Summer Survival Guide for Kids with ADHD and Autism

The summer holidays are in full swing, and many parents are grappling with the challenges of keeping their children entertained and stimulated. Research suggests that almost 2 million parents admit to a ‘Fear of the School Holidays’ (FOSH), driven by concerns about childcare, finances, and boredom. For families with neurodivergent children, the demands of the extended break can be particularly overwhelming. Challenges are amplified often leading to sensory overload and increased anxiety.

Dr Selina Warlow, a leading psychologist specialising in neurodiversity, offers expert advice to help parents navigate the summer holidays with their neurodivergent children.

“The summer holidays can be a double-edged sword for children with ADHD and autism," Dr Selina Warlow explains. "The lack of structure can exacerbate symptoms, while increased sensory input and social demands can lead to heightened anxiety. By understanding and addressing these challenges, parents can create a more enjoyable and supportive environment during the summer holidays”.

Dr Warlow recommends the following strategies to help parents manage these challenges:

Plan Ahead and Involve Your Child

Preparation is key. Sit down with your child and review the activities and destinations ahead of time. This can help reduce anxiety by familiarising them with what to expect. Use visual aids, such as pictures or videos of the resort or activities, to make the unknown feel more manageable.

Create a Daily Routine

Structure is crucial for neurodivergent children. Establish a daily schedule that includes mealtimes, activities, and rest periods. Stick to this routine as closely as possible, even when on holiday, to provide a sense of predictability and security.

Keep them Cool and Comfortable

Sensory sensitivities can be exacerbated by heat and bright light. Ensure your child stays cool by keeping them in the shade during outdoor activities, dressing them in light, breathable clothing, and providing hats and sunglasses. Consider using weighted blankets or compression clothing, which can have a calming effect for some children.

Prioritise Sleep

A consistent sleep schedule is essential for maintaining your child’s well-being. Set a regular bedtime and wake-up time, even during the holidays. Create a calming bedtime routine that may include a warm bath, reading, or listening to soothing music to help your child wind down.

Provide Sensory Breaks

Overstimulation can lead to meltdowns. Plan regular sensory breaks throughout the day where your child can retreat to a quiet, safe space. Bring along familiar items like noise-cancelling headphones, fidget toys, or a favourite blanket to help them self-regulate.

Balance Screen Time

While it’s tempting to rely on screens to keep children occupied, it’s important to balance screen time with other activities. Set specific times for TV or gaming and incorporate breaks to engage in physical activities, arts and crafts, or outdoor play. This balance helps reduce the risk of overstimulation and encourages healthier habits.

Limit Overcrowded or Noisy Venues

Choose activities and locations that are less crowded and offer quieter environments. If you do visit a busy place, try to go during off-peak times to minimise sensory overload. Always have an exit strategy in case your child needs to leave quickly.

Encourage Physical Activity

Incorporate physical activities that your child enjoys, whether it’s swimming, biking, or a simple walk in the park. Physical exercise can help reduce anxiety, burn off excess energy, and improve overall mood.

Communicate Openly

Keep the lines of communication open with your child. Talk to them about how they’re feeling and be attentive to signs of distress. Use simple language to explain any changes in plans and validate their emotions by acknowledging their feelings.

Embrace Flexibility

While structure is important, it’s also essential to be flexible. Sometimes plans need to change, and that’s okay. Prepare your child for this possibility and reassure them that it’s all part of the adventure. Flexibility can help both you and your child manage expectations and enjoy the holiday more fully.

Dr Selina Warlow encourages parents to seek professional support if needed and to prioritise their own well-being during this demanding period.