How to Avoid Overstimulation in Kids Over the Holidays



The holiday season is known for it's colorful lights, twinkling music, beautiful decorations, and it's many activities. So many activities. There are parades, Christmas concerts, parties, visits to Santa, shopping trips, and even tours of our beloved local attraction, the East Peoria Festival of Lights. There's a lot going on, so much, that it often leads to overstimulation in kids.



What is overstimulation?

Overstimulation occurs when "a child is swamped by more experiences, sensations, noise and activity than she can cope with" (https://raisingchildren.net.au/newborns/behaviour/common-concerns/overstimulation#signs-of-overstimulation-nav-title).

Imagine you're having a Nerf battle with your kids. You could probably take a few hits from the soft projectiles without being bothered, but if you are being pelted with them, you might run away, duck and cover, or rally in a counterattack. This is what's it's like for a kid's brain when they're being overstimulated. Their brains can take some stimuli (a few hits) without being bothered, but if their brains are being pelted with stimuli, they go into fight-or-flight mode. This looks like kids being physically aggressive, argumentative, or just shutting down, refusing to talk or cooperate. Every kid is different in which stimuli they can process (for example, flashing lights don't bother your kids but loud noises do) and how much stimuli they can process (some can process a bunch of sights and sounds at once, some can't). Know your kids' limits and the behaviors they tend to show when they're starting to reach those limits.

Preventing a Stimuli Overload

  1. Try not to schedule a bunch of events or errands in one day. A student, who was overtired from running a lot of errands with her dad the day before, once said that her limit to how many activities she could do was the same as half her age. (She was 6, so she was saying she could only do 3.) I think this is a good starting number to gauge how many activities a kid can handle in one day, without a break. I know my 5 year-old can handle 2-3 errands at a time before he starts to become uncooperative. Your kid might be able to handle 3-4 in one run: Great! Your kid may only be able to handle 1. That's ok, too! Just be sure to check in with them to see how they're doing while you are out and about.
  2. If you know you have a busy day ahead, schedule some breaks. Make sure they breaks include quiet, screen-free time. A small meal or snack can also help.
  3. Teach your child to ask for breaks. Tell them they can calmly ask for a break if they feel too tired or overwhelmed.
  4. Practice calming techniques. Have your child practice taking deep breaths. Identify a stuffed animal, toy, or book that they like to hold when things get stressful. (This item will be their comfort item.) Keep fidget toys or coloring books and crayons with you to help them release small amounts of energy during breaks. Have them run in place or do jumping jacks to release bigger amounts of energy.

Reacting to a Meltdown from Overstimulation

  1. Stay calm, yourself. Don't take the meltdown personally. It's not your fault. Meltdowns can happen to all kids. Remember, children are more likely to calm down quickly if you stay calm, so be sure to have your own calm-down strategies ready.
  2. Find a quiet place to go. Escape somewhere where there are fewer noises, lights, and people. Go sit in the car. If you're in a grocery store, find a quiet isle. If you're in a department store, find a dressing room because they're often more quiet and less busy than the rest of the store. If these places don't work, go home. There's always tomorrow to get things done.
  3. Remind your child to use their relaxation techniques. Model taking deep breaths or using your own calming techniques. Give them their comfort item. Encourage them to fidget, color, or even run in place.
  4. Reassure them. When kids experience strong emotions, they need reassurance that they are safe and loved. Please reassure them of this after they have calmed. This simple debriefing can make future meltdowns less intense or even nonexistent.
Holidays are a fun time of year. There are lots of joyful moments for your family to share. With a little thought and planning, these joyful moments can turn into precious memories that you and your kids will remember for a lifetime!
Editor's note: I want to give credit to the blog The Mommy View at Views from a Step Stool for the ideas for this article. I got the idea for this article and some of it's tips from it's author at the URL http://themommyview.viewsfromastepstool.com/index.php/2016/12/10/avoid-overstimulation-kids-holidays/.

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