12 Coping Strategies to Try During Winter Break
As winter break approaches and school structure starts to change, it is not uncommon for some of our gifted, 2E, and 3E individuals to become overwhelmed and more challenged with self-regulation. As a licensed marriage and family therapist who specializes in working with gifted children and their families, discussing helpful tools and suggestions for families and parents to use during winter break is common in my practice. As an homage to the classic “12 days of Christmas,” below are 12 coping strategies you can try during winter break.
1) Talk about feelings – Providing your child/ren with a safe space to talk about their feelings and emotions can be exceptionally helpful. For some, just asking what they are feeling can give way to great conversations and insight into what they are experiencing. However, if you notice they may be experiencing more challenging emotions or they are not able to identify them, help them. There are great feelings charts all over the internet (From Pokémon and Harry Potter to ones that mimic the periodic table).
2) Sitting with and validating the emotions – Once your child has been able to identify what they are feeling or experiencing, validate them! I frequently hear from parents and caregivers that it can be hard knowing what to do once their child starts to be more open about their emotions. Feelings and emotions do not have to be solved or fixed, sometimes we just need people in our lives to acknowledge what we are feeling. Feelings are normal!
3) Mindful reassurance – As caregivers we often want to take away or stop certain emotions our child may experience. We might jump in and try to fix or solve what they are experiencing, but rather than solving, try mirroring the emotion back and then let them know they have the ability or skills they need (e.g., I see this is __________ for you and I know you have worked hard on __________ in the past. You have the skills to do this. I am right here with you.”)
4) Setting goals and expectations – Often in the weeks leading up to winter break, the schedules and structure in school settings shift. For our children who like structure and consistency, this can be harder for them to navigate. Chatting with them about what some of the changes at school could be and how winter break will be structured can help with some of the discomfort that may come with the changes. Creating a schedule for the days of winter break and discussing the schedule with your child can help with some of the discomfort that can come with change.
5) Be consistent – Once you have created a schedule and have talked about it with the family, as much as possible, stay consistent. Winter break is already a time of inconsistency and unpredictability (winter weather anyone?). Their bodies and brains are working hard to navigate and be flexible with the changes.
6) Self-expression and exploration – Encourage your child to find something over break that will engage their brain. Whether it is a new experiment or activity, encourage them to keep their brain engaged. Gifted children often need consistent stimulation and opportunities for learning.
7) Be curious – When you notice what engages your child, be curious with them. Ask them questions and participate if they want company to pursue their passion. Gifted children can feel isolated and alone when exploring their interests. When these children can teach and engage with others around their strengths and interests, it helps them form connections with others.
8) Get moving in the fresh air with physical activity – Getting your body moving is not only great for physical health, it is also great for mental and emotional health. Moving your body physically changes the chemistry in your body and helps to burn off potential hormonal surges that happen when experiencing increased emotions and dysregulation. It doesn’t have to be running a marathon or spending an entire day out on the ice, but going for a walk in the snow, sledding, breathing cold winter air…all help support balancing our body’s needs.
9) Find time for friends – Social interaction with friends during winter break is another great coping strategy and way for gifted children to interact and engage. For some children, although they may be surrounded by family, it can feel isolating and challenging for them. Inviting peers or encouraging activities with peers can be a great way to help balance some of their social and emotional needs.
10) Get involved – Finding volunteer opportunities is an additional way to engage the social and emotional needs of gifted children. For many of our gifted children, feelings of helplessness and hopelessness can creep in during academic downtime. Inviting them to volunteer in their communities and encouraging them to be active participants can help challenge some of the more intrusive feelings that may arise.
11) Learning opportunities – Encourage your gifted child to try something new. It does not need to be anything big, but challenge their minds with something they have never done before. Maybe it is volunteering or trying a new winter sport. Maybe they take a class at their local recreation center or try to learn crocheting via YouTube. Whether they are successful or not, whether they continue it or not, learning new things continues to engage their learning needs.
12) Scheduled down time – Lastly, and maybe most importantly, make sure to schedule down time both for yourself and your gifted child. Winter break can be busy and filled with many activities which are helpful for meeting the needs of your child. However, downtime to let those neural pathways relax is critical. As much as a gifted brain needs stimulation, the brain also needs time for those pathways to form and calm.
*Please note: The 12 coping strategies listed above have proven beneficial with many of the gifted children with whom I have worked. NOT all gifted children are the same so their needs may be different. These coping strategies are meant as a template and may need modifications based on your child. It’s important to remember that these tools are not meant to replace mental health support. If your child struggles during breaks or has challenges with their mental health, please seek professional mental health support.
- Caitlyn M. Schmit, Licensed Marriage and Family Therapist, and Guest Blogger
Recent Posts









