The holidays can be a joyful time, but they also bring unique stressors for both adults and children. Whether it’s meeting expectations, managing family dynamics, or dealing with overstimulation, stress can impact everyone. By adopting some simple, actionable strategies, you can help both yourself and your children navigate the season with ease and joy.
Tips for Adults
1. Set Priorities
Focus on what matters most. Ask yourself, “What do I want to remember about this holiday season?” Let your answer guide your decisions.
- Actionable Tip: Write down your top three priorities for the holidays and say no to anything that doesn’t align with them.
2. Use Time Blocks
Allocate specific time slots for tasks like shopping, decorating, and cooking to avoid feeling overwhelmed.
- Actionable Tip: Use a digital or paper planner to block out time and schedule breaks in between activities.
3. Practice Gratitude
Focusing on the positives can help shift your mindset and reduce stress.
- Actionable Tip: Start or end your day by listing three things you’re grateful for, either mentally or in a journal.
4. Have a Plan for Family Dynamics
Holiday gatherings can trigger unresolved conflicts or stress.
- Actionable Tip: Decide on boundaries beforehand, such as topics you won’t discuss, and plan a polite way to redirect the conversation if needed.
5. Use Stress-Relief Tools
Simple relaxation methods can keep you grounded.
- Actionable Tip: Try box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) during moments of stress.
Tips for Children
1. Maintain Routines
Children thrive on consistency, and sticking to regular routines helps them feel secure.
- Actionable Tip: Keep meal and bedtime schedules as consistent as possible, even during travel or special events.
2. Involve Them in Planning
Giving children a role in holiday preparations can make them feel included and reduce stress.
- Actionable Tip: Let them choose a decoration, help wrap gifts, or pick a dish for the holiday meal.
3. Manage Overstimulation
Bright lights, loud gatherings, and disrupted schedules can overwhelm kids.
- Actionable Tip: Create a quiet space where they can retreat if they need a break, and bring a comfort item (like a favorite toy) to events.
4. Talk About Emotions
Holidays can be exciting but also overwhelming, and children might struggle to express their feelings.
- Actionable Tip: Check in with open-ended questions like, “How are you feeling about all the holiday activities?” Validate their emotions.
5. Keep Expectations Manageable
Children can feel pressure to behave perfectly or perform in certain ways.
- Actionable Tip: Let them know it’s okay to make mistakes and remind them that the holidays are about fun and connection, not perfection.
Shared Tips for Adults and Children
1. Schedule Downtime
Both adults and kids need time to recharge.
- Actionable Tip: Plan a relaxing family activity like watching a movie, taking a walk, or reading together.
2. Stay Active
Movement helps reduce stress and boosts mood.
- Actionable Tip: Organize a holiday-themed activity like ice skating, a family dance-off, or a playful snowball fight.
3. Focus on Giving Back
Shifting attention to helping others fosters gratitude and reduces stress.
- Actionable Tip: Volunteer as a family or make small gestures, like donating toys or baking cookies for a neighbor.
By incorporating these strategies, you can create a more peaceful and enjoyable holiday season for yourself and your loved ones. Stress may be inevitable, but with a little planning and mindfulness, you can keep it from overshadowing the magic of the season.
Lauren F. White, LCPC