Chinese New Year (CNY) brings with it bustling celebrations and endless visiting. While these activities can be thrilling, they can also overwhelm children—particularly those with attention-deficit/hyperactivity disorder (ADHD). Loud noises, vibrant visuals, and disrupted routines can ratchet up stress levels quickly.
According to the Institute of Mental Health in Singapore, ADHD is among the most common mental health conditions affecting local children, with approximately 4–5% of school-going children estimated to have symptoms of ADHD. These symptoms, including inattention, hyperactivity and impulsivity, can make large social gatherings and festive events particularly stressful.
Early identification and proper management of these symptoms are crucial to helping children develop essential coping skills, maintain healthy relationships, and succeed in school settings. By addressing symptoms proactively, caregivers and professionals can create a nurturing environment in which these children can thrive, leveraging their unique strengths while minimising potential challenges.
“While the centre does not currently have any children diagnosed with ADHD, we do have other children with special needs such as autism, fine and gross motor needs and those who require emotional regulation. Our teachers are trained to attend to each of them with care and attention,” says Imelda Anthony, Principal of St Joseph’s Home Infant & Childcare Centre.
Fortunately, with some planning and a focus on self-regulation, you can help your kids stay calm and enjoy the festivities. Below are seven life hacks to guide you in creating a more peaceful and positive CNY experience for everyone.
Plan Pockets of Quiet Time
Between long house visits and family dinners, it’s easy for kids to get overstimulated.
- Hack: Proactively schedule breaks in your CNY itinerary. Whether it’s a quiet reading corner at Grandma’s place or a short walk outside, short “time-outs” can help reset overloaded senses.
- ADHD Tip: Set a reminder on your phone for these breaks so you don’t forget. Kids with ADHD benefit from predictability, and knowing a break is coming can reduce anxiety about big social gatherings.
Create a “Calm Down” Kit
A personalised kit can work wonders when your child starts feeling on edge or restless.
- Hack: Fill a small bag with items that soothe your child—fidget toys, colouring pages, headphones for music or white noise, and perhaps a familiar stuffed toy.
- ADHD Tip: Noise-cancelling headphones can be particularly helpful for children who are sensitive to loud sounds. Even a few minutes with the headphones on can lower stress and help them self-regulate.
Control Screen Time—But Use It Strategically
Long gatherings might tempt parents to rely on screens for distraction, but too much screen time can rev kids up instead of calming them down.
- Hack: Set firm limits. If your child needs screen time to decompress, choose soothing apps or slow-paced games over flashy, fast-paced ones.
- ADHD Tip: Explain the boundaries in advance (e.g., 15 minutes of a quiet puzzle game) to avoid meltdowns. A clear plan helps set your child’s expectations.
Soothe with Slow, Deep Breathing
Breathing exercises aren’t just for adults—kids can benefit immensely from this simple strategy, too.
- Hack: Practice “balloon breathing” with your child before the festivities begin. Inhale deeply through the nose while pretending to inflate a big balloon, then slowly exhale through the mouth.
- ADHD Tip: Visual aids (like an actual balloon or a smartphone breathing app) can help children focus on the rhythm of their breath and tune out environmental chaos.
Offer Healthy Snacks & Hydration
Sweet drinks and sugary snacks might add to the celebratory spirit, but they can also amp up hyperactivity.
- Hack: Balance out the inevitable sugar with healthier nibbles like fruit wedges, nuts, or granola bars. Keep water or low-sugar drinks handy at all times.
- ADHD Tip: Protein-packed snacks (like cheese cubes or edamame) and consistent hydration can stabilise energy levels, helping your child avoid rapid highs and lows.
Institute a Bedtime Wind-Down Routine
Late nights are common during CNY, but that doesn’t mean you can’t create a soothing evening ritual.
- Hack: Schedule quiet activities (like reading a bedtime story or doing gentle stretches) before lights out. Dim the lights and reduce stimulation at least 30 minutes before bed.
- ADHD Tip: Consistency is crucial. Even if bedtime shifts a bit, aim to keep the wind-down activities the same each night to signal that it’s time to rest.
Involve Them in the Process
Giving kids a sense of control can reduce their anxiety and help them feel prepared for a busy day.
- Hack: Let them help plan the day’s schedule or pick a favourite quiet activity to do between visits.
- ADHD Tip: Use visual aids (like a picture checklist) to outline the sequence of events, so your child knows what to expect—minimising surprise triggers that might lead to overstimulation.
Cover photo by Getty Images for Unsplash