The holidays can be a magical time where beloved traditions and rituals are celebrated, but it is not uncommon for anxiety to emerge amidst the festive activity. Despite the joy-filled hustle and bustle, holiday stress and anxiety are very real, especially for mom’s and children who struggle with anxiety.
Here are 5 tips for managing holiday stress and anxiety.
One of the best ways to help regulate your child’s anxiety is to regulate your own emotions. The way you react or respond to stressful situations will have a strong and immediate influence over your child’s behavior and can even diffuse their anxiety before it begins. This is why passengers tend to observe flight attendants on turbulent plane flights. If the flight attendants are calm, then the passengers are way less likely to panic.
If keeping things calm this holiday season means saying no to events or invitations or catering in food instead of cooking grandma’s traditional family recipe from scratch, then fine! Stressing over particular holiday foods, parties, or presents will not bring peace on earth. Rather, a calm spirit and mental wellness is what will cultivate the memories that matter most.
2. Monitor your child’s diet – and your own!
Sugar and caffeine are like anxiety steroids. Don’t underestimate the effects healthy eating can have on anxiety. From school parties, office parties, to fast food on the go, it can be hard to say no to all the sweet treats that circulate this time of year. But anything you can do to manage both yours and the children’s caffeine and sugar intake will help reduce anxiety.
Simply put, keep a close eye on the caffeine and sugar consumption. Remember that you are the parent, and it’s ok to say no or not now. There will be multiple opportunities to say yes, and saying no will just make the yeses that much sweeter. Pun intended. ????
3. Avoid overcommitting yourself.
You might be tempted to accommodate and accept everyone’s invitation for a get together but be careful not to overextend yourself or your family. Catching up with family and friends over the holiday break is part of what makes the holidays meaningful and fun – but holiday socializing can also be stressful.
Mom’s and children who struggle with anxiety can quickly become overstimulated and exhausted from too much social interaction, so be selective about what invitations accept. It is exhausting and impossible to manage everyone’s expectations and social calendar. Be careful not to overextend your family’s schedule and be sure to leave a few days of vacation social-commitment free.
4. Don’t deviate too far from the morning/night routine.
No matter how much they might resist it, a structured routine is a source of comfort for children. While there will always be an occasional exception to the rule, but routines are important for a reason. It is important to continue honoring the morning/nighttime schedule as best you can over the holiday break. Not deviating too far from the morning/night routine will provide you with scheduled space for mental processing and stress recovery.
Keeping to the routine is also a preventative step for when the holiday break is over. By maintaining the daily schedule you and your child normally keep, you will be set up for success when the holidays end and life returns to its usual cadence.
5. Talk to your children about their feelings.
Remember that you and your child will not have the same Holiday stress threshold. Children tend to get stressed, overstimulated, hungry, and tired much faster than adults, so be on the lookout for quiet escapes where you and your child can process feelings and prioritize self-care. Be up front with your children and check in on them regularly. Ask them, “How are you feeling?” and list emotions to see what resonates. Are they feeling nervous? Hungry? Excited? Thirsty? Cold?
The powerful exercise of verbally checking in with your child’s feelings will help both of you manage emotional needs mindfully. And by drawing their attention to their present emotions, you can help keep them and yourself grounded and properly cared for.
The bottom line – less is more.
All the tips listed above could be summarized with the timeless adage: quality over quantity. By managing holiday stress and anxiety and creating space for anxiety-free moments this holiday season, who knows! You might just have your best holiday ever and create brand new traditions for you and your child to enjoy.
Do you or your child struggle with anxiety?
You don't have to do this alone! Schedule an appointment with a KIDStherapyfinder therapist to learn more about support for parents and kids with anxiety.
Happy Holidays from all of us at KIDStherapyfinder.
