December 17, 2025 • 22 mins
The holiday season brings joy, connection, and celebration, but it can also bring stress, sensory overload, and emotional challenges, especially for individuals with disability.
In this episode of Link Up and Learn with LiveBig, we are joined by occupational therapist Rachel and psychologist Heather for a gentle, practical conversation about navigating the season with care. Together, they explore how to manage disrupted routines, prepare sensory-friendly environments, and support emotional well-being.
From maintaining predictability through structured activities to embracing authenticity over perfection, this episode offers thoughtful advice and small acts of care that can make a big difference. The episode encourages creating inclusive, supportive spaces to ensure that everyone experiences a joyful season.
If you’d like to connect with us and learn more about LiveBig, visit livebig.com.au. Don’t forget to subscribe for more conversations like this.
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- Kids helpline: 1800 551 800
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:05):
Welcome to Link up and Learn with LiveBig.
I'm Sarah and today we're wrapping up theseason in kindness, care and connection.
The holiday season is a time of joy andtogetherness, but it can also be overwhelming,
especially for people with disability andfamilies who support them.
Routines shift so services pause and festivegatherings can bring sensory overload,
(00:29):
communication challenges and emotional ups anddowns.
In this episode, I'm joined by two Live Bigclinicians, Rachel, who is an occupational
therapist, and Heather, who is a.
Psychologist, to help us explore how we.
Can make the festive season more inclusive andmore joyful for everyone.
Welcome, everyone.
(00:51):
Let's start with you, Rachel.
The festive season is a break from normalschedules.
No school clinics closed, caregivers on leave.
For someone who relies on routine, that could
be really stressful, right?
Why are disrupted routines so challengingduring the holidays?
Yeah, that's a really great question.
So routines for us provide structure andsecurity in the week.
(01:15):
They guide what our schedules are and can actas a way to help us remember things that we do
in the day.
So when our routines get disrupted, it can puta lot more mental load on us because we're
struggling to remember those day to day thingsthat would come naturally in the routine
context.
(01:36):
So during the festive season,
there's a lot of different change, and changecan provide uncertainty and can increase our
anxiety and that causes a lot of additionalstress, particularly in situations where,
for children, they're not seeing regularschoolmates or teachers or people that add
(01:56):
significant value to their lives,
or for adults, if they're not seeing supportworkers or other services that provide.
I guess consistency with changes in routinecan also mean that some things that we do drop
off or become harder to do because of thatmental load.
(02:18):
So we might be in a habit of getting up in themorning, brushing our teeth,
having breakfast, taking our medication beforegoing to work.
But if we're not working because our office isclosed, then we might sleep late.
And by sleeping late, we're already breakingthat routine.
And so that makes it really difficult as anindividual to be able to remember what we need
(02:44):
to do next.
And sometimes for some people, particularlychildren, it can be really difficult to adjust
from a full year of focused learning tosuddenly not having to use our brain in that
way and recognising that the school holidaysare only temporary, that you're going to go
(03:04):
back to school.
And for those who do recognise that they'regoing to go back to school, there might be
some anxiety around what the new school yearis going to look like.
And so this all kind of compounds aroundChristmas,
which can create,
yeah,
a little bit of a disruption and can increaseour stress.
What can families and carers do ahead of timeto make these routine changes like service
(03:28):
breaks easier on everyone?
Yeah. So I guess for parents providing thatsupport and providing social stories or
communicating what that change is going tolook like up in the lead up to the school
breaking for the year.
So in the start of December is a really goodtime to start raising those conversations
(03:50):
about, yeah, school's about to finish and thisis what the school holidays are going to look
like.
I always recommend providing communication ina multimodal form.
So not only just communicating verbally aboutthe change, but also using written
communication visuals to support that personto be able to process that information and
(04:12):
come back to it at a later time.
In addition to that,
for children,
having some structured activities and tryingto keep some things consistent, which is
really difficult because a lot of after schoolcurriculum activities break for the school
holidays as well, which makes it really hardfor parents to keep that consistency.
(04:35):
So things that you might consider or do is seeif that there's similar activity that's
offered on a school holiday program that youcan enrol your child into or see if a small
group of parents can get together and do theactivity themselves and have some structure
(04:55):
through that means for adults,
I guess because we don't have the school term,but we might have office closures or we might
have a lot of upcoming family commitments orthings that potentially will make us feel
uncomfortable or stressed or feel like we needto work harder or put more energy into getting
(05:18):
our house ready.
It might also be using some pacing and energyconservation strategies.
So this is recognising ahead of time what youmight need to do or what's coming up and
trying to pace your week out so that you'renot struggling,
not putting too many activities in the weekthat you would consider harder activities.
(05:43):
So what a hard activity is differs for everyperson.
It might be because it's physically difficult,
it might be because it has a lot of steps,
or it might be because it feels reallyoverwhelming.
And so if we know which activities come easierto us and which activities we struggle more
with, we can space them out in the lead up tothe festive season to sort of reduce that load
(06:12):
in terms of trying to build routine on a dayto day basis.
There are reminder apps for adults and childfriendly version mobile applications that we
can use to reduce the mental load of having toremember what our standard routine is by
putting it in there.
And the notifications from these apps will actas that reminder support.
(06:34):
So that might mean if you know,
if you sleep in and you miss that first pointof brushing your teeth, taking your
medication, and you've high risk of forgettingto take your medication,
put in those apps, those activities, brushteeth, medication,
eat breakfast, walk, jog, whatever it mightbe,
(06:56):
so that you know that you're going to havethat prompt.
Other support that might help in situations,particularly for individuals who struggle with
transitions,
is really communicating particular round, Iguess, holiday family gatherings,
expectations around start time and finish timeso that it's easier for the individual to know
(07:22):
what the endpoint looks like and to be able toprepare themselves.
So that might include using countdownschedules, it might be a visual,
it might be even just a really brief agendaof, okay, so Christmas Eve is going to look
like this.
This is Christmas Day and this is what we'redoing, Boxing Day.
(07:44):
And here's the rough times so that they'reable to kind of prepare themselves and make
sure that they have all of the tools andresources they need to move through those
activities.
Yeah.
And lastly,
I'd also suggest in this area,
making sure that any medical appointments, anymedications,
(08:09):
any scripts that you need to renew, thatyou're booking ahead of time appointments, so
that when office closures happen that you'realready for that.
Holiday festivities can also be a sensoryrollercoaster.
Bright lights everywhere, music, relativeshugging hello.
For someone who gets sensory overload, thistime can be really intense.
(08:31):
How can families make holiday events morecomfortable for them?
Yeah, I think that's a really goodconsideration for all of the people out there
with sensory sensitivities.
I think it starts back with what we werealready talking about, about creating
certainty through structure and expectations.
So starting with an agenda or visual support
(08:52):
so that the person knows what the activitiesare is really important so that they can bring
the right tools for the activity.
So in the case for parents supporting theirchildren,
this might mean telling them whose housethey're going to, if it's a new house, showing
them some pictures of where they can go in thehouse so that they can get some quiet time or
(09:15):
downtime, or if it's a familiar house, justencouraging them and reminding them where
they've gone in the past to get that space inthe quiet time.
In terms of bringing resources, it's reallyimportant if you've got an understanding of
your child's sensory needs or if you have anunderstanding of your own sensory needs,
(09:35):
to make sure that you are prepared in advance.
And this might even look Preparing two orthree days before the activity that you're
going to.
So might be a Christmas dinner or breakfast or
a family event on Christmas Eve.
Getting resources together that can help youto get through that.
(09:56):
So that might mean making sure you've got yournoise reducing earbuds like your loops.
It might mean bringing multiple levels ofnoise reducing things, so bringing your loops,
but also bringing over ear headphones orearmuffs.
So you've got some options to grade based onhow sensitive you're feeling.
(10:19):
Making sure that you have your favouritefidgets or items that you find can kind of
help you stay focused.
So you can engage in conversations,
but also having items that you find calming sothat when you need to retreat to that quiet
space, you've got things that can help youreregulate if you know that you're going to
(10:40):
event that's focused around food.
It's important for parents and family membersto recognise that neurodiverse individuals may
have difficulties eating in front of othersand to support them, to feel safe in this
environment where there's a lot of food and tokind of have those discussions beforehand
(11:04):
around how that person would like to managethat situation.
If you're an adult who's coming and you knowthat there's potentially a lot of food that
might not meet your needs,
it's okay to have a chat with the host and saythat you'll be bringing some of your own food
and making sure that as a family that there'ssome different options available depending on
(11:30):
texture,
tastes,
different sensory preferences in that area.
In terms of lighting for those who arecreating a safe space.
If you're hosting Christmas a safe space inyour home for someone to retreat to,
consider lighting.
(11:50):
Overhead lighting bright lights can be very
overwhelming for some individuals, so opt forputting on lamps, reducing, lowering blinds,
pulling curtains to make a bit more of adarker cosier nook.
Because the less stimulation that we have inthis way, the more that the person can
(12:10):
regulate themselves and it will help them getback into being in a place to socialise and
engage with others faster.
For multiple family gatherings or multipleevents across Christmas, it's important to
allow built in transition time and built inrecovery time because it can be a lot
(12:35):
socializing and managing your sensorypreferences and navigating all of those social
rules and expectations.
So if you know that you'll be going tomultiple places on one day,
give yourself or your child some time in asafe space, it might be going back to your
home or might be having a slightly longer carride to get to the next venue or it might be
(12:59):
playing some car, karaoke, whatever it mightbe, build in some extra time for them to re
regulate and be ready for the next event.
And as with everything during this period, ifwe look after our self care,
it can also help with managing those sensorydemands that come so making sure that you're
(13:28):
eating, that you're taking your medications,that you're drinking water, that you're
getting that sleep.
Because the more that we look after ourselves,the more that we'll be able to tolerate
changes.
One last thing is when preparing for the leadup to Christmas, there's a lot of gift giving,
a lot of food shopping, the likes wherepossible.
(13:49):
If you know that you're a type of person thatreally struggles in crowded environments, loud
music,
bright lights, consider click and collectoptions or online delivery options to reduce
the amount of times that you need to go to theshopping centre.
Or if you find that your child is really nottolerating those environments, it also means
(14:09):
that you can allow your child to stay in theclub while you do click and collect without
having to go into those crowded places.
Thank you Rachel, that was really helpful.
Welcome Heather, thanks for joining us as
well.
Thank you for having me.
So the holidays are supposed to be joyful,
but they can bring up a lot of feelings.
What emotional challenges might people withdisability and their families experience
(14:34):
during this season?
So holidays are often portrayed as fun,exciting and there's an expectation that we
have to be happy.
But for many people, and especially with adisability and their families,
this season can bring up a mix of strongemotions.
One common challenge is loneliness or feelingdifferent social events can highlight the
(14:57):
stigmatization of those with disabilities ormental health struggles, accessibility
barriers or highlight those differences whichcan really lead to isolation or withdrawal.
There's also grief and nostalgia.
Holidays tend to bring back memories of thepast,
(15:18):
traditions or loved ones who are no longerwith us.
And that can feel really heavy.
Another big one is anxiety and feelingoverwhelmed.
The holidays often mean that changes inroutine and sensory overload at different
events and there's a lot of socialexpectations and all of this can be really
(15:41):
stressful.
And then on top of that there's also thepressure to appear happy.
So people feel like they have to put on ahappy face even when they're struggling, which
can make it harder to express their genuinefeelings and reinforce the feelings that they
are being unheard and they're being uncaredfor.
(16:01):
And for families and caregivers, stress andburnout really spike during this time.
They're Juggling care needs with the extraadded holiday activities and that can be
exhausting.
And finally,
people feel misunderstood or judged.
Others might not fully understand thechallenges that they're facing and that can
(16:24):
lead to feelings of being dismissed orcriticized.
And acknowledging all these different emotionsis so important.
The holidays don't have to be perfect,
they just need to be authentic.
Creating inclusive spaces and offeringemotional support can make a huge difference.
(16:44):
So Heather, what can people do to supporttheir loved ones emotional well being during
the holidays Then when it comes.
To supporting your own emotional well being orthat of a loved one during the holidays, the
first thing I'd say is to give yourself thatpermission to do things your way.
Traditions don't have to look perfect orfollow what everybody else is doing.
(17:08):
It's okay to change plans so that theyactually feel more manageable and meaningful
for you.
Another helpful strategy is to practice simplerelaxation and grinding techniques.
This could be as easy as taking a few deepbreaths,
stepping outside for some fresh air,
or using mindfulness exercises to stay presentwhen things feel overwhelming.
(17:33):
It's also really important to keep some formof support contact,
whether that's a friend, a family member or aprofessional.
Having someone there that you can just reachout to, even just for a quick check in, it can
make a huge difference.
And not forgetting to schedule downtime andself care.
The holidays can be busy and demanding,
(17:55):
so intentionally planning time to rest,
to recharge and do something that reallybrings you comfort, it's just so important.
The holidays can be demanding for caregivers.
What would you say to a parent or carer who's
also feeling overwhelmed trying to makeeverything work well, the festive.
(18:16):
Season often brings extra pressure forcaregivers and it makes it really hard to keep
everything balanced.
And it's easy to feel really overwhelmed
trying to make everything work.
The first thing I'd say is to prioritize selfcare without guilt.
Looking after yourself isn't selfish, it'sessential.
When you're rested and supported, you'rebetter able to care for others.
(18:40):
You can't fill someone else's cup if yours isempty and share the load where possible.
That might mean asking family members to helpwith tasks,
delegating holiday preparations,
or even just simplifying those plans so you'renot carrying everything on your shoulders.
And again, connecting with others.
(19:02):
Whether it's friends, support groups, other
parents who might understand what you're goingthrough.
Having someone that you can talk to makes thatthat big difference.
And again, being kind to yourself.
Things don't have to Be perfect.
Give yourself permission to let go of those
unrealistic expectations and instead focus onwhat really, really matters, that connection
(19:27):
and that care.
And finally, what can families do to maketheir celebrations feel emotionally safe and
welcoming for everyone involved?
To make holiday celebrations feel emotionallysafe and welcoming for everyone,
the first thing I'd suggest is validate allfeelings.
(19:47):
It's okay for someone to feel sad or anxiousor even just want a little bit of time to
themselves for a quiet moment during what'ssupposed to be a joyful season.
Let them know that they their emotions arenormal and they're respected.
Give them choices, flexibility.
(20:07):
So for example, flag activities or biggatherings are going to feel overwhelming.
Give them that option to skip them or create aquieter space for them.
Flexibility just helps everybody include feelincluded without that additional pressure.
And finally, focus on connection,
(20:30):
not perfection.
The holidays don't have to look like a perfectpicture perfect movie.
Small meaningful moments like sharing a meal,
a conversation, a laugh.
That's what really matters.
And when families approach the season withunderstanding and adaptability, it really does
(20:51):
create that sense of safety and belonging foreverybody.
Thank you so much, Rachel and Heather forjoining us.
I hope this conversation has given you allhelpful information and ideas to carry you
through the holiday season and that small actsof care can make a really big difference.
(21:12):
If you'd like to connect with us and learnmore about LiveBig, visit livebig.com au and
don't forget to subscribe for moreconversations like this from all of us at Live
Big.
We wish you a joyful and inclusive festiveseason.
Take care of yourselves,
take care of each other.
Thanks for listening and we'll catch you nexttime.
(21:34):
We acknowledge the traditional owners of thisnation whose country we work and live in.
We recognise Aboriginal and Torres StraitIslanders as traditional custodians and their
ongoing connections to land and sea.
We pay our respects to elders and past,present and emerging as law keepers of the
world's oldest living culture.
(21:55):
We celebrate the stories,
culture and traditions of Aboriginal andTorres Strait Islanders so we can, in the true
spirit of reconciliation,
continue the journey together.
Welcome to Link up and Learn with LiveBig.
I'm Sarah and today we're wrapping up theseason in kindness, care and connection.
The holiday season is a time of joy andtogetherness, but it can also be overwhelming,
especially for people with disability andfamilies who support them.
Routines shift so services pause and festivegatherings can bring sensory overload,
(00:29):
communication challenges and emotional ups anddowns.
In this episode, I'm joined by two Live Bigclinicians, Rachel, who is an occupational
therapist, and Heather, who is a.
Psychologist, to help us explore how we.
Can make the festive season more inclusive andmore joyful for everyone.
Welcome, everyone.
(00:51):
Let's start with you, Rachel.
The festive season is a break from normalschedules.
No school clinics closed, caregivers on leave.
For someone who relies on routine, that could
be really stressful, right?
Why are disrupted routines so challengingduring the holidays?
Yeah, that's a really great question.
So routines for us provide structure andsecurity in the week.
(01:15):
They guide what our schedules are and can actas a way to help us remember things that we do
in the day.
So when our routines get disrupted, it can puta lot more mental load on us because we're
struggling to remember those day to day thingsthat would come naturally in the routine
context.
(01:36):
So during the festive season,
there's a lot of different change, and changecan provide uncertainty and can increase our
anxiety and that causes a lot of additionalstress, particularly in situations where,
for children, they're not seeing regularschoolmates or teachers or people that add
(01:56):
significant value to their lives,
or for adults, if they're not seeing supportworkers or other services that provide.
I guess consistency with changes in routinecan also mean that some things that we do drop
off or become harder to do because of thatmental load.
(02:18):
So we might be in a habit of getting up in themorning, brushing our teeth,
having breakfast, taking our medication beforegoing to work.
But if we're not working because our office isclosed, then we might sleep late.
And by sleeping late, we're already breakingthat routine.
And so that makes it really difficult as anindividual to be able to remember what we need
(02:44):
to do next.
And sometimes for some people, particularlychildren, it can be really difficult to adjust
from a full year of focused learning tosuddenly not having to use our brain in that
way and recognising that the school holidaysare only temporary, that you're going to go
(03:04):
back to school.
And for those who do recognise that they'regoing to go back to school, there might be
some anxiety around what the new school yearis going to look like.
And so this all kind of compounds aroundChristmas,
which can create,
yeah,
a little bit of a disruption and can increaseour stress.
What can families and carers do ahead of timeto make these routine changes like service
(03:28):
breaks easier on everyone?
Yeah. So I guess for parents providing thatsupport and providing social stories or
communicating what that change is going tolook like up in the lead up to the school
breaking for the year.
So in the start of December is a really goodtime to start raising those conversations
(03:50):
about, yeah, school's about to finish and thisis what the school holidays are going to look
like.
I always recommend providing communication ina multimodal form.
So not only just communicating verbally aboutthe change, but also using written
communication visuals to support that personto be able to process that information and
(04:12):
come back to it at a later time.
In addition to that,
for children,
having some structured activities and tryingto keep some things consistent, which is
really difficult because a lot of after schoolcurriculum activities break for the school
holidays as well, which makes it really hardfor parents to keep that consistency.
(04:35):
So things that you might consider or do is seeif that there's similar activity that's
offered on a school holiday program that youcan enrol your child into or see if a small
group of parents can get together and do theactivity themselves and have some structure
(04:55):
through that means for adults,
I guess because we don't have the school term,but we might have office closures or we might
have a lot of upcoming family commitments orthings that potentially will make us feel
uncomfortable or stressed or feel like we needto work harder or put more energy into getting
(05:18):
our house ready.
It might also be using some pacing and energyconservation strategies.
So this is recognising ahead of time what youmight need to do or what's coming up and
trying to pace your week out so that you'renot struggling,
not putting too many activities in the weekthat you would consider harder activities.
(05:43):
So what a hard activity is differs for everyperson.
It might be because it's physically difficult,
it might be because it has a lot of steps,
or it might be because it feels reallyoverwhelming.
And so if we know which activities come easierto us and which activities we struggle more
with, we can space them out in the lead up tothe festive season to sort of reduce that load
(06:12):
in terms of trying to build routine on a dayto day basis.
There are reminder apps for adults and childfriendly version mobile applications that we
can use to reduce the mental load of having toremember what our standard routine is by
putting it in there.
And the notifications from these apps will actas that reminder support.
(06:34):
So that might mean if you know,
if you sleep in and you miss that first pointof brushing your teeth, taking your
medication, and you've high risk of forgettingto take your medication,
put in those apps, those activities, brushteeth, medication,
eat breakfast, walk, jog, whatever it mightbe,
(06:56):
so that you know that you're going to havethat prompt.
Other support that might help in situations,particularly for individuals who struggle with
transitions,
is really communicating particular round, Iguess, holiday family gatherings,
expectations around start time and finish timeso that it's easier for the individual to know
(07:22):
what the endpoint looks like and to be able toprepare themselves.
So that might include using countdownschedules, it might be a visual,
it might be even just a really brief agendaof, okay, so Christmas Eve is going to look
like this.
This is Christmas Day and this is what we'redoing, Boxing Day.
(07:44):
And here's the rough times so that they'reable to kind of prepare themselves and make
sure that they have all of the tools andresources they need to move through those
activities.
Yeah.
And lastly,
I'd also suggest in this area,
making sure that any medical appointments, anymedications,
(08:09):
any scripts that you need to renew, thatyou're booking ahead of time appointments, so
that when office closures happen that you'realready for that.
Holiday festivities can also be a sensoryrollercoaster.
Bright lights everywhere, music, relativeshugging hello.
For someone who gets sensory overload, thistime can be really intense.
(08:31):
How can families make holiday events morecomfortable for them?
Yeah, I think that's a really goodconsideration for all of the people out there
with sensory sensitivities.
I think it starts back with what we werealready talking about, about creating
certainty through structure and expectations.
So starting with an agenda or visual support
(08:52):
so that the person knows what the activitiesare is really important so that they can bring
the right tools for the activity.
So in the case for parents supporting theirchildren,
this might mean telling them whose housethey're going to, if it's a new house, showing
them some pictures of where they can go in thehouse so that they can get some quiet time or
(09:15):
downtime, or if it's a familiar house, justencouraging them and reminding them where
they've gone in the past to get that space inthe quiet time.
In terms of bringing resources, it's reallyimportant if you've got an understanding of
your child's sensory needs or if you have anunderstanding of your own sensory needs,
(09:35):
to make sure that you are prepared in advance.
And this might even look Preparing two orthree days before the activity that you're
going to.
So might be a Christmas dinner or breakfast or
a family event on Christmas Eve.
Getting resources together that can help youto get through that.
(09:56):
So that might mean making sure you've got yournoise reducing earbuds like your loops.
It might mean bringing multiple levels ofnoise reducing things, so bringing your loops,
but also bringing over ear headphones orearmuffs.
So you've got some options to grade based onhow sensitive you're feeling.
(10:19):
Making sure that you have your favouritefidgets or items that you find can kind of
help you stay focused.
So you can engage in conversations,
but also having items that you find calming sothat when you need to retreat to that quiet
space, you've got things that can help youreregulate if you know that you're going to
(10:40):
event that's focused around food.
It's important for parents and family membersto recognise that neurodiverse individuals may
have difficulties eating in front of othersand to support them, to feel safe in this
environment where there's a lot of food and tokind of have those discussions beforehand
(11:04):
around how that person would like to managethat situation.
If you're an adult who's coming and you knowthat there's potentially a lot of food that
might not meet your needs,
it's okay to have a chat with the host and saythat you'll be bringing some of your own food
and making sure that as a family that there'ssome different options available depending on
(11:30):
texture,
tastes,
different sensory preferences in that area.
In terms of lighting for those who arecreating a safe space.
If you're hosting Christmas a safe space inyour home for someone to retreat to,
consider lighting.
(11:50):
Overhead lighting bright lights can be very
overwhelming for some individuals, so opt forputting on lamps, reducing, lowering blinds,
pulling curtains to make a bit more of adarker cosier nook.
Because the less stimulation that we have inthis way, the more that the person can
(12:10):
regulate themselves and it will help them getback into being in a place to socialise and
engage with others faster.
For multiple family gatherings or multipleevents across Christmas, it's important to
allow built in transition time and built inrecovery time because it can be a lot
(12:35):
socializing and managing your sensorypreferences and navigating all of those social
rules and expectations.
So if you know that you'll be going tomultiple places on one day,
give yourself or your child some time in asafe space, it might be going back to your
home or might be having a slightly longer carride to get to the next venue or it might be
(12:59):
playing some car, karaoke, whatever it mightbe, build in some extra time for them to re
regulate and be ready for the next event.
And as with everything during this period, ifwe look after our self care,
it can also help with managing those sensorydemands that come so making sure that you're
(13:28):
eating, that you're taking your medications,that you're drinking water, that you're
getting that sleep.
Because the more that we look after ourselves,the more that we'll be able to tolerate
changes.
One last thing is when preparing for the leadup to Christmas, there's a lot of gift giving,
a lot of food shopping, the likes wherepossible.
(13:49):
If you know that you're a type of person thatreally struggles in crowded environments, loud
music,
bright lights, consider click and collectoptions or online delivery options to reduce
the amount of times that you need to go to theshopping centre.
Or if you find that your child is really nottolerating those environments, it also means
(14:09):
that you can allow your child to stay in theclub while you do click and collect without
having to go into those crowded places.
Thank you Rachel, that was really helpful.
Welcome Heather, thanks for joining us as
well.
Thank you for having me.
So the holidays are supposed to be joyful,
but they can bring up a lot of feelings.
What emotional challenges might people withdisability and their families experience
(14:34):
during this season?
So holidays are often portrayed as fun,exciting and there's an expectation that we
have to be happy.
But for many people, and especially with adisability and their families,
this season can bring up a mix of strongemotions.
One common challenge is loneliness or feelingdifferent social events can highlight the
(14:57):
stigmatization of those with disabilities ormental health struggles, accessibility
barriers or highlight those differences whichcan really lead to isolation or withdrawal.
There's also grief and nostalgia.
Holidays tend to bring back memories of thepast,
(15:18):
traditions or loved ones who are no longerwith us.
And that can feel really heavy.
Another big one is anxiety and feelingoverwhelmed.
The holidays often mean that changes inroutine and sensory overload at different
events and there's a lot of socialexpectations and all of this can be really
(15:41):
stressful.
And then on top of that there's also thepressure to appear happy.
So people feel like they have to put on ahappy face even when they're struggling, which
can make it harder to express their genuinefeelings and reinforce the feelings that they
are being unheard and they're being uncaredfor.
(16:01):
And for families and caregivers, stress andburnout really spike during this time.
They're Juggling care needs with the extraadded holiday activities and that can be
exhausting.
And finally,
people feel misunderstood or judged.
Others might not fully understand thechallenges that they're facing and that can
(16:24):
lead to feelings of being dismissed orcriticized.
And acknowledging all these different emotionsis so important.
The holidays don't have to be perfect,
they just need to be authentic.
Creating inclusive spaces and offeringemotional support can make a huge difference.
(16:44):
So Heather, what can people do to supporttheir loved ones emotional well being during
the holidays Then when it comes.
To supporting your own emotional well being orthat of a loved one during the holidays, the
first thing I'd say is to give yourself thatpermission to do things your way.
Traditions don't have to look perfect orfollow what everybody else is doing.
(17:08):
It's okay to change plans so that theyactually feel more manageable and meaningful
for you.
Another helpful strategy is to practice simplerelaxation and grinding techniques.
This could be as easy as taking a few deepbreaths,
stepping outside for some fresh air,
or using mindfulness exercises to stay presentwhen things feel overwhelming.
(17:33):
It's also really important to keep some formof support contact,
whether that's a friend, a family member or aprofessional.
Having someone there that you can just reachout to, even just for a quick check in, it can
make a huge difference.
And not forgetting to schedule downtime andself care.
The holidays can be busy and demanding,
(17:55):
so intentionally planning time to rest,
to recharge and do something that reallybrings you comfort, it's just so important.
The holidays can be demanding for caregivers.
What would you say to a parent or carer who's
also feeling overwhelmed trying to makeeverything work well, the festive.
(18:16):
Season often brings extra pressure forcaregivers and it makes it really hard to keep
everything balanced.
And it's easy to feel really overwhelmed
trying to make everything work.
The first thing I'd say is to prioritize selfcare without guilt.
Looking after yourself isn't selfish, it'sessential.
When you're rested and supported, you'rebetter able to care for others.
(18:40):
You can't fill someone else's cup if yours isempty and share the load where possible.
That might mean asking family members to helpwith tasks,
delegating holiday preparations,
or even just simplifying those plans so you'renot carrying everything on your shoulders.
And again, connecting with others.
(19:02):
Whether it's friends, support groups, other
parents who might understand what you're goingthrough.
Having someone that you can talk to makes thatthat big difference.
And again, being kind to yourself.
Things don't have to Be perfect.
Give yourself permission to let go of those
unrealistic expectations and instead focus onwhat really, really matters, that connection
(19:27):
and that care.
And finally, what can families do to maketheir celebrations feel emotionally safe and
welcoming for everyone involved?
To make holiday celebrations feel emotionallysafe and welcoming for everyone,
the first thing I'd suggest is validate allfeelings.
(19:47):
It's okay for someone to feel sad or anxiousor even just want a little bit of time to
themselves for a quiet moment during what'ssupposed to be a joyful season.
Let them know that they their emotions arenormal and they're respected.
Give them choices, flexibility.
(20:07):
So for example, flag activities or biggatherings are going to feel overwhelming.
Give them that option to skip them or create aquieter space for them.
Flexibility just helps everybody include feelincluded without that additional pressure.
And finally, focus on connection,
(20:30):
not perfection.
The holidays don't have to look like a perfectpicture perfect movie.
Small meaningful moments like sharing a meal,
a conversation, a laugh.
That's what really matters.
And when families approach the season withunderstanding and adaptability, it really does
(20:51):
create that sense of safety and belonging foreverybody.
Thank you so much, Rachel and Heather forjoining us.
I hope this conversation has given you allhelpful information and ideas to carry you
through the holiday season and that small actsof care can make a really big difference.
(21:12):
If you'd like to connect with us and learnmore about LiveBig, visit livebig.com au and
don't forget to subscribe for moreconversations like this from all of us at Live
Big.
We wish you a joyful and inclusive festiveseason.
Take care of yourselves,
take care of each other.
Thanks for listening and we'll catch you nexttime.
(21:34):
We acknowledge the traditional owners of thisnation whose country we work and live in.
We recognise Aboriginal and Torres StraitIslanders as traditional custodians and their
ongoing connections to land and sea.
We pay our respects to elders and past,present and emerging as law keepers of the
world's oldest living culture.
(21:55):
We celebrate the stories,
culture and traditions of Aboriginal andTorres Strait Islanders so we can, in the true
spirit of reconciliation,
continue the journey together.
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