How To Help Your Child Stay Regulated During Winter Break

As the decorations go up, the days get shorter, and your calendar gets busier – you know what’s coming next – the holiday season! While the holidays and Winter Break are normally a jam-packed few weeks of social gatherings, sweet treats, holiday events, and more – they can also be the cause of a lot of meltdowns. With added expectations, a change in their routine, and sugary snacks at every corner – Winter Break can provide more restlessness than relaxation for Complex Learners. In large part, this is due to children becoming dysregulated over the holidays. Is it possible to help your child stay regulated this time of year?

As a parent, you want your child to be able to join in all the holiday fun and traditions but you also know that they’re happier (and you are too!) when they stay regulated throughout the day. But without the structure of school and their normal schedule, how is this possible? Read on for 5 tips to help your child stay regulated during Winter Break.

1. Stick To A Routine

We understand that your days will be looking different over Winter Break but even if every day looks different than the last, there are still plenty of ways you can help your child stick to a routine to help them stay regulated.

The first is sticking to a consistent bedtime schedule. You may be tempted to have your child stay up later but is it really worth it if by doing so they’ll be totally out of whack the next day and unable to actively participate? By keeping up with the same morning and night routine, you’re providing a bit more of the type of structure that Complex Learners need to thrive.

Similar to what you do during a typical week, consistently using a visual calendar and previewing the plan for the day can also help add some structure to new situations. 

2. Limit the number of activities

With endless invitations and the endless possibilities that come from time off, it’s normal to feel like you want to squeeze as much enjoyment into Winter Break as possible. But it’s important to prioritize your events and limit the number of activities you do each day. While it might be compelling to go from brunch with the family to ice skating with the cousins to the movies for the afternoon – that’s A LOT for your child to manage. Instead, build in time for your child to decompress and pick just one of these activities. This is also a great way to get some feedback from your child to learn more about what matters to them. Maybe you think they’re going to pick to go see the latest Avengers movie but instead, they want to spend time ice skating with the cousins. 

In situations where you don’t feel like you can skip or reschedule an event, make sure to set your child up for success. Be sure to have a space they can visit to be alone and take a break. Have a code word they can use when they feel overwhelmed and need a break or that you can use as a reminder to them when you see them becoming dysregulated. 

3. Movement = Regulated

We’ve said it before but we’ll say it again – movement, movement, movement! Ensuring your child has consistent movement opportunities throughout the day is one of the most important things you can do to make sure they stay regulated.

Whether it’s turning up the holiday music and having a dance party or heading out into the snow for some OT activities – there are endless ways you can incorporate movement into your day. Even having them help distribute gifts at a holiday party can be the small movement break they need.

4. Build time to unwind

Just as we mentioned in tip #2, it’s important to build time into each day for your child to unwind. At every event and every social interaction, your child is working hard to follow the plan, control impulsive behavior, stay regulated, and recognize social cues. That’s a lot! Give them a chance to relax.

One way you can do this is by having quiet time before bed each night, where your child can read (or listen to a parent or sibling read to them), sketch in their notebook, or maybe practice some yoga moves to unwind for the day. 

5. Listen to your gut

At the end of the day, no one knows your child better than you, and most of the time you’ll be able to recognize when they’re telling you they need some extra help. Even the best-laid plans can go awry so don’t be afraid to change plans at a moment’s notice if it’s what’s best for you and your child. Even if that means skipping the traditional cookie decorating contest or leaving a party earlier than expected. You and your child deserve to enjoy each moment of the holiday season and when you prioritize your needs and theirs, you’re setting yourself up for one very “holly jolly” Winter Break!

Do you have any tips for helping your child stay regulated during the holiday season? Share them in the comments below!

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