How to stay calm during the school holidays and connect mindfully with your children
How to stay calm during the school holidays and connect mindfully with your children
School holidays can be an exciting time for children, but for parents juggling work, family, and household responsibilities, they can also be overwhelming. The pressure to keep your children entertained while managing other commitments often leads to increased stress. However, studies show that incorporating mindfulness into your daily routine can benefit both parents and children.
Why It Matters
According to the Australian Psychological Society (APS), 65% of Australian parents report that balancing work and family during the holidays is a significant source of stress. For working parents, the pressure to manage everything can feel relentless. Yet, it's important to remember that childhood is fleeting. Despite the busy nature of life, being mindful and present with your children during this short window of time can make a lasting difference.
Research conducted by the Australian National University shows that mindful parenting practices can reduce stress by up to 30% in parents while promoting emotional stability in children. Children are sensitive to their parents' stress levels—when parents are calm and present, children are more likely to feel secure and emotionally supported. Mindfulness helps foster these moments of connection, which can significantly improve the parent-child relationship.
As Dr. Justin Coulson, one of Australia's leading parenting experts, states, “Children don’t need perfection from their parents; they need connection. Mindful presence gives them a sense of safety and belonging, which is key to their emotional development.”
What You Can Do
It’s essential to acknowledge the demands placed on you as a parent, especially those working during school holidays. Mindfulness is about being present in the moment and letting go of the pressure to fit everything in can help you manage stress and create meaningful experiences with your children.
How to Implement Mindfulness
Set realistic expectations: According to research from Raising Children Network Australia, 72% of parents feel pressured to provide a perfect holiday experience for their kids. Instead of trying to meet every demand, focus on a few meaningful activities that fit into your schedule. Quality time doesn’t need to be elaborate—it’s about being engaged and present in the moment.
Small moments count: Research by The Murdoch Children's Research Institute found that children who received just 10–15 minutes of focused attention each day from their parents exhibited improved emotional well-being and behaviour. Whether it’s sitting down for a shared meal, playing a quick game, or chatting before bed, these small moments of connection have a significant impact.
Prioritise self-care: Mindfulness begins with self-care. According to an APS survey, 54% of parents experience burnout during the holidays. Taking time to care for yourself—whether it's a short walk, deep breathing, or a few minutes of quiet—can reduce stress and help you approach challenges with a calmer mindset. Studies show that parents who practice mindfulness have a 25% lower risk of burnout and are more patient and responsive to their children's needs.
Next Steps
Moving forward, remember that you don’t need to be perfect, and neither does the holiday experience. Mindfulness is about being fully present with your children, creating space for connection, and letting go of the need to do it all. By incorporating simple mindfulness practices, you can reduce your stress, increase your sense of calm, and deepen your relationship with your children.
Instead of cramming the holidays with activities, focus on what matters most—your presence. As Dr. Coulson advises, "It’s not the activities or events that matter most; it’s the time you spend with your children, being engaged and present, that they’ll remember." By embracing mindful practices, you’ll create a calmer, more meaningful holiday experience for your whole family, helping both you and your children thrive during this special time.