The holiday season is a joyful time, but it can also be a period of heightened stress for children. Changes in routine, unfamiliar environments, sensory overload, and late nights can lead to increased irritability, anxiety, and emotional dysregulation. These behaviors may not be signs of misbehavior; they might simply reflect a child’s response to overstimulation and shifts in their environment.
How You Can Support Children During the Holidays
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Establish Predictability
Predictability is calming. It helps with fewer surprises and also allows for preparation for an upcoming change.
- Go over schedules and expectations beforehand: who will be present, what activities are planned, and any deviations from the usual routine.
- Visual cues, calendars, or verbal reminders can help children anticipate and prepare for upcoming events and situations.
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Incorporate Regulation Breaks
Letting children know that they’ll have a chance to step away and reset can be useful. Go over with children ahead of time the location and timing of these breaks.
- Offer brief, structured opportunities for children to reset and self-regulate: quiet spaces, sensory tools (headphones, fidgets), movement breaks, or mindfulness activities.
- Encourage children to recognize their own signs of stress and practice asking for help.
Adults often step away to take a quiet moment when needed, so it should be no surprise that this would be helpful for children as well.
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Prepare for Transitions Ahead of Time
Transitions (leaving the house, changing activities, ending playtime) can be frequent and especially difficult for children.
- Give advance warnings (“Five more minutes, then we’ll…”)
- Use visual or verbal countdowns
- Let your child choose something small to bring or a job to do during transitions (carrying a snack, choosing a book for the car, etc.)
- Rehearse expectations in simple, concrete language
Proactive preparation helps reduce power struggles, emotional outbursts, and anxiety around the unknown.
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Maintain Anchoring Routines
While normal routines may be disrupted in December, having one or two predictable “anchors” each day can help children feel grounded.
Examples:
- Keeping a consistent wake-up or bedtime
- Sticking to familiar morning rituals
- Scheduling downtime at the same time each day
- Spending quiet, one-on-one time with the child at the end of the day
- Keeping mealtimes predictable when possible
These small anchors give children a sense of stability during a month full of changes.
When Professional Support May Be Helpful
Frequent meltdowns, anxiety, or difficulty functioning at home or school may indicate that a child could benefit from professional guidance. The earlier the intervention, the better. Therapy can help with developing coping strategies, improving emotional regulation, and strengthening family communication and support systems.
Call or us at (908) 883-4173 or visit www.AnxietyAndBehaviorNJ.com to schedule an appointment or consultation.