Navigating December Part 1: Managing the Holiday Hustle with Menopause and Adult ADHD
For the last twenty years as a mom of three, one of my biggest responsibilities was making December magical. I always wanted to make the holidays special for my children and all of our family members. Over the years, I think I tried out just about every strategy for getting the perfect gifts for all family members and from all family members (and Santa Claus). Aside from gift-organizing, responsibilities included getting the family from New Jersey to New York on Christmas day, ensuring we had enough food for all, planning around extracurriculars, and decorating not one but two houses (and trees).
Our situation would’ve been challenging for anyone, but for a mom with undiagnosed ADHD, it was extremely overwhelming and discouraging. I was stressed, spread thin, and felt guilty about not being able to enjoy the “most wonderful time of the year.” For me, the holiday season meant sensory overload before I even knew what that meant or how it affected me uniquely.
December is a month filled with festive cheer, family gatherings, and, for many, a whirlwind of activities that can make maintaining health goals feel like an uphill battle. For adult women navigating menopause and adult ADHD, the challenges can seem even more daunting. Balancing hormonal changes, fluctuating energy levels, and the impulsivity that ADHD brings can make December's demands particularly overwhelming.
But fear not! With a few strategic adjustments and personalized strategies, you can stay on track and even thrive during this bustling season.
This month, I will be running a blog series about navigating the challenges of December and the holiday season. This series will comprise three blogs offering tips and tricks for managing stress, controlling impulsive behavior, and creating a routine. Each blog will also be accompanied by a healthy recipe to add to your week! I hope this blog series guides you to find peace in your personalized routine this holiday season!
The Holiday Hustle
Tip 1: Managing Stress in the Festive Frenzy
Where it comes from:
Holiday Stress: Planning parties, buying gifts, and managing family expectations can ramp up stress levels. For those dealing with menopause and ADHD, this stress can amplify symptoms like anxiety, mood swings, and difficulty concentrating.
Emotional Ups and Downs: Menopause already affects emotional stability, and the added pressures of December can intensify feelings of frustration, irritability, or even depression.
How to address it:
Stress Management Techniques: Incorporate mindfulness practices (link to https://www.vibranthealthbyclaudia.com/blog/finding-peace-in-the-hustle-mindfulness-for-busy-schedules), deep breathing exercises, or short meditation sessions into your daily routine to help manage stress levels.
Emotional Support: Encourage journaling (link to https://www.vibranthealthbyclaudia.com/blog/the-transformative-power-of-journaling-a-health-and-wellness-coachs-guide-to-morning-pages) or talking with a trusted friend or therapist to process emotions. Remember, self-compassion is key during this time.
Ask Yourself:
How can I carve out moments of calm amidst the holiday chaos?
Maybe it’s dedicating five minutes each morning to meditation or setting aside time each evening to unwind with a good book. Whatever sounds relaxing to you!
Tip 2. Regulating Routines in a Disrupting December
Where it comes from:
Travel and Social Events: December often involves travel and numerous social gatherings, which can disrupt established routines. For those with ADHD, maintaining structure is crucial, and these disruptions can lead to difficulties in staying organized and adhering to health goals.
Irregular Sleep Patterns: Holiday festivities and late nights can interfere with sleep schedules, further impacting focus and energy levels.
How to aDdress it:
Flexible Planning: Create a flexible schedule (link to https://www.vibranthealthbyclaudia.com/blog/finding-peace-in-the-hustle-mindfulness-for-busy-schedules) that accommodates holiday events while still prioritizing essential health habits. For example, block out specific times for exercise or meal planning as if they were appointments in your calendar, even amidst all of the busyness.
Sleep Hygiene: Maintain healthy sleep habits by setting a consistent bedtime, creating a relaxing pre-sleep routine, and limiting screen time before bed. This is the most crucial part of your routine to protect even during the holidays.
Ask yourself:
How can I adapt my daily routine to accommodate holiday events without sacrificing my health goals?
Perhaps this means setting a bedtime alarm, preparing your workout gear the night before or planning out your day ahead the night before. Any of which can help maintain consistency.
Tip 3: Outsmarting the Symptoms of ADHD
Where it comes from:
ADHD often means facing unique challenges when trying to stay on track with health goals. During the holidays, there are already enough circumstances distracting you from your health goals! Creating personalized systems can help you navigate these blind spots effectively whether or not you struggle with ADHD.
How to address it:
Digital Calendar Organization: Use your digital calendar to block out specific times for meal planning, exercise, and other health-related tasks. Include links to resources as notes under the event, such as linking your meal plan recipes to that event in your calendar. This minimizes distractions and keeps everything you need in one place.
Healthy Habit Tracker: Keep a habit tracker in your planner to visually track your progress. Crossing off completed habits provides instant gratification and keeps you motivated, much like those stickers or brownie points we used to get in first grade.
Flexible Routines: Establish flexible routines that allow for spontaneity while maintaining structure. This means that while there is always time blocked out in your schedule, the way you spend that time can be adaptable. For example, incorporate short movement breaks or reset points throughout your day to stay refreshed and focused. Each break can look different; a fifteen minute yoga, a quick walk outside, throwing a toy with your dog or even vacuuming around the house!
Ask yourself:
What personalized systems can I implement to keep my focus in check so that I can actively pursue my health goals?
Whether it’s organizing your calendar, using a habit tracker, or scheduling flexible breaks, find what works best for you and schedule it!
December doesn’t have to derail your health goals, even when juggling the complexities of ADHD and menopause. By anticipating the challenges and implementing tailored strategies, you can navigate the holiday season with grace and resilience. Remember, it’s about progress, not perfection. With the right tools and support, you can stay on track and continue moving towards your health and weight loss goals, one step at a time.
Given the tips from part one of this month's series, how can you prepare for the upcoming month to support your health goals? What small changes can you make now to set yourself up for success during the holidays?
Reflect on these questions over the next week and enjoy this week’s featured recipe!
Recipe 1: Avocado and Egg Toast
A simple yet nutritious breakfast that provides healthy fats, protein, and fiber to kickstart your day.
Ingredients:
- 2 slices whole-grain bread
- 1 ripe avocado
- 2 eggs
- Salt and pepper to taste
- Red pepper flakes or herbs for garnish (optional)
Instructions:
1. Toast the whole-grain bread to your desired level of crispiness.
2. While the bread is toasting, mash the avocado in a bowl and season with salt and pepper.
3. In a non-stick skillet, cook the eggs to your preference (fried, poached, or scrambled).
4. Spread the mashed avocado evenly on each slice of toast.
5. Top each with an egg.
6. Garnish with red pepper flakes or your favorite herbs if desired.
7. Serve immediately and enjoy!
Health Benefits:
Avocado provides healthy monounsaturated fats and fiber, which help keep you full and support heart health. Eggs are an excellent source of high-quality protein and essential nutrients like vitamin D and choline, which are important for brain health.
If you would like to learn more about my background or schedule a time to seek out advice or accountability with me, check out my bio below:
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”
To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here..