Managing Holiday Overwhelm: 5 Kid-Friendly Strategies For Moments When All Is Not Calm

Out and about for some holiday shopping, I saw one of the most familiar sights of the season. A leggings-clad mom in the Dollar Spot was admiring bottle brush Christmas trees, completely unfazed, as her toddler bellowed from within the walls of a red Target cart. I smiled, empathizing with her in that moment. It felt official: Meltdown Season had officially begun.

Sensory overload is all but gift-wrapped for children this time of year. It’s in the blinking of color-changing Christmas lights, the jangling of Santa’s sleigh bells, and the cloying sweetness of candy canes. These festive delights are undeniably fun, but in excess, they can bring overwhelm rather than joy to our children’s worlds.

So how do we celebrate the season while maintaining our sanity holiday cheer? I asked Jessica Muehlenkamp, Certified Health Coach, CYT and founder of Whole Health 101 for some simple, kid-friendly tips to ensure happier holidays for the whole family.

1. Start Strong.

These days, most holiday celebrations– especially those marketed to children— are sprinkled with sugary treats. According to Muehlenkamp, this heightens the importance of quality nutrition.

“Start the day with a healthy, hearty breakfast. A nutritious breakfast can be as easy as a banana with peanut butter and glass of milk or more involved like a homemade lean steak and egg breakfast burrito or breakfast smoothie.”

When we provide healthy breakfast options, we lay a strong foundation for the day. This helps our children attain balance as they inevitably navigate the Land of Sweets. Expecting push-back? Muehlenkamp recommends involving your child in the prep-work.

“Most kids love to cook. It’s scientifically-proven that when kids help make a meal, they’re more likely to eat it.”

Co-prep nutrient-dense breakfast options during the weekend to beat the morning rush of the workweek. Aim for menu items that can be reheated easily, like versatile egg bites or protein-packed muffins.

2. Inspire Activity.

Children are made to move. As temperatures drop and outdoor play becomes more of a challenge, mindful movement practices, such as yoga, can be beneficial.

“Yoga is good for improving balance and coordination, but it’s also an opportunity for kids to learn to release energy and emotions in a healthy way,” says Muehlenkamp. Not a yogi? No problem. In this case, creativity takes center stage.

“The key to getting kids to focus and relax is tapping into their imaginations,” says Muehlenkamp. “I remember teaching one yoga class at Gorman Heritage Farm. I substituted farm animal names for yoga poses, and created a whole story around it.”

We can follow Muhlenkamp’s lead by keeping some kid-friendly poses in our back pockets. In a pinch, Star Pose, Tree Pose, Ragdoll Pose, and Dog Pose can make for a quick, memorable sequence.

3. Schedule Downtime.

There’s a new trend making its rounds on social media— scheduling rest. In the workplace, this practice is thought to boost productivity. At home, it communicates to children that rest and relaxation are basic needs, especially during busy seasons.

“Set boundaries that ensure daily quiet time and adequate sleep,” says Muehlenkamp. “If your kids don’t nap, still demand quiet time (without electronics). This might be coloring, painting, playing with a sensory board, or reading. Make this a simple, independent activity in which there is little effort on your part and in which you can step away and have a moment to yourself.” As the cliché goes, self-care is not selfish; well-rested parents are better able to create a climate of calm that will benefit the whole family.

For this tip to work, scheduling is key. When breaks appear in black-and-white on the calendar, we are more likely to commit to taking them. Over time, downtime will transition from a priority to a family value.

4. Breathe Out the Negativity.

Stressful moments are to be expected, especially this time of year. But when life presses our buttons, we have learned how to respond over time; we use the strategies that we know work for us. Our children, however, need help figuring out what works for them.

“Breathing techniques such as Lion’s Breath [can help children] handle overwhelming feelings of frustration during the day, “says Muehlenkamp.

Lion’s Breath, which Muehlenkamp and her daughter demonstrate in the video below, involves deep inhalation and forceful exhalation to clear stressful energy.

For children, stressors can pop up anywhere, from the Target toy aisle to the Mall Santa’s lap. Parents can help children adapt stress-relief strategies to fit various environments.

“[My daughter and I] made up a code word to use if we were in public and she needed to use one of these techniques. All she’d have to say is the code word, and we stepped away to do them together. This proved to be very effective for us.”

Jessica Muehlenkamp, Certified Health Coach, CYT, and Founder of Whole Health 101 demonstrates the Lion’s Breath breathing technique.

5. Flex to the Finish.

After a busy day of merrymaking, even iron-clad bedtime routines can be compromised. To ease children into a state of relaxation, Muehlenkamp recommends progressive muscle relaxation, which she and her daughter demonstrate in the following video. This practice engages and disengages muscle groups, one-by-one and from head to toe.

PMR has shown to be effective in calming anxiety, controlling stress, and reducing insomnia. With some guidance, children can learn how to employ this technique independently, increasing the likelihood of a silent night for all.

Jessica Muehlenkamp, Certified Health Coach, CYT, and Founder of Whole Health 101 demonstrates Progressive Muscle Relaxation.

With all of these tips in hand, may we all remember that our best is more than good enough. After all, we can provide our children with a nourishing, Grinch-themed breakfast; teach them an engaging, Christmas-themed yoga sequence; carve out space for restorative, Hanna-Andersson-clad slumber and still, our children may flip out in the Target Dollar Spot. They’re kids, after all, and life can be hard.

But our children’s feelings—however loud or ill-timed— are always valid. Employing patience, presence, and a dusting of creativity, we can reassure them that even when big feelings hit, they are wrapped up in love.

As it turns out, we don’t have to engage in countless seasonal activities to find holiday magic; the true magic of the season lives— however rambunctiously or peacefully— in the loving comfort of our homes.

Hunny Nanny Agency thanks Jessica Muehlenkamp of Whole Health 101 for sharing her wisdom with our community. Find Jessica at WholeHealth101.com to learn more!