Is Your Child Stressed? 5 Secrets to a Calm Holiday Break

While the winter holidays are meant to be a time of joy, the reality for many families is a bit more chaotic. Between late-night winter weddings, constant guests, and a break from school routines, children can easily become overwhelmed.

As a parent, you can protect your child’s emotional wellbeing by focusing on four essential pillars of balance.

The Four Pillars of a Calm Child

To help young people stay grounded, try to incorporate these four elements into their daily holiday life:

• Body (Stay Active): Physical movement is a natural stress-reliever. Whether it’s a quick game of cricket in the driveway or a walk in the park, exercise releases endorphins—the brain’s “feel-good” chemicals. This also helps regulate sleep patterns which often get disrupted during the holidays.
• Achieve (Small Wins): Children gain confidence through small accomplishments. Let them help with daily tasks like setting the table for guests or organizing their toys. These small wins provide a dopamine boost, making them feel capable and motivated.
• Connect (Strengthen Bonds): At the heart of wellbeing is a sense of belonging. Take ten minutes of “undistracted time” to listen to your child. This simple act releases oxytocin, the hormone linked to trust and emotional safety.
• Enjoy (Pure Fun): Don’t let the schedule get too “heavy.” Protect time for your child to simply play or engage in a hobby they love. Laughter is the best way to build emotional resilience.

The Magic of Routine

Children thrive on predictability. When bedtimes shift or screen time increases during the winter break, mood swings and irritability often follow.

While a “perfect schedule” is impossible during wedding season, try to keep a familiar rhythm. Keeping wake-up times consistent and limiting “blue light” from tablets before bed can significantly reduce child anxiety. Simple rituals, like a bedtime story, offer a sense of calm in a busy household.

Managing “Big Feelings” and Worries

It is completely normal for children to feel anxious about meeting distant relatives or being in loud, crowded environments. To help them manage these “big feelings,” try the “Worry Window”—a dedicated 10-minute time each day where they can share what’s on their mind. This teaches them that worries can be addressed and put away, rather than carried all day.

Teaching a child that their feelings matter today is the first step in building a healthy self-image. When children feel unheard or ignored during stressful times, it can plant seeds of insecurity. Learning to validate their emotions now is essential, as it helps prevent them from having to heal deep feelings of being unlovable later in life.

Quick Grounding Techniques for Kids:

If your child is mid-meltdown or feeling panicked, try these:

• The 5-4-3-2-1 Game: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste.
• Balloon Breathing: Have them inhale slowly through the nose, imagining their belly is a balloon inflating, then exhale gently through the mouth.

Modeling Calm in Conflict

In a house full of tired people, conflict is inevitable. The goal isn’t to avoid it, but to show your child how to resolve it with empathy. If you lose your temper, apologize. This demonstrates that disagreements are normal and can be fixed with understanding.

You Can’t Pour From an Empty Cup

Finally, remember that your wellbeing sets the tone for the entire house. Children are like sponges; they soak up your stress and your calm. Making time for your own rest isn’t selfish—it’s an essential part of parenting.

The Bottom Line

Years from now, your children won’t remember if the holiday dinner was perfect. They will remember how the house felt. Focus on connection, embrace the calm, and let the small stresses go.

Want more parenting insights? Explore the UNICEF Guide on Positive Parenting for expert advice on supporting your child’s growth.