Silent Night, Anxious Head: ADHD and the Holidays

Christmas time is supposed to be a joyous time full of family and friends all gathering together to celebrate Christ’s birth. But along with all of the celebrating comes unique triggers for those who have ADHD (Attention Deficit Hyperactivity Disorder).

Twinkly lights, a barrel of sugar, and an unpredictable schedule are enough to derail those with ADHD. The holidays also require a higher level of organization, emotional and impulse control, and time management than everyday life. These skills don’t tend to come naturally to those with ADHD.

Why the Holidays Can Be Difficult if You Have ADHD

If you have ADHD, you probably thrive on routine and predictability. You see, predictability reduces the anxiety that often comes with ADHD. Knowing what to expect and being able to prepare for what will come can bring comfort and peace. The holidays, in most cases, are the very opposite of predictable.

A once peaceful and minimalistic world is suddenly covered with flashing lights, and the constant sound of “All I want for Christmas” fills the air. Family gatherings mean the mingling of many different personalities and dynamics.

While some families can keep the peace during their get-togethers, more families than not experience at least some type of conflict. Add to the mix varying schedules, challenging weather, the stress of the financial burden that Christmas often brings, and decadent foods, and you are creating the perfect holiday recipe for stress, especially for those with ADHD.

How to Bring the Peace Back to the Holidays

Do you dread the holidays? Don’t wipe your calendar free of all your holiday commitments just yet. Here are a few tricks to help you better navigate this festive but stressful time of the year.

Control your own space Just because everyone else in the world is putting tinsel on everything, including their dog, doesn’t mean that you have to. Don’t clutter your own personal space out of tradition or societal obligation. Keep your space minimalistic and tranquil to give yourself a retreat from the rest of the chaotic world.

Bring fidgets If you are going to a family gathering and you’re feeling stressed, put a small fidget toy into your pocket. There are a variety of pocket-sized fidgets available, including keychains that have various toys attached. When you’re feeling stressed, grab your fidget to help keep your hands busy so your mind can better focus.

Choose your events wisely If you have ADHD, a long ballet performance might cause you stress, but that doesn’t mean you have to skip every holiday event. Go to events that allow for free movement, such as a parade or craft show.

Eat ahead of time An unhealthy diet can derail someone with ADHD. Bring your own healthy snacks or eat before attending events to have more control over what you consume. Avoid stimulants such as caffeine, alcohol, and sugar, and fill up on proteins like beans, eggs, and meats.

Shop online Don’t want to fight the crowds at the stores? Do your shopping early and online to avoid the stress of holiday shopping. If you need groceries, use an online grocery delivery service to avoid crowded grocery stores.

Minimize your commitments Holiday commitments go beyond just attending events and buying gifts. There are Christmas cards to write, and of course, thank you notes. There are charitable events and traditions to maintain. All of these commitments can be overwhelming to anyone, but even more so for those with ADHD.

Eliminate unnecessary commitments from your calendar to allow for more downtime and find ways to simplify those commitments you have to keep. For instance, send a digital Christmas greeting instead of the traditional physical card, and send heartfelt emails or texts instead of thank you notes to simplify the process.

See a therapist Even if you don’t see a therapist regularly, it can be helpful to have this extra support during the holidays. Your therapist can be that quiet retreat that your overstimulated mind needs to get back on track. Plus, they can give you helpful tips specific to your unique situation that can help you breeze through the holidays.

Stay active If you have ADHD, you know the importance of physical activity. Even if the weather is “frightful,” it’s important to maintain your normal level of physical activity. Hit the gym or walk a few laps around your local shopping mall. Whatever you choose to do, just be sure to do it because exercise helps to calm your hyperactivity and impulsiveness.

Plan to have a great holiday

Even though planning may be difficult if you have ADHD, it is imperative to your mental health. Unstructured time, running late, and unpredictability can all add to the stress of the holiday season. Find the peace and joy of Christ this holiday and manage your ADHD without stress.

If this article has helped you see the benefit of wise counsel to help you get through the holiday season, give our office a call. The Christian counselors at Longview Christian Counseling in Washington are ready to help.