The holidays can be a tough time for anyone, but if you have ADHD they can be especially challenging. Between family, noises, planning, cleaning, cooking, interacting, or memories of old holidays (just to name a few) our executive functions are hard at work during the holidays. Here are some tips for surviving the holiday season with ADHD:
Check out some common ADHD Thanksgiving struggles and how to manage them:
😖 Have difficulty focusing with loud noises and multiple conversations?
✅Try excusing yourself from the table to take a break, also consider wearing noise-canceling headphones or noise-reducing earbuds like Loops (grab some water, take a walk, go to the bathroom, etc)
😖Getting anxious planning out the dinner or cooking?
✅Cater, do a potluck, or cook your favorite staple meal!
😖Did someone say something that triggers you?
✅Give yourself permission to change the topic, tell the person that you know their intentions are good but you would like to talk about something else (ie: Politics, religion, relationships, etc.).
-OR-
✅Say “excuse me “ and take one of the breaks mentioned above.
😖Need decorations or gifts?
✅Order them on Amazon, NOW!
😖Getting overwhelmed taking on so many tasks?
✅Delegate tasks to others. This will help you stay on track and avoid getting overwhelmed.
General things to remember...
1. Plan ahead as much as possible. This means making lists of what needs to be done and setting deadlines for yourself.
2. Take breaks often. This will help you to avoid getting too stressed out or feeling like you need to do everything at once.
3. Things WILL GO WRONG, so expect this beforehand so you can be prepared to roll with the punches.
4. Seek support from others. This can be friends, family, or even a support group for people with ADHD. Talking to others who understand what you’re going through can be a huge help.
5. Finally if you're hosting, remember it is okay to allow friends and family to help clean up or leave it for the next day when you have the energy to do so.
FINALLY...
💥*Remember to eat breakfast, get enough sleep the night before, and potentially even leave visual reminders to accept your family and loved ones on this day, faults and all. By following these tips, you can make it through the holiday season without too much stress. Just remember to take things one day at a time and be kind to yourself!
Try some of these and let us know how they worked for you!
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You got this!
-Coach Brooke
