Managing Holiday Anxiety in Teens: A Parent’s Guide
While the holiday season can be exciting and fun, it can also bring stress and anxiety, especially for teenagers. For some teens, the mix of academic pressures, social dynamics, and heightened holiday expectations can sometimes feel overwhelming.
While younger children may express anxiety through tantrums or clinginess, older kids might show it through withdrawal, irritability, or physical symptoms like headaches and fatigue. Recognizing these signs and equipping your teen with tools to manage their feelings is essential for fostering resilience and ensuring the holidays are a positive experience.
Here are a few tips to help get there:
1. Acknowledge Their Feelings
Teens often feel pressure to appear cheerful during the holidays, even if they’re struggling inside. Let them know that it’s okay to feel anxious, sad, or overwhelmed. Validating their emotions may be a powerful first step in helping them manage anxiety.
How to Start the Conversation:
“How are you feeling about the holidays?”
“What’s something that feels hard or stressful about this time of year?”
By normalizing their feelings, you encourage open communication and show that you’re there to support them.
2. Set Realistic Expectations
The holiday season is often accompanied by high expectations, from family traditions to gift-giving and social events. Help your teen manage their anxiety by setting realistic goals and emphasizing the importance of enjoying the moment rather than striving for perfection.
Examples:
If they’re anxious about a family gathering, remind them they don’t have to interact with everyone at once—small steps are okay.
If they feel pressure to buy gifts, suggest low-cost or homemade options that reflect thoughtfulness rather than expense.
3. Maintain Healthy Routines
Routines provide structure and stability, which can be important during the holidays when normal schedules are disrupted. Encourage your child to stick to consistent meal times, sleep schedules, and daily habits, even during busy holiday weeks.
Pro Tip:
For older kids with packed schedules, help them prioritize their commitments and carve out downtime for relaxation.
4. Teach Relaxation Techniques
Relaxation strategies may help teens manage their anxiety during stressful moments. Introduce techniques that they can easily use, such as:
Deep Breathing:
Inhale deeply through the nose for four counts, hold for two, and exhale slowly through the mouth for four counts.
Mindfulness:
Encourage them to focus on the present moment, using their senses to notice sounds, sights, or smells around them.
Apps like Calm or Headspace can also provide guided exercises for teens who prefer digital tools.
5. Empower Them with Choices
One way that may reduce anxiety is to give teens a sense of control during the holidays. Involve them in decision-making, whether it’s about activities, meal planning, or how to spend downtime.
Examples:
Let them decide which holiday traditions to prioritize.
Give them a say in choosing a gift for a relative or friend.
Allow them to opt out of certain activities if they feel overwhelmed.
6. Address Social Anxiety
For many kids and teens, social interactions during the holidays—whether with extended family, friends, or at large gatherings—may trigger anxiety. Help them prepare by discussing what to expect and practicing common scenarios.
If they’re particularly anxious about a specific event, consider arriving early to help them acclimate before the crowd arrives.
7. Be Mindful of Screen Time
While technology can be a helpful escape, excessive screen time—especially on social media—may increase anxiety. Comparing themselves to others during the holidays may lead to feelings of inadequacy, so as hard as it may be, try to encourage breaks from a screen.
Strategies:
Encourage “tech-free” family time, like playing board games or baking together.
Try to get out and do fun holiday activities that you know they will like.
8. Encourage Physical Activity
Exercise is a natural stress reliever that can help reduce anxiety. Encourage your teen to stay active during the holidays, whether it’s through sports, dancing, or outdoor activities like walking or sledding.
Family Activity Ideas:
Take a walk to admire holiday lights.
Have a dance party to holiday music.
If able, build a snowman or play an outdoor game together.
9. Focus on Gratitude and Giving
Shifting the focus from materialism to gratitude may help alleviate anxiety about gift-giving or receiving. Encourage your teen to reflect on what they’re thankful for or involve them in giving back to others.
Activities:
Volunteer at a local charity or food bank.
Create handmade cards or gifts for friends and family.
Write down three things they’re grateful for each day in a journal.
10. Recognize Signs of Stress
Sometimes, anxiety in teens manifests in ways that aren’t immediately obvious. Watch for signs such as:
Changes in appetite or sleep patterns.
Frequent headaches or stomachaches with no apparent cause.
Irritability, mood swings, or withdrawal from activities they usually enjoy.
If you notice these signs, check in with your child and offer support.
11. Be a Calm Role Model
Your own stress levels can influence your teen’s anxiety. Model healthy coping mechanisms, such as taking breaks, practicing self-care, and staying positive in the face of challenges.
Example:
If holiday preparations become overwhelming, say something like, “I’m feeling a little stressed, so I’m going to take a moment before we continue.”
12. Encourage Creative Outlets
Art, writing, music, or other creative activities can be excellent ways for children and teens to process their emotions and reduce anxiety.
Ideas:
Create holiday-themed crafts or decorations.
Write stories or poems about their favorite holiday traditions.
Play or listen to calming music together.
13. Seek Professional Help, if Needed
If your teen’s anxiety is severe or persistent, don’t hesitate to seek support from a mental health professional. Therapy or counseling can provide valuable tools for managing anxiety and building resilience.
The holidays can be a very stressful time, not only for you, but for your kids. By understanding their unique needs, maintaining open communication, and teaching them effective coping strategies, you can help them navigate this season with confidence and ease.
Above all, remind them—and yourself—that the most meaningful part of the holidays is spending time together and creating memories that will last a lifetime.
Article Resources I took ideas from:
https://www.newportacademy.com/resources/empowering-teens/holiday-stress-management/
