INDIANA – It’s that time of year: no school, sweet treats, presents, and parties…You might think this is every kid’s dream! If you have a child with anxiety, however, you know this combination can be a huge trigger.
While a long school vacation might feel like a relief for many kids, the break in routine can be difficult for those with anxiety. The parties, loud noises, and bright lights can create sensory overload for anxious kids.
For children who struggle with social anxiety or who are simply more introverted, the constant activity and socializing can be very overwhelming. To minimize meltdowns, tantrums, and stress for the whole family, work on coping ahead of time by employing some simple strategies.
- Identify the warning signs. Talk with your child about how their body feels when they are anxious. Are they experiencing sweating, a racing heart, or butterflies in their stomach? Pay attention to your child’s behavior during anxious times. Some warning signs may be:
- Excessive tears or clinging to parents
- Isolating
- Psychosomatic complaints (headaches, stomach aches, random pains that cannot be explained)
- Create coping strategies. Once you and your child understand the warning signs, know what to do to decrease anxiety before it spirals. The more a child practices these coping skills, the better they will become. Make sure your child’s favorite coping tools go with you to events and outings. Some easy skills to try are:
- Journaling
- Music
- Art expression
- Exercise
- Deep breathing
- Fidgets or stress balls
- Set expectations. Let your child know the schedule for the day. Describe the events you will be attending, who will be there, and what your child may enjoy while there. This helps your child feel more in control and less anxious.
- Make time to reconnect. With the holidays full of busy schedules and lots of family and friends, it can be hard to have meaningful one-on-one time with your child. An anxious kid craves that slow-paced rest and relaxation time spent with you as their safety net. Find time to recharge with your child each day, talk through how they are feeling, and identify any needs they have.
Children thrive on routine. Finding ways to maintain some form of normalcy during this chaotic time can be extremely beneficial for an anxious child. Try to ensure your child gets plenty of restful sleep and eats nutritious meals, even if bedtimes and mealtimes shift to accommodate events.
Remember, you are your child’s best advocate. If there is an event that just does not work for your family, it is ok to maintain boundaries and not attend.
Brooke Skipper is a Youth First Mental Health Professional at St. Benedict Cathedral School in Vanderburgh County. Youth First, Inc., is a nonprofit dedicated to strengthening youth and families. Youth First provides over 100 highly trained mental health professionals (primarily master’s level social workers), prevention programs, parent engagement coordinators, and bilingual support personnel to 130 schools across 14 Indiana counties. Over 55,000 youth and families each year are served by Youth First’s school-based social work and community programs that promote mental health, prevent substance misuse, and maximize student success. To learn more about Youth First, visit youthfirstinc.org or call 812-421-8336.
