The thought of school holidays for some is a delight, but for others it is a pure nightmare. The list of added worries, organising, frustration, and the feeling of being overwhelmed grows. Seeing many parents as clients, I hear similar patterns and comparable drivers of stress, fatigue and late nights seeking me time. Here are a few holiday survival tips from me….

1. Screen time

Children surprisingly will find entertainment once they get bored. The entertainment they create is actually a serotonin booster. Having great serotonin levels helps us feel happy, calm, less hungry, improves digestion and gives that warm hug loved feeling.

Unfortunately, too much screen time causes a release of dopamine, the hits of dopamine triggers the reward centre in the brain and induces a need for impulse and reward. Much like addictions. The need for more screen time combined with those out bursts of grumpiness when they do not get their way, are actually withdrawal effects. This is very much like the use of drugs, gambling, and retail therapy. It is an instant hit effect, however its short lived. So in short, screen time can be the beginning of a lot of winging, craving, and anxious behaviour that unsettles everyone’s day.

Screen time has also been shown to effect sleep onset and quality of sleep, recommendations suggest no more than 2 hours of interactive screen time per day and definitely stop all screen time at least 1 hour before bed, if not more as it can alter their circadian rhythm and melatonin production.

2. Create an activity jar

Get the whole family involved fill a jar full of fun family activities, try to choose ones that can be done straight after breakfast. Either pull out an activity daily or use them to create a holiday routine. Interestingly studies show it’s these rituals and activities that children remember as adults and not material items or toys they have been given. As a parent holidays are a great time to focus on the love languages of your individual children. When they have a full love tank, they become less needy and whingey.

(Family walk, cosmic yoga, bike ride)

3. Stock the fridge

Get 3 big Tupperware containers and fill them with veggie sticks, fruit and proteins (chicken bites, cut up sausage, ham..) these are easily accessible for picnics, eating outside, impromptu change of plans and for the “I ammmm hungrrrryy Mummmm” moments.

4. Set a cooking day/time

Get together and make protein balls, wholefood slice, muffins, and yoghurt fruit ice-creams (check out the recipes included). Once involved it’s far more exciting to enjoy them. This will stock up the healthy treat options at home, leaving the less nutritious options for the outings. It’s all about balance, right?

5. Captain Whinge

It’s like nails down a black board isn’t it? Interestingly, it’s often a cry for communication. Taking a break amongst the chaos and identifying our children’s needs over telling them to stop whinging reduces angst for everyone. Your child will feel heard and will stop, and won’t have to listen to the same constant whinging. Sounds simple, yet its super hard when we are tired and frustrated, believe me, identify the feeling or request, acknowledging it and communicating the answer, is by far the fasted way to reduce the whinger.

6. Reward

The holidays are out of the norm, and yes we all know they come around every 10 weeks and sometimes if feels like we just recovered from the last one, however for 10 weeks we worked the majority of the day. Be easy on yourself and your children. It’s a different normal for you both. Set yourself some downtime, switch off, give yourself some personal time for the day. Acknowledge your great parenting and give yourself the self-love that’s needed (warm bath, long shower, early night, good book).

Zucchini Fritter recipe:

These last in the fridge for up to 3 days and are great warmed up.

1 Corn kernel can
1/2 Zucchini
1 Carrot
2 Egg
1/4 Red onion
Garlic clove
2 Eggs
1/2 cup Flour
1/4 teaspoon Baking powder.
1 cup of grated cheese

Mix all ingredients together and cook like pancakes. Until golden brown.

Overwhelm of school holidays is common. Remember it is not always just “your kids” or “you”.. sometimes low iron, low B12, poor adrenal health, and hormone imbalance can make a normal daily situation feel like a nightmare. for further help and support with feeling calm, energies and your happy self make a time to see me.

Kacey Grieves - Naturopath

9332 1119. reception@nhcwa.com.au

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SCHOOL HOLIDAY SURVIVAL TIPS