Navigating Family Gatherings: How to Support Children Through Holiday Stress

For many families, the holidays are a time of joy, tradition, and togetherness. But for children, the season can also bring stress: long travel days, disrupted routines, and the pressure of big family gatherings. While adults may be excited to reconnect with loved ones, kids often feel overwhelmed, overstimulated, or even anxious.

The good news: with awareness and support, you can help children navigate holiday stress in ways that make the season more meaningful and less overwhelming. In some cases, child therapy during holidays provides additional tools for families who need structured support.

Why Holidays Can Be Hard for Kids

Children thrive on routine and predictability. Holidays, while joyful, often mean changes to daily schedules, exposure to unfamiliar relatives, and long days filled with stimulation. Kids may experience:

• Trouble sleeping in new environments

• Sensory overload from noise, lights, and crowds

• Fear or worries about meeting extended family

• Big emotions about changes in traditions or family dynamics

For children who are already coping with transitions, such as divorce, grief, or blended families, holidays can magnify existing stress.

Helping Kids with Holiday Stress

Here are some practical ways to support your child when the season gets busy:

1. Prepare Them Ahead of Time

Talk about what to expect. Share who they’ll see, where they’ll sleep, and what the schedule will look like. Visual cues, like showing photos of relatives or creating a simple itinerary, help children feel grounded.

2. Stick to Key Routines

While it’s impossible to keep everything the same, try to maintain anchor points: regular meal times, bedtime rituals, or quiet breaks. Familiar routines provide comfort when everything else feels different.

3. Give Them Space to Recharge

It’s okay if a child needs downtime during a big gathering. Create a “quiet corner” with books, headphones, or toys where they can retreat when overwhelmed. This helps prevent meltdowns and supports emotional regulation.

4. Normalize Their Feelings

Remind your child it’s okay to feel shy, nervous, or tired. When kids know their emotions are valid, they’re more likely to talk about them instead of acting them out.

The Role of Family Therapy at the Holidays

Sometimes holiday stress touches not just the child, but the whole family system. That’s where family therapy around Thanksgiving or other holiday gatherings can help. Therapy creates space for families to:

• Discuss expectations and boundaries

• Explore old traditions and how they can evolve

• Learn communication strategies for managing conflict

• Support children in feeling seen and heard

Especially during complicated seasons, such as divorce or blended family transitions, counseling can help families create a holiday experience that feels less tense and more connected.

How Play Therapy Helps Children Process Stress

For some kids, stress isn’t something they can put into words. That’s why play therapy and beyond can be so effective. By using toys, art, and role-play, children process emotions in a safe and natural way.

In play therapy sessions around the holidays, children might:

• Act out family scenarios with dolls or puppets

• Draw their favorite and least favorite parts of holiday gatherings

• Practice calming strategies through guided games or activities

This gives children a way to release big feelings and rehearse healthier coping strategies they can use when gatherings feel overwhelming.

Reframing the Holidays as a Family

At the heart of it, holidays don’t have to be perfect. They just need to feel authentic and supportive for your family. Try asking yourself:

• What traditions matter most, and which can we let go of?

• How can we make space for rest as well as celebration?

• What do our kids need most from us this season?

When families prioritize connection over perfection, children feel more secure. Sometimes that means shortening visits, simplifying schedules, or creating new traditions that feel better for everyone.

Your Bridge to Understanding

The holidays bring both joy and stress, especially for children. By preparing ahead, maintaining routines, and validating their feelings, you can help your child feel safe and supported. And when needed, resources like child therapy during holidays, family therapy at Thanksgiving, or play therapy can provide extra guidance.

With intention and care, families can transform holiday gatherings into opportunities for connection, growth, and warmth, helping kids not just “get through” the season, but genuinely enjoy it.