Mindfulness for Kids During the Holiday Season
The holiday season can be such an exciting time. But it can also be a very busy and overwhelming time of year too. Between changing routines, busy schedules, and lots of expectations, it’s easy for kids (and adults) to feel disconnected from the present moment.
Mindfulness can help.
By slowing down and tuning in to their senses, kids (and their parents) can find calm and connection, even amid the holiday hustle and bustle. The St. Louis therapist team at Compassionate Counseling St. Louis is skilled and experienced at helping kids, teens and college students tame anxiety, overwhelm, and anxiety-driven anger using mindfulness expertly combined with Cognitive Behavioral Therapy (CBT).
Image Credit: Unsplash Danielle-Claude Bélanger @dcbelanger
What is Mindfulness?
Mindfulness means paying attention to the present moment - on purpose and without judgment. It helps kids (and adults) notice what they’re feeling, thinking, and sensing in the present moment instead of getting lost in worries about the past or future.
For kids, mindfulness might look like taking a deep breath when they feel frustrated or overwhelmed, noticing how the grass (or snow!) feels under their feet, or simply slowing down to enjoy playing or a favorite activity. Mindfulness helps us take a step back and reset which can reduce stress and improve focus.
Simple Mindfulness Practices for Kids
1. Take “Snow Globe” Breaths
Encourage your child to take three slow, deep breaths, in through the nose and out through the mouth. You can call this a “snow globe moment,” imagining their thoughts and feelings settling gently, just like snowflakes. Try this before meals, bedtime, or transitions between activities. Doing this together with your child can create a shared sense of calm.
2. Practice Mindful Eating
The holidays are full of delicious sights, smells, and flavors, some new and some familiar. Invite your child to slow down and really experience it all - notice the smell of cinnamon, the warmth of cocoa, the crunchy or chewy texture of a cookie. Talk about how their body feels before and after eating. Mindful eating helps kids tune into hunger and fullness cues, while also enjoying the flavors and connection around favorite and festive foods.
3. Play Mindful Games
Mindfulness doesn’t have to be quiet, it can be playful, loud and fun! Try a Five Senses Scavenger Hunt: find something you can see, hear, touch, taste, and smell. Or play a “Gratitude Toss,” taking turns naming something you’re thankful for each time you catch a soft ball.
Practicing Mindfulness Together
Children can learn mindfulness in session with our St. Louis child therapists and when they see it practiced at home. And even better when they get to practice with you at home!
At Compassionate Counseling St. Louis, we know that parenting can be a wonderful and tough job - often at the same time! This is why we offer therapeutic parent coaching. Maybe you want some help implementing more mindfulness at home, setting helpful boundaries for your child, or increasing your supportive parenting skills.
The St. Louis parent coaches at Compassionate Counseling St. Louis are here to help.
Reach out today to schedule a free phone consultation to learn more about how parent coaching at Compassionate Counseling St. Louis can help you! And read more from our St. Louis parent coaches in these blogs:
Why Boundaries Matter for Anxious Kids: Advice from St. Louis Anxiety Therapist Kelsey Torgerson Dunn: While boundaries are essential, they can also be challenging to implement, even for St. Louis child therapists. In today’s blog, I'll talk about some frequently asked questions from parents, just like you, who are wondering why their child acts a certain way, why setting boundaries is so difficult, and how to encourage their child to follow directions.
Setting Boundaries for Anxious Kids in St. Louis with St. Louis Anxiety Therapist Molly Shaffer, MA, LPC: Boundaries provide us with the structure and consistency we need to feel safe and supported. Children who struggle with anxiety often experience a sense of overwhelm and loss of control, which can lead to angry outbursts and defiant behaviors. By establishing clear boundaries, we help these children understand what to expect, which reduces anxiety and gives them the tools to manage their emotions more effectively.
How to Cope with My Child’s Meltdown: Therapy for Parents in St. Louis (Part 1): Parenthood is, no doubt, one of life’s most intense bags of extreme emotional highs and lows…What we may not anticipate, however, is the difficulty of handling our own emotions during our child’s most difficult moments.
Reach Out for Support
At Compassionate Counseling St. Louis, we support children, teens and college students - and their parents - in finding calm, balance, and emotional resilience during the holidays and all year long.
If your child is struggling with stress, anxiety, or big emotions this season, we’re here to help. Reach out today to learn more about how the St. Louis therapist team at Compassionate Counseling St. Louis can help.
Curious to learn more about St. Louis counseling and mindfulness for your child, teen or college student? Thinking about parent coaching? Wondering if Compassionate Counseling St. Louis could be a good fit for you or your child? Reach out to us at hello@compassionatecounselingstl.com. As child anxiety experts, we love working with kids, teens, college students and parents to help manage their anxiety, stress, and anger. Compassionate Counseling St. Louis is located in Clayton, MO and works with families by offering both in-person counseling and online therapy throughout St. Louis City, St. Louis County, Ladue, University City, Town and Country, Webster Groves, Creve Couer, Kirkwood, Richmond Heights, and Brentwood. We also provide online therapy Missouri -wide to teens and college students. You can set up your first free consult on this website, on our consultation page.