Tips On How To Reduce Holiday Stress For Your Kids

The holiday season is supposed to be joyful and fun… but let’s be honest, it can also get overwhelming fast. Between school events, family gatherings, holiday parties, travel, and all the traditions we try to squeeze in, the holiday season can start to feel stressful for everyone, including our kids. With a few simple shifts you can make the holiday season one everyone looks forward to!

A national poll completed by Children’s Health at University of Michigan Health found that 1 in 5 parents felt their child had unrealistic expectations for the holidays and 1 in 4 parents put too much pressure on themselves. Its no wonder this time of season can feel stressful!

The good news? A few simple shifts can make a huge difference. These practical tips will help reduce holiday stress for your kids (and you!) so you can enjoy a slower, sweeter and more meaningful season together.

Get Outside For Fresh Air & Physical Activity

Physical activity is much harder to come by in the winter, especially if you live in colder climates, but the benefits are worth it. Movement boosts endorphins, reduces stress for kids and helps reset everyone’s mood.

Try simple ways to build activity into your week:

• Go on a winter walk or Christmas scavenger hunt
• Visit a neighborhood with great Christmas lights (you could play Christmas lights bingo!)
• Try sledding, tubing, snowshoeing, or snow painting
• Let kids run and stretch on long travel days

Even 10 minutes outside can make a huge difference in your child’s energy and emotions.

Set Realistic Expectations (For You & Your Kids)

With Hallmark movies, Pinterest boards, and endless toy ads expectations climb quickly this time of year. Kids do better when they know what to expect, and so do parents.

In our family, Santa brings 3 gifts to each child (a book, clothing item, and a small toy). It’s simple, predictable, and takes the pressure off of everyone. The key is setting the stage ahead of time so kids know what’s coming.

And don’t forget yourself! You don’t need to attend every holiday event, bake every recipe or say yes to every tradition to make Christmas magical. Pick your top few that you love and stick with those to keep things simple!

Be Intentional About What’s On Your Calendar

The pressure to make the season special can lead to overfilled calendars and stressed out parents. But the truth is, our kids mostly want time with us, not an endless list of holiday activities.

Try this instead this year:

1. Make a list of holiday activities
2. Sit down as a family
3. Let your kids choose their top few

This keeps expectations realistic and helps you fill your calendar with things that bring joy instead of exhaustion. Small and simple activities often end up being the ones kids remember most.

Build In Quiet Time To Recharge

The holidays come with a lot of noise, crowds, lights and excitement which can lead to sensory overload for kids. Quiet time isn’t just helpful, it’s necessary to recharge.

For your kids some options may include:

• Creating a quiet spot for them to play independently
• Allowing them to read or listen to music, we love our Yoto for younger kids
• Giving them 1:1 time where they can have individualized attention, not competing with the holiday chaos

I work with many families who have children with Autism Spectrum Disorder and know this season can be particularly stressful. If this is the case for your family, Performance Health has some really great tips for creating a sensory friendly Christmas season.

Stick To Your Routine When Possible

Holiday breaks throw routines out the window, and while the slow days at home are wonderful, too much unpredictability can be touch for kids.

Try to keep consistency around:

• Meals
• Nap times
• Bedtime routines

Traveling for the holidays? Bring comfort items like a favorite blanket or stuffed animal to help kids adjust. A bit of routine can help everyone feel more grounded during a busy season.

Offer Balanced Snacks

Holiday parties & traveling usually come with a lot of sugary treats & eating out, which is fun in moderation, but too many in a row can lead to meltdowns.

A few easy ways to keep things balanced:

• Pack simple, healthy snacks for travel days
• Bring fruit, cheese sticks or nuts to gatherings for a healthy choice for kids to choose from
• Pack a lunch instead of relying on fast food when traveling

Kids feel better (and behave better!) when their blood sugar isn’t on a rollercoaster.

Give Lots Of Grace

Even with the best planning, someone will stay up too late, eat too much sugar or get overwhelmed. When kids are exhuasted or overstimulated, meltdowns happen and that is completely normal.

Give your kids grace. Give yourself grace. And remember, every day is a fresh start.