NDBIN Newsletter – Winter 2024
Thriving During the Holidays
By Andrea Sailer
With the holidays upon us, many brain injury survivors will find themselves facing more overstimulation than normal. This extra stimulation can cause additional brain fatigue and stress, and in some situations, both fear and panic may set in.
Overstimulation is one of the most common side effects of brain injury, and it can be caused by any combination of sounds, images, light, emotions, smell, taste, and touch. Because overstimulation can't be seen, it can be a mystery to those who have never experienced it.
I experience overstimulation being a full-time working mother – I'm cooking supper all while mentally going
through my to-do list for the rest of the week, my two toddlers running around playing and shouting, and my
husband is turning on the TV or laughing happily with my girls. There are times when I can select my attention
and ignore the other things going around me. But there are also times when my brain hits a wall and says "Nope,
this is too much!!!" and I need to turn off the TV and ask my husband to take the girls to another room while I
finish supper. I've never experienced a brain injury, but during those times of overstimulation, I often think
of my clients with brain injury and know that their stimulation is similar, but likely more frequent, more
significant, and they require more energy to recover from overstimulation.
Here are some holiday tips to help you get through the celebration while still prioritizing your health and needs! NOTE: It's important to listen to your body and rest when needed.
Keep unnecessary stimulation to a minimum. Decrease the amount of stimulation in places where you have control. If you know you're headed to a mall, crowded restaurant, or busy house, don't watch television before heading out or listen to the radio on the way there to preserve your "brain power" for stimulating events. If you are going to a friend's or family member's house, have a planned "getaway" location (i.e., bedroom, bathroom, basement) available to get away for breaks while you're there.
Get additional rest. While this one seems obvious, it is sometimes hard to do with the hustle and bustle of the holiday season. Rest is critical to help your brain recover from overstimulation. Take a nap before or after your outing and do your best to get a good night's sleep each night. Avoid caffeine too late into the day. Give yourself a designated bedtime and stick with a schedule throughout the holidays.
Take shorter trips. If you have a lot to do, you may want to consider breaking it up into smaller trips. It will be easier to do one errand each day rather than trying to cram five things into one outing. It may take longer, but your brain will thank you!
Write lists (to-do, grocery, schedules). Sticky notes and shopping lists are going to be your best friend. Having a plan that details exactly where you need to go and what you need to purchase at each location will help you keep your stress levels down and keep you organized.
Ask for help. It can be hard to do, but sometimes you need to ask for help – whether it's asking for someone to drive you somewhere, carry your bags, or even run an errand for you.
Stay hydrated. The brain functions best when it is fully hydrated. When you are out shopping or cooking a large meal, it is easy to become dehydrated. Do your best to keep a water bottle near you all day long and set reminders/alarms so you remember to drink water. As tempting as it is, drinking alcohol and caffeine will cause you to become dehydrated, so it is best to avoid these drinks when you know you are going to be faced with overstimulation.
Prepare ahead of time. Make lists. Run errands early on. Make freezer meals. Space out everything you want to do, like cleaning or shopping. That way, you don't feel rushed and have plenty of time to do things at your own speed. It's also wise to give yourself a day of rest before any celebration.
Set boundaries if needed. Setting boundaries is important for your mental health during the holidays. Whether that means delegating responsibilities or stepping away from the chaos for a moment, sometimes you must set boundaries. It might be difficult at first to establish boundaries with a family member or a friend, but this will help loved ones understand what's best for you and have things end better for everyone in the long run! They should know that with a traumatic brain injury (TBI), holidays can require parameters in your social life. And this allows you to be at your best when you're with them.
Don't overexert yourself. When you're a TBI survivor, fatigue can be a constant struggle. Holiday parties and celebrations often run for many hours, and you may become tired easily. Monitor your energy levels and take breaks or leave when needed.
Undertake reasonable tasks. Everyone has identifiable strengths and weaknesses. Find things you can do yourself and designate people to help you. Injury or no injury, working together on holiday celebrations brings family members together. You can have a joyful opportunity to bond.
Upcoming Events
NDBIN has many upcoming events over the next few months. Check out our events page to stay informed of exciting upcoming opportunities. If you'd like to see something come to your area – just ask! Contact Carly Endres at (701) 777-4008 or carly.endres@und.edu to set an event up near you.