When Holiday Break Isn’t a Break: Supporting Teens With Anxiety
Long breaks from school aren’t always the relaxing vacations we hope they will be. For kids who thrive off of structure, enjoy social interactions with friends, or may be nervous around family, holiday breaks from school can actually cause increased anxiety in teens.
If your child struggles with holiday anxiety, they are not alone. Studies find that at least 1 in 6 people feel increased stress and anxiety around the holidays. For kids, this may appear as withdrawing from activities, throwing tantrums, complaining of headaches or stomach pain, or being more agitated or sad.
You and your family don’t need to suffer through the holidays. If you’re already dreading the time off from school, making a plan can be a huge help. See our tips for dealing with holiday anxiety in teens this winter. Together, you and your family can thrive and have a wonderful holiday break.
5 Ways to Help Teens with Anxiety This Holiday Season
1. Stick to Structure and Routine
Routines and structure are a huge part of anyone’s mental health, especially for kids and teens. Knowing what to expect, having a sense of control over the day, and sticking to a schedule that prioritizes wellness is a large part of reducing anxiety and improving self-confidence.
Don’t let the holidays disturb your child’s routine. While there will inevitably be changes due to travel, time off from school, and visiting family members or friends, you don’t have to change everything about the day.
Focus on what routines you and your family are still able to maintain, like eating breakfast or dinner together. Replace the time your child would have been in school with structured hobbies and fun activities. Don’t let the day be open-ended; provide some structure to help calm kids with holiday anxiety.
2. Set Boundaries on Screen Time
Without school, it’s easy for kids to get distracted by screens. TV, video games, phones, laptops, and tablets can all offer endless ways to waste time. However, mindless time spent in front of screens can worsen teen anxiety and depression.
During the day, arrange activities for your teen to do. You can look for clubs or sports if your teen prefers to be active and out of the house. You can also set up crafts and home activities. For kids with guardians at home, you can do baking and cooking lessons or work in the garage on a project.
For teens who are home alone while their parents work, encourage them to practice a hobby, like music or instruments, dance, photography, crafting, or sports practice in the backyard. Get creative with other activities besides just being on the phone and on social media.
3. Manage Clear Expectations
When kids are younger, parents feel pressure to make the holidays magical and full of joy. While families always want their kids to be happy and thriving, putting too much pressure on the holidays to be “perfect” can actually make holiday anxiety worse for teens.
Ask your teen what would make them happy this holiday season. Discuss options that give them a sense of fulfillment and relaxation that can still happen around family gatherings. Work together to let your child feel however they feel this holiday season, while encouraging them to do what makes them happy. If your child is sad this holiday season, that is okay. Sit with them, engage with them, and focus on their emotions vs the “perfect” holiday.
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4. Create Holiday Traditions
Holiday traditions, without the “perfect” holiday expectation, can be a great way for families to bond and strengthen family trust. Holiday traditions, no matter how small, give teens something to look forward to and create a sense of stability, because the same routine happens every year. Consider baking a favorite holiday treat, going on a special trip or activity, or doing something special that embraces the holiday time of year.
These ongoing holiday traditions help families bond, an important task when kids are growing up and maybe growing more distant. You are making memories and showing consistency; this helps teens know that whatever happens, there are some things they can always count on.
5. Prioritize Sleep and Wellness
The holidays and time off from school are a great reason to sleep in and relax. However, throwing a teen's sleep schedule off too much can actually cause increased anxiety and hurt their mental health.
Manage bedtimes realistically. While sleeping in is one thing, sleeping 12+ hours or the entire time the sun is up can hurt a teen’s mental health. You want to create a balance of indulgence and rest against depression and listlessness. Keep meals consistent, focus on a well-balanced diet, and don’t let teens get too listless.
Remember, time off from school should be fun but not completely sedentary, so invest in some physical time together as a family, like practicing a favorite sport or even going for a family walk to look at holiday lights.
Bonus: Remain Flexible
Teenagers will constantly remind parents of the need to stay flexible. Things will change, either with moods or scheduling, and keeping a positive attitude sets a good example and reduces stress in teens. Don’t get stressed out as a parent if you can’t keep your child on a good sleep schedule or if an activity falls through.
Remember, as a role model to your family and children, staying positive and relaxed will influence their mood. Even if you watch a favorite movie with your teen this year, this bonding experience will help everyone relax. Don’t let the holiday stress stress you out, too.
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Need Extra Help with Holiday Anxiety This Season? Child Counselors Can Help
Teen anxiety can be a lot for any family to handle. Whether it’s general teen anxiety or your family is dealing with a major life change, you don’t need to go it alone. In Ellicott City, Maryland, The Family Center is available for teen and family therapy.
Our counselors help teens and families work through difficult milestones, set expectations, communicate openly and honestly, and compromise so everyone gets the support they need. Holidays can be stressful, but they do not need to cause anxiety. Get support today.