In a world that often prioritizes tradition over flexibility, navigating neurodivergence during the holidays can be particularly stressful.
The holiday season can also highlight the complexities of family dynamics—especially for families navigating neurodivergence. Angela Nguyen, a therapist specializing in ADHD and neurodivergent family systems, shares her personal journey and professional insights. One powerful takeaway emerges: creating inclusive holiday traditions benefits both neurodivergent individuals and their neurotypical siblings.
In a world that often prioritizes tradition over flexibility, Angela challenges us to rethink how we approach the holidays to foster connection and belonging for every family member.
Key Takeaway: Inclusive Traditions Make the Holidays Better for Everyone
Families navigating neurodivergence face unique challenges during the holidays, from sensory overload to changes in expectations. By embracing inclusive practices, families can create a holiday season that’s meaningful and manageable. Here’s how:
1. Set Realistic Expectations
- The holidays don’t have to be perfect—focus on connection over perfection.
- Accept that plans may need to shift to accommodate everyone’s needs.
- Communicate openly with family members about what’s achievable.
2. Plan Sensory-Friendly Activities
- Incorporate quieter, low-stimulation activities, such as board games or a family movie night.
- Create spaces where neurodivergent members can retreat if they feel overwhelmed.
- Consider the sensory aspects of meals, decorations, and gatherings.
3. Acknowledge Sibling Experiences
- Neurotypical siblings often feel the pressure to “hold it together” or minimize their emotions.
- Encourage siblings to express their feelings and validate their unique experiences.
- Remind siblings it’s okay to prioritize their self-care and set boundaries.
4. Navigate Cultural Expectations with Compassion
- Cultural norms, such as prioritizing family harmony, can increase stress for everyone.
- Be honest about the family’s limitations and openly discuss how to balance cultural values with mental health needs.
- Reframe guilt as a sign of care, but not as a reason to ignore personal well-being.
5. Practice Self-Compassion and Flexibility
- Allow room for mistakes, changes, and unexpected challenges.
- Remind yourself that imperfection is part of being human.
- Celebrate the small moments of connection and joy that arise.
Final Thoughts
The holidays can be a source of stress, but they’re also an opportunity to reimagine what family traditions can look like. By prioritizing inclusivity, open communication, and self-compassion, families can create an environment where everyone feels supported and valued.
This season, give yourself permission to embrace imperfection and focus on what truly matters: connection, understanding, and love.
For more support and resources, explore:
- Yellow Chair Collective
- Watch Podcast Video on Youtube: https://youtu.be/tqtzbOj79LM
- Entwine Community
Seek An Neurodiversity-Affirming Therapist in Los Angeles, CA at Yellow Chair Collective in Los Angeles or New York
If you are seeking therapy specifically tailored to your needs, consider reaching out to the therapists at Yellow Chair Collective. We understand that there may be unique contextual factors that may influence your experiences.
At our Los Angeles, CA, and New York City, NY-based therapy practice, we have many skilled, trauma-informed, and culturally sensitive therapists who can provide an empowering therapeutic experience. For your added convenience and simplicity, we offer online therapy for anyone in the state of California or New York. We know that beginning your healing journey and learning mindfulness practices can be challenging, and we want to support you along the way. Follow the steps below to begin.
- Fill out the contact form to get connected with us.
- Get matched with one of our individual therapists.
- Start the next step in your career journey.
Other Services at Yellow Chair Collective
There are many options for treatment using online therapy in California and New York, it just depends on what you’re needing. And while we certainly service Asian American folks, we also work with individuals from other cultures, too. So, whether you’re needing support in overcoming anxiety, burnout, trauma, or PTSD, we can help. Likewise, we serve teens and couples in need of support, too. So when you start online therapy with us, you can bring your whole self, including past struggles, cultural impacts, and more.
