Blog

By Cara Adler, Occupational Therapist – Sydney Kids OT

School holidays can be a wonderful time to slow down, play and reconnect as a family. But for many children (and parents!), the change in routine, extra activities and unstructured time can also feel overwhelming.

One of the most powerful skills we can support in children during these times is emotional regulation – their ability to understand, manage and respond to their emotions in healthy ways.

 

What is emotional regulation?

Emotions are a normal and important part of everyday life. They shape how we react, how we make decisions, and how we relate to others. Emotional regulation is the skill that helps children:

• • Notice and name what they’re feeling

• • Understand how that feeling affects their body and behaviour

• • Choose helpful strategies to calm, cope or express themselves

These skills don’t appear overnight. They develop over time, and parents and caregivers play a huge role in supporting that growth at home.

 

Why holidays can feel “big” emotionally

During the school term, children usually have a predictable routine: wake up, school, after-school activities, dinner, bedtime.

In the holidays, that structure often changes. There might be:

• • Different sleep and wake times

• • More outings or social activities

• • New environments (holiday programs, grandparents’ houses, travel)

• • More screen time or less physical activity

For some children, this can be exciting. For others, it can feel unsettling and lead to more emotional ups and downs. The good news is that holidays are also a fantastic opportunity to slow down and really notice what helps your child feel calm, safe and regulated.

 

Simple ways to support emotional regulation at home

Here are some practical strategies you can try during the holidays (and beyond).

1. Validate and name the emotion

Instead of jumping straight to “fixing” the behaviour, start by acknowledging what your child is feeling.

You might say:

• • “It looks like you’re feeling really frustrated that the game ended.”

• • “I can see you’re sad that we’re not going to the park today.”

You can also help them tune into their body:

• • “When you’re angry, does your heart beat faster?”

• • “Do your hands feel tight when you’re worried?”

Over time, this helps your child recognise the early signs of big emotions and builds their emotional vocabulary.

 

2. Emphasise that no feeling is “bad”

Children benefit from hearing that all emotions are okay. It’s what we do with them that matters.

You might say:

• • “It’s okay to feel angry. Everyone feels angry sometimes.”

• • “Feeling nervous before something new is really normal.”

This takes away the shame and opens the door for problem-solving and support.

 

3. Model your own emotions

Children learn a huge amount by watching the adults around them. You can gently model emotional regulation by naming your own feelings and strategies.

For example:

• • “I’m feeling a bit stressed because we’re running late. I’m going to take three deep breaths to help my body calm down.”

• • “I’m disappointed our picnic got rained out, but we can still have fun doing something inside.”

This shows your child that emotions are manageable, and that even grown-ups use tools to regulate.

 

Create an “emotional regulation toolbox”

A simple, practical way to support regulation is to create a toolbox or kit your child can use when they start to feel overwhelmed.

This might include:

• • Weighted items – a weighted toy, lap pad or small blanket

• • Fidget or sensory tools – stress balls, sensory putty, textured toys

• • Visual supports – simple picture cards that show calming strategies (e.g. breathing, asking for a break)

• • Breathing tools – visuals or videos for techniques such as finger breathing. You can find child-friendly clips like this one here.

You can involve your child in choosing what goes in the toolbox so it feels personal and empowering:
“When you feel worried or cross, what might help your body feel calm again?”

 

Build in regular sensory breaks

Sensory breaks are short, planned breaks in the day that give children the movement or sensory input their bodies need to regulate.

They can be especially helpful in the holidays when days can be long or routines are loose. Examples include:

• • Animal walks (bear walks, crab walks, frog jumps)

• • Yoga poses or simple stretches

• • Chair push-ups or wall push-ups

• • Jumping on the trampoline

• • Pushing/pulling heavy objects (e.g. a laundry basket with towels)

Having a quiet, calm space at home is also really valuable – somewhere your child can go when they feel overwhelmed. This might be:

• • A cosy corner with cushions, books and soft toys

• • A small tent or cubby

• • A spot with dimmer lighting and fewer noises

You can let your child know that this is their “calm space” where they can go to reset when their feelings feel too big.

 

Remember: every child is different

Each child has their own unique sensory profile and emotional needs. What works beautifully for one child may not help another and that’s okay.

It can take some trial and error to discover which strategies your child responds to best. Holidays are a perfect time to gently explore:

• • Which activities help them feel calm?

• • What tends to overwhelm them?

• • Do they seek movement, or prefer quiet snuggles and stories?

By noticing these patterns together, you can build a toolkit that truly fits your child.

 

When to seek extra support

If you’re finding that your child:

• • Is often overwhelmed by their emotions

• • Has frequent meltdowns that feel hard to manage

• • Struggles significantly with changes in routine

• • Finds busy environments or holidays particularly challenging

an Occupational Therapist can help.

At Sydney Kids OT, we support children and families to understand sensory processing and emotional regulation, and to develop practical strategies that work in everyday life – at home, at school and in the community.

If you’d like to learn more about how we can support your child, please reach out to us. (link to contact us page)

And don’t forget to follow us on Instagram, Facebook and LinkedIn for more ideas, tips and updates to support your child’s development.