The holiday season is often described as a magical time filled with joy, celebration, and family traditions. Yet for many children, this time of year can also bring unexpected stress. While adults may feel the pressure of holiday planning, gift buying, travel logistics, and financial strain, kids pick up on these stressors more than we realize. Even young children who can’t articulate their feelings may show signs of overwhelm: disrupted sleep, more frequent meltdowns, clinginess, or changes in appetite and behavior. Understanding where this stress comes from—and what adults can do to help—can make the holidays healthier and more enjoyable for the entire family.
One major source of stress is the rapid change in routine. Children thrive on predictability, and the holidays often disrupt familiar rhythms. School breaks, late-night events, visitors coming and going, and packed schedules (or too much free time) can leave kids feeling unanchored. Without typical mealtimes, nap times, or quiet periods, children may struggle to regulate their emotions. Parents can help by building small pockets of consistency into each day, even during the busiest weeks—simple routines like morning breakfast together, reading a bedtime story or taking a short daily walk can provide a sense of stability. Creating structure can also help keep kids on track whether it is a trip to a museum, activities at the library or rec center, or simply scheduled outdoor time can help kids stay regulated.
Another factor is social overload. The holidays are filled with gatherings, and while some children enjoy the hustle and bustle, others feel overwhelmed by large groups, unfamiliar relatives, or constant attention. Shy or sensitive children may need breaks during events to recharge. Offering a quiet space, planning shorter visits, or preparing them in advance for what to expect can reduce anxiety and help them feel more in control.
Holiday expectations also play a significant role. Movies, advertisements, and social media portray the season as perfect and joyful, which can create pressure for both parents and children. Kids may feel disappointed when reality doesn’t match what they’ve seen or imagined. Helping children set realistic expectations and focusing on connection rather than perfection can ease this tension. Reminding them that traditions don’t have to be elaborate to be meaningful can shift the focus toward what truly matters.
Most importantly children need opportunities to rest. The constant stimulation of lights, music, sugary treats, and special events can leave their bodies and minds overstimulated. Scheduling downtime—screen free, unstructured, and calm—gives kids space to relax and reset. Keeping a regular bedtime can go a long way to helping a child manage themselves and make it easier when the regular school schedule resumes.
The holidays can still be joyful and memorable, even with the realities of stress. By paying attention to what children are experiencing, simplifying where possible and prioritizing emotional well-being, families can create a holiday season that feels both festive and balanced. Supporting kids through challenges not only reduces stress but also teaches lifelong skills for managing big emotions—perhaps the most meaningful gift we can give them.
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.
