Tips for a Stress-Free Season
Is anyone else stressed out that we have exactly three weeks until Christmas? While the holiday season is a time of joy, celebration, and fun, it is also a time of overwhelming stress for those of us who live with ADHD. Making a list and checking it takes on a whole new meaning. Despite being diagnosed with ADHD at a young age, I didn’t fully understand its broader impact on my life until my graduate studies in counseling. People with Attention Deficit Hyperactivity Disorder often experience communication challenges, impulsivity, difficulty with emotional regulation, time management issues, low self-esteem, social anxiety, and difficulty building and maintaining friendships.
As an adult, I realize how the holidays can bring about an abundance of hardships for individuals diagnosed with ADHD. Schedules are shifting, time needs to be managed, there are things to plan and organize. On top of that, considering other people’s emotions is of peak importance. The lack of structure during the holidays can be particularly challenging for those with ADHD, making it a sink-or-swim situation.
In preparation for such a demanding time of the year, I have created a list of things I plan to do this year to help me navigate the holiday season with grace and ease:
- Set Realistic Expectations: Don’t overcommit yourself. Prioritize what’s truly important and let go of the rest. If I am already feeling tired at the beginning of the week, maybe that party on Saturday is something that I will just send a gift to.
- Create a Visual Schedule: Use a calendar or planner to break down tasks into smaller, manageable steps. The type of planner will depend on your own needs. For me, having a planner where I can see the entire month (versus daily or weekly) helps me not only mentally prepare for but remember what I have coming up. You may like a daily or weekly planner to not overwhelm yourself with the entire months’ schedule. Whatever your preference, try allocating specific time slots for specific tasks.
- Engage in Self-Care: Take time for yourself, even if it’s just a few minutes. Practice mindfulness techniques like deep breathing or meditation to reduce stress. Build in some time where you can relax and escape the stimulation. I plan to take short walks outside or take a quick nap.
- Escape the Stimulation: Know yourself and know your body. When I can feel myself getting overstimulated, I plan to sit down and watch my favorite comfort TV show where I can engage in mindless activity and calm my brain.
- Embrace Your Strengths: Use your ADHD superpowers, like creativity and hyperfocus, to tackle holiday tasks efficiently. I find that working in 25-minute intervals, followed by short breaks, is when I am most efficient.
- Seek Support: Don’t hesitate to reach out to friends, family, or a therapist for support and understanding. Being forthcoming about your struggles with others can be scary, but you may find that in doing so you create a support system of people around you that will hold space for you and help you through such a hectic time of the year.
Look at my list, check it twice and take the tips that might work for you. Wishing you a peaceful and joyful holiday season.
Masters Level Student Intern, Supervised by Mary Sanger, LPC-S, LMFT-S, LCDC