Why Holidays Can Be Hard for ADHD and Neurodiverse Families
Why Holidays Can Be Hard for ADHD and Neurodiverse Families
Anchored Insights
Understanding Holiday Overwhelm
The holidays are supposed to be joyful, but for many children (and parents), they can feel anything but calm. Changes in schedules, unfamiliar environments, and constant stimulation can make it difficult for kids—especially those with ADHD, autism, or sensory sensitivities—to regulate emotions and stay grounded.
When routines disappear and expectations rise, stress can build quickly. Recognizing these patterns is the first step to helping your child manage transitions more successfully.
1. Preview Changes Early
Most kids benefit from knowing what’s coming, but for neurodiverse children, predictability is essential.
Before a big trip, party, or family gathering, walk your child through what to expect. Use visual tools like a simple calendar or checklist to show the day’s plan.
Even a few minutes of preparation can reduce anxiety and improve cooperation.
2. Keep a Few Routines Consistent
Routines act as anchors in unpredictable times.
You don’t have to stick to your entire schedule, but maintaining one or two familiar parts—like morning rituals or bedtime steps—can help children feel safe and in control.
When possible, bring comfort items on trips or create small moments of normalcy in new settings. Consistency builds emotional stability.
3. Build in Downtime
Between visits, outings, and celebrations, quiet time often disappears. Yet downtime is not a luxury—it’s a necessity for self-regulation.
Encourage short breaks after high-energy events. Dim lights, reduce noise, and allow space for calm play, reading, or rest.
These short pauses help reset the nervous system and prevent overstimulation from turning into meltdowns.
4. Adjust Expectations
Holiday gatherings are not the best time to work on new behaviors or perfect routines. Focus instead on connection, flexibility, and realistic goals.
If something doesn’t go as planned, take a breath and remind yourself that regulation and learning happen over time—not in a single season.
When to Seek Extra Support
If your child regularly struggles with transitions, emotional control, or flexibility, it may be time to build more structured support.
Executive Function and emotional regulation coaching can help families create systems that strengthen these skills year-round, not just during holidays.
Coaching offers practical tools to improve daily routines, transitions, and self-awareness—making life smoother for both parents and kids.
Final Thought
Holiday stress doesn’t mean your child is unmotivated or defiant. Often, it’s the brain’s way of saying, “I need help managing this change.”
With preparation, consistency, and compassion, your family can move through the season feeling more connected and less overwhelmed.
Dr. Grizelda Anguiano
Anchored Pediatric Mental Health
Anchored Coaching
