When Winter Break Disrupts More Than the Calendar: Support for Anxious Kids Who Need Structure
When the bell rings to signal the end of the last day of school in December, many children are thrilled. They are looking forward to sleeping late, having a break from homework and tests, and celebrating the winter holidays. But for some kids with anxiety and depression, this break from the routine of school presents its own challenges, as anxiety can increase during these times. Below are some of the challenges that come with winter break that can lead to increased anxiety and depressive symptoms and tips for addressing each challenge.
Excess Screen Time Can Increase Anxiety and Depressive Symptoms
Research shows correlations between screen usage and mood. Specifically, depressive symptoms and anxiety can increase when screen usage is high. One reason this can happen is because most activities on screens keep dopamine levels high by providing frequent instant gratification. This is especially the case for many of the game apps on phones and tablets that keep users engaged through various methods of consistent reinforcement. These high repeated doses of dopamine can sometimes lead to a drop in mood after the activity ends, so they must be balanced with activities that may be pleasant but are not as highly stimulating. Examples may include drawing, non-digital puzzles, learning a language, speaking with friends (remotely or in person), or playing music. When possible, especially for children whose mood is notably affected by screen use, these less dopamine-stimulating activities should be utilized at least twice as often as activities that provide instant gratification.
Disrupted Routines Can Heighten Stress and Uncertainty
One of the biggest differences between when kids are in school and when they are on break is the disruption of a regular routine. Even for children who report a dislike of school, the routine of it can still be helpful for their mental health. In part, this is because it gives children clear expectations for the day. While it is not reasonable to expect a schedule as regimented as school during winter break, provided some structure and consistently is achievable. Having somewhat consistent mealtimes and bedtimes when possible is one method of providing a general structure. Plus, having some boundaries may help children whose mental health declines during breaks, and this could be incorporated into guidelines for the day. For example, children may be provided with a set amount of screen time at a consistent part of the day, and families can brainstorm non-screen activities that children can choose at other parts of the day. Families may also wish to allow different types of media at different amounts. As noted above, activities that provide consistent instant gratification may lead to a drop in mood more than those that do not, so movies and even full episodes of television may have less of an effect on mood than digital games and short-form videos such as YouTube shorts or TikTok videos.
Reduced Social Interaction Can Lead to Isolation
When children are in school, they are able to see peers every school day, but this is often not possible during breaks. This is especially true during winter break when many families travel, so friends may be out of town or busy with the holidays or family time. Whenever possible, children will benefit from time to socialize with friends or even peers approximately the same age who they do not know well. When this is not possible, families can try to provide social interactions within the family unit instead of everyone spending time engaging in activities alone. For example, playing board games as a family or going on family outings may provide some of the social engagement that children are missing during winter break.
Shorter Days Can Affect Mood and Energy
Even in warmer climates like Austin, the days are shortest around the time children are on winter break. Having less daylight can be challenging for children who notice changes in their mood during the winter. But even for those children not directly affected by reduced sunlight, shorter days mean less time to spend outdoors. Making sure that children are awake early enough to enjoy some sunlight can help address this concern. Additionally, as noted above, consistent sleep and wake times can improve the mood, and a sleep schedule that is not drastically different from their school sleep schedule will make the transition back to school much smoother. A smooth transition back to school will help ensure the benefits of a break are not lost rapidly when school returns.
Stressful Home Environments Can Intensify Anxiety
Some families may be experiencing domestic challenges that are not anyone’s fault but nevertheless can affect the mood of children. For example, marital conflict among parents, financial stress, changes in job status, and illness in relatives may all have an impact on children either directly or indirectly. While challenges in the home can affect children all year, winter break means spending more time in the home, so these effects may be compounded. When situations lead to higher stress among caregivers, children are likely to sense this stress even if parents try to protect their children from knowing details. It is important to remember that children often look to their caregivers for guidance on how to react to situations, so the way that parents display and cope with their own emotions is often noticed by children. When appropriate, it can be helpful to share information with children at a developmentally appropriate level so that they experience less uncertainty about the extent that something is wrong and avoid catastrophic thinking. It may also be helpful to ask if they have questions, and if you are unsure how to answer, you can tell them that you will think about how to answer and get back to them. If you choose to do this, however, make sure to follow up to maintain trust within this relationship. If the problems at home are proving particularly challenging, seek the support and advice of a mental health professional.
Holiday Pressures Can Increase Emotional Strain
Winter break falls during the holiday season, which has been shown in polling and research to be a challenging time for mental health. A 2014 survey from the National Alliance on Mental Illness (NAMI) found that 64% of people with mental health conditions reported that the holidays exacerbated their symptoms at least “somewhat.” These increases in mental health symptoms can affect children with anxiety and depression as well as their families; as noted above, children are often aware when their caregivers are negatively affected by something, even when they are unsure what exactly that may be. If this time of year tends to be difficult, take time for self-care, allow yourself to experience any emotions you are experiencing, and avoid overcommitting. For children affected by the holidays, be aware of their limits and do your best to respect those limits. Plus, ask them what they think would help them cope with this increased distress and do your best to support those needs.
The Break Feeling Too Short Can Cause Frustration
Winter break is generally about 2 weeks long, and some kids report that just as they begin to relax, the break has ended. While the length of the break cannot be changed, kids can be thoughtful about how they spend time. If schoolwork or other unwanted tasks need to be done during the break, try not to leave them until the end, as they will feel the weight of the task hanging over them and struggle to relax. When possible, make plans throughout the break interspersed with time to relax and family time. Try to be mindfully present to enjoy the time off and not fret over the coming end of the break.
Higher Risk of Illness Can Add Stress
Winter break coincides with what is commonly known as “flu season,” but flu is not the only viral illness more common at this time of year. Make sure all members of their family wash hands as appropriate, get enough sleep, and engage in regular exercise to boost the immune system and reduce vulnerability to illnesses they may encounter. And if you do get sick, take time to rest so that you can recover before the end of the break and enjoy the remaining time off.
How Therapy Can Help Kids Manage Winter Break Anxiety
Therapy provides children with tools and strategies to navigate the unique challenges of winter break. Evidence-based approaches like Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP) can help kids:
Build coping skills for uncertainty and change – Kids learn to manage the stress of disrupted routines and unexpected events.
Reduce screen-related mood swings – Therapists guide families on balancing screen time with other meaningful, lower-stimulation activities.
Improve social skills and connection – Kids practice maintaining friendships, handling social anxiety, and engaging positively with family.
Regulate mood during shorter days and holiday stress – Therapy supports emotional awareness, self-care routines, and strategies for handling seasonal changes or family pressures.
Strengthen resilience for challenging home situations – Children learn healthy ways to process stress, communicate feelings, and cope with family-related anxiety.
By providing guidance, structure, and emotional support, therapy helps children feel more confident, secure, and able to enjoy their winter break while protecting their mental health.
Take the Next Step for Your Child’s Mental Health
If your child experiences anxiety or depression, especially during school breaks or the holiday season, help is available. At Austin Anxiety and OCD Specialists in Austin, TX, our child and teen anxiety experts provide individualized, evidence-based therapy to help kids:
Manage stress and uncertainty
Build coping skills for daily life
Gain confidence and emotional resilience
Schedule a consultation today:
📞 Call 512-246-7225
✉️ Email hello@austinanxiety.com
With the right support, your child can navigate winter break challenges, feel more confident, and develop lasting strategies for emotional well-being.