Navigating Emotional Dysregulation at Christmas: Tips for Parents and Educators

Navigating Emotional Dysregulation at Christmas: Tips for Parents and Educators

Christmas can be a magical time of year, but it’s also a period of heightened emotions for children. The excitement, changes in routine, sensory overload, and high expectations can lead to emotional dysregulation, making the festive season challenging for both children and adults. Understanding why children might struggle and implementing supportive strategies can help everyone enjoy a calmer, more connected Christmas.

Why Christmas Can Be Difficult for Emotional Regulation

1. Changes in Routine: The school break, late nights, and disrupted schedules can leave children feeling ungrounded.

2. Sensory Overload: Christmas often brings bright lights, loud music, crowded spaces, and new smells—all of which can overwhelm young people, particularly those who are neurodivergent.

3. High Expectations: Children may feel pressure to be on their best behaviour or overly excited about gifts and family gatherings, which can result in emotional outbursts.

4. Unprocessed Feelings: For children who have experienced loss, family tension, or financial difficulties, Christmas can trigger complex emotions that they may not know how to express.

Tips for Supporting Emotional Regulation at Christmas

1. Stick to a Predictable Routine
   Try to maintain familiar elements of your child’s day, such as consistent mealtimes and bedtimes. This predictability can provide a sense of security amidst the chaos.

2. Create a Calm Space
   Designate a quiet area where children can retreat if they feel overwhelmed. Stock it with calming items, such as blankets, headphones, or fidget toys, and let them know it’s okay to take breaks.

3. Plan Ahead for Transitions
   Give children advance notice about changes to their routine. For example, say, “In 15 minutes, we’ll need to get ready to visit Grandma’s house.” Use visual aids, like a holiday calendar, to help them anticipate what’s coming.

4. Set Realistic Expectations
   Help children manage their excitement by discussing what the day will look like. If they’re expecting a mountain of presents or a perfect day, talk about what’s realistic and highlight the non-material joys of Christmas, such as spending time with loved ones.

5. Teach Calming Techniques
   Introduce strategies like:

   • Breathing Exercises: Encourage them to “breathe like Santa,” taking deep breaths in as if smelling Christmas cookies and slowly breathing out like they’re blowing on hot cocoa.

   • Movement Breaks: Let them expend energy with a quick game, dancing to festive music, or playing outside.

   • Grounding Exercises: Ask them to name five things they see, four things they hear, three things they feel, two things they smell, and one thing they taste.

6. Focus on Connection Over Perfection
   Christmas doesn’t have to be perfect. Prioritise spending quality time together, whether that’s baking cookies, decorating the tree, or watching a film. Connection helps children feel grounded and secure.

7. Empower Them with Choices
   Offering small choices can give children a sense of control. For example, ask, “Would you like to open this gift now or after breakfast?”

8. Validate Their Feelings
   Acknowledge that it’s okay to feel overwhelmed. Say things like, “I can see you’re upset. Christmas can feel like a lot, can’t it? Let’s take a break together.”

Special Considerations for Educators

1. Prepare for the Return to School:
   After Christmas, children may struggle to adjust back to the school routine. Use visual timetables and gentle reminders to ease the transition.

2. Recognise Individual Needs:
   Some children might feel heightened anxiety or sadness after the holidays. Be attentive and provide additional support where needed.

3. Incorporate Emotional Regulation Activities:
   Use mindfulness or creative activities to help children process their holiday experiences. For example, they could draw their favourite memory from the break or write about something they’re grateful for.

How Training Can Help

If you’re looking for more ways to support emotional regulation in young people, our Emotional Regulation PractitionerTraining provides practical tools and strategies. This program is ideal for parents, educators, and therapists who want to make a real difference in children’s lives.

Making Christmas More Manageable

The festive season doesn’t have to be overwhelming. By recognising the challenges children face and equipping ourselves with the right tools, we can create a calmer, more connected Christmas for everyone. Whether it’s through small daily actions or structured training, each step you take helps build emotional resilience—not just for the holiday season, but for life.

Let’s make this Christmas one to remember—for all the right reasons.