How to Support Your Child’s Mental Health During Winter Break: A Guide for San Diego Parents
- Kelly McCullough, LCSW
- Dec 15
- 6 min read
“She was so excited for break… but now she’s moody, clingy, and can’t seem to settle down.”
“He keeps saying he’s ‘bored,’ but won’t do anything unless it involves a screen.”
“I thought time off would help—but now I’m counting the days until school starts again.”
If your child seems more irritable, anxious, or emotionally overwhelmed during school breaks, you're not alone. Many parents of grade school, elementary school, middle school, and teen children notice shifts when the regular school routine disappears. While holidays are meant to be restful, they can trigger unexpected stress for kids who rely on structure to feel safe.
In this blog, we’ll explore why winter break can feel destabilizing for kids, tweens, and teens—especially those dealing with anxiety, depression, or sensory sensitivities—and how you can support them. Whether your elementary school child is itching for screen time or your middle schooler is more withdrawn than usual, this guide is for you.
Why School Breaks Can Feel Unsettling for Some Kids & Tweens
For many children—especially grade school or middle school kids with anxiety—routine equals security. School provides predictable rhythms: wake up, go to class, come home. When that structure vanishes, kids can feel lost or unmoored.
Kids who already struggle with mood regulation, worry, or emotional dysregulation may become more reactive during downtime. Without the built-in support of school, they might:
Sleep irregularly
Lean heavily on screens to fill time
Become irritable, snappy, or withdrawn
Express “I’m bored” as a cover for deep frustration or anxiety
This behavior isn’t misbehavior, it’s often a sign of emotional struggle or overstimulation in a less structured environment.
1. Maintain a Predictable Yet Flexible Routine for Your Child or Teen
Children and teens thrive when they know what’s coming next. You don’t need to micromanage every moment, but consistency in key areas helps promote emotional stability.
Consider building the day around:
Wake and sleep times (close to their school-year schedule)
Set times for meals and snacks
“Anchor activities” (reading, art, or quiet time)
A nightly wind-down routine
Use a visual calendar or chart—this is especially helpful for elementary school kids and middle schoolers who prefer seeing their day laid out. Visuals reduce anxiety by offering clarity and expectation.
2. Blend Structure with Engaging Activities (Beyond Screens)
Screens are tempting for kids and teens—but too much can worsen mood swings or anxiety. Instead, aim for daily variety:
Mental stimulation: crafts, puzzles, writing, science kits
Physical activity: walks, biking, dancing
Chill time: journaling, music, reading
Shared connection: board games, family chats, cooking
You might get pushback—tweens and middle school kids especially resist limitations. But learning to balance creativity and rest sets emotional habits that last beyond the break.
3. Set Clear, Realistic Holiday Expectations
Too often, break becomes high-stakes. Let’s prevent that by clearly communicating what’s on the table. Talk with your child about:
What their day might look like (relaxed vs. structured time)
Rules around devices, chores, social plans
What they can decline (big gatherings, long trips, overstimulating events)
Predictability eases pressure and reduces emotionally-charged reactions.
4. Ease Transitions Before They Happen
Change is hard, especially for kids who need security. Whether it’s the shift into break or back to school, use transitions to soften the blow.
Let them help plan part of their schedule
Give them a heads-up before switching activities
Offer buffer time before big events or travel days
Build in rest after busy periods
Transitions are smoother when they don’t feel abrupt.
5. Manage Screen Time Without Drama
When kids and teens are bored or unsettled, screens are too easy. But boundaries, while challenging, are critical.
Set predictable screen windows (e.g. after lunch)
Set a max screen time limit of 3 hours or less per day
Provide screen-free alternatives
Model healthy tech use yourself, especially during family time
For grade school kids, simple timers or apps that pause access help. For teens, the conversation about balance matters—they’ll respect consistency if they see it from parents too.
6. Notice & Respond to Emotional Signals
Even with structure, kids, tweens, and teens might struggle. When behaviors escalate, try curiosity:
“You’re snapping more—does something feel off?”
“Seems tough to switch from screen time. What can we do together to make it easier?”
“Do you need alone time, or do you want me to hang out by your side?”
Kids often don’t know how to verbalize what they feel. Your calm, validating presence often helps more than consequences.
7. When to Consider Therapy Over Winter Break
Even with careful planning, some emotional distress is more than a phase. If your child, teen, or tween is engaging in any of the below, it may be time to reach out to a therapist:
Having trouble sleeping or eating
Crying often or shutting down
Pulling away from family or friends
Expressing negative self-talk or hopelessness
Therapy gives young people emotional tools, safe space to explore, and coping skills, skills that help not just through winter break, but through every season of their lives.
Final Thoughts: Navigating Winter Break with Support & Empathy
Supporting your child, tween, or teen’s mental health during break isn’t about having every minute of their free time planned. It’s about offering a balance between structure and leisure with your steady connection and presence. When you help them regulate, rest, and feel seen, winter break can be a season of healing, not just disruption.
FAQ: Supporting Kids and Tweens During Winter Break
Q: My elementary-aged child is more irritable during winter break. Is that normal?
Yes, it’s very common. Many grade-school kids feel dysregulated without the routine of school. Predictable schedules (especially sleep and meals), limits on screen time, and calming daily activities can help ease mood swings and prevent emotional outbursts.
Q: How do I know if my middle schooler or tween needs therapy during break?
If your child is consistently anxious, sad, withdrawn, or having frequent meltdowns—even when things are calm—it may be time to talk to a therapist. Especially if your child is avoiding family time, struggling to sleep, or seems overwhelmed by even simple changes, therapy can help.
Q: What’s a good winter break routine for a child with anxiety?
Keep things predictable but flexible. Try to maintain regular wake-up, meal, and bedtime routines. Add in low-pressure activities like art, puzzles, or outdoor play. A visual daily schedule can be especially helpful for kids with anxiety or ADHD.
Q: How much screen time is too much during winter break?
There’s no one-size-fits-all answer, but excessive screen time can worsen anxiety, disrupt sleep, and increase irritability—especially for children and teens prone to mood challenges. Consider setting screen “blocks” and building in offline alternatives like baking, board games, or winter outings.
Q: What if my child says they’re bored, but refuses to do anything?
That’s also common during breaks. For some kids—especially those in elementary or middle school—“bored” can mean anxious or overwhelmed. Try offering structured choices rather than open-ended time: “Do you want to go for a walk or help with cookies?” Predictability reduces emotional friction.
Therapy Support for Children, Tweens & Teens in San Diego
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.
👉 Click here to schedule your free consultation with La Jolla Therapy Center. Our trusted team of experienced professionals is here to to support your family now and in the months ahead.
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