Struggling With ADHD During The Holidays? Here’s How To Cope With It

The holiday season is here! This is the time our fixed schedule goes for a toss because of back-to-back meetups, invitations, house parties or vacations. This may sound exciting to some, but for people with ADHD — this may feel like a challenge. This is because those who have ADHD, they seek comfort in routine. That is why the holiday season may cause them anxiety. If you are interested to know more on this topic, this article is for you.

To get an expert view on this, we reached out to Dr Divya Shree KR, Consultant – Psychiatry, Aster CMI Hospital, Bangalore. Keep reading.

What Is ADHD?

Do you know what ADHD is? If not, let us explain. ADHD (attention-deficit/hyperactivity disorder) is a condition that affects how your brain functions. ADHD doesn’t indicate that you lack attention; instead, it means that it’s harder for you to keep your attention under control or direct it to specific tasks. Symptoms of ADHD include difficulty focusing, trouble sitting still and impulsive behaviors. But it also lets you hyperfocus on activities you really enjoy.

There are four types of ADHD that experts diagnose in children and adults:

Inattentive ADHD – This involves difficulty in focusing, completing tasks and staying organised.

Hyperactive-impulsive ADHD – This involves difficulty sitting still; you may have excess energy and may also interrupt others, or act without thinking.

Combined presentation – This is the most common type of ADHD. You may have many inattentive symptoms and hyperactive-impulsive symptoms.

Unspecified presentation – This is when you have severe symptoms that disrupt daily life.

Also Read: Can Music Lessons Help Kids with ADHD? Here Is What Science Says 

Do People With ADHD Struggle During Holidays?

So is it true that people with ADHD find it difficult when their routines are disrupted, especially for longer periods, like during holidays? Our expert answers.

“Yes, many people with ADHD do struggle during holidays, even though this time is meant to be joyful and relaxing. Holidays often break daily routines, and people with ADHD usually depend on structure to stay calm and focused. Sudden changes in sleep, meals, and schedules can increase stress, restlessness, and emotional overload. Crowded places, loud celebrations, and constant social interaction can feel overwhelming and tiring,” shares Dr Shree KR.

She adds, “Planning trips, managing money, and remembering events can also feel harder during holidays. Some people may feel pressure to be happy, which can lead to guilt or low mood, if they feel distracted or anxious. With simple planning, rest breaks, and realistic expectations, holidays can become easier and more enjoyable for people with ADHD.”

Challenges People With ADHD Face During Holidays

Dr Shree KR lists down some of the common challenges that people with ADHD face during the holidays due to changes in routine and environment:

• Daily schedules become irregular, which can affect focus, sleep, and emotional balance. Planning travel, shopping, and events can feel overwhelming and lead to stress or procrastination.
• Crowded places, loud noises, and long social gatherings can cause sensory overload and irritability.
• Managing time and remembering important dates or tasks may become harder during holidays.
• Spending more money than planned is also a common issue because of impulsive decisions.
• There may be pressure to socialise and appear happy, which can increase anxiety or fatigue.
• Without enough rest and structure, symptoms like distraction, mood swings, and restlessness can increase.

Tips To Cope With ADHD During Holidays

On this note, let us take a look at some ways to deal with ADHD while making the most of holiday season:

• Plan Ahead - Keeping track of dates and times may seem difficult during holidays. To make it easier, especially when you’re juggling family obligations, get-togethers with friends and colleagues. So, try to keep a pocket calendar or planner with you, to keep things in writing.
• Prioritise Your Needs – The holidays may seem overwhelming. You may feel the pressure to say yes to everyone and everything. But people with ADHD should set limits for themselves to keep their sanity in place.
• Be Consistent – Keep your sleep, exercise and self-care routine in place, even during holidays. This can help you keep fatigue, anxiety and foggy thinking away, and make you feel good during the holiday season.
• Simplify – Try to keep things simple and less complicated. If cooking for a group or bunch of people overwhelms you, try to order from outside or host a potluck instead.

Also Read: ADHD Patients More At Risk Of IBS? We Asked An Expert

The Final Word

ADHD (attention-deficit/hyperactivity disorder) is a condition that affects how your brain functions. Many people with ADHD do struggle during holidays, even though this time is meant to be joyful and relaxing. Holidays often break daily routines, and people with ADHD usually depend on structure to stay calm and focused. But with mindful efforts and lifestyle changes, one can effectively manage ADHD and make the most of holiday season.