Hey there!
Happy Momentum Monday (on a Sunday)!
We’re getting close to the holiday finish line, but as we all know—this time of year can bring out all the emotions, even/especially the “messy” ones. Whether it’s your kid crying over a broken ornament, a family member losing it in the middle of dinner, or you feeling like you’re about to snap—holiday meltdowns happen. This week, let’s talk about how to manage those moments (yours and theirs) without spiraling into a full blown lose your sh!t, burn it all to the ground, leave everyone behind and move to a deserted island moment.
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Why Meltdown Management Matters for ADHD Brains:For a lot of us, holidays can feel like sensory overload central: loud noises, packed schedules, and unexpected changes throw us off balance quickly. Add in heightened emotions from family dynamics, fatigue, or just trying to do too much, and—boom—a meltdown can sneak up on anyone. The key? Catching those stressors early and having tools ready to handle the overwhelm when it hits.
Key Habits for Handling Holiday Meltdowns:- Spot the Signs Early
Whether it’s you or someone else, meltdowns usually have warning signs: irritability, zoning out, snapping over little things, or even a physical sense of tension. When you notice these signs creeping in, pause and address them before they boil over. (Take a minute right now to think about your triggers. Anything from last year jumping out that you can maybe head off this year?) - Create a Safe Escape Plan
Have a go-to escape route for when emotions run high. Step outside for fresh air, take a quiet moment in the bathroom, or go for a short walk. If you’re hosting, set up a “calm corner” where anyone (you included!) can step away to reset. Also, you are allowed to set boundaries around whatever you’d like. Ask for what you need. - Breathe and Reset the Vibe
Simple breathing exercises can work wonders in the heat of a meltdown. Try the 4-7-8 technique: breathe in for 4 counts, hold for 7, and exhale for 8. Or, shift the energy in the room with humor, music, or a quick change of scenery. - Normalize It—Meltdowns Happen!
Nobody’s perfect, and that’s okay. Whether it’s your kid having a public tantrum or you feeling snappy with your co-worker, remind yourself that meltdowns are part of being human. Take it as a sign to slow down, regroup, and give yourself (or others) a little grace.
Action Step for This Week:Identify some ways for you to notice you’re heading towards a spiral. What are the warning signs? If you take a minute now to think about what those look/feel like, you’ll be much more prepared to handle them when/if they arise. Then think of one or two strategies to handle holiday stress—whether it’s setting up a “calm corner,” stepping outside when you feel overwhelmed, or practicing deep breaths when tension rises. Keep these ideas handy and see how they help you navigate those tricky moments for the rest of the year.
P.S. As we wrap up the holidays, don’t forget to join me for my upcoming workshop: “Strolling into the New Year Instead of Stumbling: How to Approach the New Year with Empowerment and Optimism.” It’s happening soon, and we’ll dig into ADHD-friendly strategies for setting yourself up for a calm, confident 2025.
Until next week, take it one moment (and meltdown) at a time—you’ve got this! Leah 🌶 |
