5 Tips to Help Your Children Manage Holiday Stress

The holidays are often an amazing time to gather with friends and family, eat great food, enjoy meaningful traditions, and create lasting memories. However, for many, they can also cause added stress and allow for more opportunity to become overwhelmed, especially for children who struggle with the demands of holiday activities or experience some sensory overload. Here are five practical tips for reducing holiday stress in your children that will help you support your child—and yourself—through this festive but sometimes challenging time.

Encourage Breaks During Holiday Activities

Holiday events can be stimulating and exhausting, especially for children who are sensitive to noise, crowds or changes in routine. Build in breaks during your holiday festivities to allow your child time to recharge and reset. This might mean stepping outside for fresh air, finding a quiet room, or scheduling downtime between events. Be mindful of your child’s cues—if they seem irritable or withdrawn, it’s a good time to switch up what you’re doing.

Validate Feelings—It’s Okay to Feel Overwhelmed

The holidays can stir all kinds of emotions, from excitement to frustration or even anxiety. Let your child know it’s okay to feel this way. Use phrases like, “It’s normal to feel overwhelmed when there is a lot going on,” or, “I’m here to help you if it feels like too much.” By acknowledging the change in their feelings and validating them, you are creating a safe space for them to explore and identify different emotions and ultimately build emotional resilience.

Set Realistic Expectations

While it’s tempting to aim for the “perfect” holiday, keeping expectations realistic can reduce pressure for both you and your child. Focus on what truly matters to your family, whether it’s spending time together, honoring traditions, or simply having fun. Be flexible and willing to adjust plans if things don’t go as expected—sometimes, the best memories come from unplanned moments.

Maintain Routines as Much as Possible

Children thrive on consistency, and the disruptions in schedules during the holiday season can feel unsettling. Try to stick to regular meal times, bedtimes, and other daily routines as much as you can. This includes continuing usage of a rewards chart or family schedule throughout the holiday break, if your family has these set up. Familiarity can provide a sense of stability amidst the holiday hustle and bustle, helping you and your child feel more grounded.

Practice Mindfulness Together

Mindfulness can be a powerful tool for reducing stress and staying present. Teach your child simple techniques like deep breathing, stretching, or focusing on their senses. We love working on the 5-4-3-2-1 grounding method with our clients and you can take this exercise with you anywhere this holiday, especially with the added sensory inputs. You can practice this technique together or have you child do it on their own. Focus and notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Practicing mindfulness together can help everyone feel more calm and connected to their mind and bodies.

Point Wellness Co. is Here to Support You

Don’t get your tinsel in a tangle trying to make your holiday season perfect. The holidays don’t have to be perfect to be meaningful. By prioritizing your child’s emotional well-being and offering support when needed, you’re creating a nurturing environment that allows your family to thrive. If you’re looking for more strategies or professional support in supporting your children's mental health during holidays, don’t hesitate to contact us.