How to Reduce Dysregulated Behaviors During Winter Break

Winter break sounds magical… pajamas all day, holiday lights, and lots of unrushed family time.

But for many families, the shift from school-year structure to long, unstructured days leads to an entirely different reality. Winter break meltdowns, tantrums, and dysregulated behaviors happen more often than parents expect, and they happen for understandable reasons. When routines disappear, predictability drops, and expectations change overnight, kids’ emotional regulation often goes with it.

Winter break doesn’t have to be chaotic, though! With a few intentional strategies grounded in Cognitive Behavioral Therapy (CBT) principles and child behavior support, you can create a winter break that’s calmer, more connected, and much less meltdown-filled.

Why Dysregulation May Increase During Winter Break

Kids thrive on consistency. School provides built-in anchors: wake-up times, transitions, mealtimes, teachers, classmates, and predictable expectations. When that disappears suddenly, kids often feel unmoored. Add disrupted sleep, travel, sugar, social gatherings, and sensory overload, and a child can spiral - quickly!

For sensitive, anxious, or neurodivergent kids, the loss of structure can feel especially overwhelming. Meltdowns or tantrums aren’t “bad behavior.” 

They’re a message: I’m overloaded and need support.

Add Flexible Structure

Winter break doesn’t need to be rigid, but kids benefit from scaffolding that gives shape to the day. Instead of strict schedules, institute low-pressure structure. 

Try building in daily anchors like:

• Morning routine: consistent wake time (even if you have no where to go!), breakfast, getting dressed, or a few predictable steps before screens.
  
• Movement time: at least one intentional activity that gets bodies moving. Get outside if possible.
  
• Daily quiet time (sans screens): reading, independent play, art, or anything grounding.
  
• Connection time: 10–15 minutes of one-on-one time without distractions.
  

These anchors reduce anxiety and support emotional regulation.

Prioritize Sleep and Transitions

Sleep is one of the strongest predictors of behavior, and winter break often disrupts it the most. Aim to keep bedtimes and wake times within an hour of the usual school schedule when possible.

Transitions are another hot spot for meltdowns. Kids handle transitions best when they are prepared. Use simple strategies like:

• Five-minute warnings
  
• Visual timers*
  
• Talking through what’s coming next
  
• Offering two choices within the transition
  

When kids know what to expect, their nervous systems stay more regulated.

Co-Regulation: Borrowed Calm

During heightened moments, kids borrow our nervous system to steady theirs. Co-regulation is one of the most powerful tools a parent has.

Try:

• Getting down on your child’s level
  
• Using a softer, slower voice
  
• Taking slow breaths they can mirror
  
• Reflecting feelings simply (“This is a lot right now.”)
  
• Staying nearby without overtalking
  

Your being calm is comforting and helps your child regulate. 

Use CBT Tools to Create Coping Plans

Cognitive Behavioral Therapy helps kids understand the connection between thoughts, feelings, and behaviors. A simple coping plan created before tough moments arise can make winter break much easier.

Create a plan for common challenges like:

• Overstimulation at holiday events
  
• Boredom
  
• Sharing or turn-taking with siblings
  
• Screen-time transitions
  

Include skills like belly breathing, grounding, labeling feelings, taking breaks, or using a feelings thermometer*.

TL;DR

Dysregulated behavior during winter break doesn’t mean you’re doing anything wrong. They often reflect a child’s need for predictability, rest, and co-regulation. With gentle structure, consistent routines, and simple CBT-informed strategies, you can help your child feel more settled and enjoy a winter break that feels peaceful and restorative.

If you are looking for more resources, download our free guide Holiday Reset: A Parent's Guide to Less Stress & More Presence for in depth resources and tools to use with your family this winter break or schedule a one-on-one session with one of our child and parenting therapists to help you feel supported through the chaos!