Coping with Holiday Stress: Calming Strategies for Kids

This past month we’ve been talking a lot about the holidays and providing sensory-friendly activities and gifts for toddlers and babies. This week, I want to switch gears and dive into the stress that the holidays can bring, and not just for adults, but for smaller children as well. Just like adults, children can experience stress, but they may not always have the words or tools to express what they’re feeling. Stress in kids can be triggered by many of the same factors that cause stress in adults—changes in routine, overstimulation, heightened emotions, and the pressure to meet expectations. For children, these stressors might manifest in a variety of ways, such as changes in sleep patterns, increased irritability, difficulty focusing, or withdrawing from others.

Maintaining Routine During the Holidays

One of the biggest stressors for kids during the holidays is the disruption of their daily routine. Whether it’s staying up later for family gatherings, traveling to unfamiliar places, or simply having a change in their typical day-to-day activities, these shifts can leave children feeling anxious or unsettled. Loud parties, crowded shopping malls, and bright lights can also be overwhelming, especially for children with sensory sensitivities, contributing to feelings of stress and discomfort. So, what can we do to help our children navigate these stressors? The key is to create a sense of stability and calm, even amidst the holiday hustle.

One way to do this is by maintaining as much of their regular routine as possible. While it’s understandable that holiday events may require some flexibility, try to stick to familiar meal times, nap schedules, and bedtime routines when you can. Providing a quiet space where they can retreat to when things get overwhelming can also be incredibly helpful. Whether it’s a cozy corner with some sensory-friendly toys, a favorite book, or simply a few moments of calm, having a designated place to unwind can help children process their feelings and regain a sense of control.

Helping Kids Cope with Stress

Additionally, communication is essential. Even though young children may not have the vocabulary to articulate their stress, they can still pick up on cues from the adults around them. Reassuring your child with gentle words and a calm demeanor can go a long way in helping them feel safe and secure. It’s also helpful to prepare them for upcoming changes or events. Let them know what to expect—whether it’s a trip to visit family, a new tradition, or an exciting holiday outing—so they don’t feel caught off guard.

Lastly, offering children opportunities for sensory breaks and quiet play can help them manage overstimulation. You might want to try incorporating calming activities such as drawing, playing with soft textures, or engaging in simple deep-breathing exercises together. These activities can help ground them and offer a much-needed respite from the excitement of the season.

By understanding the sources of stress in kids and taking proactive steps to minimize them, we can help children enjoy the holiday season in a way that feels comfortable and manageable for them. With a little planning and attention to their needs, we can make this time of year a lot less stressful for our little ones (and for you too!).