The holidays are a time of joy and excitement, but they can also bring unexpected stress for children, especially with travel and changes to their usual routine. These disruptions can leave kids feeling anxious or overwhelmed, affecting their well-being and behavior. Calming their nervous systems through proactive behavioral preparation and supportive therapy can make a world of difference, setting them up for smoother transitions during the holiday season. By taking steps to manage these changes, parents can help their children thrive emotionally and mentally, even amidst the hustle and bustle. Mental wellness support is key to helping children navigate this challenging time.
Understanding the Impact of Schedule Changes on Kids
Children, like adults, find comfort in routines. The predictability of daily activities helps them feel secure and calm. When these routines are suddenly disrupted by travel, holiday gatherings, or changes in daily schedules, it can trigger anxiety, frustration, and behavioral challenges. Understanding how these shifts impact their nervous system can help parents better prepare their kids for what’s ahead. Ensuring mental wellness through thoughtful preparation can alleviate stress and promote a smoother transition for the entire family.
Research from the American Psychological Association (APA) shows that maintaining routines helps reduce stress and promotes emotional stability in children. When schedules change during the holidays, incorporating elements of structure—such as consistent bedtimes, meal schedules, and daily calming activities—can support your child’s ability to cope with these transitions. Mental wellness is supported by small, consistent actions that foster a sense of stability and ease.
Four Simple Strategies to Prepare Your Child for Holiday Transitions
Prepare in Advance:
Start talking to your child about upcoming holiday plans as early as possible. Use visual aids like calendars to show travel dates or changes to their normal routine. This helps set expectations and reduces anxiety about the unknown. If traveling, walk them through what the travel day might look like—packing, waiting at the airport, flying, or driving for extended periods. Encourage them to ask questions and share any concerns they may have, reinforcing their mental wellness by addressing worries early.
Practice Transitioning:
If your child struggles with change, practice small transitions leading up to the holidays. These could be simple changes to their daily schedule, like waking up earlier or moving activities to different times of the day. This helps them become more flexible and adaptable when holiday changes inevitably occur. Practicing adaptability supports their mental wellness by building resilience to change.
Create a Calming Travel Kit
Travel can be especially stressful for children, especially those who experience anxiety. Help calm their nervous system by creating a travel kit filled with comforting items such as their favorite stuffed animal, noise-canceling headphones, books, or calming apps. Including sensory items like fidget toys or a weighted blanket can provide an added sense of security during long trips, reinforcing mental wellness by helping children feel grounded and secure.
Introduce Calming Techniques
Teach your child simple mindfulness techniques or deep breathing exercises they can use when feeling overwhelmed. For example, guide them through “belly breathing,” where they take slow, deep breaths, imagining their belly filling with air like a balloon. You can also incorporate kid-friendly meditation apps into your travel or pre-bedtime routine. These small but powerful practices can help calm their nervous system and support mental wellness during times of stress.
Incorporating Therapy into Holiday Preparation
If your child is currently in therapy or counseling, be sure to work with their therapist to address holiday-related anxieties. Therapists can provide tailored coping strategies specific to your child’s needs, whether it’s managing anxiety about traveling, socializing with extended family, or adjusting to changes in their environment. Therapy offers a safe space for kids to process these emotions and practice self-regulation skills they can use throughout the holiday season.
If your child is not yet engaged in therapy but struggles with transitions, anxiety, or behavioral challenges, consider seeking out individual counseling. In Chicago, many therapy groups, such as Lincoln Park Therapy Group, specialize in working with children and families to foster emotional resilience during times of stress. Having the support of a therapist can be a game-changer, offering both the child and family practical tools to navigate holiday stress with greater ease. Mental wellness becomes a collaborative effort, empowering the family to manage holiday demands with confidence.
Promoting Personal Growth During the Holidays
While the holidays can be challenging, they also offer opportunities for personal growth and building emotional resilience. Helping your child learn to navigate change effectively can boost their self-esteem and equip them with coping skills they’ll use throughout life. Encourage your child to reflect on their experiences after the holiday season—discuss what they enjoyed, what was difficult, and how they managed their feelings. Celebrating these small victories fosters a sense of pride and emotional development, promoting a positive outlook toward future challenges and bolstering their mental wellness.
Preparing your child for holiday schedule changes and travel doesn’t have to be stressful. By taking proactive steps—such as behavioral preparation, mindfulness practices, and integrating therapy—you can help your child feel more grounded and emotionally resilient throughout the holiday season. These strategies not only calm their nervous system during moments of change but also promote long-term mental wellness, making the holidays more enjoyable for the whole family. Implementing these steps will ensure your child is better equipped to handle the excitement, transitions, and occasional stresses of the holiday season, setting them up for a lifetime of emotional health.
Feeling overwhelmed with preparing your child for holiday transitions? If you find yourself struggling to manage their anxiety or need extra support with behavioral challenges during this busy season, don’t hesitate to reach out. Schedule a time to meet with one of our Lincoln Park Therapy Group therapists, and we’ll help you create a plan tailored to your family’s needs, ensuring mental wellness support that meets each child’s unique requirements.
Additional Reading Topics:
Travel Planning With Your Partner: My Newsweek Interview – Traveling with a partner can be incredibly rewarding, but it also comes with its own set of challenges.
Our Favorite Apps to De-stress, Relieve Anxiety & Clear Your Mind – Here are a few of our favorite apps that you can download to encourage a calm and peaceful mindset.
Organized Life: Tips for a Clear Mind and Healthy Well-being – In a society where we juggle multiple roles and responsibilities, maintaining a sense of order can feel overwhelming.
Nicolle Osequeda, LMFT, is the founder of Lincoln Park Therapy Group, specializing in anxiety, depression, and relationship counseling in Chicago. As a Certified Daring Way™ Facilitator, she incorporates Dr. Brené Brown’s research into her therapy. Nicolle holds a Master’s in Counseling Psychology from the University of San Francisco and is a Licensed Marriage & Family Therapist in Illinois and California. She is a Clinical Fellow of AAMFT, a member of IAMFT, and the Financial Therapy Association. Nicolle has Gottman Method training and has taught at DePaul University, dedicated to helping individuals and couples achieve meaningful change. 
