The holiday season, often pictured as a joyful time, can be challenging for children. Changes in routine, increased family gatherings, and the general hustle and bustle can sometimes create stress, anxiety, and even sadness. For children already coping with mental health concerns, this time can be particularly overwhelming. However, there are ways parents, caregivers, and teachers can support children’s mental health and help them navigate this season with resilience and joy.
Keep Routines as Consistent as Possible
The holiday season usually disrupts daily routines, and while many children are excited about time off from school, some thrive on structure. Abrupt changes can feel unsettling, especially for children dealing with anxiety or sensory sensitivities. Try to keep bedtimes, meal times, and quiet time consistent, even on busy days. This can provide children with a comforting sense of predictability.
Set Realistic Expectations
Holiday events like family gatherings, gift-giving, or large meals can set up expectations that may lead to disappointment. Talk with your child about what to expect and let them know it’s okay to feel a range of emotions during this time. Encouraging realistic expectations helps reduce the likelihood of disappointment and pressure.
Practice Mindfulness Together
Mindfulness practices, such as deep breathing, grounding exercises, or gratitude journaling, can help children manage their emotions. Set aside a few minutes each day to practice mindfulness together. Even simple activities like taking a walk, noticing the surroundings, or reflecting on things they’re grateful for can foster calm and positivity.
Give Permission for Down Time
With packed schedules, children may feel pressured to constantly be “on.” It’s crucial to allow downtime, especially for introverted children who may need breaks from social gatherings. Creating small moments to recharge, whether it’s reading, drawing, or simply resting, helps children process emotions and feel grounded.
Check In Regularly
Some children struggle to express their feelings, especially if they sense adults are busy. Carve out quiet, private moments to check in and ask open-ended questions, such as “How are you feeling about everything going on?” or “Is there anything that feels too much right now?” This helps them feel heard and allows you to provide support as needed.
Limit Social Media and Screen Time
Many children are active on social media, where images of “perfect” holiday experiences can contribute to feelings of inadequacy or anxiety. Encourage screen-free time, reminding them that social media often shows a polished view of life. Instead, suggest engaging activities like baking, crafting, or playing games as ways to build meaningful holiday memories.
Model Healthy Coping Strategies
Children often mirror adult reactions to stress. By modeling healthy coping mechanisms — such as taking deep breaths when stressed, expressing gratitude, and practicing patience — you can provide them with examples of constructive ways to handle emotions.
Encourage Volunteering or Acts of Kindness
Engaging in acts of kindness or volunteering can give children a sense of purpose and connection. Whether it’s making cards for neighbors, donating toys, or helping with a community project, acts of giving can foster a sense of warmth and accomplishment, contributing positively to their mental well-being.
Conclusion
The holiday season can be filled with moments of joy, but it can also bring a mix of emotions for children. By providing stability, practicing mindfulness, and offering emotional support, you can help your child navigate this season with a sense of balance. Small, thoughtful actions can make all the difference, ensuring they feel seen, understood, and supported through the holiday season.
If your child needs support this holiday season, Contact Us today to schedule a session with one of our dedicated clinicians.
