How to Help Your Child Stay in Rhythm During the Holidays: Tips from a Mental Health Therapist

The holiday season is often filled with joy, excitement, and lots of family time—but it can also throw our routines completely out of whack. Travel, late nights, new environments, and family gatherings can all disrupt your child’s sense of stability, leading to stress and overwhelm. As parents, it’s tough to find a balance between enjoying the holidays and maintaining a sense of routine that keeps your little one grounded. But don’t worry! We’ve got some advice straight from a mental health therapist to help your child stay in rhythm this holiday season.

1. Stick to a Routine as Much as Possible

The holidays often mean late nights, changes in meal times, and spontaneous activities—but one thing that can help your child stay regulated is keeping their sleep schedule as consistent as possible. This might mean adjusting bedtimes a little if you’re traveling or attending late-night events, but try to keep wake-up times and bedtimes close to their usual routine.

Consistency in daily activities, like eating at similar times or having quiet time before bed, can also be a great way to anchor your child’s day. Even if the environment feels chaotic, maintaining a semblance of routine will give them a sense of predictability.

2. Prepare Them for Family Gatherings

Holiday gatherings can be both fun and overwhelming—especially for younger kids or those who may have social anxiety. Many kids struggle with unfamiliar faces, new environments, or the sensory overload of larger crowds. Preparing them ahead of time can make a big difference.

Practice conversations, or talk through what they might expect at a family dinner or gathering. If they’re likely to be asked questions like, “How’s school going?” or “What’s your favorite gift this year?”, you can practice these responses to ease their nerves. Let your child know that it’s okay to take a break if they’re feeling overwhelmed. Encourage them to check in with their bodies, too—are they feeling anxious or stressed? If so, remind them that it’s okay to step away, take a breath, or find a quiet corner to reset.

3. Prioritize Rest and Recovery

While the holiday season is filled with social activities, don’t forget about the importance of downtime. Your child will need some space to recharge, especially if they’ve been around a lot of people or participating in busy activities. Make sure they’re getting enough sleep, and encourage naps or quiet time when needed.

If there’s been a lot of social stimulation, you might want to opt for a low-key family activity, like a cozy movie night at home. This gives everyone a chance to unwind and reconnect in a calm environment.

4. Set Realistic Expectations

It’s easy to get caught up in the excitement of the season and want to do it all. But remember, your child is still a child—and they may not be able to handle the same level of holiday activities as an adult. Be realistic about what your child can manage, and communicate expectations ahead of time.

If you know there’s a big family event or travel ahead, have a conversation with your child about what to expect. Let them know what’s coming up, and explain that there might be some busy or noisy moments, but that they can take breaks if they need to. Setting expectations helps manage any surprises and creates a sense of security.

5. Model Gratitude and Encourage Connection

The holidays are a time of giving thanks and reflecting on what we’re grateful for. By modeling gratitude, you not only teach your child about thankfulness, but you also help them focus on the positive aspects of the season.

Make it a family tradition to share something you’re thankful for each day, whether it’s around the dinner table or before bed. Encourage your child to participate, and let them see how gratitude can help reframe difficult moments.

6. Make Time to Connect Through Play

With all the busyness of the holidays, it’s easy to overlook the simple joys of play. But spending time connecting with your child through board games, playtime, or creative activities is one of the best ways to keep them feeling secure and grounded.

Whether it’s a game of charades, a puzzle, or even just playing pretend, make room for those small, meaningful moments of connection. It doesn’t have to be fancy—just a chance for you to engage with your child and give them your undivided attention.

In Conclusion: Finding the Holiday Rhythm Together

The holidays are a time of joy, but they can also be overwhelming for kids (and adults!). By maintaining some key routines, managing expectations, and prioritizing connection, you can help your child stay in rhythm during this busy time of year. And remember, it’s okay if things don’t always go as planned—sometimes, the best moments are the ones that happen unexpectedly. With a little preparation and flexibility, you’ll be able to navigate the season together with a sense of peace and joy.

Looking for the perfect holiday gift to support your child’s development and well-being?

Check out our latest blog, where we’ve rounded up the best toy recommendations from our therapists to make your holiday shopping a little easier.

Wishing you and your family a holiday season full of love and laughter!