Christmas is often portrayed as joyful and effortless, yet many families experience something far more complex. Sensory overload, disrupted routines and shifting expectations can build pressure quickly, and for neurodivergent families these challenges can be especially pronounced. Old roles and stories can also resurface, adding emotional weight to a time that comes with more noise, movement and change than usual.

In this episode, Dr Lee David speaks with Dr Lucy Rigley – clinical psychologist and specialist in neurodivergence and family wellbeing – about why Christmas can feel demanding and the small, workable choices that can make it easier.

They explore sensory differences, routine changes, how family dynamics can intensify at this time of year and why preparation and acceptance can ease overwhelm. Lucy offers practical ways to balance different needs within a household, communicate with wider family members and create traditions that support wellbeing rather than trying to match external expectations.

This is a conversation about understanding real needs within a family – and letting go of pressure so there is more room for calm, connection and authenticity in a season that can feel busy for everyone.

Highlights & key moments

00:00 Introduction – why Christmas brings hidden pressures
00:36 The sensory load of the festive season
07:15 Balancing varied needs within a neurodivergent household
10:38 Co-regulation and why adults’ wellbeing shapes the day
14:25 Future-you planning and small choices that ease pressure
17:02 Involving children in problem-solving and creative ideas
18:27 Social media, comparison and finding people who get your life
23:21 Authenticity over perfection – celebrating real family moments
28:36 Communicating with wider family without escalating conflict
34:43 Naming disappointment and making space for mixed feelings
36:18 Routines, safe spaces and reducing festive demands
39:14 Choice Space Takeaway – acceptance and preparation for calmer days

About the guest

Dr Lucy Rigley is a clinical psychologist, therapist, trainer and lecturer with over a decade of experience supporting people and organisations around mental health and neurodivergence. After working in the NHS since 2013, Lucy now runs an independent practice offering therapy, assessment and consultation for children, families and neurodivergent people. Her work focuses on autism, ADHD, trauma and parenting – helping individuals, families and systems such as schools to understand needs with compassion. Alongside clinical work, Lucy lectures and trains practitioners, and is committed to making psychology accessible through workshops and community projects, including parent wellbeing sessions in play cafés.

You can contact Lucy via her website, Instagram (@drlucy.co.uk) or

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david