The holiday season can be a magical time for families, but for many, it can also bring stress, disruption, and overstimulation. While adults are often caught up in holiday preparations, children may struggle with the break in routine, heightened expectations, and social gatherings. It’s important to recognise that kids thrive on structure, and changes—whether exciting or challenging—can affect their emotional and mental well-being. Here are some strategies to help maintain a sense of normality and support your child’s mental health during the holidays.

#1: Keep a Consistent Routine  

Children feel more secure when they know what to expect. While the holiday season may come with shifting schedules, try to maintain consistency in daily routines as much as possible. This includes regular mealtimes, bedtime routines, and moments of quiet. Even if there are holiday events or trips planned, find ways to anchor the day with familiar activities. This can help reduce anxiety and create a sense of stability amidst the festivities. Whilst tricky, the whole family will feel calmer for it.

#2: Set Realistic Expectations

Children, like adults, can feel the pressure of holiday expectations, whether it’s related to gifts, social interactions, or simply behaving “perfectly.” I encourage parents/carers to talk openly about what they can expect during the holidays. Manage excitement and disappointment by framing the season as a time to enjoy family, traditions, and togetherness rather than material gifts or grand events. This can help alleviate some of the pressure and keep stress levels low.

#3: Create a Balance Between Activity and Rest

The holiday season tends to be all “GO, GO, GO”. While holiday activities can be fun, too much stimulation can overwhelm children, leading to meltdowns or irritability. Be mindful of their need for downtime. Plan for periods of rest amidst the excitement. Whether it’s watching a quiet movie, reading a book, or engaging in a peaceful family activity, these moments can give kids the mental break they need. As parents, we need this too.

#4: Involve Children in Holiday Preparations

A sense of inclusion can help children feel more in control of the holiday whirlwind – plus, it can be fun! Involving them in decorating, cooking, or crafting holiday cards not only provides a sense of purpose but also adds structure to their day. Let them have some autonomy in deciding what activities they’d like to be part of, which can help them feel more connected and less overwhelmed by changes in the environment. Remember, Christmas is often marketed with unrealistic expectations.

#5: Encourage Mindful Gift Giving and Gratitude

Commercialisation can dominate the holiday season, making it easy for children to focus on receiving rather than giving. Encourage them to be mindful of the season’s deeper values by involving them in acts of kindness or charity. Whether it’s donating toys to those in need or making homemade gifts for family members, these experiences can teach empathy and gratitude. This shift in focus can help reduce the stress of wanting more and foster a greater sense of fulfillment.

#6: Stay Attuned to Their Emotions

During the hustle and bustle of the holidays, children may feel overlooked or overstressed. Keep an open line of communication and regularly check in with them about how they’re feeling. Let them know it’s okay to feel overwhelmed, tired, or even sad at times, and that these feelings are natural. Reassure them that you’re there to listen and support them through any emotional challenges.

#7: Model Healthy Coping Strategies

Children look to adults for cues on how to manage their own emotions. By modeling healthy stress management techniques—whether it’s deep breathing, taking breaks, or calmly handling holiday challenges—you show your children that it’s okay to pause and regroup when things feel overwhelming. Practicing mindfulness together can also be a fun way to reduce stress. Remember, you can say ‘no’ to added activities and gatherings when they’re not serving you and your family in a healthy way.

#8: Limit Screen Time

With more free time during the holidays, children may gravitate toward screens to fill their days. While some downtime is fine, try to balance screen time with physical activity, creativity, and family interactions. Too much screen time can lead to overstimulation, sleep disruption, and social withdrawal. Encourage outdoor activities, board games, or holiday-themed crafts to keep them engaged in a more balanced way.

#9: Create New Traditions

Holidays are a great time to create family traditions that can bring comfort and continuity from year to year. Whether it’s baking yummy cookies together, going on a hike, or having a special holiday reading time, these activities build a sense of belonging and stability. Traditions give children something to look forward to, offering them a sense of security during the seasonal changes.

#10: Remember the Importance of Self-Care

Finally, taking care of your own mental health is essential. Children are perceptive and can pick up on stress or tension from adults. By practicing self-care and managing your own holiday stress, you create a calmer and more relaxed environment for your children. This can be as simple as setting aside time for yourself, practicing mindfulness, or delegating tasks that don’t need to be done by you alone.

The holiday season doesn’t have to be a time of chaos for your family. By focusing on maintaining normality, creating space for rest, and supporting your child’s emotional needs, you can foster an environment of joy and peace.  Remember, the holidays are about connection, and by prioritising mental health, you ensure that your children will feel secure, happy, and loved throughout the season.

How to Access a Psychologist at CQ Psych Services:

• Contact us directly by calling 07 4972 6929 or email admin@cqpsychservices.com.au
• Ask your GP or health professional to refer you to our clinic.
• Come in and see our friendly staff at Shop 1 & 2, 13 Tank Street, Gladstone QLD 4680.
• Visit our website and complete a ‘Request an Appointment’ form and one of our friendly staff will reply to your enquiry. Website: https://cqpsychservices.com.au/

Author: Jessica Butler

Practice Manager