With the holidays around the corner, many neurodivergent families approach them with a mix of excitement and worry. Large events, disruptions in routines, sensory overload and and less sleep can all contribute to an exasperation of ADHD symptoms. Below, you will find information that may help you prepare, manage and even enjoy the holiday season.
1. The Activity Bag - If you are traveling or going out a lot, make sure you have a backpack filled with sensory items that you can grab and go. You can include a weighted toy, fidgets, stickers, journals, lavender oil, noise canceling headphones, or whatever else your child enjoys. Put it together with them to increase buy-in and frame it as a treat used on special occasions.
2. Good Enough Parenting - Striving for perfection leaves parents burnt out and in a cycle of disappointment. In psychology programs, we study the concept of "good enough parenting" and how it's key in building resilience. It's ok if you don't make that stuffing from scratch, spend a little too much time watching movies or don't assist your child perfectly in managing frustration. These "misses" will help children learn self-soothing and ways to cope when dis-regulated.
3. Routine Disruption - This is a big one. It is inevitable that routines will change over the holidays. What you can do is set boundaries around what you feel is vital for family management during the holiday chaos and what you can let go of. For example, it may help to set boundaries around sleep or food and end each mealtime or day with a grounding activity in order to counter balance disruption.
4. Sensory Overload - Increased lights, music, people and noise may all contribute to sensory overload and difficulty coping for neurodiverse children. If you can, plan a place where your child can decompress, away from distractions, ahead of time.
5. Embrace self compassion - Ditch the guilt around the Hallmark vision of how things "should be". Raising neurodivergent kids is a marathon, not a sprint; self care and self compassion are critical to avoid long term exhaustion. If things go awry during the holidays, take a deep breath and know that you are a great parent trying your best!
