Hi Friend,
Okay, I’m not here to spill the tea on actual mistakes (because we’ve all made those). But let’s be real—if you’re not doing these steps, you might be flirting with disaster. Christmas can be equal parts magical and mayhem, especially when family dynamics are in play. So here’s a guide to surviving the day with your sanity intact, backed by science and ADHD-friendly tips to keep you cool, calm, and collected (or at least semi-functional).
1. Morning Reset
Deep breathing (5-10 minutes):
Research shows that slow, controlled breathing activates the parasympathetic nervous system, calming the fight-or-flight response. For ADHD brains, this reduces overstimulation and improves emotional regulation.
Journaling insecurities and reframing them:
Journaling activates the prefrontal cortex, the part of the brain responsible for decision-making and self-control. Writing helps untangle overwhelming thoughts and makes challenges feel more manageable.
2. Create Space for Yourself
Take a solo walk (30 minutes):
Aerobic exercise boosts dopamine and norepinephrine levels—two neurotransmitters that are often deficient in ADHD brains. A brisk walk can improve focus, mood, and stress resilience, helping you approach the day with clarity.
3. Little Breaks, Big Impact
Micro-breaks every hour (5-10 minutes):
ADHD brains can become overstimulated or fatigued in social settings. Short, intentional pauses give your brain a chance to reset and prevent sensory overload. Even a few deep breaths during these breaks can increase oxygen flow to the brain, improving cognitive function.
4. Family Dynamics
Reflect before reacting:
Practising self-awareness reduces impulsivity—a common ADHD challenge. Journaling or mentally rehearsing calming responses engages the anterior cingulate cortex, the brain's conflict-resolution centre, helping you approach triggering situations with greater control.
5. Manage the Extras
Limit alcohol consumption:
Alcohol impairs executive function and can exacerbate emotional dysregulation in ADHD individuals. By limiting yourself to 2-3 drinks (or skipping altogether), you reduce the chances of emotional outbursts or poor decision-making.
Stay hydrated:
Dehydration affects cognitive performance, attention span, and energy levels—all areas where ADHD brains already struggle. Drinking plenty of water helps keep your brain sharp and your mood balanced.
6. Embrace the Joy
Even amidst the chaos, looking for small moments of joy—whether it’s laughter or connection—activates the brain’s reward system. For ADHD individuals, this can increase dopamine production, lifting your mood and making the day more enjoyable.
Remember, You’re Not Alone
If you find yourself at a breaking point, jump into our community, share your experience, and let’s support each other. Together, we’ve got this!
Wishing you a Christmas filled with peace, joy, and calm. Thank you for being here on this journey— remember you are not alone and you are loved.
Merry Christmas! 🎄💝
Charlotte xxx
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