The holidays are often described as “the most wonderful time of the year,” but for many children and their families they can also be a dysregulating time. As a pediatric occupational therapist, I’ve seen how the excitement of the season can quickly turn overwhelming when routines are disrupted, sensory input skyrockets, and social expectations increase. 

The good news? With a little planning, we can help children feel more regulated, connected, and confident during the holidays. Here are some OT-informed strategies to support your child through the season. 

When Routines Get Disrupted 

Children thrive on predictability. But during the holidays, schedules often shift - school is on break, visitors come and go, and daily routines are replaced with special events. These changes can be disorienting and lead to dysregulation. 

What can help: 

• Visual calendars or countdowns: Use pictures or icons to show upcoming events and highlight any changes to the usual routine.  

• Holiday helper roles: Give your child a job like handing out napkins or setting the table. This builds a sense of control and predictability. 

• Practice transitions: Role-play scenarios like going to Grandma’s house or having guests over so your child knows what to expect. 

• Anchor the day: Keep familiar rituals in place - bedtime routines, morning routines, or sensory warm-ups can provide a sense of safety even when routines are different. This is a great strategy for keeping consistency while traveling as well. 

Mealtime Challenges 

Holiday meals often mean unfamiliar foods, new smells, and eating with people your child may not know well. For kids with sensory sensitivities or anxiety, this may cause stress. 

Try these strategies: 

• Offer a “safe plate”: Include familiar, preferred foods alongside new ones so your child has something they feel comfortable eating. 

• Explore food without pressure: Let your child touch, smell, or help prepare holiday dishes at home before the big day. Introduce new foods in familiar settings before expecting your child to try them in a social environment. 

• Use social stories: Preview what mealtime might look, sound, and feel like to reduce anxiety. 

• Assign a food-related job: Stirring, plating, or serving can give your child a sense of ownership and reduce stress. 

Managing Overstimulation 

From twinkling lights and loud music to crowded rooms and unfamiliar scents, the holidays can be a sensory overload. Children may become overwhelmed, leading to meltdowns or withdrawal. 

Support regulation with: 

• Sensory breaks: Create a quiet corner or bring noise-canceling headphones and calming fidgets to events. 

• Holiday calm kits: Pack a small bag with your child’s favorite regulation tools—chewy necklaces, weighted lap pads, calming visuals, also include familiar toys or special items (blanket, lovie) 

• Co-regulation: Practice deep breathing or movement breaks together to help your child stay grounded. 

• Sensory maps: Before an event, identify loud, quiet, bright, and calm zones at the location you are going to be so your child knows where to go if they need a break. 

• Movement before and after: Activities like animal walks, wall pushes, or yoga can help regulate arousal levels. 

 Including Kids in Holiday Traditions 

Holiday traditions are a beautiful opportunity to build connection and confidence. When children are invited to participate in meaningful ways, they feel a sense of belonging and pride. 

Encourage participation by: 

• Assigning age-appropriate tasks: Wrapping gifts, decorating cookies, or setting up lights are great ways to involve kids. 

• Using visual instructions: Step-by-step checklists or picture guides can make multi-step tasks more manageable. 

• Celebrating effort over perfection: Focus on the joy of doing, not the outcome. 

• Breaking tasks into mini steps: For example, “1. Pick paper, 2. Cut, 3. Tape” with visuals or checkboxes. 

With thoughtful preparation and a flexible mindset, you can create a holiday season that supports your child’s regulation, fosters connection, and builds independence. 

Whether it’s sticking to a bedtime routine, offering a safe plate at dinner, or creating a quiet space at a family gathering, small adjustments can make a big difference. Let’s make this holiday season comfortable and joyful for every child. 

If your child needs additional help with emotional regulation, set up an Occupational Therapy evaluation with us at Aurora Pediatric Therapy & Integrative Health by calling 331.249.6626 or schedule online at www.aurorapediatric.care