In addition to social, academic, and family pressure, children may face additional stress over the holiday season. As we enter into November and December, seasonal changes in weather and less daylight can impact a person's mood. Changes in routine, including more time at home and the potential for less structure, along with changes in diet and sleep, can cause children to display changes in mood and possibly clinical symptoms of anxiety and depression.
Some of these feelings are normal among the holidays. It can be difficult to determine what is a "normal" reaction to stress and what may be more clinical signs of depression or anxiety.
Below is a list of changes to look out for that may indicate more serious concerns.
- Health complaints (frequent headaches, stomachaches, etc.)
- More irritable or "moody"
- Changes in grades
- Losing interest in things they enjoy
- Changes in eating, sleeping, and basic hygiene
- Changes in behavior (isolating, limited emotional control)
Below are a few
quick tips to help your child manage stress throughout the schools breaks and holidays.
- Keep similar routines. This includes following meal times and bedtimes as much as possible during school breaks.
- Build in breaks and downtime. Holidays can be a busy time for some families if traveling or visiting with people. Allow your child (and family) to have breaks in their schedule or to have downtime even when visiting with others.
- Model healthy reactions and choices. Your child is likely to follow your example. Set the tone for handling stressful situations and healthy choices.
- Limit social media and screen time. In general, screen time and social media can cause an increase in anxiety and issues with concentration. Over the holidays, some children exhibit symptoms of lower self-esteem and heightened comparison seeing people's "highlight reels" over the holidays.
- Encourage movement and healthy choices. Exercise is a great way to decrease stress. Simple activities, such as taking a walk or stretching, help. Food and sugar intake can increase over the holidays. Monitor sweet treats and encourage healthy food choices.
- Get your child involved. Assign tasks to your child to help with "fun" chores or responsibilities for holiday activities, such as shopping, decorating, or cooking. Find ways to show gratitude like writing kind letters or making a "thankful for" list.
Not all stress is negative. Stress can be motivating and help us get work done. However, extended or higher levels of stress can impact our physical and mental health. If you have concerns about your child's mental health and need assistance finding resources, contact your school's counselor or district mental health coordinator.
