The holiday rush is coming. Extended school breaks, visiting family members, and out-of-town travel can be fun. They also can create huge changes in schedules and routines. It can all add up to a lot of chaos. Throw in parents exhausted from to-do lists and crafting holiday magic and you’ve got a recipe for holiday anxiety.
For kids, holiday anxiety can lead to unusual behavior. Some kids might make continuous claims of boredom between aggravated sighs. For some kids, they suddenly become unable to sleep (or sleep for too long). For younger kids, screaming, crying, and fighting with siblings may become daily occurrences. But these are all just ways kids show us that they need help regulating emotions.
Managing Holiday Anxiety
Kids don’t always realize what’s causing their stress. Putting words to their emotions or coping with it are all skills they haven’t developed yet. So, it all comes out in their behavior, and can leave families feeling like they’re walking on eggshells.
But with these 5 tips, you can help your kids emotionally regulate and enjoy their holiday season.
1. Don’t throw routine out the window
Most kids thrive when they have structure. And that’s why keeping some sort of routine going during the holiday season is so important.
Sure, there are some routines that just don’t fit with a holiday vacation. But there are other routines you can keep intact. This will also make the transition back to post-holiday life a little easier. Some routines you can keep:
- Regular bedtimes
- Before-bed routines
- Structured meals
- Quiet/ nap time
And while no one is suggesting skipping the cookie tray, make sure there are plenty of fruit and vegetable options as well. These vitamins can help keep your kids from feeling sluggish.
2. Don’t overschedule
Yes, it’s exciting to get invited to multiple holiday gatherings. But you don’t need to say “yes” to all of them. Make sure there’s plenty of time to get rest between events.
Keeping your plans realistic and tempered — and planning your day around one main activity — can help your family survive the season as unscathed by stress as possible.
3. Stay flexible
Even if you’ve simplified your holiday schedule, you may still need to flex. If your kid is feeling tired and overstimulated at a party, it may be time to throw the plan out the window and leave early. Or, if you’re all having a great time, stay a little later than you planned.
By understanding that things can (and often do) change, you’ll be able to pivot with much more grace — and much less anxiety.
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4. Make time for play
Although it’s a break from typical routines, the holiday vacation is still pretty busy. And while a holiday party is fun, for kids it still means being on best behavior. That’s why it’s vital to allow your child time to play. Getting outside and soaking up some sunlight can have a dramatic effect on their mood and outlook.
Also, it’s not just your child that needs playtime. Most adults can use it, too. Take your kids for a walk, or just hit the playground together. And don’t forget teens still need to move as well. Take a break to go out and kick a ball around or do some yoga to relieve anxiety.
5. Be a good role model
Above all, remember that you’re an example for your child. If you show a sense of peace, even when things are busy, your child is more likely to do the same. That can go for scrapped plans and derailed agendas or for tiresome travel days.
By calmly letting your child know the plans for the day (“First we’re doing this, and then we’ll do this”) it can help them feel more involved in the schedule. You might even let them help in the planning.
Make Room for Feelings
The holidays can bring an onslaught of feelings. Some are welcome and others not. On the one hand, there’s joy, family, and beloved traditions. But there are also high expectations, absurd demands, and anxiety. Unfortunately, you can't have one without the other.
But by helping your child with these 5 tips, they'll have the resources they need to navigate them. A stressful day is much easier to manage when you've had a good night's rest and aren't hungry.
