By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director, Myndset Therapeutics
Introduction
Holiday parties can be exciting but overwhelming, especially for those of us with ADHD. The sensory overload, constant social interactions, and unstructured chaos can make these gatherings feel more exhausting than enjoyable. However, with the right strategies, you can navigate holiday parties while staying grounded and avoiding burnout.
Here are 10 practical, evidence-based tips to help the ADHD brain thrive during the holiday chaos.
1. Set Realistic Expectations
ADHD brains can struggle with impulsivity and perfectionism, leading to overcommitment or unrealistic social goals.
Decide ahead of time how long you’ll stay at the party. Set a realistic time frame that prioritizes your well-being.
Give yourself permission to leave early if the environment becomes too overwhelming.
Pro Tip: Communicate your plans to someone you trust to help you stick to your limits.
2. Take Sensory Breaks
Holiday parties can overwhelm your senses with bright lights, loud music, and crowded spaces. Taking intentional sensory breaks can help you reset.
Excuse yourself to the bathroom. It’s quiet, private, and socially acceptable to step away.
Use the time to splash cold water on your face, which stimulates the vagus nerve and helps calm your nervous system (Porges, 2011).
Research: Activating the vagus nerve can shift your body out of fight-or-flight mode and into a more relaxed state.
3. Prepare a Safe Food Plan
Buffets and unfamiliar foods can be tempting but overstimulating for individuals with ADHD.
Plan ahead by eating something nourishing before the party to reduce decision fatigue.
Stick to simple, easy-to-digest options at the event to avoid sugar crashes or overstimulation from caffeine or alcohol.
Pro Tip: Carry a small snack, like nuts or fruit, to ground yourself if hunger becomes distracting.
4. Create Social "Escape Hatches"
Socializing can be exhausting for ADHD brains, especially in large groups.
Find one or two trusted individuals you can “retreat” to when the party feels overwhelming.
Have an exit strategy, such as sitting near the door or offering to help in the kitchen, to avoid being stuck in a stressful social situation.
Pro Tip: Practice a polite way to excuse yourself, like, “I’m going to grab a drink—be right back!”
5. Manage Sensory Input
Minimize sensory overload by controlling what you can.
Wear comfortable clothing that doesn’t irritate or distract you.
Bring earplugs or noise-canceling earbuds to dampen loud music or conversations.
Use grounding techniques like holding a small, textured object in your pocket to calm tactile sensitivity.
Research: Sensory tools can help ADHD individuals regulate their nervous systems during overstimulating events (Wilbarger & Wilbarger, 2012).
6. Practice Mindful Breathing
When chaos feels overwhelming, mindfulness can help you center yourself.
Take slow, deep breaths, focusing on the sensation of air entering and leaving your body.
Pair your breathing with grounding exercises, such as noticing five things you can see or hear in the room.
Pro Tip: Mindful breathing can be done anywhere, even mid-conversation, to reset your focus.
7. Limit Alcohol and Caffeine
Alcohol and caffeine can exacerbate ADHD symptoms, including impulsivity, anxiety, and sensory sensitivity.
Stick to water or sparkling beverages to stay hydrated and avoid energy crashes.
If you choose to drink, pace yourself and balance each alcoholic beverage with water.
Research: Avoiding stimulants during overstimulating events can help reduce sensory overwhelm and emotional dysregulation (Adler et al., 2021).
8. Use a “Buddy System”
Having a supportive friend or family member at the party can make a big difference.
Choose someone who understands your ADHD and can provide gentle reminders or support if you’re feeling overwhelmed.
Let them know in advance if you might need help stepping away or navigating social interactions.
Pro Tip: A trusted buddy can also help you stick to your planned time limits for the event.
9. Focus on One Thing at a Time
Parties often involve multitasking, like eating while chatting and navigating a crowded room. This can overwhelm the ADHD brain.
Consciously focus on one activity at a time, such as enjoying your food or listening to the person you’re speaking with.
Give yourself permission to step back from multitasking and fully engage in the moment.
Research: Single-tasking has been shown to improve focus and reduce stress in ADHD (Barkley, 2015).
10. Plan Recovery Time
Holiday parties can be draining, so planning downtime afterward is crucial.
Set aside a quiet, restful period after the event to recharge.
Engage in calming activities like reading, journaling, or watching a favorite show to wind down.
Pro Tip: Recovery time isn’t selfish—it’s essential for maintaining balance during a busy holiday season.
Conclusion
Holiday parties can be challenging for ADHD brains, but with preparation and self-care, you can navigate them more effectively. By using strategies like taking sensory breaks, managing input, and creating social "escape hatches," you can enjoy the holiday season while protecting your mental and emotional well-being.
At Myndset Therapeutics, we specialize in helping individuals with ADHD develop practical tools for thriving in any environment. Reach out to us today to learn more about how we can support you.
References
Adler, L. A., Faraone, S. V., Spencer, T. J., & Michelson, D. (2021). The effects of distraction on task performance in adults with ADHD. Journal of Attention Disorders, 25(2), 217–223.
Barkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment (4th ed.). New York, NY: Guilford Press.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. New York, NY: W. W. Norton & Company.
Wilbarger, J. L., & Wilbarger, P. (2012). Sensory modulation in ADHD: Implications for regulation. Journal of Occupational Therapy, 66(2), 147–156.
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