Expert Opinion

Navigating Change During Christmas Holiday Chaos: Supporting Children’s Emotional Wellbeing

10 Dec
Christmas is often described as the most wonderful time of the year… twinkling lights, family gatherings, presents under the tree, and the kind of excitement that seems to vibrate through every child’s body. But alongside all the magic sits something a little less spoken about: the chaos. Late nights, constant social plans, new environments, lots of sugary treats, and a complete departure from the predictable routines that help children feel safe and grounded.

As a clinical psychologist, and a mum of three, I see the same pattern unfold every December. Parents wonder why their child is suddenly more sensitive, more reactive, more emotional, or more “on edge.” The truth is, nothing is wrong with your child. Their bodies and brains are responding to change, and Christmas brings a lot of it all at once.

Why the Holidays Can Be Hard on Kids (Even When They’re Having Fun)

The holiday season is high-stimulation by design. Bright lights, loud music, decorations, new social situations, presents, parties; it’s essentially a sensory festival. For some children, especially those who are already sensitive to sensory input or changes in routine, this can feel exciting one moment and overwhelming the next.

But it’s not just sensory load. The holidays often create a perfect storm of:

1. Disrupted sleep

Later bedtimes, early wake-ups, travel, family events; it all takes a toll. And when sleep is disrupted, it becomes harder for children to access emotional regulation skills. They have less patience, less flexibility, and less capacity to manage big feelings.

2. Dietary changes

December is delicious… and often full of quick carbs, sugary treats, and excitement-driven eating. There’s nothing wrong with festive food, but when balanced meals become less frequent, children may experience:

  • quicker hunger spikes
  • big energy crashes
  • difficulty concentrating
  • increased emotional volatility

Predictable nourishment is one of the most underrated supports for emotional regulation.

3. Unpredictability

Routines tend to fall apart during the holidays. Children often thrive on knowing what comes next: mealtimes, downtime, playtime, bath, bed. When the daily rhythm disappears, so does a key pillar of emotional stability. Kids may feel “unsettled” and not know why.

4. Social overload

More people, more noise, more social expectations. Even neurotypical children can find this exhausting; neurodivergent children may find it completely overwhelming.

The result?


Emotional dysregulation: tears, meltdowns, irritability, clinginess, avoidance, and mood swings.

Not because they’re ungrateful.
Not because they’re “misbehaving.”
But because their internal resources are stretched thin.

The Foundations of Emotional Regulation: Sleep, Nutrition & Predictability

  • When we talk about emotional regulation, social media often jumps straight to coping strategies: breathing techniques, grounding exercises, calm-down corners. These are helpful tools, but they’re not the starting point.Emotional regulation begins with physiological stability.
    Children regulate best when their foundational needs are met: sleep, nutrition, predictable routines.These basics support the brain’s ability to stay regulated, meaning your child can cope better with stress, novelty, and stimulation. When these foundations waver, as they often do during Christmas, emotional resilience naturally dips.Let’s break that down.

Sleep: The Brain’s Recharge System

  • A well-rested child is more flexible, more patient, and more emotionally steady. A tired child has less tolerance for frustration, change, and overstimulation.Simple adjustments can help:
    • prioritising one or two “early nights” each week
    • offering quiet rest time, even if they don’t nap
    • keeping pre-bedtime routines consistent, even while travelling

    Protecting sleep protects emotional wellbeing.

Nutrition: Fuel for Regulation

  1. Children’s blood sugar impacts their mood far more than many parents realise. A nourishing snack, something with protein, fats, and slow-release carbohydrates, can stabilise energy and support calmer behaviour throughout the day.During the holidays, balanced nutrition doesn’t have to mean perfection. It simply means:
    • offering regular snack opportunities
    • pairing festive treats with something more sustaining
    • keeping mealtimes somewhat predictable

    Predictable nourishment creates predictably calmer kids.

Predictability: The Anchor in the Chaos

  1. Children feel safer when they understand the rhythm of the day. During the holiday season:
    • create a simple visual plan
    • let children know what to expect ahead of time
    • build in predictable pockets of rest
    • keep one or two routines consistent (e.g., bedtime ritual, morning routine)

    Predictability doesn’t mean rigidity; it’s about giving children a sense of security during a highly unpredictable season.

It’s Time To Let Go of the Pressure to Create a ``Perfect Christmas``

  1. Parents often hold themselves to an impossible December standard: magical memories, endless events, beautifully curated traditions, festive baking, perfect photos, and a house that somehow stays clean despite an explosion of wrapping paper and loose pine needles.But children don’t need perfection.
    They need connection, stability, and moments of genuine presence.This season, consider giving yourself permission to:
    • say no to events that drain your family
    • leave early when needed
    • offer quiet downtime instead of constant stimulation
    • prioritise nourishment and rest over aesthetics
    • choose what actually matters to you

    Sometimes the most meaningful Christmas moments are the simplest ones, a slow morning, a nourishing snack, a backyard play session, a cuddle after a big feeling.

    Amid the lights, laughter, and festive chaos, it’s easy to forget that children are still developing the capacity to regulate their emotions. When routines disappear and stimulation increases, they need more support, not less.

    By focusing on, nourishment, rest, predictable rhythms and realistic expectations, you’re giving your child the greatest gift of all: the ability to stay grounded in a season that often pulls them off-centre.

    Christmas doesn’t have to be perfect to be magical.
    It just has to be meaningful, regulated, and true to your family.

About the author

Emily Hanlon, otherwise known as The Playful Psychologist, is a Clinical Psychologist based in Sydney and a proud mum of three.

Emily has a particular interest in neurodivergence and supporting autistic and ADHD children, adolescents, and adults, as well as those navigating anxiety, mood differences, and big feelings. Her work is grounded in an affirming, strengths-focused lens, honouring each person’s unique wiring, communication style, and way of experiencing the world.

Emily started The Playful Psychologist to weave creativity, play, and evidence-based practice together. She loves sharing ideas, resources, and honest reflections, and just as much, she loves learning from the communities she works with.