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Helping Teens Navigate Winter Break: Practical Tips for a Less Stressful, More Balanced Holiday Season
Dec 5, 2025
School breaks and the holiday season are often filled with excitement, celebration, and long-awaited downtime. But for many teens, especially those managing anxiety, depression, or other mental health concerns, this time of year can also bring unique challenges. Shifts in routine, social expectations, family gatherings, and emotional triggers can increase stress and leave teens feeling overwhelmed.
At MHS, our adolescent DBT groups will be spending time this season helping teens build “cope ahead” plans. These plans prepare them for the changes and stressors that often come with winter break, giving them tools to stay grounded even when routines shift.
Whether a teen is already using DBT skills or simply needs extra support during this time of year, here are several practical strategies to help them navigate the holidays with more balance and confidence.
- Have Open Conversations
One of the most powerful tools caregivers have is simply checking in. They can talk with their teen about how they’re feeling, what they’re anticipating, and what they might need from them.
A few conversation starters include:
- “What part of break are you looking forward to?”
- “What do you think might be stressful for you?”
- “How can we make this time feel manageable for you?”
These conversations not only validate their experiences but also allow caregivers to adjust plans, expectations, or boundaries based on what a teen shares.
- Keep Routines Steady When Possible
Even small shifts in routine- later nights, skipped meals, disrupted schedules – can impact mood, energy, and coping. While the holiday season can be unpredictable, maintaining some consistency helps stabilize emotions.
Support teens by:
- Encouraging regular sleep and wake times
- Keeping meals predictable
- Sharing the weekly schedule ahead of time
- Giving advance notice when plans or travel will disrupt the usual flow
A little structure can make a big difference in how a teen handles stress.
- Encourage Self-Care and Skill Use
Winter break often brings more downtime, but not always the kind that feels restorative. Remind teens of the self-care strategies and DBT skills that help them stay centered.
This may include:
- Mindfulness or grounding exercises
- Journaling or creative outlets
- Taking quiet breaks during family gatherings
- Movement, stretching, or going for a walk
- Using distress tolerance skills like paced breathing or soothing the senses
These strategies aren’t just for moments of intense stress—they’re powerful preventative tools for staying balanced throughout the season.
- Be Aware of Social Pressure
Holiday gatherings, family events, and shifting expectations can feel overwhelming for teens. Some may feel pressure to socialize more than they’re comfortable with; others may struggle with changes in family dynamics or reminders of loss and grief.
Caregivers can help by:
- Supporting teens in setting realistic expectations
- Letting them know it’s okay to take breaks or step away
- Allowing them to say no to certain events when possible
- Helping them plan ahead for situations that might feel difficult
Empowering teens with choice and boundaries builds confidence and emotional safety.
- Create Moments of Gratitude and Connection
Not every moment of the holiday season will feel joyful—and that’s okay. Creating small, intentional opportunities for gratitude or connection can help anchor a family amid the busyness.
Try:
- Sharing one thing you’re grateful for at the end of the day
- Doing a simple family ritual or tradition
- Making time for quiet, low-pressure connection (a movie night, baking together, or playing a game)
These moments don’t need to be big. Even small reflections can help counterbalance stress with warmth and positivity.
Supporting Teens Through the Season
Winter break brings a mix of joy, challenge, and transition. With open communication, thoughtful structure, and supportive coping strategies, teens can navigate the ups and downs of the season with greater resilience.
If a teen is struggling or they’d like additional support, MHS offers specialized adolescent DBT programs designed to help teens build skills, regulate emotions, and stay grounded—during the holidays and throughout the year.
To learn more or make a referral, visit our website or call us at 952-835-2002. We’re here to help.
