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Helping Teens Cope with Holiday Stress

Dec 23, 2024

The holiday season can be a joyful time filled with traditions, family gatherings, and celebrations. However, for teens, it can also bring stress, overwhelm, and moments of tension. As parents and caregivers, you can help your teen navigate these challenges by offering support, setting clear expectations, and prioritizing their mental health. Here are some practical strategies from our teen mental health experts at Mental Health Systems to ensure the holidays are as enjoyable and stress-free as possible for your teen.

1. Allow for Breaks Away from Others

Spending extended time with family and friends can be exhausting for teens. Establishing the option for breaks ahead of longer events or gatherings can help them recharge and return with a better mindset. Here’s how:

• Plan Together: Discuss with your teen how they might want to use these breaks. Encourage them to engage in activities that help them relax, like reading, listening to music, or taking a short walk.
• Recognize Signs Early: Be mindful of signs that your teen may need a break, such as increasing irritability, arguing, or shutting down. Ideally, encourage breaks before these signs escalate.
• Support Their Choices: Validate their need for time alone and ensure other family members are on board with this plan.

2. Establish Boundaries Around Conversations

Holiday gatherings often bring together people with varying values and opinions, which can lead to uncomfortable or stressful discussions. Help your teen by setting boundaries ahead of time:

• Let them know it’s okay to step away from conversations that feel overwhelming or upsetting.
• Agree on topics that are off-limits, such as sensitive personal matters or controversial issues, to reduce potential conflicts.

3. Maintain a Flexible Routine

While the holidays are a break from school and regular schedules, some structure is still essential to ease the transition back to school in January. Strike a balance between flexibility and routine:

• Allow for later bedtimes or relaxed mornings but encourage your teen to maintain a consistent sleep schedule most days.
• Include a mix of fun holiday activities and everyday responsibilities to keep their days balanced and productive.

4. Involve Your Teen in Holiday Planning

Show your teen that their opinions and interests matter by asking what they’d like to do over the holidays:

• Are there any new traditions they’d like to start?
• What events or activities are they excited about?
• By showing interest in their preferences, you strengthen your connection and ensure the holidays are enjoyable for everyone.

5. Communicate Expectations Clearly

The holidays often come with unspoken expectations that can cause confusion or frustration. Be upfront about what you need from your teen:

• If you’re expecting a certain level of participation at gatherings, specific attire, or help with chores, communicate this early.
• Written reminders can be a helpful way to ensure everyone is on the same page and reduce misunderstandings.

6. Plan Ahead for Holiday Travel

Traveling during the holidays can add an extra layer of stress. Minimize this by planning ahead:

• Create a packing list together with your teen to ensure they’re prepared and feel included.
• Be mindful of your own stress levels around travel logistics. Teens are perceptive and may absorb this stress if it’s not managed.

Final Thoughts To Help Your Teen Cope With Holiday Stress

The holidays are an opportunity to create meaningful memories and strengthen family connections. By prioritizing your teen’s mental health, setting clear expectations, and involving them in the planning process, you can help make this time of year a positive experience. Remember, open communication and a willingness to adapt go a long way in ensuring everyone feels supported and valued.

If you or your teen need additional support, consider reaching out to a mental health professional. At Mental Health Systems, we’re here to help families navigate life’s challenges, including the holiday season. We offer DBT programs for teens and adolescents. Contact us today to learn more and schedule an intake.