Staying Cool when the Holidays get Heated
Written by Casille Kristol, MC LAC
three Tips for the Anxious Child
It is the most wonderful time of the year… but for children and teens who experience anxiety, it can be extremely stressful! While to some, a 2-week school vacation might feel like a relief, the break in routine can trigger stress and anxiety. The parties, singing and bright lights look great in pictures, but sensory overload can quickly set in for anxious kids. For those who struggle with social anxiety, or even those who are simply more introverted, the constant socializing and outings can be very overwhelming. Here are some suggestions to prepare you and your anxious child for the holiday season.
1. prepare them ahead of time
Given that the break in routine can be stressful, providing a “preview” of upcoming events can help anxious kids adjust and be more flexible. Talk your child through events before you leave the house. By explaining where you’re going, who might be there, possible food and entertainment options, and about how long you will stay, your child has a chance to process and prepare. It also helps to establish an exit time and stick to it to preserve sleep and make sure your child has time to unwind post-party.
2. practice coping strategies
Some coping strategies that are useful include listening to soothing music, writing down thoughts and feelings in a journal, drawing or coloring, taking a break and reading a book, cuddling with pets, and getting some exercise. Some other coping strategies can include utilizing mindfulness exercises from our Mindfulness Kit, practicing grounding exercises like Four Elements Grounding Exercise, practicing breathing techniques like Brain Breathing, and experimenting with mediation like Loving-Kindness Meditation.
3. positive thinking and reframing
It is helpful for parents to be aware of their child’s triggers and of their own limits. When you see your child starting to escalate and becoming more stressed, it is important to guide your child in reframing by either changing the phrasing of their anxious thought or prompting them to restate their statement themselves. Reframing is helpful in catching anxious thoughts and turn them into more positive and realistic thoughts. (For example, “I can’t go to this party because I have no friends there and no one will like me” becomes “I can stay close to my sibling/parent until I feel comfortable enough to join a group.")