The holiday season is a time of joy and togetherness, but for children with anxiety, it can also be overwhelming. From disrupted routines to sensory overload, the festive season may amplify stress, leaving parents unsure of how to help their children navigate the holidays. This blog will discuss some common issues during the holiday season as well as tips and strategies to support children who may be struggling.
Understanding Holiday Stress for Anxious Children
The holidays bring a whirlwind of activity, and while many children look forward to the excitement, it can often be overwhelming or overstimulating, especially for children who may have difficulty managing feelings of anxiety. Here we will consider different factors that can be a source of stress during this season.
Disrupted Routines
During the holidays, school schedules change (which can be both a source of excitement and stress simultaneously), bedtimes are often pushed back, and everyday routines are interrupted., This lack of structure can feel unsettling both for children and their parents. This disruption in routine can lead to feelings of uncertainty and stress as everyone figures out how to adapt to this change in pace.
Increased Social Demands
From large family gatherings to school holiday parties, the season is filled with opportunities for social interaction. While these events can be joyful, they can also overwhelm children who find social situations intimidating or who struggle to warm up socially. The pressure to interact or behave a certain way can lead to heightened stress and social anxiety.
Sensory Overload
The holidays are a sensory-rich time, with bright decorations, twinkling lights, festive music, and bustling crowds. For some children, especially those with anxiety or sensory sensitivities, these stimuli can become too much. This sensory overload can result in meltdowns, withdrawal, or feelings of being out of control which can be stressful for everyone involved!
High Expectations
The pressure to enjoy the holidays, be on their best behavior, or meet family expectations can weigh heavily on anxious children. They may worry about pleasing others, performing in holiday events, or living up to the season's ideals. These concerns can intensify their anxiety, leaving them feeling emotionally drained.
Changes in Family Dynamics
Holidays often bring extended family members together, which can create stress in children navigating complex relationships or witnessing family tension. Changes in household dynamics, even temporary ones, can add to their anxiety, as children may struggle to feel secure or at ease in unfamiliar situations.
Understanding these factors can help parents approach the holiday season with confidence and thoughtfulness. By recognizing the unique stressors your child may face, you can take proactive steps to create an environment that supports their emotional well-being and fosters a sense of safety and comfort.
Practical Tips to Ease Holiday Anxiety
1. Maintain Predictability
Children, especially those with anxiety, thrive on structure and routine. While it’s difficult to keep everything the same during the holidays, try to maintain consistent meal and bedtime routines. Consider sitting down with your child and having a printed calendar or schedule to discuss what their daily routine may look like when appropriate, and gather their input about activity preferences. Preparing your child for changes ahead of time, like travel plans or visiting relatives, can help them feel more in control.
2. Set Realistic Expectations
Help your child understand that they don’t have to participate in every activity or be perfect. Encourage them to enjoy the moments they feel comfortable with and reassure them that it’s okay to take breaks or opt-out when needed.
3. Create a Safe Space
Whether at home or visiting others, designate a quiet, calming area for your child to retreat to if they feel overwhelmed. Equip this space with comforting items like their favorite book, blanket, or sensory tools, such as calming bottles, stress balls, or coloring sheets. It can also be helpful to introduce developmentally appropriate breathing techniques or mindfulness activities in the weeks leading up to the holidays so they can practice when things get overwhelming.
4. Limit Overstimulation
Bright lights, loud music, and crowded spaces can be overstimulating. Choose holiday activities that are sensory-friendly, and if you attend events that may overwhelm your child, plan for short visits with an easy exit strategy. Additionally, carrying earplugs, and sunglasses, and practicing mindfulness activities can help if your child becomes overwhelmed during activities.
5. Practice Mindfulness Techniques
Teaching your child simple breathing exercises or grounding techniques can help them manage moments of heightened anxiety. Practicing these techniques together before a holiday event can empower them to use the tools when needed.
6. Foster Open Communication
Encourage your child to share their feelings about the holidays. Listen actively and validate their emotions without judgment. Let them know it’s okay to feel nervous and that you’re there to support them.
The Role of Counseling in Managing Holiday Anxiety
For some children, the strategies above might not fully address their needs. Counseling can provide a safe space for children to explore their feelings and develop tools for managing anxiety. Techniques such as Cognitive Behavioral Therapy (CBT) and play therapy are particularly effective for helping children understand and work through their anxiety. Play therapy can be especially helpful for younger children ages 3-12 to engage in developmentally appropriate therapeutic treatment to combat and understand the source and nature of their anxiety.
At Heritage Counseling, our experienced therapists work with children and families to create personalized strategies that align with their unique needs. Through therapy, your child can learn coping mechanisms that not only support them during the holidays but also foster long-term emotional resilience.
Let Us Help Your Family This Holiday Season
Navigating the holidays with an anxious child can be challenging, but you don’t have to do it alone. With preparation, understanding, and the right support, the season can be a time of joy and connection for your family.
If you’d like to learn more about how counseling can help your child manage anxiety during the holidays and beyond, reach out to Heritage Counseling at 214-363-2345. Together, we can create a brighter, calmer future for your child.
