When did there become so many holiday events every year? We love the traditions, the fun, and all of the festivities…but over time, the lights, the sounds, the crowds, and the busy schedule can become a lot for anyone to handle.
If your child struggles with anxiety, the holiday season can become stressful quickly. Of course, with the right preparation and mindset, you can help your child feel more at ease, and the season can feel joyful again.
- Tell Them What to Expect
One of the biggest sources of anxiety for children is unpredictability. For that reason, let your child know in advance what they can expect during holiday events. Walk them through the schedule of the day, who will be there, and what activities might happen. If your child would benefit from it, create a visual schedule.
Even though changes are bound to happen, offering a general overview helps ease the fear of the unknown, and makes them more willing to be flexible when those changes come up.
- Plan for Breaks
Holiday events can be overwhelming, especially when they involve large crowds, loud music, and lots of visual stimulation. To help your child cope, designate a quiet space where they can take a break when needed. If your child uses them, bring along noise-canceling headphones, a favorite toy or item, or a book to help calm them down if they become overstimulated.
Reassure your child that it’s perfectly okay to step away from the festivities when they need a breather. Let them know that their feelings are valid, and taking breaks is a healthy way to manage overwhelming situations.
- Stick to Familiar Routines
While holiday schedules tend to disrupt normal routines, try to maintain consistency when you can. Familiar routines–such as morning rituals or bedtime habits–can provide comfort. Even small, predictable actions, like eating the same breakfast or reading the same bedtime story, can help your child feel more secure in an otherwise unpredictable environment.
- Bring Their Favorite Foods
Food can be a major source of anxiety for children, especially when faced with unfamiliar holiday meals. Bringing along some of your favorite snacks and foods can help ease this stress. Let them know in advance it’s okay if they don’t want to try the new foods in that environment, or eat what’s being offered.
By having familiar foods on hand, you are also creating a sense of normalcy amidst the changes of a holiday gathering, helping them to feel more grounded and comfortable.
- Offer Control and Participation
Giving your child a role in holiday preparations can significantly reduce their anxiety by helping them feel more in control. You can involve them in simple tasks like setting the table or choosing holiday decorations. If they enjoy baking or cooking, they could help prepare a meal or arrange snacks for guests. Being a part of the preparation process empowers them and helps them feel more connected to the event.
- Prioritize Rest
Amidst the excitement of the holidays, it’s important to schedule downtime and maintain regular sleep routines to help your child manage their anxiety. Create opportunities for your child to relax by providing quiet, calming activities or short breaks from the holiday chaos. Yes, you might not be able to fit everything in, but the quality of your experiences will be much higher.
A consistent bedtime routine is equally important. Lack of sleep can exacerbate stress, making it harder for your child to cope with the day’s events. Encourage a calming pre-bedtime routine, such as reading or snuggling, to help them unwind and recharge.
While the holiday season is a time for celebration, it can also bring challenges for children with anxiety. However, by taking a thoughtful approach, you can create a holiday environment where your child feels safe, supported, and included.
Of course, as part of our West Hills Academy community, you never have to navigate these challenges alone. Reach out with questions at any time.
Resources:
https://www.epmagazine.com/blog/anxiety-and-the-holidays-how-to-help-kids-cope
https://carescenter.ucla.edu/holiday-tips-for-anxious-kids/
https://www.additudemag.com/holiday-stress-anxious-kids-adhd/
