The holiday season is often synonymous with family travel—whether it’s a long road trip, a flight across the country, or a visit to see relatives. For many families, the logistics of traveling with children can be a stressful experience. We work with kids to help them manage sensory challenges, self-regulation, and daily routines. Traveling can throw all of these out of balance, but with some thoughtful planning, it doesn’t have to be overwhelming. In fact, with the right tools and strategies, it can be an enjoyable experience for the whole family!
Here are my top tips and tricks for making your holiday travels as smooth as possible:
1. Prepare for Sensory Overload
Traveling, especially during the holidays, often means crowded airports, busy train stations, and bustling hotel lobbies—all of which can be sensory overload for kids, particularly those with sensory processing challenges.
Tips to Manage Sensory Sensitivities:
- Noise-canceling headphones: These are a game-changer! The loud noises from airports, cars, and busy places can be overwhelming. Let your child wear headphones during travel to block out unnecessary stimuli.
- Fidget toys or sensory tools: Pack a small bag of sensory-friendly items like fidget spinners, chewy tubes, or textured fabrics. These can help your child stay calm and engaged when they’re feeling overwhelmed.
- Visual aids: Use a visual schedule to help your child anticipate transitions during travel, such as when it’s time to board the plane or stop for a break. This can reduce anxiety and help them feel more in control.
2. Plan for Movement Breaks
Long stretches of sitting can be tough on little ones, especially when traveling by car or plane. Kids need to move to burn off energy and maintain focus.
Tips for Incorporating Movement:
- Stretching and mini exercises: If you’re driving, plan to stop every couple of hours for a stretch break. Simple stretches like reaching for the sky, touching toes, or twisting from side to side can help prevent stiffness and release tension.
- Airport or train station play: Arrive at airports or stations early so you have time to walk around before the flight or train ride. Many airports have play areas, or you can create your own “race track” by walking laps together.
- In-flight movement: On a plane, encourage your child to stand and stretch or do some seat exercises. You can make this fun by playing “airplane exercises”—e.g., pretending to be a flying bird, or reaching for clouds.
3. Stick to Routines (As Much as Possible)
Kids thrive on routines. The holiday hustle and bustle can easily disrupt your child’s sleep, eating, and play routines, which can lead to meltdowns, frustration, or sleep disturbances.
Tips for Maintaining Routines:
- Keep familiar items close: Bring along a favorite blanket, stuffed animal, or comfort item that helps your child feel secure in unfamiliar places.
- Snack and meal times: Try to maintain your child’s usual meal and snack times, even when traveling. Have healthy, easy-to-carry snacks (like fruit, crackers, and protein bars) to avoid the hangry moments.
- Sleep routines: When traveling, your child may have trouble sleeping in a new environment. Bringing along familiar bedtime routines—like reading a favorite book or using a nightlight—can make bedtime easier.
4. Engage in Fun Travel Activities
While long car rides or flights can be challenging, they can also be an opportunity for your child to engage in activities that are both entertaining and skill-building.
Tips for Fun and Educational Travel Activities:
- Travel games: Pack small, portable games like “I Spy,” magnetic board games, or travel-sized puzzles. These activities encourage problem-solving, hand-eye coordination, and social interaction.
- Coloring or sticker books: These can be calming and offer fine motor practice as your child colors, draws, or places stickers in a book. For older kids, consider bringing along a sketchbook or journal for creative expression.
- Interactive apps: Download age-appropriate educational apps or audiobooks for some screen time that is both enjoyable and enriching. Audiobooks are especially great for long car rides, as they engage your child’s imagination without the need for screens.
5. Promote Self-Regulation Skills
The holiday season can be emotionally charged, with long days, new environments, and plenty of excitement. Helping your child manage their emotions and stay calm in stressful moments is crucial for a smooth trip.
Tips for Helping Kids Self-Regulate:
- Deep breathing exercises: Teach your child a simple breathing technique, such as “smell the flower, blow out the candle” (inhale through the nose, exhale through the mouth). This can help your child calm down when they’re feeling anxious or overstimulated.
- Take breaks: If your child is feeling overwhelmed, encourage them to take a sensory break. This could be a quiet moment with a calming toy or a short walk to get some fresh air.
- Use visual cues: If your child has trouble articulating when they’re feeling overwhelmed, you can use a “feelings chart” or a simple color-coded system (e.g., green = calm, yellow = starting to get upset, red = need a break) to help them communicate their emotions.
6. Prepare for the Unexpected
Travel rarely goes as planned. Whether it’s a delayed flight, a missed connection, or a car breakdown, being prepared for the unexpected is key.
Tips for Dealing with Travel Disruptions:
- Stay flexible: As frustrating as delays and detours can be, kids will often mirror the emotions of their parents. Try to stay calm and use humor or distraction to shift focus.
- Have a backup plan: Pack an extra set of clothes, snacks, and small toys in your carry-on bag. Being prepared for delays or accidents can save you from stress and frustration.
- Embrace the “new normal”: Traveling may take you out of your typical routine, but instead of fighting it, embrace the change. Kids often adapt more easily when they sense their parents are relaxed about the situation.
Traveling with kids during the holidays doesn’t have to be stressful or chaotic. By using sensory tools, keeping routines as consistent as possible, incorporating movement, and preparing for the unexpected, you can create a travel experience that’s fun, calming, and memorable. And remember, a little extra preparation goes a long way in reducing stress for everyone—especially your child!
Happy travels, and may your holiday season be filled with joy and adventure!