🎄 Jingle Bell Jitters: Navigating Mental Health and Holidays

Elizabeth
Dec 17, 2025
3 min read

Woman with two children on a couch in a festive room with a Christmas tree. Text: Jingle Bell Jitters. Cheerful holiday mood.

A Kid- and Parent-Friendly Guide to Happy Holidays & Healthy Feelings

The holiday season is here! 🎶✨That means twinkling lights, festive music, yummy treats, and maybe even a few surprises under the tree.

The holidays are supposed to be full of smiles and laughter… but here’s something important to know:

It’s completely normal to feel more than just happy during the holidays.

Kids (and grown-ups!) might feel worried, tired, overwhelmed, sad, or even a little grumpy — and that’s okay. The holidays can be busy, loud, and full of changes, and big feelings sometimes come along for the ride.

This guide is here to help kids and parents support emotional well-being during all the festive fun.

❄️ Why Do I Feel Grumpy When Everyone Else Seems Jolly?

You’re definitely not alone. Even exciting times can be stressful! Here are a few reasons big feelings show up during the holidays:

🎁 Everything Feels Different

Schedules change — later bedtimes, different meals, new places. When routines shift, our brains can feel a little confused and unsettled.

🎉 Big Crowds & Loud Noises

Holiday parties can be fun, but they can also be overwhelming with lots of people, bright lights, and noise.

❤️ Missing Someone

The holidays can remind us of people we miss — a family member who lives far away or someone who is no longer with us.

🧠 Feeling Grown-Up Stress

Kids are incredibly perceptive. When adults feel rushed or stressed about planning and shopping, kids often feel it too.

All of this is normal — and manageable.

🧰 Your Super-Powered Holiday Coping Kit

Here are simple, kid-friendly ways to support emotional health all season long:

1️⃣ Stick to Your Routine (As Much As You Can!)

Routines are like a cozy blanket for your brain — they help you feel safe and secure. Try to keep things like bedtime, meals, or morning routines consistent. If something does change, ask for a heads-up so you know what to expect.

2️⃣ Find a Quiet Spot

Everyone needs a break sometimes. Ask for a quiet corner or spare room where you can relax when things feel too loud or busy. Bring a favorite toy, book, or comfort item.

3️⃣ Let the Feelings Out

You don’t have to feel happy all the time. If you’re feeling sad, mad, or worried, talk to a trusted adult. Try phrases like:

“I feel overwhelmed.”
“I’m worried about…”
“I need a break.”

Sharing feelings helps them feel smaller.

4️⃣ Breathe Like a Balloon 🎈

When stress creeps in, try balloon breaths:

Breathe in slowly through your nose like you’re filling a balloon
Breathe out slowly through your mouth. This helps calm your body and your mind.

5️⃣ Get Moving!

Movement is great for working out big emotions. Go for a walk, build a fort, dance to holiday music, or play outside. Fresh air and movement can change your mood fast.

6️⃣ Focus on Fun — Not “Perfect”

Holidays don’t need to look like the movies. Burnt cookies, silly moments, and imperfect plans often become the best memories.

7️⃣ Practice Gratitude

Each day, think of one thing you’re thankful for — big or small. Gratitude helps your brain focus on the good stuff and boosts happiness.

💛 A Final Reminder for Kids & Parents

Big feelings during the holidays are normal, valid, and important. By taking breaks, keeping routines, talking about emotions, and asking for help when needed, kids can enjoy a happier, healthier holiday season.

Be gentle with yourself — and with each other.

💙 When Extra Support Could Help

If your child is experiencing ongoing stress, anxiety, emotional outbursts, sensory overwhelm, or changes in behavior during the holiday season, additional support can make a meaningful difference.

At Innovative Therapy Center, our team supports children and families through: