Managing Big Emotions During the Holidays: Helping Kids Cope with Excitement and Overwhelm
When excitement and overwhelm collide, children need calm, present adults who offer understanding, safety, and boundaries.
The holiday season brings colour, joy, and anticipation — but for children, it can also bring big emotions. With disrupted routines, extra stimulation, and high expectations, kids often feel excitement and overwhelm at the same time. Supporting them with calm, connection, and simple strategies can make the season easier for everyone.
Why Holidays Feel So Big for Kids
Routine changes
School breaks and late nights can unsettle a child’s sense of predictability.
Sensory overload
Lights, music, visitors, and sugar can overwhelm the nervous system.
Big expectations
Kids may feel pressure to be “happy” or “polite,” even when tired or unsure.
Signs of Overwhelm
Sudden tears or irritability
Clinginess or withdrawal
Hyperactivity or meltdowns after events
Trouble sleeping
These behaviours are coping signals — not “naughtiness.”
Simple Ways to Support Big Feelings
1. Keep small routines
Regular bedtimes and quiet breaks help children stay regulated.
2. Validate feelings
“Looks like everything feels like a lot right now. I’m here with you.”
3. Offer connection moments
Short one-on-one time can reset emotions quickly:
Reading together
A short walk
Cuddles or breathing games
4. Prepare ahead
Talk about what to expect at gatherings and where they can go for quiet time.
5. Balance excitement with rest
Plan calmer days after busy events or sugary treats.
Create a Calm Break Space
Even at home or gatherings, give access to:
A soft toy or comfort item
Headphones
A quiet room or quiet corner
Art or fidget activities
Think of it as an “emotional reset zone.”
Final Thoughts
Managing big emotions during the holidays isn’t about preventing meltdowns — it’s about meeting children where they are. When excitement and overwhelm collide, children need calm, present adults who offer understanding, safety, and boundaries.
Small adjustments create big impacts:
a moment of quiet, a validating statement, a predictable bedtime, a calm break in the middle of celebration.
These gentle practices honour what the season is truly about — connection, compassion, presence, and love.