Navigating the Holidays with Your Sensitive Child ~ by Megan Miller, MA, OTR/L
The holidays are supposed to be the most joyful time of the year. So why is it that they are also usually the most stressful for children?
Avoid a meltdown this holiday season.
A big part of the reason kids have a hard time during the holidays is because, no matter how exciting holiday events may be, anything that takes a child out of their daily routine causes stress and can feel very chaotic and uncontrollable. This often evokes more meltdowns than usual, especially if you are raising a child who tends to be more sensitive.
Meltdowns and behaviors are a child’s way of telling you something when they are unable to communicate verbally. Most behaviors stem from hunger, thirst, or pain. Meltdowns often result from anxiety related to not knowing what to expect or not feeling in control of the situation.
Knowing all of this can be helpful, but now what? Here are my top five tips to help your sensitive child make it through the holidays as seamlessly as possible!
Make sure all physiological needs are met. Bring a water bottle along for your child to all events. Allow your child to eat some of the sugary treats at the event, but make sure they’re also getting protein sources (meat, cheese, nuts) throughout the day to avoid sugar-related highs and lows. Get as much sleep as possible at night, and allow naps during the day as needed and able.
Dress your child comfortably. This will reduce unneeded struggles and/or overstimulation related to uncomfortable or non-preferred clothing.
Keep routines when possible and prepare for transitions. Try your best to keep morning and bedtime routines as close to usual as possible. This will start and end your days with some normalcy, which may help decrease meltdowns. Always give your child 1-3 reminders prior to a transition, especially if you suspect they won’t want to leave. Using a timer can also be helpful for transitions.
Include short “bursts” of physical activity throughout the day. Much more time than usual is spent sedentary surrounding holiday events. Physical activity (also called “heavy work” from a sensory perspective) is calming for the nervous system, which helps children remain regulated for up to 4 hours. This can be as simple as bunny hopping from one room to the next or helping carry presents from the car.
Notice overstimulation and don’t be afraid to have your child take a break. During unfamiliar times, we cannot expect a child to know when they are getting overwhelmed or overstimulated. Don’t wait until they lose it! If you as the caregiver can notice the signs that they may be starting to get overstimulated (increased fidgeting, increased heart rate or breathing rate, reddening of cheeks or ears), prompt them to take a break with you. Walks, hugs, or even just going to a different area of the room for 3-5 minutes can be enough to get the child back to a state of calm where they can engage with others.
Consistently following these tips and using other strategies you have found successful in the past can help you and your sensitive child have a much more joyful holiday season!
If you found these tips helpful and are interested in more information about caregiver coaching with Megan, or would like to book your free 15-minute phone consultation, click here.