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Tag: pediatric occupational therapy

Holiday Overload: 7 Therapist-Backed Tips to Keep Your Child Regulated This Season

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The holiday season is full of joy, celebration, and family time — but for many kids, it can also be a season of overwhelm. Bigger crowds, louder settings, disrupted routines, travel, new foods, and lots of excitement can quickly lead to dysregulation, meltdowns, and stress.

And let’s be honest… It’s not just kids who feel it. The whole family feels it.

Our therapy team at Carolina Therapy Connection put together this helpful guide to support children (and parents!) in staying calm, connected, and regulated this holiday season.

These strategies come straight from our OT, PT, Speech, and Mental Wellness clinicians who help families navigate sensory overload, transitions, and big emotions every day.

1. Prep Your Child Before Events (Predictability = Peace)

Kids regulate best when they know what to expect.
 Before you leave the house, try sharing:

  • Where are you going
  • Who will be there
  • How long you will stay
  • What activities will happen
  • What food will be served
  • What the expectations are

Consider showing pictures or using simple visuals for younger children. Social stories also come in handy! A few minutes of preparation can prevent an hour of overwhelm later.

2. Build in Sensory Breaks — Before They’re Needed

Holiday gatherings are full of bright lights, noises, smells, and excitement.
 Plan “regulation moments” throughout the day:

  • A walk outside
  • Quiet room breaks
  • Heavy work activities (push/pull/lift)
  • Deep pressure squeezes
  • Vibration plate time before you leave (Galileo!)
  • Chewy snacks or crunchy foods
  • Noise-reducing headphones

Think of these as “prevention breaks” instead of “meltdown rescue missions.” Engaging in deep pressure and heavy work activities before you leave is a great way to prepare! 

3. Create a Safe Space at Home and When Traveling

Whether you’re visiting family or hosting, identify a calm corner or sensory safe space where your child can reset.

You can include:

  • A soft blanket
  • Books
  • Fidgets
  • A calming visual timer
  • Headphones
  • A small weighted item

Let your child know they can go there anytime they need a break — no shame, no punishment. 

4. Keep Nourishment & Sleep on Track (As Much as Possible)

Hunger and tiredness are the hidden triggers behind many holiday meltdowns.

Try to maintain:

  • Regular mealtimes
  • Snacks on hand
  • Earlier wind-down routines
  • Familiar sleep cues
  • Comfort objects

Even slight consistency can help the brain stay regulated.

5. Support Picky Eaters Without Pressure

Holiday meals can be overwhelming for kids with sensory or feeding challenges.
 Try this:

  • Offer one safe food you know they’ll eat
  • Let them explore or smell new foods without expectations
  • Serve food “family style” so they can control what’s on their plate
  • Avoid “just try one bite” pressure
  • Model enjoying the food yourself

Positive exposure now leads to expanded eating later.

6. Give Choices to Reduce Anxiety & Build Independence

When kids feel overwhelmed, they often feel out of control.
 Offer choices like:

  • “Do you want to sit at the kids’ table or the couch?”
  • “Do you want to stay 30 more minutes or 15?”
  • “Do you want to bring your backpack or your fidget bag?”

This promotes buy-in and lowers power struggles.

7. Remember: Connection Regulates More Than Anything

Your presence is your child’s anchor.
 When things feel “too big,” your calm becomes their calm.

Try:

  • Getting to eye level
  • Using a soft voice
  • Offering a hug
  • Naming their feelings
  • Taking deep breaths together

Kids don’t need a perfect holiday — they need a connected one!

Our therapists created a FREE resource to help your family stay calm and regulated during the holiday season. Download it below!

Download the Holiday Checklist

Final Thoughts

At CTC, we believe every child deserves to enjoy the magic of the holidays. With the right tools, support, and strategies, families can create joyful moments that feel peaceful, regulated, and full of connection.

If your child struggles with sensory overload, emotional regulation, feeding challenges, motor delays, or communication needs, our team is here to help!

All CTC clinics currently have NO WAITLIST — Occupational Therapy, Physical Therapy, Speech Language Therapy, Feeding, Mental Wellness Counseling, Tutoring.

You can request an appointment anytime!

Sweet Dreams: Sleep Strategies for a Well-Rested Child

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Why Sleep Matters: Sleep Strategies Key to a Well-Rested Child

Parenting can be a rollercoaster ride filled with joy, challenges, and sleepless nights. Nights without sleep might seem normal in the newborn phase, but they don’t have to be a permanent part of parenting! Do you know some simple sleep strategies that can help the family sleep better? This blog post will explore tips to make bedtime a breeze for you and your kids!

The Power of Routine: Sticking to a Consistent Sleep Schedule

Consistency is key when it comes to sleep! Using a regular sleep schedule helps create a clock inside your child’s body. It also helps to create a predictable routine for your child. Try to get to bed and wake up simultaneously every day. That includes weekends! This will help the body create a regular sleep pattern and make falling asleep easier. 

Create a Nightly Routine

Ensuring a good night’s sleep starts before your child’s head hits the pillow. Create a consistent bedtime routine. Before bed, try taking a warm, calming bath. Read a book in bed or try relaxation strategies like listening to calming music or stretching. Limit snacks, drinks, and screen time before bed. 

Creating a Sleep-Friendly Environment for Your Child

Turn your child’s bedroom into a space that encourages sleep. Keep the space quiet and dark. You can use blackout curtains to block light and a white noise machine to drown out any noise. Temperature is also critical. Make sure your child is not too hot or too cold. The actual place of sleep can make or break a good night of sleep. Ensure your child’s mattress and pillows provide good support for a restful sleep. You can also try stretchy lycra sheets to provide compression during sleep, making your child feel as if they are getting a comfy hug all night long. If your child displays fear of the dark, use a night light to provide a comforting light while sleeping. 

The Role of Screen Time in Your Child’s Sleep Quality

The light from screens like phones, tablets, or TVs can interfere with sleep. Try to avoid using screens for at least an hour before bedtime. It may also be helpful to remove screens from the bedroom. Instead, read a book, draw, or play a quiet game to help when winding down before bed.

Daytime Activities That Promote Better Sleep at Night

Did you know that being active during the day can help you sleep better at night? Please encourage your child to get outside to play or do some fun movement activities to help their body feel tired when it’s time to lay their heads down.

Nutrition and Sleep: What to Eat and Avoid Before Bedtime

Some foods and drinks make it harder for your child to fall asleep. Avoid eating large meals or spicy foods before bed, as they can cause discomfort during sleep. Try not to have snacks or drinks with caffeine or sugar before bedtime. Instead, stick to a light, healthy snack that won’t disrupt their sleep. 

Follow these simple tips to become a sleep superstar and have sweet dreams every night! Remember, getting enough sleep is essential for staying healthy, so prioritize a good night’s sleep.

How Carolina Therapy Connection Can Support Better Sleep? 

In addition to utilizing the tips above at home, we know that sometimes families may need extra support. At ***@***********************on.com","type":"person"}”>Carolina Therapy Connection, our Occupational Therapists work to address any barriers that affect someone’s physical, mental, or emotional well-being. Occupational therapists at CTC can help determine if your child’s sleep difficulties are related to underlying sensory or environmental issues. They can help establish a sensory diet (a personalized, organized plan that provides sensory input activities that a person needs to regulate their body throughout the day) to address potential underlying sensory issues that may impact sleep. They can also provide additional strategies for your child’s specific sleep needs. Our goals are to improve your child’s sleep quality to increase participation in meaningful activities throughout the day. Additionally, check out our Amazon storefront for items that can help achieve a good night’s sleep! 

 

By: Caroline Zissette, MS, OTR/L