Holiday Wellness Tips from Anxiety Institute
The holiday season can bring joy, but it can also be stressful for families managing anxiety.
Shifts in routines, school pressures, family events, and unexpected challenges may feel overwhelming. With thoughtful planning and effective coping strategies, one can create a supportive environment that helps a family remain calm and resilient through this busy time.
Please feel free to download our Holiday Wellness Tips Worksheet which offers practical strategies for maintaining family balance, managing stress, and keeping routines on track.
Anticipate... Impact of Broken Routines
The holidays can disrupt normal routines, with time off from school, visitors, and different activities which often trigger anxiety.
Because structure plays a key role in managing anxiety, these changes may heighten stress if routines fall by the wayside.
Prepare: The holidays are filled with sugary treats and sleep disruptions. Keep one’s kitchen stocked with the same ingredients and foods that the child eats regularly.
Tips for broken routines:
- Stick to regular meal times as much as possible, even with changing schedules.
- Work on maintaining the same bedtime each night, even when school is out and if there are guests.
- If a child wants to sleep in during break, agree on a set time for them to wake up and go to bed each day.
- Incorporate calming activities like this bedtime meditation to promote relaxation during busy evenings.
Anticipate… End of Fall Term
With the end of Fall term comes final exams/papers/projects. However, when a child has an anxiety disorder, a careless error can become a much larger issue.
Prepare:
Ask a child several weeks before school ends what concerns them. In which subjects do they need help? Make sure final project materials are purchased and research for longer papers has begun.
Tips for final school exams and projects:
- If a child is worried about a certain subject, have them reach out to their teacher to see if their perceptions align. Sometimes, children worry they’re struggling more than they actually are.
- If children are hesitant to reach out themselves, parents or a mental health counselor can facilitate the conversation.
- If there are larger academic or social issues, consider contacting the school counselor. School counselors are a valuable link to community resources that can support a family both in and out of school.
- Whether one is talking to a college student away from home or a teen in the next room, ask what the teen or young adult may need. They may simply want someone to listen, or they may need guidance with study routines.
Stay connected with mental health providers, especially if there will be time spent away from home during the holidays.
Anticipate… Difficult Family Interactions
Some families are lucky and have only supportive members in their extended family. Unfortunately, there are families with those who may not understand the situation at home.
Unsolicited advice is always difficult, especially when people have not experienced life with an anxious child.
Prepare:
Remember, parents know their child better than anyone else. It can be hard when others share stories about their children’s accomplishments, but stay focused on what a family has built together—their goals, values, accomplishments, and the love they share. These are what truly matter.
Tips:
- Stay calm when tempers run short. Focusing on one’s own calmness will reassure a child that everything is OK.
- Prepare a coping statement to use if others offer unhelpful advice or comments. Short, simple responses like, “Thank you, but I have it from here,” or “No, that’s OK,” can quickly diffuse a tense situation. No further explanation is needed.
- Watch this short video for support when a caretaker feels judged or unsupported by family or friends.
Anticipate... Unexpected Challenges
Despite careful planning, things may still go wrong—unexpected flare-ups, new behaviors around unfamiliar people, or heightened anxiety may emerge.
Tips for the Unexpected:
- Have an Escape Plan: Develop an escape strategy, such as identifying a quiet retreat space or engaging in calming activities for when a child with anxiety becomes overwhelmed.
- Prioritize Parent Self-Care: Remember, adults are also stressed by the season, and may need their own escape plan. Caring for oneself will help a parent be present for their child.
In conclusion...
The holiday season, while often stressful and disruptive, also brings chances for connection and growth.
Proactively addressing challenges can help a family approach this time with confidence and calm. Keeping routines intact, encouraging open communication, and focusing on self-care are key to fostering opportunities for joy, building resilience and strengthening bonds.
To support the family’s well-being during the holidays, download our Holiday Wellness Tips Worksheet. This guide helps one identify family priorities while offering practical coping strategies to reduce stress and maintain daily routines.
