The holiday season is often described as the “most wonderful time of the year.” It’s a time to connect with loved ones, create meaningful traditions, and enjoy festive celebrations. However, this season can also bring challenges. Heightened emotions, disrupted routines, financial pressures, and social obligations can lead to stress for both parents and children.
Since families often face a mix of joy and challenges during this time, it’s important to approach the season with intentionality and care.
This guide offers tips to help you navigate the holiday season while fostering mental wellness for your family.
Recognizing When Additional Support Is Needed
Understanding the signs of emotional distress is the first step in helping your child or yourself.
Signs in Children:
- Emotional Changes: Increased irritability, withdrawal, or excessive worry.
- Behavioral Changes: Sudden defiance, frequent meltdowns, or clinginess.
- Physical Symptoms: Complaints of headaches, stomachaches, or other unexplained issues.
- Sleep Disruptions: Difficulty falling or staying asleep, or excessive fatigue.
Signs in Parents:
- Heightened Stress or Anxiety: Constant worry or tension about holiday expectations.
- Emotional Exhaustion: Feeling detached, overwhelmed, or unusually irritable.
- Avoidance Behaviors: Pulling away from family, friends, or holiday activities.
If you notice these signs, it may be time to adjust your family’s holiday approach or seek professional help. Creative outlets such as art and music can help children process emotions and relieve stress. Tanager’s Expressive Arts Services provide a safe space for youth to build resilience through creativity.
Healthy Holiday Habits for Families
1. Acknowledge and Normalize Feelings
The holidays can bring a whirlwind of emotions, and it’s essential to validate your child’s experiences. Let them know it’s okay to feel excited, anxious, or even sad during this time.
Model emotional openness by sharing your own feelings, such as, “I’m feeling overwhelmed with all the planning, but taking a break helps me feel better. How about we try that together?” This can create a safe space for your child to express their emotions.
Research shows that children who feel supported in processing emotions are better equipped to handle stress and develop healthy coping mechanisms (Child Mind Institute).
2. Set Realistic Boundaries
Overcommitting during the holidays can lead to burnout for both parents and children. To reduce stress:
- Prioritize a few meaningful activities instead of saying yes to every invitation.
- Plan downtime between events to recharge.
- Be open with loved ones about your family’s limits, such as declining large gatherings if they feel overwhelming.
Setting boundaries protects your family’s emotional health and ensures the season remains joyful, not exhausting.
3. Stick to Routines as Much as Possible
Children thrive on predictability, so maintaining routines can help them feel secure amidst holiday changes. According to Harvard Health, consistency supports emotional regulation and minimizes holiday-related stress.
- Preserve regular bedtimes, meal schedules, and quiet times.
- Use a calendar to help children visualize upcoming events and transitions.
- Prepare them in advance for any deviations from their usual routine, such as travel or overnight guests.
4. Teach Coping Skills Through Creativity
Creative activities are powerful tools for helping children express and manage their emotions.
Encourage drawing, painting, or journaling as a way for your child to process their feelings.
Introduce mindfulness exercises or deep-breathing techniques to manage anxiety.
Engage in physical activities like a family walk to release tension and boost mood.
Studies show that expressive arts can reduce stress and improve emotional well-being. Tanager’s Expressive Arts Services are designed to help youth use creativity as a pathway to healing and resilience.
5. Focus on Gratitude and Connection
The holidays are an ideal time to foster gratitude and deepen family bonds.
Start a tradition of sharing one thing each family member is thankful for each day.
Volunteer together as a family to teach empathy and cultivate a sense of purpose.
Create opportunities for meaningful, technology-free time, such as cooking, decorating, or playing games together.
By practicing gratitude, you create brain changes that improve mental health and increase happiness.
When to Seek Professional Support
If your child’s or your own stress becomes overwhelming, it’s important to seek help. Professional support can provide tools to navigate challenges and restore balance.
Tanager offers a range of services, including our Expressive Arts Services, to support youth and families during difficult times. Whether it’s through creative expression or therapeutic intervention, we’re here to help your family thrive.
A Holiday Season Rooted in Wellness
The holidays don’t have to be perfect to be meaningful. By recognizing emotional challenges, maintaining routines, and prioritizing connection, your family can enjoy a season filled with joy and balance.
Explore Tanager’s programs and resources to learn how we can support your family this holiday season. Let’s work together to make this a time of connection, growth, and healing.
