The holiday season can be magical with its sparkling lights, family traditions, and cozy gatherings. But for many children, it can also stir big feelings: excitement, anxiety, disappointment, or sadness. And let’s be honest, in today’s world, the everyday landscape is challenging. Children are navigating school pressures, social media, news cycles, and rapid changes in their communities. The holidays, with their bustle and heightened expectations, can amplify these emotions.
At Frameworks of Tampa Bay, we know that emotional intelligence (EQ) is not just a nice-to-have skill; it’s a lifeline. EQ helps children recognize, understand, and manage their emotions, and gives them tools to navigate an increasingly complex world with kindness, confidence, and resilience.
Holidays come with excitement, but also disruption:
- Changes in routine: Sleeping schedules, meals, and daily rhythms may be different, which can unsettle children.
- Social pressures: Spending time with extended family or friends can bring feelings of insecurity, comparison, or overwhelm.
- Exposure to new stimuli: Bright lights, crowds, and gift-giving can create overstimulation.
- Real-world stressors: Children are aware, in varying degrees, of the challenges in the world around them, from family struggles to news about their communities.
All of this can make children feel emotions more intensely. But here’s the good news: big feelings are not problems to fix, they’re opportunities to teach self-awareness, empathy, and regulation.
Here are a few practical ways to support our children during the holidays:
Name It to Tame It
Help children label what they’re feeling. “I feel nervous about seeing so many people today,” or “I feel frustrated because I can’t find my favorite ornament,” gives them language for their emotions. Naming feelings activates the thinking part of the brain, helping children calm down and respond thoughtfully.
Maintain Small Routines
Even during holiday chaos, small routines like morning check-ins, bedtime reflections, or a short walk outside help children feel grounded. Familiar patterns create safety and allow space for emotional regulation.
Validate Emotions, Don’t Minimize Them
Instead of saying “Don’t be sad” or “It’s no big deal,” try acknowledging the emotion: “I can see you’re disappointed your friend couldn’t come. That’s tough.” Validation teaches children that feelings are normal and manageable.
Use Stories, Play, and Reflection
Who does not enjoy a good holiday story? Books, role-playing, and holiday-themed games are excellent ways for children to explore feelings safely. Ask questions like: “How do you think this character feels?” or “What could help them feel better?” This fosters empathy and problem-solving skills.
Model Calm and Awareness
Children learn by watching adults. When you notice your own emotions and take a pause before responding, even in the stress of holiday preparations, you are showing children that big feelings can be managed thoughtfully.
Today’s world is complex, and children are learning to navigate challenges that we did not always face at their age. The holidays are a microcosm of that complexity: excitement and joy mixed with overwhelm and disappointment.
By helping children name, reflect on, and manage their emotions, we equip them with tools to navigate not only the holiday season but a lifetime of emotional difficulties. These moments are not just about getting through the holidays; they are about preparing children to thrive in a world that often feels fast, uncertain, and overwhelming.
At Frameworks of Tampa Bay, we are grateful for the families, educators, and community partners who help children develop these critical skills every day. Connection, understanding, and kindness are the true gifts we can give and model for our children, today and every day.
Wishing you a wonderful holiday season,
Elizabeth A. Reedy
CEO