How Can I Manage Anxiety and ADHD During the Holiday Season?
Have you ever felt like the holiday season is more of a whirlwind than a winter wonderland? Excited to celebrate the festivities but feeling more stressed and depressed during the holidays?
For many of us, this time of year brings a mix of joy and jitters, especially for those navigating the challenges of anxiety and ADHD. While everyone around enjoys the festivities, you're trying to manage a racing mind and an endless to-do list.
This blog is for anyone who's ever felt overwhelmed by the holiday hustle. Read on and explore practical strategies and tips to help you find balance this season.
Identifying Holiday Stressors
Anxiety causes persistent worry and nervousness – feelings that can lead to depression. Meanwhile, Attention Deficit Hyperactivity Disorder (ADHD) involves difficulties in maintaining attention and impulsive behavior. The holiday season, while filled with happiness and celebration, can also be a breeding ground for various stressors that particularly impact individuals with these mental health conditions.
If you're one of them, identifying your triggers is the first step toward managing them. Here are the main reasons why you are experiencing holiday anxiety and heightened ADHD symptoms:
1. Social Expectations and Gatherings
Holidays often mean an increase in social events, family gatherings, and workplace parties. For someone with anxiety, these social expectations are too much, triggering stress and discomfort. Those with ADHD may experience exhaustion and restlessness when attending fast-paced and often unstructured social gatherings.
2. Disrupted Routines
For people with ADHD, the routine disruption that comes with the holiday season can be tricky. Irregular schedules, late-night parties, and changes in daily activities lead to increased ADHD symptoms, such as inattention and impulsivity. It also heightens anxiety due to the lack of predictability and structure.
3. Financial Concerns
The holidays come with financial pressures due to gift-giving, travel expenses, and hosting events. Those with ADHD have difficulties controlling their impulses and may have trouble sticking to a budget. And for those with anxiety, worrying about finances heightens stress levels.
4. Physical and Emotional Overload
Some of the most overwhelming aspects of the holidays include bright lights, loud music, crowds, and a flurry of activities. Sensory overload exacerbates anxiety and ADHD symptoms, making it difficult to focus and resulting in restlessness and irritability.
5. Pressure to Meet Expectations
During the holidays, there's a lot of pressure to create a 'perfect' experience – finding the ideal gifts, preparing exquisite meals, and setting up flawless decorations. This goal to make everything right is challenging for those with anxiety, as the fear of not meeting these expectations leads to excessive worry and stress. It's also hard for people with ADHD, who may struggle with planning and organizing all the details. If one thing goes wrong, it leads to frustration and feelings of inadequacy.
6. Travel Challenges
Traveling during the holidays is stressful due to all the potential delays and problems. Anxiety arises when you feel uncertain and unable to control what's happening. Also, for someone with ADHD, it's hard to maintain focus and attention while traveling, which adds to the stress.
7. Seasonal Affective Disorder (SAD)
Shorter days and reduced sunlight during the winter months increase the risk of SAD, a type of depression related to changes in the seasons. SAD worsens existing symptoms of anxiety and ADHD during the Christmas season.
8. Neglecting Self-Care
The holiday season is hectic, and it's easy to forget to care for ourselves. Self-care is essential for individuals with anxiety and ADHD to manage symptoms. When the holidays mess up these routines, symptoms are more difficult to handle.
How to Maintain Good Mental Health During Holidays
Manage your mental well-being during the holidays with these anxiety and ADHD coping strategies:
1. Keep It Simple
Keeping things simple allows you more space to relax and enjoy the moment. This could mean choosing smaller gatherings, simpler meals, or fewer decorations. The goal is to focus on the essence of the holiday rather than getting caught up in the details and complexities.
2. Plan Ahead
Begin by creating a list of potential stressors the holiday season brings and plan strategies to tackle them. A few of these include shopping early, delegating tasks, or setting clear boundaries around family gatherings. Use calendars, alarms, and lists to manage schedules and to-dos. It is easier to stay organized and less overwhelmed if you break large tasks down into smaller, manageable steps.
3. Maintain Routines
Following a routine provides a sense of stability and predictability. As much as possible, maintain regular meal times, sleep patterns, and exercise schedules. This strategy helps manage time effectively and reduces feeling rushed or disorganized.
4. Take Time for Yourself
Practice mindfulness and carve out time for activities you enjoy. Whether doing your favorite hobby or simply taking a quiet walk, taking time for yourself is crucial in maintaining mental balance. Designate a quiet space in your home where you can relax and decompress. It could be a cozy corner with a comfy chair, bathtub, or a spot for meditation, deep breathing, or yoga.
5. Maintain a Healthy Lifestyle
Eating balanced meals positively impacts both physical and mental health. Avoid excessive consumption of caffeine, alcohol, and sugar, which can aggravate anxiety and ADHD symptoms. Enjoy them in moderation, or find enjoyable non-alcoholic alternatives. Regular physical activity is also essential. It reduces stress, improves mood, and enhances focus.
6. Learn to Say “No”
Overcommitting is a common issue for people with ADHD. Instead, learn to gauge your limits and be comfortable with declining invitations or responsibilities that may add unnecessary stress.
7. Set Realistic Expectations
Remember that it's okay not to have a "perfect" holiday season. Be honest with yourself about what you can handle. This includes acknowledging limits regarding social gatherings, financial spending, and holiday preparations. Setting realistic expectations helps you cope with ADHD and anxiety symptoms like stress and restlessness.
8. Limit Social Media and News Consumption
Constant exposure to idyllic images of holidays increases feelings of inadequacy and anxiety. Limiting time on social media and being selective about news consumption helps maintain a more realistic perspective.
9. Stay Connected With Supportive People
Surround yourself with friends, family, or mental health professionals who understand your needs. A support system provides security and understanding, which are particularly important during stressful times.
10. Make Gift-Giving Easier
Consider homemade presents or the gift of time (such as offering to help with a task or spending quality time together) as meaningful, stress-reducing alternatives to store-bought ones. You can also ask for wish lists to make gift-giving easier for you. If you’re going to buy presents, shop online to avoid crowded places and keep a checklist to track gift ideas and purchases.
11. Stick to a Budget
Set a realistic budget for gifts and holiday expenses, and stick to it to avoid post-holiday financial stress. Remember, meaningful experiences are often more valuable than expensive gifts. Use budgeting apps or tools to keep track of spending and avoid impulsive purchases.
Embrace the Holidays With Good Mental Health!
The key to maintaining holiday happiness despite anxiety or ADHD is to be proactive, self-aware, and forgiving of oneself. Everyone's experience is unique, so tailor these strategies to your needs and circumstances. The holidays can be a time of joy and celebration, but it's essential to prioritize your mental health to fully enjoy them.
Peak Wellness Psychiatry offers online psychiatry services, including prescriptions, evaluations, and ongoing care designed to complement your lifestyle and needs. With the support of our expert
psychiatric nurse practitioners, you’ll access individualized and high-quality care without leaving the comfort of your home. Let us be a part of your support system this holiday season, ensuring you manage and thrive during these festive times.
To schedule an appointment, simply fill out our online form or call us at 888-909-8676.
