Managing Overstimulation During the Holidays

The holiday season is a very exciting time of year. There are lots of parties, celebrations, and family outings that can leave children feeling overstimulated and anxious. 

Overstimulation occurs when the brain has reached its capacity for processing sensory information. All the bright lights, decorations, sounds, smells, and anticipation can be a lot for young children to process during the holiday season. When a child is overstimulated, the amygdala area of the brain detects the sensory overload as a threat which leads to flight, fight, or freeze responses. This is why we can see more challenging behaviors in children when they are overstimulated.

Here are some tips for managing overstimulation during the holiday season with young children.

Stick to routines as much as possible. 

The holiday season can create havoc on daily routines, due to an increase in activities. Try to maintain daily routines as much as possible to keep children grounded. 

Prioritize sleep. 

Try to schedule activities at a reasonable time, as to avoid disrupting their sleep schedule. Sleep is key to supporting emotional regulation and mental health. 

Schedule weekly times at home. 

It is important to have time that you are not running around here and there. Give your child time to rest at home, and engage in play activities, crafts, or cooking together. Prioritize time at home after a day that has been busy with events. 

Eat well. 

There are so many treats available during the holiday season. Overexposure to sugar and food dyes can lead to more challenging behavior. It can also be tempting to eat more fast food because it is quicker and the days are busier. Prepping balanced healthy meals and snacks can help support your child’s mental health. 

Offer a break. 

If you notice your child is overstimulated at a holiday event, offer them a break in a quieter space. You can also bring noise-canceling headphones if your child is sensitive to sound. 

Provide opportunities for physical exercise. 

Taking a walk outside if an event is overwhelming can be the change of scene your child needs when overstimulated. Fresh air, movement, and temperature change can be beneficial in supporting overstimulation. 

Practice mindfulness. 

Practice deep breathing with your child when they are feeling overstimulated. This will turn off the fight, or flight, stress response and help bring oxygen to the prefrontal cortex which will support emotional regulation. 

Use co-regulation.

Co-regulation is a parenting tool to help children regulate their emotions. Model calmness for your child. Using a soft voice, gentle touch, hugs, breathing together, or reading a book together can help with co-regulation when a child is overstimulated. For more information and resources, visit www.metroymcas.org/main/mental-health-community-support/.