-Canceling Headphones

Crowded kitchens and noisy dining rooms can be overwhelming. Noise-reducing headphones or ear defenders help block out background noise and create a calm auditory space.

Tip: Let your child wear them while watching a show, playing with toys, or even during the meal if needed.

💆 2. Weighted Lap Pad or Blanket

These offer calming deep pressure input that can help children feel grounded. Use a weighted lap pad during meals, long car rides, or story time.

Bonus: Let your child choose a festive fall-themed cover for extra fun!

🧸 3. Fidget Tools

Small fidget items (squishy balls, textured toys, poppers) can help children stay calm and engaged during long conversations or transitions. Keep a small fidget kit on hand or in their bag.

Choose silent fidgets to avoid adding more noise to the environment.

🐻 4. Visual Schedule or Social Story

For children who thrive on structure, create a simple visual schedule of the day or a social story about what to expect at Thanksgiving (e.g., "First we drive, then we say hello, then we eat...").

This helps reduce anxiety by preparing them for what’s coming next.

🍎 5. Sensory-Friendly Snack Pack

Unfamiliar or mixed-texture foods may feel uncomfortable. Pack a lunchbox or bento box of your child’s safe foods so they can eat confidently—even if they skip the turkey.

You can even “Thanksgiving-ify” their favorite foods with cookie cutters or fun containers.

🧘 6. Calming Corner or Break Spot

Designate a quiet, cozy area where your child can go to decompress if they feel overwhelmed. Include:

• A bean bag or blanket

• Headphones or soft music

• Calming visuals or a lava lamp

• Fidgets or sensory bottles

Let them know it’s okay to take breaks!

🚶 7. Movement Breaks

OTs know that proactive movement can help regulate the sensory system. Build in breaks for:

• Jumping jacks

• Animal walks

• Wall pushes

• Walks around the block

• Carrying or pushing something (heavy work)

Even a few minutes of movement can help reset their body and mind.

❤️ 8. Your Support & Flexibility

The most powerful “tool” of all? A calm, understanding adult. Stay flexible, notice your child’s cues, and honor their need for breaks, routine, and comfort. Not every tradition has to be followed the same way every year—especially when it comes to your child’s well-being.

🧡 Final Thoughts: OT is About Empowering Kids, Not Avoiding Life

We don’t want children to miss out—we want them to participate with the right supports. By using these OT tools and strategies, you’re helping your child build confidence, resilience, and joy in new experiences like Thanksgiving.

And if you’re still unsure what would help your child most, our team at Milestones Therapy and Wellness is here to guide you. We specialize in creating personalized sensory strategies that make holidays (and everyday life) smoother for the whole family.

🍁 Wishing you a calm, cozy, and joy-filled Thanksgiving—from all of us at Milestones Therapy and Wellness!

Share this with a parent or caregiver who could use a little extra support this holiday season.