How to Help Kids Avoid the Holiday Blues

The holiday season is often thought of as a magical time for families, but for some kids, it can also bring feelings of sadness or stress. Changes in routine, high expectations or even the absence of loved ones can dampen the holiday spirit.

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To help your child embrace the season with joy and balance, Dr. Kaushalendra Amatya, PhD, a pediatric psychologist at Children’s National Hospital, shares some practical tips.

Encourage giving and gratitude

A great way to lift a child’s spirits is by helping them focus on giving rather than receiving. Encourage them to make handmade cards for loved ones, bake treats for neighbors or donate toys to kids in need. Acts of kindness can create a sense of purpose, help them feel productive and boost their mood.

Set realistic expectations

Sometimes, kids feel blue when holidays don’t live up to the excitement they see in movies or on social media. Help them set realistic expectations by focusing on meaningful experiences rather than perfection. For example, rather than aiming for an elaborate celebration, talk about how much fun it will be to bake cookies together or watch a favorite holiday movie.

Be mindful of over-scheduling

From holiday parties to school events, the season can get busy fast. Too many activities can overwhelm kids. Be selective about what you say yes to and allow for downtime so your family can recharge and truly enjoy the festivities.

Make time for fun and laughter

Sometimes the simplest activities bring the most joy. Have a family dance party to holiday music, build a blanket fort or go on a winter scavenger hunt in your neighborhood. Laughter is one of the best remedies for the blues!

Maintain a (somewhat) consistent routine

Yes, the holidays should have some flexibility in the daily routine, such as an allowance for a later bedtime so they can enjoy a game with their grandparents or catch up with their cousins. However, a good sleep and meal schedule is still important for kids’ well-being. Encourage appropriate bedtime by setting up activities the following day so they don’t feel they need to give up their sleep to enjoy time with family.

Take care of yourself

The holiday season can be very stressful for parents and caregivers, too. Make sure you take time to rest and recuperate from all the parties, planning and travels. If you manage your stress well, you will be more able to care for your child and reduce their chance of getting stressed.

Honor absent loved ones

If your family is missing a loved one during the holidays, it is natural for kids to feel a sense of loss. Acknowledge their feelings and create a way to honor that person, such as lighting a candle or sharing a favorite memory. This can bring comfort and keep the focus on the positive.

“The holidays don’t have to be grand or picture-perfect to be meaningful,” says Amatya. “By focusing on connection, self-care and gratitude, you can help your kids navigate the season with joy and resilience. This year, create new family holiday moments that shine with love and togetherness!”

Article written by Children’s National Hospital