FND and the “Silly Season”: Managing Flare-Ups During the Holidays
Nov 25, 2025
The holiday season is often seen as a time of joy, connection, and celebration. However, for many people, it can also be a source of stress, overwhelm, and emotional strain.
For individuals living with Functional Neurological Disorder (FND), these challenges can feel even more pronounced. The combination of disrupted routines, family dynamics, travel, and sensory overload can make symptoms more noticeable or harder to manage.
If you find yourself struggling during this time of year, you are not alone. With some strategies in place, you can navigate the season more smoothly and even find moments of joy.
Why the Holidays Can Trigger FND Symptoms
FND is highly sensitive to stress and emotional states. Even small changes in routine, unexpected events, or heightened emotions can make symptoms like weakness, tremor, tics, or functional seizures more prominent.
Common holiday triggers include:
- Family Dynamics: Arguments, tension, or unspoken conflicts can increase stress.
- Overstimulation: Crowds, noise, bright lights, and busy shopping centres can overwhelm the nervous system.
- Changes in Routine: Late nights, irregular meals, travel, and disrupted sleep patterns can destabilise your system.
- Emotional Pressure: Expectations to “be happy” or “perform” socially can feel overwhelming and exhausting.
Understanding your personal triggers is the first step toward planning for them, and it’s important to remember that you’re not alone in feeling the impact of stress and emotional shifts during the holidays. This is a common experience for many, especially those with FND.
Recognising how your symptoms respond to these triggers is not a sign of weakness but a step toward empowerment. By identifying what tends to exacerbate your symptoms and planning for your unique challenges, you can take proactive steps to create a more manageable and supportive holiday experience.
Strategies to Manage FND During the Holidays
1. Plan Ahead
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Map out your social events and obligations in advance.
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Build in breaks for rest, quiet time, or calming activities.
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If travel is involved, pack items that help with comfort and regulation, such as noise-cancelling headphones, a water bottle, or a favourite calming object.
2. Set Boundaries
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It’s okay to say “no” or limit time with people or activities that increase stress.
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Communicate your needs in advance to family or friends to prevent misunderstandings. For example, let them know you may need to step away for a break or leave early.
3. Stick to Core Routines
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Maintain key habits like regular meals, hydration, sleep, and gentle movement where possible.
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Have core morning and evening rituals. Start and end your day with small and predictable activities like reading, journaling, listening to calming music, or a few minutes of mindful breathing. Set limits on screen time, social media, or news consumption if it tends to increase stress. These cues signal your nervous system that it’s safe to relax.
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Build in brief pauses during the day to notice tension, fatigue, or emotional strain. A quick grounding exercise or a few deep breaths can help prevent symptoms from escalating.
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Even small consistencies can help anchor your nervous system and reduce the likelihood of flare-ups.
4. Use Stress-Reduction Techniques
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Practice deep breathing, mindfulness, grounding exercises, or take short walks to reduce FND symptom severity. Familiarise yourself with these strategies during low-stress moments so they’re easier to use when things get busy.
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Maintain medication and therapy schedules. If you’re on medication or following a therapeutic routine, try to stick to prescribed times and strategies. Skipping or changing these can increase vulnerability to flare-ups.
5. Break Down Tasks
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Large preparations or long events can feel overwhelming. Break them into manageable steps and give yourself permission to pace yourself.For example, if hosting a gathering, prepare one dish at a time or delegate tasks to others.
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Simplify Plans. Reduce the number of social agenda items per day. Instead of multiple parties or outings in a single day, consider limiting yourself to one main activity and allowing downtime in between.
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Prioritise plans and decide which tasks or events are most important, and let less essential things wait or be skipped. This can help prevent sensory overload and fatigue.
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Include breaks in your plans. Prepare for short pauses between activities to rest, practice grounding exercises, or simply breathe. Even five minutes can help reset your nervous system.
6. Seek Support
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If symptoms are worsening, consider prioritising your FND care with your treating team for guidance.
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Share your feelings with trusted friends or family. Having someone to offload to who understands your FND can be a big relief.
Remember: Self-Compassion is Key
FND flare-ups are a normal response to stress, not a failure or weakness. The holiday season may bring challenges, but with planning, self-awareness, and self-compassion, you can reduce triggers and enjoy meaningful moments with family and friends.
Above all, be gentle with yourself. The holidays are not a test of endurance, they’re an opportunity to celebrate in ways that work for you and your body. Whether that means attending fewer events, creating new traditions, or simply taking time to rest, your well-being should always come first.
If you’re looking for more tips and resources to manage FND during the holidays, download our free guide, “Navigating the Holidays with FND,” for practical strategies and tools to help you thrive this season.
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