How to Enjoy Summer with a Highly Sensitive Child (Complete Guide)

Do you have a highly sensitive child and already think of the summer break?

Summer breaks mean no morning rush, overstimulating classroom environment, and no after-school meltdowns.

It sounds great, right?

Well, summer breaks are not that great, actually.

Having kids at home all summer can be challenging for all families, but this is especially true if you have an emotional and sensory-sensitive child. Summer can be challenging for a highly sensitive child: loss of daily routine, many exciting (or maybe overwhelming) activities, hot weather, visiting new places, and meeting new people or people they haven’t seen in a long time.

That means plenty of transitions and surprise changes in plans which are stressful for more sensitive children.

In this guide, you’ll find:

Key Tips to Help A Highly Sensitive Child During the Holidays

Give your child time to warm up. Highly sensitive children are slow to warm up. So it helps to talk to them about upcoming trips, road trips, summer camps, and other changes to your daily schedule.

Moreover, meeting the teacher or trainer at their upcoming camp can help them get used to the environment.

Related: How to Encourage an Overly Cautious Child

Avoid having too many activities in one day. Sensitive kids need their downtime, and having too much to do can make them refuse to participate, hate the trip, become grumpy, and ruin everyone’s mood.

Know your child’s triggers. Before we go on, it’s important to note that Sensory Processing Disorder (SPD) and sensitivity (being an HSP) are different. But regardless of how SPD and HSP kids process stimuli, both can have difficult behaviors because of sensory triggers and benefit from healthy coping skills. That’s why we are going to talk here about sensory triggers.

Some kids can be sensory avoidant, and others can be sensory seekers. Additionally, the same kid can dislike touch (avoidant) but crave vestibular input (seeker). Others HSP kids are less sensitive to sensory stimuli but are intense emotionally. Knowing these details is essential in deciding what coping tools to choose.

Sensory-avoidant kids get overwhelmed easily and need frequent quiet breaks. Sensory-avoidant children also struggle with changes in their routines. Constant sensory overstimulation and lack of schedule (which often happens on summer vacation) can make them go into fight or flight mode. Unpredictability can also make them more inflexible, withdrawn, intolerant to frustration, defiant and increase the need for control.

Sensory-seeking children crave sensory input. For instance, they need fidget toys to calm down. They can even become hyper without enough breaks. Constant overstimulation, like on long summer trips or camps, can lead to challenging behaviors and outbursts.

Related: How To Calm an Overstimulated HSC Who Has Trouble Sitting Still

How to Spot Subtle Signs of Overstimulation

Sometimes it’s not easy to see that a highly sensitive child is overstimulated. For example, they can appear calm when actually, they’ve withdrawn like a turtle in their shell. Or, they seem cheerful when in fact, they are hyper.

Here are some subtle signs of overstimulation:

Acting silly around unfamiliar people or situations

Acting silly can be a sign of big feelings. Using potty words in public can also be a sign of anxiety that your child can’t hide.

That can happen when you meet people the child hasn’t seen in a long time, you visit new places, or when anticipating a big event (like a Disneyland trip or a visit to relatives the child hasn’t met).

Asking repeatedly for impossible things

Imagine you are on holiday and have walked a lot on foot all day. Everybody’s tired. Your highly sensitive child, who is on the verge of overstimulation, might ask the same question on and on, like, “Will you buy me that toy that we’ve talked about?” Of course, they know the answer is no, but they are probably looking for an excuse to let their big feelings out. It’s as if they want the meltdown to happen because they’ll feel better afterward.

Becoming either fidgety or withdrawn

Sensory seekers who start feeling dysregulated might suck their collars or various toys, put fingers in their mouths, or fidget around. That’s because sensory input helps their nervous system calm down. That is a sign that you must remove them from the situation and help them rebalance. According to experts, highly sensitive individuals calm down and are able to concentrate once the source of overstimulation is gone (that’s a key difference between sensitivity and ADHD).

Sensory avoiders can become withdrawn when they don’t feel comfortable anymore. Imagine you’ve signed up your child for summer art classes, and it’s your child’s first day. Your child may be a little emotional and start acting silly. The art teacher politely draws their attention to be quiet. But that’s enough for your child to go into freeze mode and become withdrawn.

When you see these signs of overstimulation, it helps to implement coping strategies:

• have a chat with your child in a quiet space, away from the stimuli
• carry small fidget toys in your purse
• offer a healthy snack (something crunchy if your child is a sensory seeker)
• use humor
• breathing exercises
• give your child their noise-canceling headphones
• remind your child of a happy memory, or plan something fun after the stressful event.

Read along to find more coping strategies and ideas.

How to Prepare for Summer Breaks with A Highly Sensitive Child

1. Adjust your expectations

You will probably be unable to do what most families do, which is okay. Everybody’s different; we must do what’s best for our families and us.

The faster you accept your child for who they are, focus on their strengths, and adjust to their challenges, the easier it will be to enjoy your time together during the holidays.

2. Create a routine

It helps to create a weekly and daily routine for the summer, considering your child’s strengths and challenges. Highly sensitive children thrive on routine, so creating a summer schedule can help them feel more secure and in control. Plan daily activities, such as meal times, playtime, and outdoor time, and follow a consistent schedule.

It helps to discuss the weekly schedule in advance and then give reminders each morning about what you have planned for the day. You can even put a weekly routine on the refrigerator so everyone can see it and discuss it at mealtime.

If you don’t have a predictable routine, your child will likely fight you over trivial things, like getting dressed and leaving the house (or the hotel if you are on vacation).

Related: Why Transitions Are Tough for Your Deeply Feeling Child

3. Plan low-key activities

Highly sensitive children may become overwhelmed by too much stimulation, so it’s essential to plan daily activities that are calming and soothing. That may include reading, drawing, building with legos, doing puzzles, baking, or listening to music.

You can plan daily outdoor activities in the morning and quiet time at home in the afternoon.

4. Explore sensory-friendly activities

Look for outdoor activities that are relaxing and sensory-friendly, like:

• feeding the birds
• taking a picnic
• grow a small garden
• playing at the beach
• hiking the local trails
• bike rides
• playing tourist in your own town.

Here are also some indoor ideas for the summer break:

• finger painting
• making slime
• lavender-scented home-made play dough
• creating a sensory bin
• dancing
• stage a play.

Avoid activities that may be overwhelming or triggering for your highly sensitive child, such as crowded events or noisy environments. When you can’t avoid it, make sure you have noise canceling-headphones and that you find a quiet space where you can take short breaks for your child to recharge.

5. Create a quiet corner (or sensory toolbox for summer trips)

Having a quiet corner or tent to which your sensitive child has exclusive access (no siblings allowed) can help them feel more in control when things get chaotic around the house. Talk to your child about what to have in their quiet space:

• calming lights
• a quiet area for drawing and painting
• weighted blankets
• sensory toys, like fidget spinners, sensory jars, lavender-scented playdough
• legos
• audiobooks
• picture books
• posters with words of affirmation
• bean bag
• stuffed toys.

A sensory toolbox (you can use a backpack instead) can also help your child better regulate on your road trips.

6. Set consistent boundaries

Highly sensitive children may worry if they feel they have no control over their environment. Setting clear boundaries can help them with emotional regulation and prevent outbursts. That may include setting limits on screen time or enforcing quiet time in the afternoon.

• “I understand that you want to watch more TV, but we need to limit our screen time to have time for other activities. So let’s choose another activity to do together.”
• “I know you want to keep playing with your friends, but it’s time to come inside now. We can plan another playdate soon.”

Also, boundaries around nighttime routine are essential for sensitive children because they need a lot of rest, especially when the next day will be packed full of activities (“I understand you want to stay up late, but getting enough rest is important to feel your best tomorrow. So let’s agree on a bedtime that works for both of us.”)

7. Explore new things together

While highly sensitive children may be hesitant to try new things, introducing them to new activities can help expand their interests and develop new skills. Try to choose low-key activities, such as nature walks or art classes.

Here’s how you can encourage them to try something new:

• “I know trying new things can be scary, but it can also be exciting! So let’s take it one step at a time and see how it goes. I’ll be here if you need my help.”
• “It’s okay to feel nervous about meeting new kids. So let’s brainstorm some things you can talk about.”
• “It’s okay to feel worried about this. It’s something that you haven’t tried before. But it’s also an opportunity to learn something new, and you can talk about it with your friends back home. So if you feel overwhelmed, let me know, and we can take a break together.”
• “Let’s set a goal together: that you’ll try one new activity when we go to the water park. Let me show you the water park website and what activities you can choose.”

8. Practice self-care

Raising a sensitive child can be emotionally draining, so prioritizing self-care is crucial. Make time for activities that help you recharge, such as spending time with friends, exercise, mindfulness, yoga and meditation.

Related: HSP Parents, Let Go of Toxic Guilt Now

7 Summer Must-Haves for A Highly Sensitive Child

The hot summer months can be stressful for a highly sensitive child because of the heat. Here are some must-have items that can help your child feel more comfortable during the summer months:

• Sun hats with wide brims: Many sensory-sensitive children are sensitive to bright light, and a wide-brimmed hat can relieve the sun’s glare.
• Lightweight, breathable clothing: Children sensitive to the touch may find heavy or scratchy fabrics uncomfortable. Opting for light, breathable clothing made from natural fibers can help keep them cool and comfortable.
• Cooling vests: For children who struggle with regulating their body temperature, a cooling vest can be a lifesaver during hot summer days. These vests help keep the body cool and prevent overheating.
• Sensory-friendly swimwear: Swimwear can be challenging for children with sensory issues. Look for suits that are made from soft, stretchy fabric and don’t have any scratchy tags or seams.
• Sunglasses: Like a wide-brimmed hat, sunglasses can help protect sensitive eyes from bright sunlight. Look for sunglasses that provide 100% UV protection and have a comfortable fit.
• Water play toys: Many sensory-sensitive children find water play calming. Consider investing in toys like water tables, sprinklers, and water balloons to help your child stay calm and entertained during summer.
• Noise-canceling headphones: Loud noises like fireworks, lawnmowers, and other summer sounds can overwhelm some children with sensory issues. Noise-canceling headphones can help reduce sensory overload and provide a sense of calm.

Summer Camp Ideas for A Highly Sensitive Child

Summer camps are an excellent way for your child to learn to adapt to new environments and meet new people. And they are also a perfect way for parents to take a break and do much-needed self-care.

As new experiences can be scary for a highly sensitive child, you’ll need to carefully choose the type of summer camp that best suits your child and prepare them for what it will be like there.

First, start by thinking about your child’s interests:

• Are they artistic?
• Are they ready to play team sports? Are they very competitive and get upset when they don’t win?
• Do they like animals or are afraid of them?
• What summer camps have their friends chosen? Does your child want to go with their friends to summer camp?
• Does your child’s school organize a summer camp? If your child likes school, they may enjoy going on summer camp with the school staff.

Afterward, consider whether your child can handle a sleep-away camp. If they haven’t been on summer camp before, it helps to start slow. So, a half-day camp might be a safer option.

Here are a few types of camps that are suitable for a highly sensitive child:

• Nature camps: Sensitive children often feel overwhelmed by too much stimulation. That’s why a nature camp can be a great option. Look for centers that offer activities like hiking, fishing, or camping and that take place in a calm, quiet setting.
• Art camps: Many sensitive children are creative so an art camp can be a good fit. Look for centers that offer a variety of art activities, such as drawing, painting, and sculpting, and that have a calm, relaxed atmosphere.
• Music camps: Sensitive children often like music so a music camp can be a good fit. Look for centers that offer individual or small-group lessons and opportunities to play with other musicians.
• Animal lover camps: Many sensitive children have a deep connection to animals. In addition, animals can help kids increase confidence and social skills, so a summer camp for animal-loving kids can be a good fit. Look for centers that offer opportunities to interact with animals, such as horseback riding, petting zoos, or wildlife camps.
• Mindfulness training and yoga camps: Mindfulness is an essential coping mechanism for sensitive children in an increasingly stressful world. These camps are usually for older kids (+9 years). However, nature camps, which are also for younger kids, can also incorporate mindfulness and yoga activities into their programs.

How to Enjoy Long Road Trips with A Highly Sensitive Child

1. Plan frequent breaks

Long car rides can be challenging for sensory children, so it’s essential to plan frequent breaks to stretch, move around, and take a break from the car. For instance, you can stop at parks along the way.

2. Pack sensory-friendly items

Bring items that can help your sensory child feel more comfortable during the car ride. Here are some ideas:

• headphones or earplugs to block out noise
• popper toys
• crayons
• coloring books
• notebooks
• an LCD drawing tablet
• water painting books
• toy tubes
• a weighted blanket
• a compression vest
• chewing gum
• sensory jars or sensory trays.

You might also prepare a surprise box with sweet treats, trinkets, and a cheap camera you can purchase from garage sales. Kids love taking photos!

3. Provide visual aids

Give your child visual aids to help them understand the journey and what to expect. That may include a map of the route or a visual schedule of the trip. You could even give your child an actual paper map and let them follow along the route with their toy car. Then, highlight the route on their map with a marker and mark the stops so your child knows how far there is to go.

4. Create a calm environment

Try to play calming music and audio stories, or bring a favorite stuffed animal or blanket.

5. Play games

Make the car ride fun by playing games. Try to include:

• verbal games (“I spy,” “Two Truths and a Lie,” “Five Senses,” “the “Alphabet Game)
• sing-along challenges,
• a sensory scavenger hunt (fill a Ziploc bag with rice and tiny treasures and have the kids find the prizes).

Related: How to Have a Fun Road Trip with Your HSC

Despite the difficulties of organizing a summer schedule that everyone in the family can enjoy, you should still take the time to discuss with your family and come up with a plan.

Creating a daily routine and planning your summer trips could make a big difference in your highly sensitive child’s behavior.

I’d love to hear your thoughts on preparing for the kids’ summer break.