Easing Holiday Stress for Parents and Their Neurodivergent Children
By: Susan Crowther, M.Ed.
The holiday season can heap an extra helping of stress onto the plate of the neurodivergent family. Parents of teens with ADHD face disrupted routines and increased social demands that may lead to hyperactivity, difficulty focusing, and impulsive behavior. For parents of teens with autism, large family gatherings can be tricky. Sensory overload, routines interrupted, social anxieties and meltdowns are daunting to navigate.
Add to this the barrage of sugar and other lifestyle strains, and you’ve got all the ingredients to cook up some serious stress!
But there is hope. Proactive strategies can work wonders during the holiday season. Here are some basics:
Keep it simple. Ease up on your expectations. Let go of rigid traditions that feel too challenging and keep gatherings “laughably simple.” Plan easy family activities such as baking, playing games, or watching movies. Allowing your teen to decide the holiday activities may help reduce surprises and increase their involvement.
Plan an escape route. If you and your teen become overwhelmed, excuse yourselves and recharge in a quiet space. Practice slow deep breathing exercises, which calm the mind and body. Take all the time you need.
Put on your oxygen mask. Parents who practice self-care are better able to be present for their children. This holiday season, eat healthy meals, limit alcohol consumption, have regular exercise, and stay well rested. As you role model, encourage your teen to practice their self-care activities, such as listening to music, reading, or spending time in nature.
Find your tribe. Connect with other parents of neurodivergent children. Share your experiences, while receiving wisdom and emotional support. Online or in person, community is there for you!
Welcome the holiday challenges instead of resisting them. Be gentle with yourself and your child. And always remember: love and laughter, put everything after.
Happy Holidays, from your BES community!