Creating a Calm Holiday Season: Strategies for Reducing Overstimulation in Young Children
The holiday season brings joy, excitement, and a flurry of sensory experiences- twinkling lights, festive music, bustling gatherings, and changes in routine. While these elements can be magical, they can also lead to overstimulation, especially for children under five who are still developing their ability to process sensory input and regulate emotions.
At our early learning center, we believe that creating a calm, predictable environment during the holidays helps children feel safe, supported, and emotionally balanced. Here’s how families and educators can reduce overstimulation and promote well-being during this busy time.
🌟 Why Overstimulation Happens
Young children are neurologically wired to respond strongly to sensory input. Their brains are still learning how to filter and organize stimuli, which means that too much noise, light, or activity can quickly become overwhelming. Overstimulation may show up as:
- Meltdowns or tantrums
- Withdrawal or clinginess
- Sleep disruptions
- Heightened sensitivity or irritability
Research shows that routine stability and sensory accommodations are protective factors in early childhood development, especially for children with sensory processing differences (Walbam, 2022; Selman & Dilworth-Bart, 2024).
🧘♀️ Strategies for a Calmer Holiday Season
- Maintain Predictable Routines: Even during holiday breaks, try to preserve core routines like mealtimes, naps, and bedtime. Consistency helps children feel secure and reduces emotional dysregulation (Selman & Dilworth-Bart, 2024).
- Create Quiet Zones: Designate a cozy corner at home or in the classroom where children can retreat when they need a sensory break. Include soft textures, calming visuals, and quiet activities like books or puzzles.
- Simplify the Environment: Limit visual clutter and background noise. Choose soft lighting and gentle music over flashing lights and loud sounds. This helps children stay regulated and focused (Tamblyn et al., 2022).
- Offer Sensory-Friendly Activities: Swap high-energy events for calming alternatives:
- Playdough with holiday scents (peppermint, cinnamon)
- Water painting on festive shapes
- Nature walks to explore winter textures and sounds
- Prepare Children for Transitions: Use visual schedules, social stories, or simple explanations to help children anticipate changes- like visiting relatives or attending a party. This supports emotional regulation and reduces anxiety (Harrington et al., 2020).
- Practice Mindful Moments: Introduce short breathing exercises, gentle stretches, or quiet story time to help children reset. These strategies promote self-regulation and emotional awareness (Sala, Pons, & Molina, 2014).
💞 Supporting Emotional Regulation
The holidays are a great time to model and teach emotional awareness. Use phrases like:
- “It’s okay to feel excited and tired at the same time.”
- “Let’s take a break together.”
- “You can tell me when something feels too loud or too busy.”
Children who learn to name their feelings and ask for help are more likely to develop healthy coping strategies and resilience (Bivins & Grabell, 2024).
🎁 Final Thought
A calm holiday season doesn’t mean less joy- it means creating space for meaningful connection, gentle rhythms, and child-centered experiences. By tuning into children’s sensory and emotional needs, we help them thrive during this magical time of year.
📚 References
Bivins, Z., & Grabell, A. (2024). Early childhood emotion regulation strategy articulation, its neurophysiological correlates, and association with psychopathology. Translational Issues in Psychological Science, 10(4), 417–434. https://doi.org/10.1037/tps0000439
Harrington, E. M., Trevino, S. D., Lopez, S., & Giuliani, N. R. (2020). Emotion regulation in early childhood: Implications for socioemotional and academic components of school readiness. Emotion, 20(1), 48–53. https://doi.org/10.1037/emo0000667
Sala, M. N., Pons, F., & Molina, P. (2014). Emotion regulation strategies in preschool children. British Journal of Developmental Psychology, 32(4), 440–453. https://doi.org/10.1111/bjdp.12055
Selman, S. B., & Dilworth‐Bart, J. E. (2024). Routines and child development: A systematic review. Journal of Family Theory & Review, 16(2), 272–328. https://doi.org/10.1111/jftr.12549
Tamblyn, A., Skouteris, H., North, A., Sun, Y., May, T., Swart, E., Godsman, N., & Blewitt, C. (2022). Physical and sensory environment interventions to support children’s social and emotional development in early childhood education and care settings: A systematic review. Early Child Development and Care. https://doi.org/10.1080/03004430.2022.2152017
Walbam, K. M. (2022). A lot to maintain: Caregiver accommodation of sensory processing differences in early childhood. Journal of Child and Family Studies. https://doi.org/10.1007/s10826-022-02242-z
