12 days, 12 mental health tips to survive the holiday season

Go easy on yourself if you’re not feeling particularly joyful this year. Christmas may be pitched as a time for connection and celebration, but unfortunately, Santa’s magic doesn’t necessarily cure exhaustion, grief, stress, loneliness, mental health issues or financial pressure.

“Often the challenges that people have faced during the year are amplified at Christmas,” says Robert Sams, Chief Executive Officer of Lifeline Direct.

“Relationships can be challenging and pressure to keep up with the Joneses can be amplified.”

For many Australians, this Christmas might feel particularly tough as we continue to process all that’s been thrown at us over the past few years.

“Our communities have experienced cumulative trauma – there were droughts followed by bushfires, COVID and floods. People have had to constantly put up with a lot and cope,” Sams points out.

“I also worry about the financial challenges and stresses people might be facing, with the cost of living now well-documented.”

But with some sage strategies, the most fraught of festive seasons may become more manageable. Try these tips from Lifeline’s Crisis Support Workers:

1. Acknowledge and accept your feelings. It’s normal to feel anything from exhausted to sad to angry, happy, excited or hopeful at Christmas, so try not to put pressure on yourself to feel a certain way. “Often when people can name a feeling, they can deal with it,” Sams says.
2. Make space for grief and loss. Whether you’ve lost a loved one, pet, relationship or job, it’s natural for feelings of grief to continue long after the loss occurs. Honour your loss in a way that feels right to you, share your feelings with someone you trust and consider if you’d like to create a new tradition.
3. Focus on giving. An attentive ear is one of the best gifts money can’t buy. “Christmas is often a time of gifts, but the best present you can give is being present,” Sams says. “We are social beings and it’s powerful to feel you have connected and been genuine with another person.”
4. Keep tabs on stress and anxiety levels. It can be a busy time of year, but if you notice you’re plagued by worry, irritability, sleep challenges or tummy troubles, take a breather. Go for a walk, chat to someone you trust or try a meditation to find the best “calm balm” for you.
5. Set healthy boundaries. Whether it’s declining an invite, saying no to house guests or taking on fewer responsibilities, remember that your needs are just as important as other’s.
6. Monitor your budget. Could you reduce financial pressure with some Christmas creativity? A “bring a plate” barbecue instead of a restaurant catch-up or a voucher for babysitting or gardening can be thoughtful ways to connect without a subsequent credit card bill.
7. Take time out. Allowing time for rest, relaxation and reflection amongst the planning, preparing and caregiving is important – after all, you can’t pour from an empty cup.
8. Get back to basics. It’s fun to indulge at Christmas, but remember that whole foods, moving your body, keeping hydrated and moderating your alcohol and caffeine consumption are all important pillars for our mental health.
9. Give thanks. Regularly considering the good elements of life is proven to increase happiness, reduce stress and improve our ability to deal with challenging situations. Whether you mentally thank someone, keep a gratitude journal or consider what went well that day, you can change your brain wiring when you start to notice even the littlest of wins.
10. Connect to combat loneliness. All the messaging of family and connection can amplify feelings of loneliness at this time of year, but you can start to reduce these feelings by staying active to release feel good chemicals, avoiding comparison with others, sticking to a daily routine with enjoyable activities and being kind to others.
11. Have realistic relationship expectations. The increased responsibilities and expectations at this time of year can be a recipe for inflamed tensions. Try to avoid alcohol and drugs, as well as known contentious conversation topics, and if the tension is getting to you, some deep breaths might help you cope.
12. Remember you are not alone. If Christmas pressure or loneliness is taking its toll, know that there is always someone there for you at Lifeline. “We are there so people don’t have to face any moment alone, whether that’s at 2am or 4pm on a Sunday,” Sams says. “You can reach out and we’ll be there.”

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