Surviving Winter Break Woes: How to Help Your Anxious Child Navigate the Holiday Season

Photo of young Caucasian girl wearing an oversized t-shirt and a Santa hat smiling and leaning against the front window with a Christmas tree behind her. Photo could represent how much better she is feeling since meeting with a Christian counselor in Chicago who specializes in kids and teens with anxiety.

The holiday season can be a magical time filled with family gatherings, festive traditions, and time off from school. But for many parents of children with anxiety, winter break can bring its own set of challenges. Without the structure of school and the added pressure of holiday expectations, anxious kids might struggle to find balance and peace during what’s supposed to be the “most wonderful time of the year.”

If you’re a parent wondering how to help your child navigate this potentially stressful season, you’re not alone. Here are practical tips to help your child manage their anxiety and make the most of their winter break.

Maintain a Predictable Routine During Winter Break

One of the biggest challenges for kids with anxiety is the disruption of their usual school routine. While it might be tempting to let your child sleep in or spend endless hours playing video games, too much unpredictability can increase feelings of unease.

Set a daily schedule: Create a simple daily routine that mimics the structure of a school day. Include time for meals, activities, and rest.
Stick to bedtime: Maintaining a consistent sleep schedule is crucial for regulating mood and reducing anxiety.
Plan ahead: Share daily plans with your child to help them feel prepared and reduce uncertainty.

Embrace Calm Holiday Celebrations

Holiday traditions can be overwhelming for children with anxiety. From crowded family gatherings to loud celebrations, it’s important to adapt traditions to fit your child’s needs.

Set realistic expectations: Explain to your child what to expect during holiday events. Let them know it’s okay to take breaks or step away if they feel overwhelmed.
Create a quiet space: Designate a calming corner at home or during family gatherings where your child can go to decompress.
Simplify the festivities: Consider scaling back on the number of activities or events you attend. A simpler holiday can still be meaningful.

Encourage Coping Skills

Winter break is an excellent opportunity to teach your child healthy ways to manage their anxiety. Practicing these skills now can help them feel more confident during stressful situations.

Practice mindfulness: Introduce calming activities such as deep breathing or guided meditations. Apps like Headspace or Calm can be great tools.
Use a coping kit: Create a small box with stress-relief items like a fidget toy, coloring book, or calming scent.
Talk about feelings: Encourage your child to share their worries. Sometimes, simply talking about their anxiety can make it feel less overwhelming.

Balance Social and Alone Time During Winter Break

Social interactions during the holidays can be both a joy and a stressor. Help your child strike a balance that feels right for them.

Respect their limits: It’s okay if your child doesn’t want to participate in every event or activity. Allow them to opt out when they’re feeling overwhelmed.
Schedule downtime: Include quiet, unstructured time in your child’s day to recharge.
Foster positive connections: Encourage low-pressure social activities with trusted friends or family members.

Keep Expectations Manageable

The holidays are often filled with high expectations, which can feel overwhelming for anxious kids. Help your child set realistic goals and focus on what truly matters.

Avoid perfectionism: Remind your child that it’s okay if things don’t go perfectly. For example, a holiday craft doesn’t need to look like the picture on Pinterest.
Celebrate effort: Praise your child’s hard work and participation rather than focusing on outcomes.
Focus on gratitude: Shift the focus from material gifts to meaningful moments and experiences.

Monitor Holiday Triggers

Pay attention to situations or events that might exacerbate your child’s anxiety, and proactively address them.

Plan for sensory overload: Bright lights, loud music, and large crowds can be overwhelming. Consider attending events during off-peak hours or bringing noise-canceling headphones.
Prepare for transitions: Changes in routine, like traveling or visiting relatives, can be tough. Provide plenty of notice and discuss what to expect.
Limit screen time: While it’s okay to enjoy holiday movies or games, excessive screen time can impact mood and sleep.

Involve Your Child in Holiday Planning

Giving your child a sense of control can reduce their anxiety. Involve them in planning activities and setting priorities for the break.

Let them choose: Allow your child to pick a few activities or traditions they’re excited about.
Give them responsibilities: Simple tasks like decorating cookies or wrapping gifts can help them feel included and accomplished.
Ask for input: Check in regularly about what’s working and what isn’t. Be open to adjusting plans as needed.

Maintain Healthy Habits During Winter Break

It’s easy to let healthy habits slide during the holidays but maintaining them can help your child feel their best.

Prioritize nutrition: Balance holiday treats with healthy meals and snacks.
Get moving: Physical activity is a great way to reduce anxiety. Go for a family walk, play outside, or try a fun indoor workout.
Stay hydrated: Encourage your child to drink water, especially if they’re consuming more sugary drinks or snacks.

Seek Support from a Child Therapist in Chicago

You don’t have to navigate the holiday season alone. Reach out for support if you or your child need it.

Connect with other parents: Share tips and experiences with friends or support groups who understand the challenges of parenting an anxious child.
Reach out to professionals: If your child’s anxiety feels unmanageable, give me a call, your experienced child therapist in Chicago for additional guidance.
Include trusted adults: Enlist the help of other family members to provide extra support during holiday events.

Focus on Quality Time

At its heart, the holiday season is about connection and togetherness. Focus on creating moments that your child will cherish.

Share traditions: Bake cookies, watch holiday movies, or read seasonal books together.
Create new memories: Start a new tradition that’s tailored to your child’s interests.
Show love and patience: Remember, your presence and understanding mean more to your child than any gift or activity.

Closing Thoughts

Winter break can be a challenging time for children with anxiety, but with thoughtful planning and a focus on your child’s well-being, it can also be a season of growth and joy. By maintaining structure, fostering coping skills, and creating meaningful connections, you’ll help your child navigate the holiday season with confidence.

Remember, it’s okay if things don’t go perfectly. The most important thing is to approach this time with empathy, flexibility, and love. Here’s to a holiday season that feels peaceful and fulfilling for your family!

Begin Child Therapy in Chicago, Illinois and Florida for Anxious Kids and Teens!

If your child or teen is struggling with anxiety, there is hope! Anxiety is highly treatable and child therapy for anxiety treatment at Briefly Counseling can help.

Using Solution-Focused Brief Therapy, I help kids and teens reduce their anxiety and build resilience so they can become a happier, more confident version of themselves.

And kids love being able to receive counseling from the comfort and privacy of their own home. Studies have consistently proven that online therapy delivers equal results to in-office counseling.

As an experienced and caring child therapist in Chicago, IL and FL, I love providing counseling for anxiety. To start your child’s counseling journey, call me at 224-236-2296 or complete my Contact Form to schedule a FREE 20-minute consultation.

Helena Madsen, MA, LCPC is the founder of Briefly Counseling. I specialize in providing online short-term anxiety treatment for kids and teens ages 7 – 18 as well as Christian counseling.

Whether you’re on the North Shore, in Naperville, Chicago, Champaign, Barrington, Libertyville, Glenview, or downstate Illinois, I can help.

And effective 2024, I am now licensed in Florida! For parents in Jacksonville, Pensacola, Destin, Crestview, Coral Gables, Weston, Parkland, Naples, Marco Island, and Pinecrest, I have immediate openings.

Schedule your appointment or consultation today. I look forward to working with your child to quickly and effectively help them in activating their strengths, resources, and resilience, in order to live with confidence and hope.