Tips for managing holiday stress

The holiday season is an undoubtedly stressful and busy time. Many parents don’t realize these months can also take a toll on children. Between disruptions in normal routines, early mornings, late nights and changes in diet, among other things, children of all ages can easily become overwhelmed.

Here are four tips to help you and your child navigate holiday stress:

Stick to your routine.

Whenever possible, stick to your child’s normal routine and keep your calendar manageable. It is OK to decline holiday events without guilt. If you are traveling for the holidays or will be away from home for long periods of time, find ways to maintain a sense of normalcy.

Maybe that looks like reading familiar books together at bedtime, sitting next to each other for dinner at a family party or listening to favorite songs in the car on the way.

For children who are old enough to understand, talk through the plans for the holidays so they know what to expect. This will help them feel more in control of the situation and lead to fewer tantrums or arguments.

Prioritize rest for everyone in the family.

From babies to seniors, the holidays can sometimes feel like a never-ending marathon. Make sure you are building time into the schedule for rest. Try to avoid skipping naps for children who do so during the day and do your best not to push back bedtime.

Repetitively losing out on sleep takes away the body’s much-needed time to recover and keep us healthy. Young children can become easily overwhelmed by large gatherings and may need some time in a quiet room to decompress.

Don’t be afraid to let friends and family know what works best for you and your family. Need to show up late? Won’t be staying for dessert? These are all reasonable boundaries to set to protect your family’s health and well-being.

Keep healthy snack and meal options on hand.

Holidays can mean lots of sugar and fewer healthy food choices. If you’re heading to a party, bring a fruit or vegetable tray with a healthy dip.

Pack your child nutrient-dense snacks and keep an eye on their water intake. Plan ahead and have food prepared in the fridge for grab-and-go options — things like cut up fruits and vegetables, cubes of cheese, hard-boiled eggs and homemade parfaits are all great options.

Don’t force your child to do things that make them uncomfortable.

Watch for signs that they may need some extra support, whether it be mood swings or meltdowns in the younger kids or older kids feeling anxious with the pressures of holiday parties and gift giving.

If children don’t want to hug a friend of family member they see once a year, don’t make them. If something on their plate doesn’t appeal to them, let it go.

This time of year should be enjoyable for everyone, and giving your child the power to make choices for themselves can go a long way to making spirits bright.

• Children's health is a continuing series. This column was provided by Advocate Children’s Hospital. Dr. Anisha Shetty is a pediatrician for Advocate Children’s Hospital.