Managing School Holidays Without Burning Out: A Therapist’s Guide for Parents
School holidays - For kids, it’s the season of freedom and fun.
For many parents? It’s a mixed bag - stress, exhaustion, and the pressure to “make it magical.”
If you’re finding yourself overwhelmed during school breaks, you’re not alone. Managing time, emotions, and expectations (yours and your children’s) can feel like a full-time job. Here’s a gentle guide to surviving - and maybe even enjoying - the school holidays with more ease and less burnout.
🎢 1. Normalise Mixed Feelings
It's okay to feel both love for your kids and dread at the idea of constant togetherness. The cultural message to “soak up every moment” can be unrealistic, especially when you're juggling work, household responsibilities, or mental health struggles.
Therapist Tip:
You’re not failing if you don’t enjoy every second. Validation is powerful - start by allowing yourself to feel exactly what you're feeling.
📅 2. Create a Loose Structure
Children (and adults) thrive on routine even during unstructured time. Without school, routines often disappear, and that can lead to dysregulation.
Try setting up a flexible daily rhythm, such as:
Morning: breakfast, light chore or learning activity
Midday: playtime or outing
Afternoon: rest/quiet time (even for older kids)
Evening: screen time, family dinner, bedtime routine
Why it helps:
A gentle structure offers emotional safety while giving you space to plan your own needs into the day.
🧘♀️ 3. Adjust Your Expectations (and Theirs)
Social media is filled with “perfect holiday” images: road trips, crafts, glowing family moments. Reality often looks messier.
Ask yourself:
What’s truly important to us during this break?
What’s one thing I can let go of?
Maybe it’s okay if the laundry piles up, or if screens are used more than usual.
Therapist Tip:
Model imperfection. Let kids see that downtime, mistakes, and doing nothing are normal parts of life.
💬 4. Talk About Emotions Openly
Holiday time can bring up big feelings - excitement, frustration, loneliness, or overstimulation.
Make space for emotional check-ins:
“What’s been the best part of your day so far?”
“Did anything feel tricky today?”
This builds emotional literacy and connection, especially during chaotic times.
🛑 5. Take Breaks—From Each Other
Constant togetherness can be draining. You don’t have to entertain your kids 24/7. Encourage solo play or set up playdates (even just swapping with another parent for a couple hours).
Also: Don’t forget you need space too. Even 15 minutes of alone time can help reset your nervous system.
Self-Care Reminder:
Rest is not earned by productivity. You’re allowed to pause, even if everything isn’t “done.”
🌱 6. Embrace Boredom
Boredom often triggers creativity—if we can hold space for the discomfort. Instead of rushing in to fill every moment, try saying:
“That sounds hard. I wonder what you’ll come up with next.”
“It’s okay to feel bored sometimes. Let’s see where it leads.”
Children learn problem-solving and imagination when we don’t always jump in with solutions.
🧠 7. When You're Overwhelmed, Pause and Breathe
The truth? You will lose your cool sometimes. That’s part of being human. When it happens:
Pause
Breathe deeply
Repair (e.g., “I’m sorry I yelled. Let’s start again.”)
Small repair moments build trust and emotional safety more than being perfect ever could.
💬 Final Thoughts
School holidays don’t have to be magical to be meaningful. Your presence, even when tired or imperfect, matters more than perfect plans. Some days will be hard. Others might surprise you with small joys.
Give yourself the same grace you offer your children.
✨ Want more support?
If the holidays feel particularly overwhelming this year, it may help to talk to a therapist. Reach out to explore how you can support your mental health and your family’s wellbeing during the break.