Making the Season Merry and Manageable

Less Stress Makes for a Better Holiday Season for All

(Dec. 8, 2025) – With holidays on the horizon, Five Counties Children’s Centre staff are encouraging parents and caregivers to don their oxygen masks to help give their families a breather from holiday stress.

Nicole Captain, an Occupational Therapist at Five Counties, says it’s important for adults to regulate and look after themselves in order to make for a happier holiday season for them and their children. “I use the metaphor of adults putting on their own oxygen masks first to meet their regulation needs,” Captain says. “From there, co-regulation is possible to help support and regulate your child. Adults must be regulated in order to support a child who is dysregulated or out of sorts due to the holidays.”

Captain works in Five Counties’ school-based rehabilitation services, providing occupational therapy support to students. Often her work in school involves discussions with students about regulation, something she believes families can also benefit from at home during the holiday season.

Put simply, regulation is a person’s ability to understand and manage their own behaviour, emotions and reactions. A good example is when someone becomes angry, they are able to calm or talk themselves down before flying into a fit of fury.

Unfortunately, the hectic pace, expectations, change in routine, and unpredictability of the festive season can all be triggers for stress in adults. A joint Trent University and Lakelands Public Health study released in October found 51% of local parents reported “always” or “often” feeling stressed over the previous six months. Stress levels often increase over the holiday season, Captain says, and children may pick up on this, amplifying the problem for the entire family.

“Excitement around the holidays can be dysregulating for adults and children, as it is a time of heightened emotions and busy schedules,” Captain notes. “Some key tips to cope are managing expectations, dealing with unpredictability and addressing sensory overload. Consider keeping things simple, prioritize basic needs and connection, and be flexible.”

Five Counties offers these tips on what families can do to make the season merrier and more manageable:

• Take care of yourself. Eat well, get enough sleep, and stay well-hydrated. Set healthy boundaries and do what is best for you and your family. Take time when you need it, and don’t feel guilty saying no when you have to.

• Plan your schedule in advance. Help your child prepare for what happens before an event, party or outing. Share with them who will be at each event and where it’s being held. Discuss what situations may arise and come up with a plan that will work for all of you. If you have an older child or teen, discuss and negotiate what the plan will be.

• Communicate openly about feelings with your child. Discuss with them how they are feeling, or what’s making them anxious. Be available at holiday gatherings or parties so they know they can come to you for support if needed. A little one-on-one time throughout the holidays will help you get a better sense of how your child is feeling.

• Set realistic expectations. Things won’t go perfectly, so adjust where needed. For example, decide if it’s better for your family to spend one hour at the party rather than five.

• Find a quiet place and plan ahead for boredom. At a holiday gathering, set aside a space where you or your child can go for a break. Never force your child to interact with other kids or adults if they don’t want to. Let them have that time on their own to regroup. If your child is young, bring books or a bag of special toys. If your teenager needs to decompress with a game on their phone, that’s ok. Make sure to check in periodically with how they are doing to make sure everyone is still enjoying the activity, or if maybe some quiet time is needed.

• Don’t worry about other people’s judgments. People may ask insensitive questions or make comments about your child’s behaviour. These comments can be rude, or other times, they’re just trying to understand. Have a quick sentence or two response that explains your child’s situation. This will help you stay calm and to keep from overreacting.

• Family time matters, so make time for each other. Set aside quality time over the holidays to do this, as these can make for the most memorable (and cherished) holiday moments. Outdoor activities offer one option to do this, especially in the sunlight, fresh air, and snow. If the weather outside is frightful, the power of indoor play can also be enjoyable – especially activities that are interactive, fun, engaging and don’t involve a device screen.

For more resources, visit the Five Counties website at: www.fivecounties.on.ca/less-stress-for-holidays/.

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Less Stress, the Better: Five Counties clinician Nicole Captain says with a few simple tips and tricks, families can enjoy holidays that are more merry and managable – leading to a happier holiday for everyone.

For media inquiries, contact:

Bill Eekhof, Communications Coordinator, Five Counties Children’s Centre, 705-875-7408, or 1-888-779-9916, ext. 200, beekhof@fivecounties.on.ca.

Bill Eekhof

Communications Coordinator

Pronouns: he/him

Five Counties Children’s Centre

872 Dutton Road | Peterborough ON K9H 7G1

Tel: 705-748-2337, ext. 200 | 1-888-779-9916, ext. 200

Fax: 705-748-3526

Email: beekhof@fivecounties.on.ca