Although the holiday season is a fun and jolly time, the constant hustle and bustle can become overwhelming. This doesn’t just take a toll on adults but on children as well.
With so many things going on at home and school, bedtimes get pushed back and routines are often disrupted. As a result, kids can become stressed easily.
To help minimize holiday stress in your children, here are some tips to keep in mind.
1) Set realistic expectations
It's easy to get caught up in the hype of the holiday season with all of the decorations, gift-giving, and special events. However, it's important to remember that the holidays are just one day, and it's okay to scale back the celebrations if that helps reduce your child’s stress.
Focus on the true meaning of the holidays and encourage your kid to do the same. For example, you can set aside time for reflection or participate in meaningful activities that bring joy and connection.
2) Encourage healthy habits
Nudge your young one to maintain a healthy routine, which can go a long way in helping them manage stress and feel their best.
Additionally, encourage your child to eat a balanced diet and to stay hydrated by drinking plenty of water. Exercise is also a great way to reduce stress, so make sure that your kid gets moving and participates in activities like dancing, walking, or bike rides.
Lastly, sleep is crucial for stress management. Ensure your young one is getting enough rest and create a relaxing bedtime routine to help them wind down during the night.
3) Create a calming environment
A cluttered or chaotic environment can add to a child's stress, so keep a calm and peaceful atmosphere at home. Try to declutter and organize the space, use calming colors or scents, and set aside quiet time for relaxation.
In addition, consider incorporating mindfulness practices into your kid’s daily routine.
4) Practice relaxation techniques
Simple relaxation techniques can help children cope with stress, such as:
Deep breathing: Involves taking slow, controlled breaths through the nose and mouth
Progressive muscle relaxation: Involves tensing and releasing different muscle groups in a systematic way, starting with the toes and working up to the head
Visualization: Involves using the imagination to create a calming scene or scenario
Encourage your child to try these techniques when they're feeling overwhelmed. Instruct them to find a comfortable place to sit or lie down and practice these techniques for a few minutes.
5) Talk about feelings
Motivate your child to talk about their feelings. Validating their emotions and offering support can help them feel more understood and less alone in their struggles.
It can also be helpful to set aside time to check in with your little one, listen to their concerns, and offer reassurance and encouragement when they feel overwhelmed.
Bear in mind that some issues are specific to the child’s stage of development.
6) Set aside quality time
The holidays can be busy, but spending quality time and connecting with your child is important. This can strengthen your relationship and provide a sense of security and support during a stressful time.
Plan activities you both enjoy, such as going for a hike, making holiday crafts, or even just talking with each other.
7) Limit screen time
Research shows that too much screen time can negatively affect children's mental health and increase the risk of anxiety and depression. So set limits on how much time your child spends on these devices.
Instead of being hooked on smartphones or computers, let them engage in reading, outdoor games, and other activities.
8) Seek professional help
If your child's stress and anxiety are becoming overwhelming, it may be helpful to contact a mental health professional. A therapist can work with your child to identify the underlying causes of their stress and develop coping strategies.
Therapy can be a safe and supportive activity for your child to explore their emotions and learn healthy ways to cope with stress.
Weston Family Psychology offers a diverse service. The foundation of our approach to healing involves using evidence-based and research-driven treatment models that deliver results beyond mere symptom management. Call us at (954) 384-1117 or leave us a message here to learn more.
9) Be a role model
Children often model their behavior after their parents, so it’s a good idea for you to practice good stress management techniques. Make sure to take breaks, engage in self-care activities, and seek support when you need it.
Like kids, parents can also benefit from counseling in dealing with anxiety. By showing your child that you manage stress in a healthy way, you teach them an important skill that will serve them throughout their lives.
10) Keep things in perspective
It's important to remember that the holiday season is just one part of the year, and it's alright if things don't go perfectly. Encourage your child to focus on the things that are most important to them and let go of the rest. This might involve setting priorities, such as spending time with loved ones or finding ways to give back to the community.
Helping your child keep things in perspective can help them find meaning and joy in the holiday season.
Takeaway
By following these tips, you can help your anxious child navigate the holiday season with less stress and more enjoyment. With the right approach and support, your child can learn healthy coping strategies that will serve them well throughout the year.
Contact us at Weston Family Psychology for additional help. We can provide guidance and resources to help your child manage stress.
