Emotional Regulation During the Holidays

This post on the Holidays is written by Maya Bauer

Holiday breaks can be exciting but can also bring about big emotions for kids. With less routine, more family time, and lots of stimuli; children may feel overstimulated, anxious, or simply out of sorts – especially when they have sensory processing issues and/or Selective Mutism.

Helping kids understand and manage their emotions during this time can make the holiday break more enjoyable for everyone.

Here are some ways to help children with emotional regulation over the break:

Create a Flexible Routine

Holidays are often less structured, which can overwhelm some kids. To address this, creating a flexible routine gives them a sense of stability while still allowing room for holiday fun.

Establish Basic Routines: Set consistent wake-up and bedtime hours. To add predictability, include mealtimes and some quiet or reading time.

Create a Visual Schedule: Whether written or illustrated, make the daily schedule visual so kids can prepare and have predictability.

Why this helps: Routine provides security, especially for children who may struggle with unexpected changes or are sensitive to sensory input.

Practice Naming Emotions and Validation

In addition to establishing routines, children must recognize and articulate their feelings to achieve healthy emotional regulation. Sometimes, children feel big emotions but don’t have the words to express them. Teaching them to name and understand their feelings is a practical first step in learning how to manage them.

When your child is upset, help them name the emotion they might be feeling: “It looks like you’re feeling frustrated because…” or “I see that you’re feeling excited, and it’s making it hard to wait.”

Acknowledge their emotions without judgment. Instead of saying, “You shouldn’t feel that way,” try, “It’s okay to feel disappointed. That’s a hard feeling.”

Set Aside Time for Daily Check-Ins

In addition to the strategies mentioned, establishing a routine for emotional communication is key. A simple daily check-in helps kids feel heard and provides a safe space to talk about their feelings. This is especially helpful if holiday plans are busy and you have limited time together.

Ask, “How are you feeling today?” before bed or during breakfast. Encourage them to talk openly and listen without rushing to fix or solve their feelings.

Knowing they have a dedicated time to express their feelings helps kids feel supported and valued

Use Simple Breathing Exercises

Following the discussion on emotional awareness, you can introduce practical tools that help children calm down during moments of distress. Deep breathing is a simple yet powerful technique to facilitate this calming process.

Teach them “balloon breathing,” where they imagine filling up a balloon as they inhale and slowly let the air out. Try practicing this together for a minute or two each day.

Breathing exercises reduce stress by slowing the heartbeat and promoting relaxation, making it easier for kids to manage strong emotions.

Plan for Downtime

Holidays often bring extra stimulation, from visiting relatives to holiday events. Plan for breaks to allow kids to recharge and unwind.

Create a Calm Corner: Set up a space where they can relax, read, or play quietly. Stock it with favorite books, soft blankets, or sensory toys.

Permitting kids to take some time alone helps them learn self-regulation, especially if they feel overwhelmed by group settings or large gatherings.

Encourage Physical Activity

Movement is a great way to release stress and frustration. Encourage physical activity, even if it’s indoors, to help kids channel their emotions constructively.

Ideas for Indoor Activities: Set up a mini-obstacle course, try family yoga, or play music for a mini dance party. Even just a quick “Simon Says” game can help them burn off extra energy.

Physical activity helps reduce cortisol (the stress hormone) and increase endorphins, making kids feel happier and more relaxed.

IN SUMMARY…

These strategies support handling big feelings and equip children with skills that benefit them long-term. The holidays can be a time for family, connection, and personal growth for everyone involved.

Check out our other popular blog posts: