Ah, the holidays—‘tis the season of twinkling lights, nonstop gatherings, and, of course, the age-old tradition of trying to keep calm while everything’s buzzing around you like a holiday carousel on overdrive.
If you’re someone managing ADHD and anxiety during this time of year, the holiday season can sometimes feel less like a Hallmark movie and more like an endurance race.
But there’s good news.
With a little planning, a few breathing techniques, and a dash of that resilient spirit, you can enjoy the holidays without feeling like you’re just surviving them.
Here’s a little friendly guide to help manage ADHD and anxiety so you can focus more on the good stuff: family, friends, and maybe even a cozy glass of mulled wine.
What ADHD with Anxiety Feels Like
Picture this: you’re wrapping gifts, making a mental list of what’s left to buy, remembering Aunt Susan’s dietary restrictions, and—oh!—feeling that wave of anxiety start to bubble up.
Sound familiar?
ADHD and anxiety during the holidays can look like this:
- Overwhelmed by endless to-dos: Between managing ADHD’s “scatterbrained tendencies” and anxiety’s “what if” mindset, it can feel like you’re spinning plates while someone keeps adding more.
- Racing thoughts but struggling to focus: Staying on task with a brain that’s already thinking about tomorrow’s tasks and yesterday’s errands can be tricky. Staying in the present is a real skill.
- Constantly feeling “on”: Holiday events and family gatherings are lovely, but let’s be honest—sometimes they’re just…a lot.
But, fear not! You’ve got this. Let’s dive into some of the best ways to manage ADHD and anxiety and take this season from overwhelming to merry.
1. Lists, Darling, Lists!
If you’re managing ADHD and anxiety, you know how easily holiday tasks can feel overwhelming.
A good list can be your best friend. Rather than one big list that turns into a scrolling novel, break things down: shopping lists, cooking lists, a separate list just for remembering where you hid the gifts.
Cross items off as you go, and make it a mini celebration each time.
2. The 3-3-3 Rule for On-the-Go Anxiety Relief
A moment of anxiety bubbling up? You’re in luck. The 3-3-3 rule is a fabulous trick for bringing yourself back down to Earth when your brain’s spinning off to holiday land:
- Name three things you see around you. Focus on details—those beautiful ornaments, your favorite holiday mug, a cozy blanket nearby.
- Identify three sounds you hear. Maybe it’s holiday music or someone’s laughter in the next room.
- Move three parts of your body. Wiggle those toes, roll your shoulders, tap your fingers. Simple and grounding, no one has to know you’re using a secret weapon against anxiety.
3. Selective “Yeses” and a Few More “No, Thank Yous”
With ADHD and anxiety, saying “yes” to every event or gathering can feel like taking on too much—way too much.
You don’t have to be everywhere and do everything, darling. Consider choosing the events that genuinely bring you joy and politely decline the rest.
Boundaries are a form of self-care; they help protect that precious energy.
4. Don’t Forget to Recharge
This time of year, self-care can often get lost in the shuffle. But if ADHD and anxiety are part of your world, a little recharge time can make all the difference.
Think of it as gift-wrapping yourself in calm.
Here are a few small acts of self-care that pack a big punch:
- Take a mini-break between tasks to stretch or just breathe.
- Go outside for fresh air (even five minutes can be refreshing).
- Jot down something you’re grateful for—it shifts the focus to what’s going well.
Self-care doesn’t have to be a big ordeal; even small moments can reset your mood and help you feel more grounded.
5. Stick to a Routine as Much as Possible
During the holidays, regular routines can sometimes feel like they’re falling to pieces—but try to keep a few intact!
A bit of structure is especially helpful if you’re navigating ADHD and anxiety. Maybe it’s keeping up with a morning coffee ritual, squeezing in a brisk walk, or having a set bedtime.
Little routines give you a bit of stability amidst the holiday frenzy.
6. Use Tech to Help You Stay on Track
Yes, we’re talking apps and reminders!
If you’re managing ADHD and anxiety, tech can be a lifesaver. Use calendar reminders for important dates, set alarms for tasks, or even use a notes app for on-the-go list-making.
No need to rely on memory alone—especially when there’s so much going on.
Managing Common Holiday Triggers for ADHD and Anxiety
The holiday season is full of things that can trigger ADHD and anxiety symptoms, but being prepared for these moments is half the battle.
Here are some common holiday challenges and a few ways to handle them.
Crowded Events and Social Gatherings
Being in a packed room full of people (and noise!) can feel overwhelming. Give yourself permission to step away if you need to. Whether it’s a quick bathroom break or stepping outside for air, a little distance can be refreshing.
Family Dynamics
Oh, family gatherings—a time of love and togetherness, sure, but sometimes also…a lot. If certain conversations or family members are stressful, plan an “exit strategy” or have a friend who can offer support if things get tough.
Keep things light, and if all else fails, remember you can always change the topic to something more cheerful!
Shopping in Busy Areas
The shopping season can feel like a sensory overload—bright lights, loud crowds, endless lines.
To ease ADHD and anxiety symptoms, consider shopping online or going during quieter hours. If you do go out and find yourself feeling anxious, take a few deep breaths or try the 3-3-3 rule for a quick calm-down.
FAQs on ADHD and Anxiety
What does ADHD with anxiety feel like?
ADHD with anxiety feels like an overactive mind and body, with worries that linger even as your thoughts keep moving. This combination can lead to feeling overwhelmed or distracted, especially during busy times.
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule is a technique for grounding yourself. You look around and name three things you see, identify three sounds you hear, and move three parts of your body, all to bring yourself back to the present.
Is anxiety a coping mechanism for ADHD?
Not exactly. Anxiety often arises as a response to ADHD challenges, like trouble staying organized or meeting expectations, rather than as a coping strategy. However, managing both requires special care, like grounding techniques and planning.
How do you reduce anxiety with ADHD?
To reduce anxiety with ADHD, try grounding exercises like the 3-3-3 rule, use lists for organization, and make time for self-care. Setting boundaries and taking regular breaks can also help lessen the anxiety that accompanies ADHD.
What is cognitive behavioral therapy (CBT) for ADHD and anxiety?
CBT helps manage ADHD and anxiety by addressing negative thought patterns. With CBT, you learn ways to manage both symptoms and triggers, helping you develop coping mechanisms that make it easier to stay calm and focused.
Wrapping Up the Season with a Little Self-Compassion
The holidays are a whirlwind, and managing ADHD and anxiety can make them feel even more intense.
But remember, you don’t have to do everything perfectly or attend every event. Give yourself the gift of grace, take breaks when you need them, and celebrate the moments that feel right.
With a few simple strategies and a warm dose of self-care, the holidays can be about peace, joy, and maybe even a little laughter. And if all else fails, there’s always January to recover!
Cheers to a calm, bright, and perfectly imperfect holiday season.