As joyful as the holiday season can be, it can also be an overwhelming time for children. The hustle and bustle, disrupted routines, and heightened emotions can leave kids feeling stressed, even if they can’t quite put it into words. As a play therapist, I want to share a few strategies that can help you minimize holiday stress and create a calm and enjoyable holiday season for your family.
1. Maintain Routines as Much as Possible
Children thrive on routine, and the holidays often throw normal schedules out the window. Late nights, skipped naps, and endless activities can lead to exhaustion and dysregulation. Try to keep bedtimes, mealtimes, and other daily rituals consistent when you can. If routines need to shift, prepare your child by explaining what to expect ahead of time.
2. Limit Over-Scheduling
It’s easy to pack your calendar with festive activities, but too much can quickly become overwhelming. Choose a few meaningful traditions or events and leave space for downtime. Let your kids have a say in which activities matter most to them. A simpler schedule can help everyone enjoy the season without burnout.
3. Set Realistic Expectations
Children may have big hopes for the holidays—whether it’s a perfect snow day, a mountain of gifts, or the constant presence of a loved one. While it’s wonderful to nurture their excitement, it’s also important to talk about realistic expectations. Help them focus on the joy of connection and small moments rather than material things or perfect plans.
4. Be Mindful of Sensory Overload
The holidays are full of bright lights, loud music, crowded spaces, and new smells, which can overwhelm even the most easygoing child. Pay attention to how your child is responding to their environment. If they seem overstimulated, offer breaks where they can retreat to a quieter space. Providing sensory-friendly activities, like drawing, reading, or playing with sensory toys, can also help them regulate.
5. Practice Emotional Regulation Together
Big emotions are normal during the holidays, for both kids and adults. When your child is feeling upset, help them name and validate their emotions: “I can see that you’re feeling frustrated because the party is ending.” Then, guide them toward coping strategies such as taking deep breaths, squeezing a stress ball, or cuddling up with a favorite blanket.
6. Create a "Holiday Toolbox"
This can be a fun and practical way to help your child manage stress. Together, gather items that bring them comfort, like a favorite stuffed animal, headphones for quiet time, a small notebook for drawing, or even a calming playlist. Encourage them to use their toolbox when they’re feeling overwhelmed.
7. Prioritize Connection Over Perfection
As adults, we can get caught up in making everything “just right,” but kids don’t need a Pinterest-perfect holiday. What they crave most is your presence and attention. Slow down to read a holiday story together, bake cookies (even if they’re messy!), or play a favorite game. These simple, connected moments are what your child will remember most.
8. Watch for Signs of Holiday Stress
Even with the best preparation, some children may struggle during the holidays. Watch for signs like changes in sleep, eating habits, or behaviour. If your child seems especially anxious or withdrawn, it’s okay to step back and scale down your plans.
The holidays don’t have to be perfect to be magical. By focusing on balance, connection, and emotional regulation, you can create a season that feels warm and safe for your child. Remember, it’s okay to adjust traditions to fit your family’s needs this year.
The holiday season is a wonderful opportunity to teach your child resilience and self-care—skills that will serve them long after the decorations come down. As a play therapist, I’ve seen firsthand how small adjustments can make a big difference in helping kids thrive, even during busy or stressful times.
So this year, let’s prioritize calm and connection and create a holiday your child will look back on with joy.
About Balance Psychological Services
Balance Psychological Services is a psychological private practice aimed toward healing, growth, and balance. Our mission is to ensure that every person who walks through our doors feels seen and accepted for exactly who they are, no matter the circumstances they are facing. With offices conveniently located in Stony Plain, Edmonton, and Beaumont, we are here and ready to help you find your balance. Book an appointment today.
Disclaimer
Information provided through Balance Psychological Services' blog posts is meant for educational purposes only. This is NOT medical or mental health advice. If you are seeking mental health advice, please contact us directly at (587) 985-3132.