Throughout American history, Black professionals have left an indelible mark on the fields of psychiatry, psychology, counseling, and therapy and have been powerful advocates for mental health treatment and awareness. February, celebrated as Black History Month, provides a fitting backdrop to honor and recognize the monumental contributions of Black Americans who have steadfastly combated the mental health disparities plaguing African Americans and other minority communities. This disparity is particularly evident in the diagnosis and treatment of ADHD but exists for conditions such as anxiety and depression as well. 

Among these luminaries stands Bebe Moor Campbell, an author, journalist, and teacher who worked to highlight the mental health needs of the Black community. Campbell’s pioneering efforts took root in California, where she established the National Alliance on Mental Illness-Inglewood, a beacon of hope and support for those grappling with mental health challenges. Her advocacy eventually took her to Washington, D.C. On June 2, 2008, Congress recognized Bebe Moore Campbell National Minority Mental Health Awareness Month to bring awareness to the unique struggles that underrepresented groups face regarding mental illness in the US.

Mamie Phipps Clark, Ph.D., and her husband, Kenneth Clark, Ph.D., were trailblazers in mental health advocacy. Kenneth Clark made history as the first African American to earn a doctorate in psychology from Columbia University, with Mamie Clark following as the second, marking a significant milestone in academic achievement and advocacy. Their “Doll Study,” which revealed the internalized effects of racial prejudice on African-American children through their preference for white dolls over black dolls, played a crucial role in the Brown vs. Board of Education decision that ended school segregation.

Another trailblazer, Maxie Clarence Maultsby, Jr., M.D., has left an indelible legacy in the realm of mental health through his development of rational behavior therapy. Dr. Maultsby’s innovative approach, grounded in emotional and behavioral self-management principles, leveraged cutting-edge neuropsychological insights to forge a comprehensive, drug-free methodology for cognitive-behavioral psychotherapy and counseling. His commitment to the advancement of emotional self-help as a scientifically valid and clinically relevant practice has been immortalized in his pioneering publications, laying the foundation for a new era of therapeutic intervention.

As we celebrate Black History Month, let’s honor the transformative contributions of these and countless other Black professionals in the mental health field. Their dedication, innovation, and resilience have enriched the tapestry of mental health care and paved the way for a more inclusive and equitable future in the healing professions.

The holidays aren’t just about candy canes and cheer, particularly for adults with ADHD. This time, often associated with the ‘Holiday Blues,’ can amplify the daily challenges faced by those with ADHD, potentially leading to increased feelings of anxiety or depression. Stress, unrealistic expectations, or bittersweet memories often fuel these feelings. But there’s a silver lining – with the right strategies, you can turn the season around.

1. Acknowledge the Blues: First, recognize that Holiday Blues is real, especially for adults with ADHD. It’s okay to feel overwhelmed by the festive frenzy. Understanding this can be your first step towards coping better.
2. Spot the Challenges: Just like a sudden rain can dampen a sunny day, unexpected holiday hurdles can catch you off guard. Identify these early – whether it’s a daunting family gathering or a mountain of holiday shopping. Keeping a journal can help you articulate and tackle these challenges head-on.
3. Confront Your Fears: Resilience is key. Face the holiday tasks that intimidate you, whether socializing at gatherings or planning events. Each challenge you overcome is a step towards building your resilience.
4. Spot the Silver Linings: Remember, resilience is your hidden superpower. Celebrate the small wins – like a meaningful mentorship or a compliment at work. These positives are your beacons of light, guiding you through tough times.
5. Seek Support: You’re not alone in this. Lean on friends, family, or professionals. Their support can make a significant difference, helping you find joy and peace this holiday season.

Don’t let the hustle and bustle overshadow your spirit this holiday season. It’s perfectly normal for adults with ADHD to have off days. See these as opportunities to build resilience. To gain a deeper understanding of what you might be facing, consider taking our Diagnostic Evaluation. This tool is designed to screen for ADHD as well as other conditions like anxiety, depression, Binge Eating Disorder, loneliness, and more, offering insights and strategies tailored to your unique needs.

Embrace the holiday season with knowledge, support, and the power to overcome challenges. Here’s to a season of growth, understanding, and cheer!

By Elizabeth Weiss

Everyone is given the opportunity to stop and consider what they’re thankful for at Thanksgiving. We all differ in our gratefulness, but there are many people who surprise others by giving thanks for their ADHD.

Sometimes, thankfulness is about seeing the positive where others do not. Those who live with ADHD every day are happy to set the record straight about why their diagnosis is a gift.

Here are five reasons for that:

1. Boundless Creativity

“People with ADHD are wired to perceive, process and engage with information in unconventional ways,” says Karisa Karmali, a personal trainer based in Toronto who has ADHD. “This unique perspective can bring fresh insights, innovative ideas and out-of-the-box thinking. I am thankful for my ADHD, because my creativity is off the charts.”

Karmali credits ADHD with her innovative methodologies in business and ability to zero in on niche ideas and quality control no matter the product or service.

“I do have an ADHD crash after (working for long hours) and have to rest so I don’t burn out, but the creativity is worth it in the end,” she says.

Seeing connections others might miss is a hallmark of well-harnessed ADHD.

2. Intense Hyperfocus

Karmali also gives thanks to ADHD for her ability to keep her mind on projects for long stretches of time. Experts on ADHD say that’s common for people with ADHD.

“People with ADHD often experience hyperfocus, allowing them to concentrate intensely on tasks they’re passionate about,” says Amy Braun, a licensed clinical professional counselor in Chicago who specializes in working with women with ADHD.

Braun has seen people with ADHD multitask and thrive in fast-paced environments. That, combined with an innate ability to think outside the box, leads to creative problem-solving and unique solutions.

3. Powerful Emotional Connections

“Many people with ADHD can easily tune into the feelings and needs of others, making them sensitive and caring friends, teammates and leaders,” says Lara Honos-Webb, a clinical psychologist in Walnut Creek, Calif., and author of The Gift of ADHD.

People with this diagnosis can connect with others on a deep level, Braun says. She says people with ADHD may be more empathetic and understanding of others’ challenges, as they’ve experienced their own difficulties.

Even though the emotional intensity that comes with ADHD can sometimes be overwhelming, it can also be a source of passion and allows individuals to care deeply about their pursuits, says Honos-Webb.

“This intense emotional response can be channeled into many successful avenues, from artistic expression to advocacy work,” she says.

4. Incredible Independence

“Every bit of success I’ve had is because of, not in spite of, my ADHD,” says Peter Shankman, an entrepreneur and author of Faster Than Normal, a book about the ADHD brain. “When I was diagnosed, everything I’d ever done in my life started to make sense. The fact that I could start and sell a company in three years for millions but couldn’t remember to take out the trash made perfect sense.”

When Shankman was in public school, he says, “ADHD didn’t exist.” What did exist, he says, was the oft-spoken line: “Sit down, you’re disrupting the class.”

Without that ADHD diagnosis, Shankman was able to figure out what worked for him and implemented it once he was out of school and could follow his own rules.

“I learned to advocate for myself at an early age and it’s been incredibly useful all through my life,” he says. “I’m glad I wasn’t diagnosed until my late 30s.”

Reinvention in life doesn’t happen often, if at all. But someone who has previously been marked as “troubled” or “difficult” can suddenly find great relief in an ADHD diagnosis. This newfound superpower gives them an opportunity to disprove who they’ve been told they are and slough off labels society has put onto them. They can finally, unapologetically — thankfully — be their independent selves.

5. Contagious Exuberance

For many people with ADHD, there is an incredible sense of relief in getting their diagnosis. After a lifetime of being different or struggling to relate to others, those four letters mean a person finally knows what’s happening with their brain and behavior. There is also a great relief when the discovery includes a green light for unleashing all that exuberance other people may have been trying to deflate.

“The vibrant, often intense enthusiasm and excitement that many individuals with ADHD experience can be a powerful motivator,” says Honos-Webb. “This energy can fuel passion, engagement and determination, driving them to pursue their interests with zeal.”

The person with ADHD exuberance can also be infectious and inspiring to those around them, says Braun.

“Those with ADHD can infuse spontaneity into their lives, making them adventurous and open to new experiences,” she says. “A great sense of humor is a common trait too, allowing people with ADHD to find joy in life’s ups and downs.”

Shankman is an excellent example of exuberance and positivity. His obvious but undiagnosed attention issues ultimately led to his rise to the top.

“I attribute my success to the fact that I was always too fast, too off the beaten track, too squirmy,” he says.

He is now a bestselling author, has started and sold three companies and is a worldwide keynote speaker about neurodiversity in the workplace.

“I’m thankful every single day for my ADHD,” he says. “It’s 100% made me who I am.”

Harness Thankfulness for ADHD

Learning how to be truly thankful for ADHD gifts and leveraging their benefits begins with paying attention to and nurturing the most helpful mindsets, Honos-Webb says. Someone with ADHD or a parent who has a child with ADHD can benefit from:

• Encouraging curiosity and discovery.
• Fostering a sense of healthy competition.
• Setting personal goals and striving to achieve them.
• Embracing change.
• Promoting questions and critical thinking.

“ADHD is not a curse,” says Shankman. “People with ADHD have been gifted with Lamborghini brains. Once they learn to drive their brain like the race car it is, there’s absolutely nothing they can’t do.”

Did you make a New Year’s Resolution to exercise more? That’s great. Working out is known to benefit physical and mental health. Plus, it can be a positive way to help manage ADHD symptoms. Here’s what you need to know about exercise, ADHD and stimulant medications, including some expert suggestions for getting physically active — whether you take medication for ADHD or not.

How exercise can reduce ADHD symptoms

A growing body of research suggests exercise may help people manage their ADHD symptoms, according to a review of evidence published in the journal Borderline Personality Disorder and Emotion Dysregulation in 2020. The authors note a single bout of exercise can lead to decreased impulsivity and hyperactivity, improved attention and better executive functioning. Findings also suggest that, over the long-term, repeated exercise can have beneficial effects on ADHD symptoms, executive functions, academic performance and movement skills.

Clinical neuropsychologist Mitchell Clionsky, PhD, says exercise is almost always part of a plan for treating ADHD — whether or not someone is taking medications.

“That is because exercise improves cardiovascular fitness, brings more oxygen-rich red blood cells to the brain, and wakes up areas of the brain involved in planning and attention,” says Clionsky, director of Clionsky Neuro Systems in Springfield, Mass.

Exercise can also enhance people’s sense of confidence and self-esteem, Clionsky adds.

“Many people with ADHD feel out of control of their lives,” he says. “They don’t get things done on time or efficiently, are often criticized for being lazy or stupid, and they feel depressed. These reactions and emotions can get in the way of a proactive approach to managing ADHD better. So, I want my patients to feel a greater ownership of their bodies and their ability to be successful.”

Mark A. Stein, PhD, a professor of psychiatry, pediatrics and psychology at the University of Washington, agrees exercise has indirect benefits for people with ADHD.

“It can help structure their day and their schedule. More structure, the better,” he says. “It also provides opportunities for social rewards for positive health behavior and an opportunity to demonstrate self-control, which can contribute to a positive self-image.”

Erica Hornthal, a dance/movement therapist, licensed counselor and founder of Chicago Dance Therapy, believes movement is a wonderful way to manage ADHD. She says it helps to regulate the nervous system, calming the brain and body while focusing attention.

“Finding ways to release or discharge the feelings of distraction, hyperactivity and scattered attention are invaluable,” Hornthal says. “Once the body can express these in a safe manner, we can then invite in calm, grounding and relaxation.”

When is the best time to exercise?

Clionsky says evidence suggests that exercising just before studying or working on a task or project can improve attention in the short term.

“I was working recently with a very bright graduate student who had nearly flunked out of university because she procrastinated with projects and fell ‘down the wormhole’ of social media, often for hours,” he says.

“By having her get off the couch and go for a 15-minute walk every morning and every afternoon before starting work on her project, it avoided her sedentary behavior, gave her a chance to plan her next hours of work, and gave her a sense of achievement,” Clionsky says. “Not easy to come by for many people with ADHD!”

How stimulants might impact your workout routine

If you’re taking stimulant medications for ADHD, you might wonder whether there’s a best way to time these with your workouts. This is a complicated question, Stein says.

“Individuals with ADHD differ so much from other individuals with ADHD, as does their response to medications,” Stein says. “Plus, there’s very little research on ADHD medications combined with exercise.”

Stein says experts “often suggest increasing physical activity and improving sleep is the first step in treating ADHD. And we usually recommend starting one treatment at a time so you can evaluate its effect.”

He explains that exercise and medication can have a synergistic effect that is positive for some people but may be problematic for others.

A review published in 2022 in the journal Sports Medicine – Open looked at results from nine trials exploring the link between stimulant medication and athletic performance. Six of those trials reported a significant positive association. Other effects that were identified included a significant rise in heart rate, core temperature and some hormone levels. However, a data analysis of two of the nine studies yielded conflicting results.

Other research has had different outcomes. In a 2016 study published in the Journal of Psychiatric Research, the authors found peak heart rate during a treadmill exercise test was significantly lower in regular users of stimulant medication compared to non-users. Additionally, stimulant medication users had a greater risk of an issue known as chronotropic incompetence, which occurs when the heart rate cannot keep up with the increased demand of exercise.

The bottom line? Check in with your doctor about what’s right for you.

Stein says, for example, that pre-existing heart abnormalities or other medications are potential risk factors that should be taken into account.

“The decision about how and when to combine exercise and stimulant treatment should be developed for each individual based on their goals and consultation with their physician,” Stein says.

Exercising safely while taking stimulant medications

Stein also recommends starting any exercise gradually and developing a consistent routine, while also scheduling recovery periods. It’s also important to hydrate, he says. So remember to drink plenty of water.

Happy New Year 2023!

Every year, millions of people see the new year as a way to reflect, look back at the year that passed by and learn from positive and not-so-positive experiences and behaviors.

We live to find meaning and a purpose in life. We want to fulfill a calling, give to and love people, and find joy in what we do. There are many aspects one needs to look at in order to be full and able to accomplish our goals and live a plentiful life.

And life itself has challenges. So how do we overcome these challenges? We all know that healthy eating is beneficial to us, but is there a “one-size-fits-all” for healthy eating? And what about cultivating relationships? Starting a family? Or navigating career and work challenges and financial goals? Every life is different, and most of us aim to find balance in most of these areas.

ADHD Online’s goal for this first month of 2023 is to bring together a digest of resources, tips and tools that can help you kickstart 2023 with helpful and relevant information. For each week in January, we will tackle one of four different pillars: health, relationships, finances and career, and home and organization.

Week One — this week — is all about health. People start the year with multiple goals around health — from changing diet, starting to exercise, creating sleep patterns and more. But most people fall short of following through and creating real, healthy habits. Why is that? We will help you navigate through this issue and more, providing articles, episodes of our Refocused podcast and other resources to help you find a balance among aspects of health. (You can also learn more through our e-book on nutrition, exercise and sleep. See details at the end of this piece.)

Week Two will be all about relationships: parent-child relationships, couples, and work relationships from an ADHD perspective. We’ve researched and published some great articles about relationships, and we will also host a special podcast on the subject.

Week Three will bring an overview of some of our most relevant articles about careers. On Monday of that week (Jan. 16), we will also have a special guest on our podcast — ADHD financial expert David Dewitt — to talk about ADHD brains and money control.

Week Four will focus on home and organization. We will have Lisa Woodruff, founder and CEO of Organize 365, as a guest on the Refocused podcast.

Finally, at the end of January, we will wrap up with some information about setting — and reaching — goals for success.

We would also love to hear from you. What more would you like to learn about ADHD? About setting good goals? About keeping your focus on those goals?

Contact us using the form below:

Other Resources:

ADHD: How Exercise, Eating Right and Good Sleep Can Help

Refocused Podcast

The holidays may not seem complete unless you toast the season with some eggnog, mulled wine, peppermint schnapps or champagne. But you may want to think before you drink if you have ADHD.

There may be more opportunities than usual to drink during the holiday season, among family gatherings, celebrations with friends, office parties and New Year’s Eve festivities. And you may gravitate toward the bar if you think that alcohol helps you relax or calms your racing brain. But people with ADHD are more likely to have problematic relationships with alcohol.

“ADHD is a disorder of self-regulation,” says Ari Tuckman, PsyD, a psychologist based in West Chester, Pa., who specializes in treating adults and teens with ADHD. “People with ADHD tend to get more caught up in the moment. (They) may struggle with self-monitoring, like, ‘How many drinks have I had? How am I?’ (And) the fun of having another drink beats out ‘I have to drive myself home’ or ‘I have to go to work tomorrow.'”

Drinking may also worsen ADHD symptoms.

“ADHD affects executive functioning, which are abilities that help us make plans, problem-solve, organize and take tasks from thought into action,” says Jeremy Schumacher, a Milwaukee-based licensed marriage and family therapist who treats patients with ADHD and has ADHD himself. “Alcohol can cause impairment in all of these areas, especially if it is used in excess.”

Drinking may slow down cognitive processes, which may make people more impulsive or emotionally dysregulated, Schumacher says. It may also lead to increased time blindness.

A link between ADHD and alcohol problems

People with ADHD often have a lack of impulse control. That means they are at risk for — among other things — binge eating and gambling. They are also at risk for binge drinking and alcohol use disorder — though it’s not a direct cause-and-effect relationship.

“All of this adds up to ADHD being an increased risk of substance abuse, as that lack of planning leads to more binge drinking or not sticking to a predetermined cut-off point,” Schumacher says. “(But) the average person with ADHD does not need to avoid drinking or be scared that it will inevitably cause issues.”

People who take medication to manage their ADHD are less likely to have problematic drinking experiences.

“Using a stimulant to treat your ADHD gives you more of that response inhibition,” says Tuckman, who co-chairs the Children and Adults with Attention-Deficit/Hyperactivity Disorder, or CHADD, Conference Planning Committee. “It helps you be more aware of what you’re doing. It helps you pause words, speaking or acting. It helps you manage the stress of your day more effectively.”

It’s possible to drink responsibly if you have ADHD, but you may need more parameters than your friends who don’t have ADHD.

“The ADHD brain won’t structure itself, but it will benefit from having a structure,” Schumacher says. “Being intentional with drinking and alcohol consumption goes a long way in mitigating any risk factors and keeping alcohol from creating problems.”

How to enjoy alcohol in moderation if you have ADHD

You can feel confident raising your glass this holiday season, if you map out what you’ll do at social gatherings before you arrive:

• Approach holiday parties with a plan. Decide ahead of time what you will and won’t do. “’I can have this many drinks over this amount of time,'” Tuckman says. “If you don’t have a specific plan, things are just going to happen.”

• Pay attention to what you’re drinking. Don’t just count drinks: Note the percentage of alcohol in a craft beer and the size of a wine glass. One large goblet may hold two drinks’ worth of wine. Reach for non-alcoholic beverages between drinks to avoid drinking too much.

• Find an accountability buddy. If you’re concerned that you may need a reminder to honor your intentions, enlist your partner or a good friend. “Having someone who can support you in your decision-making, call attention to your behaviors or help you process any emotions you’re struggling with helps create a safety net to stick to your plan,” Schumacher says.

• Check in with yourself at the party. Before grabbing another cocktail, think about how you’re feeling, what your mood is like and why you want another drink. “It’s not about right or wrong answers so much as it’s about how to make wise, considered choices,” Tuckman says.

How to successfully avoid alcohol if you have ADHD

At most holiday parties, socializing is the main event, not drinking. But some gatherings are more heavily focused on alcohol. If you’re invited to a party where you know you’ll be one of the only sober people, Tuckman says, “the first question here is: Is this party even a good idea for me to go to?” Decline an invitation if you’ll feel uncomfortable or pressured to drink against your wishes.

At parties where drinking is secondary to chatting and snacking, it’s possible to have a pleasant evening out, if you plan what to do ahead of time:

• Prepare a scripted response. Know what you’ll say if someone offers you a drink. “Keep it simple — just a straightforward ‘No thanks, I’m not drinking tonight,’ or ‘I’m on a bit of a health kick, so I’ll stick to water,'” Schumacher says.

• Bring the host non-alcoholic options. Find an alcohol-free beverage that speaks to you, then sip on that at the party. “The market has never been better for alcohol-adjacent drinking, with non-alcoholic craft beers, seltzers and mocktails all being more widely available than ever before,” Schumacher says.

• Take the pressure off yourself. Are you worried that friends, relatives or colleagues will notice that you aren’t drinking and urge you to hit the bar? Most people care more about what they’re doing, not what you’re doing. After you attend one social engagement without drinking, it may become easier to do it again.

Recognizing that you may have a problem with alcohol

People with ADHD should pay attention to how they feel and what they do when they drink. Be mindful when you notice changes to your habits.

“If you feel like you’re drinking more than you feel comfortable with,” Tuckman says, “when other people seem to be uncomfortable when you’re drinking, (if) you regret the amount that you drank or things that you did while you were drinking — those are all big red flags.”

Some signs that you’re drinking too much may seem obvious, but you may not make any changes if you aren’t tuned into your needs.

“Blacking out, experiencing memory loss or having major regret about your behaviors while drinking are also signs that you’re overdoing it,” Schumacher says. “Even having hangovers is your body’s way of saying that there was too much alcohol in your system.”

If you’re concerned about your alcohol intake, talk to a therapist who sees patients with ADHD.

“A therapist who specializes in working with ADHD (patients) will be helpful in creating a plan that works well for your specific brain, not just applying cookie-cutter advice that works for the average person,” Schumacher says. “Structure is helpful to the ADHD brain, even if ADHD brains struggle to self-regulate. So a therapist who can help you to think outside the box and build something that works well for you is what will work best.”

Are you dreading the New Year’s Eve celebrations? If you have ADHD, autism, PTSD or struggle with sensory issues, that night can be pretty challenging for you. When dealing with sensory overload and managing social expectations, it’s not easy to enjoy the occasion. What can you do to make New Year’s Eve as safe and comfortable as possible?

Why New Year’s Eve can be difficult

Exploding fireworks, loud music, drunken crowds — New Year’s Eve can be highly unpleasant for people with sensory issues, even to the point of causing physical pain.

Some common symptoms of sensory overload or being triggered are:

• Anxiety, restlessness, panic
• Feeling overwhelmed
• Irritability, anger
• Inability to concentrate
• Feeling wound up or like you have too much energy
• Physical reactions, like a stomach ache, nausea, headache, muscle tension
• Heightened sensitivity to sounds, textures, lights, etc.

There are also the social expectations to participate in the celebrations that include potential triggers. You can be stuck between joining in and suffering the symptoms or staying home and risking feelings of guilt or being misunderstood.

With all these challenges, how can you take care of yourself during this time?

How to have a sensory-friendly New Year’s Eve

Respect your boundaries

The most important thing is your comfort and safety, not meeting the expectations of others. People who genuinely care about you will understand your needs and boundaries.

“The boundary protects us from engaging in behaviors and people we don’t feel comfortable with and lets others know what we are willing and not willing to do,” says David Tzall, Psy. D., a Brooklyn, N.Y., licensed psychologist.

Be honest about what you need and listen to your body. Are you feeling tired? Don’t push yourself to stay up late. Are you uncomfortable about going to a friend’s party? It’s okay to decline the invitation.

Learn to say no

Attending a party means dealing with uncomfortable and even painful consequences, but declining an invitation can invoke feelings of shame or guilt, especially if the host takes it personally.

“One of the best approaches is to be honest and draw boundaries within ourselves and others,” says Tzall. “Being honest can take several forms. You can let the person know you’re not feeling up to it, would like to be alone, or have other plans. If you wish to spend the evening alone and not around others, then you do, in fact, have other plans. They do not need to involve others. You simply made other commitments to yourself and wish to see those through.”

Discover your triggers

A crucial part of keeping yourself safe and respecting your boundaries is understanding your triggers — things, words or sensations that elicit a strong emotional and physical reaction — and how you react to them. It’s not always a panic attack. Sometimes, you can get angry for no apparent reason, go numb, get extremely sleepy or suffer a pounding headache.

Consider keeping a diary to write down your triggers, reactions and possible ways to avoid or deal with them. Think of healthy coping mechanisms, such as breathing exercises or other grounding techniques.

Make a plan

Create an action plan just in case your condition worsens. Is there someone you can reach out to if you need help? Where will you feel the safest — at home, at your parents’ house?

You can stock up on food to avoid going out and bracing the loud and drunk crowd.

Make sure you have your comfort items at hand, like a weighted blanket or noise-canceling headphones.

If you plan on participating in a party or a gathering, Tzall suggests that you “build in small breaks when around others. This approach can be helpful, so you’re only taking small bites of socialization. It also changes the perspective of the interactions in that it is not one long drive but instead a trip with many different rest points along the route.”

Consider a trip

You can also plan a trip to somewhere quiet and go alone, with your family or a few friends. Popular destinations will still host New Year’s Eve celebrations. Still, an accommodation like a mountain cottage should provide reasonable quiet and privacy.

Celebrate on your own terms

Not participating in the usual parties and events like the Times Square countdown doesn’t mean you can’t celebrate at all. You may do your own countdown at noon to avoid fireworks, and it’s a great way to include smaller children in the festivities. You can also organize a celebratory breakfast or brunch.

“One of my favorite tips is to limit any gathering and involve close family or friends,” says Tzall. “This limits the amount of stimulation you are around because of the crowd size and has the benefit of being around a safe space. It is likely to be safe because this group will have information about your condition and would be comfortable giving you space and not take it personally if you need to step out and be with yourself.”

Give yourself time to recover

Even when you take all the steps to make it as comfortable as possible, New Year’s Eve can still exhaust you mentally and physically. Take it easy and give yourself space to recover after the ordeal, especially if you experience sensory overload, panic attacks or unpleasant physical symptoms like nausea.

If you have a friend or family member who has ADHD, autism or other neurodivergent condition that causes a person’s brain to work a bit differently, you might be wondering what products, and holiday gifts, have been created with this population in mind. Below is an introduction to some common items available to help with the sensory challenges that many different learners face.

Fidget Spinners

Fidget spinners are perhaps the best known of the fidget toys and the product that started the fidget trend. These spinners can help those with autism who are experiencing sensory overload, but are also ideal for those with ADHD or anxiety issues. There are styles for both children and adults, and a wide range of colors and materials are available.

Sand, Slime and Putty

Sand, slime and putty all provide important sensory stimulation but also help to develop fine motor skills, which can sometimes be lacking in neurodivergent children. These substances can be used by themselves or as part of other games or activities. They come in different colors and scents to further engage a child’s senses.

Chewelry

This new term describes items that can provide important oral stimulation for teens and adults with ADHD, autism or other sensory issues. The products allow for that stimulation in a way that is discreet or socially acceptable. Chewable jewelry is made to be stylish or fashionable and can be constructed from a variety of materials, including silicone and braided cloth or rope. These chewables help to deal with sensory overload or to relieve boredom or anxiety.

Popper Toys

Popper toys can also provide opportunities for sensory play for adults, teens and children. They are portable, easy to clean, and are not too loud for those who are noise sensitive. People with autism or ADHD or other conditions can find the popping, squishing motions relaxing. There are many colors and styles to choose from. Amazon.com carries a wide variety of these toys.

Weighted Vests and Blankets

Weighted items such as vests and blankets are becoming increasingly popular, often recommended by therapists and special education teachers across the country. These items provide what is called “proprioceptive input” — which helps a person understand where their body is in space. Weighted vests and blankets provide deep pressure to a person’s joints and muscles, and can be calming and relaxing for many with ADHD and autism. Studies have also shown these products help with mental skills like focus and attention — something many neurodivergent individuals struggle with. People use compression vests, which provide deep pressure but without the weight, for a similar purpose.

Sensory Mats

These mats come in a wide range of textures. Children are able to explore them with their hands or feet. The textures are meant to help neurodivergent children engage their senses in a playful and relaxed way. The mats also help special needs children manage sensory input in an acceptable way.

Sensory Stickers

Similar to sensory mats, but smaller, portable and more discrete, these stickers come in a variety of textures. They can be stroked, scratched or scraped to provide sensory stimulation — without it being noticeable or distracting to others. These are inexpensive, come in a variety of styles and colors, and often have affirmations written on them to further induce a calming effect.

•••

There are many toys and sensory items that can help people deal with symptoms of their ADHD, autism or other neurodivergent condition. These items can help relieve anxiety, provide sensory stimulation and improve concentration and focus. They are great ideas for meaningful gift-giving.

Below are some resources offering more information on some of these sensory gifts. (These are only a handful of possible resources; ADHD Online does not recommend products and is not compensated in any way for providing this information):

Autism Parenting Magazine

Carmen B. Springee Autism Center of Learning

The Ability Toolbox

Chewelry: Stylish Sensory Chew Jewelry for Adults with Autism and ADHD

By Mary Fetzer

Clinically reviewed by Dr. Raafia Muhammad, MD, MPH

From Thanksgiving through the New Year, the hustle and bustle of the season are in high gear. For those with ADHD, the stress and excitement surrounding the holidays can be difficult. Experts offer their advice for getting everyone through the busiest time of the year.

“The holidays are a time for family, friends and fun but can be challenging for people with ADHD,” says psychiatrist Jeff Ditzell of New York City, who specializes in adult ADHD and life optimization coaching. “The festive season can have a significant impact on a person’s ability to think clearly and make decisions — and it can bring on feelings of pressure and stress that exacerbate ADHD symptoms.”

The holiday season involves planning, organizing, making lists and remembering important dates — things that can be difficult for people who have ADHD.

“ADHD is associated with challenges involving executive functioning skills, which include working memory, planning and prioritizing, organization, initiating tasks, impulse control and emotional control,” says Danielle Dellaquila, senior associate therapist at Gateway to Solutions, a goal-oriented therapy and counseling practice based in New York City.

The holidays often bring elevated expectations and a “so much to do, so little time” mentality. Women with ADHD, in particular, can be overwhelmed by the many boxes they want to check off, from party planning and decorating to cooking and present-buying. And research finds that women are particularly affected.

Surveys show that women still perform a much larger percentage of household tasks — including around the holidays — than men do. And a 2019 Harvard study in the journal American Sociological Review found that women also do more “cognitive labor” than their male counterparts; that is, they are more mentally involved in daily tasks. Specifically, women report anticipating family needs, figuring out how to fulfill these needs and monitoring their progress. The added tasks that accompany the holiday season only amplify this cognitive burden, particularly for women who have ADHD.

“The addition of visiting family, meal preparation and stimulating social gatherings can make it difficult for women with ADHD to remain focused, set priorities, anticipate changes and manage stress,” Ditzell says. “For this reason, women are more likely to feel isolated and uncertain about how they’re expected to handle situations that arise during this time.”

Even people who have successfully figured out how to manage their ADHD during the rest of the year can feel like they’re not in control when the holiday season arrives. But there are things you can do to make the holidays less stressful and more enjoyable for everyone. Here are some tips:

• Keep Up With Your Daily Routine

Routines are important to the ADHD brain, and it’s important to stick with them even when (especially when) schedules and tasks become intense.

“Maintaining your regular daily routines during hectic times can help you avoid unnecessary stress factors,” Ditzell says.

If you exercise on a regular basis, for example, aim to continue doing so throughout the holiday season. And stick to your regular sleep schedule to help improve focus and energy levels.

• Plan Ahead, Make Lists and Embrace Technology

Ditzell recommends creating a plan to stay on track during the holidays.

“Don’t wait until the last minute to buy a gift, plan a party or book holiday self-care appointments,” he says. “Plan them out so you can find extra time to relax and enjoy the season.”

Dellaquila recommends using calendars and technology to stay on top of holiday plans and dates.

“Set a reminder to discuss holiday plans with loved ones in advance so that you are not scrambling with the stress of last-minute plans,” she says.

Kimberly Vered Shashoua, a therapist at Vered Counseling in North Carolina and Texas, says her biggest tip for surviving the season is to outsource your brain to technology.

“Whether you use an app like ToDoist or rely on a smartwatch to give you notifications, having an external ‘brain’ to keep track of things and to remind you to do things when you need them can be a huge help,” she says.

• Set Small Goals

Dellaquila recommends that instead of baking all the cookies or buying all the gifts you need at once, focus on a few at a time so you don’t become too overwhelmed.

“Do small goals for many of your holiday tasks,” she says. “Instead of aiming to wrap fifty presents in one night, set aside time to wrap five gifts a day for ten days.”

• Establish Boundaries

And if even the small goals are causing stress, take a step back and evaluate the importance of your various holiday tasks. It’s likely that some things really aren’t necessary. No one can do it all, nor should they be expected to do so. One of the most effective things you can do to have a happy and successful holiday season is simply to slow down. That could mean declining an invitation to a holiday party or cutting back on the decorating.

“Think about the responsibilities you hold yourself to during the holidays and decide which are serving you and your family well,” Dellaquila says. “The holidays should be enjoyable: If something is causing you too much stress, then you should not feel guilty about saying no.”

• Take Care of Yourself

It’s easy to get so caught up in the holiday season that you forget to take care of yourself. Be aware of your ADHD symptoms — feeling frazzled or irritable or having difficulty staying focused on tasks — and address them when they start becoming unmanageable.

“While you may have lots of things to do, take some time out of your day for yourself to relax and recharge,” he says. “An enjoyable holiday workout, a visit to the spa or even just a good night’s sleep will help you deal with stressors that come up this time of year.”

• Keep Expectations Reasonable

It’s easy to get caught up in trying to make the holidays perfect, but perfection shouldn’t be the goal.

“The most important thing is that you enjoy the holidays and make memories with the people you love,” Dellaquila says. “Years from now, your kids won’t remember or care that you forgot to make their favorite potatoes or that you didn’t get them matching holiday pajamas. But they will remember if Mom was constantly stressed and in a bad mood during the holidays.”

Try not to sweat the small stuff during the holidays, she adds. “Keep in mind what the holidays are really about,” she says.

• Seek Professional Help

Families tend to spend more time together during the holidays, and family-related issues are common. Ditzell recommends seeking help from a psychiatrist or therapist if your family is experiencing holiday stress.

Resources:

The Guardian: Who Does the Housework?

American Sociological Review: The Cognitive Dimension of Household Labor

ToDoist.com