Holiday Sugar and Anxiety in Children: What Parents Need to Know

Holiday treats should bring joy—not stress. At La Jolla Therapy Center, we help families find balance during the season, especially when anxiety around sugar or routines starts to creep in.

The holidays are full of festive treats — cookies, candy, gelt, hot cocoa, and desserts at every gathering. Sweets are part of the celebration, but if your child already struggles with anxiety or restlessness, too much sugar can make things trickier.

You might notice sugar highs followed by crashes that leave your child moody, tired, or more anxious than usual. If this sounds familiar, you’re not alone.

In this post, we’ll explore how sugar affects kids’ anxiety and share practical tips to help your family enjoy holiday treats in a balanced, low-stress way.

How Sugar Affects Anxiety in Kids

Sugar causes blood sugar levels to spike quickly, making kids feel energized and hyper. But this is usually followed by a sharp drop — a “crash” — that can lead to irritability, fatigue, and heightened anxiety.

For children prone to worry or mood swings, these ups and downs can worsen stress and emotional overwhelm. Plus, research shows that high sugar intake may increase cortisol, the stress hormone, making it harder for kids to feel calm.

Practical Tips for Managing Holiday Sugar

1. Set Expectations Early Before the festivities start, talk with your child about enjoying treats in moderation. Clear boundaries help avoid conflict and keep things fun.

   
   

2. Balance Treats with Real Meals Encourage protein, fiber, and veggies before sweets. Balanced meals help stabilize blood sugar and reduce mood swings.

   
   

3. Practice Mindful Eating Help your child slow down and savor their treats. Paying attention to taste and texture can help them feel satisfied with less.

   
   

4. Use a Trade-In System Make treats part of holiday fun by offering non-food rewards, like a movie night or ice skating, in exchange for extra candy. This shifts focus from just eating sweets to enjoying experiences.

   
   

5. Watch and Adjust Every child reacts differently to sugar. Notice your child’s mood after treats and adjust intake or pair sweets with calming routines if anxiety spikes.

   
   

Avoid the “Forbidden Fruit” Trap with your Tween or Teen

It’s natural to want to limit sugar, but labeling treats as “bad” can backfire. Kids may feel deprived and end up sneaking sweets or overeating.

Instead, teach that candy and cookies are “sometimes foods”—fun treats to enjoy occasionally, not things to feel guilty about. This helps kids develop a healthy relationship with food and self-regulation skills.

Keeping the Holidays Joyful, Not Stressful

Holidays should be about connection, not battles over sugar. Setting clear limits, encouraging balance, and focusing on shared activities can help your child enjoy the season without sugar-fueled anxiety.

If your child’s anxiety feels overwhelming, during the holidays or beyond, professional support can provide helpful tools and guidance.

FAQ: Sugar and Anxiety During the Holidays

Q: Can a little sugar really make my child more anxious?

A: Yes! Sugar causes blood sugar spikes and crashes that can increase irritability and anxiety, especially in kids prone to worry or mood swings.

Q: How much sugar is too much?

A: It varies by child. Moderation is key. Watching your child’s mood and behavior after treats can help you find the right balance.

Q: What if my child refuses to eat healthy food before sweets?

A: Encourage small, tasty portions of protein and veggies before treats. Making balanced meals fun and accessible helps stabilize blood sugar.

Q: How can I help my child enjoy treats without feeling deprived?

A: Normalize treats as part of a balanced diet and avoid labeling foods as “bad.” Teaching mindful eating encourages satisfaction with smaller portions.

Q: When should I seek professional help for my child’s anxiety?

A: If anxiety feels overwhelming or is persistently getting in the way of your family's day to day life, it may be time to seek professional support. A licensed therapist can help your child develop coping skills and support your family through challenges.

We’re Here to Help

Our San Diego, California-based counseling practice specializes in helping teens and adults who struggle with anxiety. Through counseling, we help kids and young adults overcome the negative thought cycles, the constant comparison game, and worst-case scenarios that accompany the anxious brain. Additionally, we offer other mental health services, primarily for perfectionists, overachievers, or others who don’t feel like they 100% fit in. More specifically, we offer treatment for anxiety/OCD and depression at La Jolla Therapy Center. If you don’t live around San Diego or the commute makes in-person therapy impossible, all of our services are available via online therapy to anyone physically located in California. Therefore, we work with clients from Sacramento to Palo Alto or even Mountain View. You and your family deserve to finally feel less overwhelmed. Get started today by scheduling your free phone consultation with a member of our team here.