Helping Children Navigate Holiday Transitions: A Pediatric Psychologist’s Guide for Parents and Loved Ones

The stretch between Thanksgiving, Christmas, and New Year’s is often described as “the most wonderful time of the year.” For children, it can indeed be magical—filled with family traditions, festive lights, and time away from school. Yet, as a pediatric psychologist, I also see how this season can bring stress, overstimulation, and challenges in routine.

Parents and loved ones play a vital role in helping children balance the joys and stressors of the holidays. Here are some evidence-based insights and practical strategies to support your child during this unique season.

1. Recognize the Power of Transitions

• School-to-home shift: Moving from structured school days to unstructured breaks can feel liberating but also overwhelming. Children thrive on predictability, so sudden changes may trigger irritability or anxiety.
• Family gatherings: Meeting relatives they don’t see often can be exciting but also socially demanding. Younger children may feel shy or overstimulated.
• Post-holiday return: Transitioning back to school after New Year’s can be tough, especially if sleep schedules and routines have drifted.

Tip: Create a “holiday rhythm” by keeping some daily anchors—like consistent mealtimes, bedtime routines, or morning rituals.

 2. Embrace the Joys, But Pace Them

The holidays are full of delights—gifts, treats, parties, and traditions. But too much excitement can lead to emotional meltdowns.

• Balance stimulation: Alternate high-energy activities (like parties or outings) with quiet downtime (reading, drawing, or family walks).
• Mindful indulgence: Children often equate holidays with sweets and presents. Help them savor these joys without excess by modeling moderation.

Tip: Ask your child what traditions or activities matter most to them. Prioritizing those can reduce stress and increase joy.

3. Support Emotional Expression

Children may feel a mix of emotions—joy, anticipation, fatigue, or even sadness (missing friends, grieving a loved one, or feeling left out).

• Normalize feelings: Let children know it’s okay to feel both happy and overwhelmed.
• Create safe spaces: Encourage journaling, drawing, or talking about their experiences.
• Model calm coping: Show them how you manage stress—deep breaths, short breaks, or gratitude practices.

Tip: Use simple check-ins like, “What was the best part of today? What was the hardest part?”

4. Guard Sleep and Routine

Sleep is often the first casualty of holiday excitement. Yet, adequate rest is essential for emotional regulation and resilience.

• Protect bedtime: Even if schedules shift, aim for consistent sleep and wake times.
• Limit screen time: Holiday movies and video games are fun, but too much can disrupt sleep and mood.

Tip: Create a cozy bedtime ritual—reading holiday stories, listening to calming music, or sharing gratitude moments.

5. Foster Connection and Meaning

Beyond gifts, children benefit most from feeling connected and valued.

• Family traditions: Rituals—whether baking cookies, lighting candles, or volunteering—give children a sense of belonging.
• Acts of kindness: Encourage children to participate in giving, not just receiving. Helping others builds empathy and resilience.

Tip: Ask children to help plan one family activity. Ownership increases engagement

Holiday Thoughts

The holidays are a season of both joy and transition. By balancing excitement with routine, encouraging emotional expression, and fostering connection, parents and loved ones can help children not only enjoy the festivities but also grow through them.

Remember: children don’t need a “perfect” holiday. What they need most is your presence, patience, and love.

On a personal note: Remember there are always those less fortunate.  If you are able to assist a child or parent in need in some small way, I invite you to do so.  May you and yours find joy in a child’s eyes, a peace within yourself, and the love that you celebrate with your traditions.

As always, if I can be of assistance, please reach out.

DR. M