While the holidays bring great moments of laughter and time with loved ones, the season can also come with a fair share of stress. With all the excitement and high expectations, it's normal for both adults and kids to feel overwhelmed, leading to some tense moments or even a full-blown meltdown.
Making it peacefully through the holiday season starts with knowing what to look out for, having a plan to keep stress low and knowing how to handle those tricky moments if they happen. Here are some straightforward tips to help manage stress, handle meltdowns and even turn tough times into chances to connect.
Proactive prevention
A stress-free holiday doesn't have to be a myth. With some intentional preparation and clear boundaries, you can create a tantrum-proof holiday plan to avoid the meltdowns before they happen. Start by setting realistic expectations and acknowledging that holidays can be imperfect and still memorable. Focus on the bigger picture, ensure your holiday plans are simple, and prioritize joy.
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Routines often go awry in the season's bustle, so consistency can help keep everyone grounded. Sticking to regular mealtimes, bedtimes and daily rituals, as well as planning for regular breaks, can avoid the temptation to overcommit. Setting these boundaries with loved ones ahead of time by communicating expectations surrounding gifts, length of visits and downtime ensures that there are no surprises for anyone involved.
A little bit of preparation also can go a long way. Cooking during the holidays can be a huge area of tension. Plan for easy main dishes to ease cooking stress. Also, consider creating a meltdown game plan ahead of time, including strategies like a designated cool-down spot where you can go to reset.
Spotting the signs early
In the best-case scenario, your planning is executed without a hitch. More realistically, however, there is some building tension. Recognizing the signs of stress before they become a meltdown can help you keep the peace and spirits high.
For children, stress often resembles irritability, unexplained silences or impromptu bursts of energy. If kids start seeming restless, fidgety or prone to tears, consider taking them aside to understand what is upsetting or engaging them in hands-on activities, like helping with easy tasks in the kitchen to keep them occupied and distracted.
Guiding your child through holiday stress
Someone blew a gasket; now what? Well, the holiday season can be overstimulating and overwhelming for children of all ages. Whether a toddler or a teen, staying calm is the first step to diffuse the situation when a meltdown strikes. Remember that your response sets the tone, so if you can approach them with empathy, patience and comfort, you can quickly de-escalate.
First and foremost, make sure the child feels heard and acknowledged. They may be feeling tired or frustrated and letting out those negative feelings in this uncharacteristic way. Avoid dismissing their feelings or negotiating with them in the heat of the moment, and show that you are there to support them. If possible, offer them a quiet and comfortable space where they can calm down and center themselves.
Once the incident has settled, revisit what happened with them that evening or the following morning. Discuss how to identify, preempt and manage feelings like this in the future. This gentle approach ensures that your child can understand their emotions and learn skills for handling stress.
Managing your own meltdown
After all this planning and managing, no one would blame you for your own meltdown. It's important to check in with yourself and ensure you have a personal strategy in place to stay in control.
Quick breathing exercises and simple mindfulness practices can help you calm yourself. Try taking deep, intentional breaths or counting to 10. Though they seem basic, these techniques help create a pause that interrupts your emotional buildup.
If things start going off the rails it's OK to step back. Politely excuse yourself, find a quiet spot, or even take a quick walk if needed.
Repair and reset
The tension and awkwardness sometimes can be felt in the air after a meltdown. Taking the time to reconnect fosters a sense of empathetic closure that prevents stress from lingering.
Addressing the issue is always a great place to start. If it was your meltdown, offer a brief apology to anyone affected.
Offer a time to recharge with options like a favorite activity, a walk or some quiet downtime. Giving everyone space to process and reset ensures that you are reconnecting with care.
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