5 Ways to Cope with ADHD and Anxiety During the Holidays

The holiday season can bring joy, but for many, it also brings stress and anxiety—especially for individuals with attention deficit hyperactivity disorder (ADHD). The cooking, shopping, and socializing, combined with disruptions to normal routines, can feel overwhelming. If you’re finding it difficult to cope, consulting with doctors for adults with ADHD provides valuable guidance for managing the season more effectively. Additionally, here are five practical coping strategies to help you navigate the holidays with greater ease.

1. Use a calendar

Dealing with holiday obligations can be daunting, often leading to feelings of overwhelm and stress. A good way to cope with this is using a physical or digital calendar to track events and tasks. Writing things down can help organize your thoughts and alleviate the mental load of trying to remember everything.

2. Keep it simple

If you anticipate feeling overwhelmed, consider cutting back on elaborate plans. Choose simpler celebrations or low-key gatherings to reduce pressure and expectations. This may involve saying “no” to some invitations, and that’s perfectly okay—don’t feel guilty about it. Studies show that a significant percentage of adults with ADHD and anxiety experience heightened stress during the holidays, making it even more important to prioritize self-care and manage your energy.

3. Prioritize your health

It’s easy to put self-care aside during the holidays, but maintaining your health is essential. Set boundaries for yourself by evaluating how much you can realistically handle. Focusing on your health during this time of the year can look like:

• Scheduling calls or sessions with doctors for adults with ADHD to discuss strategies for managing holiday stress and anxiety.
• Eating balanced meals to support your energy and mood.
• Staying active, as exercise can help reduce anxiety and improve overall well-being.
• Getting enough sleep to ensure your body and mind are well-rested and equipped to handle stress.
• Limiting alcohol, as it can worsen anxiety symptoms and disrupt your sleep patterns.

4. Ask for support

Don’t hesitate to ask for help. Share your feelings with friends and family, and let them know if you need extra support. If during a work or family event, you may think you’ll struggle, create a discreet signal with a trusted person to alert them if you’re feeling overwhelmed.

5. Practice mindful breathing

When stress peaks, mindful breathing can help calm your mind and reduce anxiety. Try a simple technique: inhale for four counts, hold for four counts, and exhale for four counts. This practice helps activate the body’s relaxation response and counteracts the effects of stress.

By focusing on these strategies, you can enjoy a more peaceful holiday season. If you or a loved one have a hard time with mental health, always seek the help of doctors for adults with ADHD. They can provide tailored guidance and support to help navigate challenges and make this time of the year more manageable.