The holiday season is often described as “the most wonderful time of the year,” but for many children and teens, it can bring unique emotional challenges. Changes in routine, family stress, grief, sensory overload or unmet expectations can impact a child's mental and emotional well-being.
As pediatric providers, caregivers, and parents, it's essential to create space for both joy and emotional support during this season. Here’s what to watch for—and how you can help.
Why the Holidays Can Be Emotionally Hard for Kids
While holidays bring excitement, they can also disrupt the predictability children thrive on. Some common challenges include:
- Changes in routine – Time off from school, irregular meals, and inconsistent sleep can throw kids off balance.
- Family stress – Financial strain, travel or complex family dynamics may be felt deeply by sensitive children.
- Social expectations – Children may feel pressure to "be happy" or enjoy gatherings they’re not comfortable with.
- Grief or loss – Holidays can trigger sadness for children who are dealing with family separation, divorce or the loss of a loved one.
- Sensory overload – Lights, sounds, crowds and busy schedules can overwhelm kids, especially those with sensory sensitivities or neurodivergent conditions, such as autism and ADHD.
What Parents and Caregivers Can Do
Support doesn’t need to be complicated. Small, thoughtful steps can make a big difference.
- Maintain Structure When Possible – Try to stick to regular routines for meals, sleep, and downtime, even during holiday festivities. Predictability helps kids feel safe and grounded.
- Create Realistic Expectations – Help children understand what to expect from holiday plans and avoid building pressure around “perfect” experiences. Let them know it’s okay if things don’t go exactly as planned.
- Make Room for Emotions – Let kids express feelings—even if those feelings aren’t cheerful. A simple “It’s okay to feel sad or overwhelmed” can go a long way.
- Include Them in the Process – Allow children to help plan or choose holiday activities. Giving them some control helps reduce anxiety and builds confidence.
- Encourage Connection, Not Perfection – Focus on small, meaningful moments like baking together, reading holiday stories or taking a walk. These low-pressure activities can be more nurturing than big events.
Special Considerations
For Children with Anxiety or ADHD:
- Prepare them ahead of time for changes in plans.
- Offer calm spaces or sensory breaks during events.
- Use visual schedules or checklists.
For Teens:
- Respect their need for space and independence.
- Be mindful of social stress, FOMO (fear of missing out) or loneliness during this season.
- Keep lines of communication open, without pressure.
For Grieving Children:
- Acknowledge their loss.
- Include rituals or moments to remember loved ones.
- Normalize feelings of sadness alongside holiday cheer.
When to Seek Professional Help
Some stress is normal, but if you notice persistent signs of distress—such as changes in appetite or sleep, withdrawal, frequent meltdowns, or comments about self-harm—it’s time to reach out to your home Phoenix Children’s Pediatrics office. We have resources to help.
If you or someone you know is in immediate danger of self-harm, call 911 or go to the nearest emergency department.
You are not alone. To talk with someone now, call 988. The new 988 dialing code offers a convenient way to reach the Suicide and Crisis Lifeline, formerly known as the National Suicide Prevention Lifeline. Call 988 from anywhere in the U.S. anytime for free, confidential support.
Final Thoughts
The holidays don’t have to be perfect to be meaningful. With a little awareness and intentional care, we can help kids feel seen, supported and safe—emotionally as well as physically.
Here’s to a happy, healthy and safe holiday season.
