Holiday cheer or holiday fear? Here are nine tips to protect your mental health this season.
The holiday season is often portrayed as a time of joy and togetherness, but for many Australians, it brings a mix of emotions and challenges.
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The holiday season can be a whirlwind of joy and stress. Between the celebrations, shopping and social commitments, it’s easy to feel like you’re being pulled in a dozen directions. For a lot of us, this time of year comes with added challenges: financial pressure, family dynamics or even feelings of loneliness.
If you’ve ever found yourself overwhelmed during the holidays, you’re not alone. The good news is that with a little preparation and a few mindful practices, you can create space for calm and joy even during the busiest weeks of the year.
Why the holidays feel overwhelming
The holiday season is often portrayed as a time of joy and togetherness, but for many Australians, it brings a mix of emotions and challenges. Common sources of holiday stress include:
- Financial worries – Australians are expected to spend an average of $1,479 each for Christmas in 2023, a 9% increase from the previous year.
- Family tensions – Spending extended time with family can sometimes rekindle old conflicts or highlight differences, leaving individuals emotionally drained. Navigating these dynamics requires patience and understanding.
- Loneliness – Not everyone has family or friends to celebrate with, making the season isolating for some. The emphasis on social gatherings can intensify feelings of solitude.
- Overcommitting – From work parties to gift exchanges, packed calendars leave little room to recharge. Balancing multiple obligations can lead to burnout if not managed carefully.
Recognising these triggers is an important first step in managing them. The next is taking control where you can.
Small shifts that make a big difference
Even small changes in how you approach the holidays can make a significant impact on your mental health. Here are some practical strategies:
1. Give yourself permission to say no.
One of the quickest ways to reduce holiday stress is to stop trying to do everything. You don’t need to attend every party or meet every expectation. Saying no when you’re feeling stretched isn’t selfish, it’s self-care. After all, you need the energy to truly enjoy the moments and traditions that make the holidays feel merry and bright.
The next time you’re invited to an event that feels like too much, you can respond with, “Thanks for thinking of me, but I can’t make it this time. Let’s catch up soon.”
2. Set a budget that works for you.
It’s easy to overspend during the holidays only to feel the sting in January. Creating a realistic budget and sticking to it can take a huge weight off your shoulders. Remember, the holidays are about giving and love, not price tags. Pouring your heart and thought into presents, like handwritten notes or homemade treats, can mean so much more than expensive gifts.
3. Take short, intentional breaks.
When your to-do list feels endless, stepping away might seem counterproductive, but even a quick breather can work wonders for resetting your focus and easing stress. Just five minutes can make all the difference. Incorporating mindfulness exercises during these breaks, like deep breathing or listening to a favourite song can help you refocus and stay present amidst the holiday chaos.
4. Stay active.
Exercise doesn’t have to mean sweating it out at the gym or committing to an intense routine. A short walk around your neighbourhood or light stretching at home can be just as effective in reducing stress and boosting your mood. Movement releases endorphins, giving you more energy and a brighter outlook.
Try building it into your day by parking further from the shops or taking the stairs instead of the lift. It’s about finding small, manageable ways to stay active.
5. Acknowledge difficult feelings.
The holidays can stir up a mix of emotions, from grief over missing loved ones to nostalgia for simpler times. These feelings are natural, and it’s important not to ignore them. Acknowledging your emotions and giving yourself permission to feel them can make them easier to process.
Writing in a journal or sharing your thoughts with a trusted friend can be helpful, and if it feels too heavy to handle things alone, reaching out to a mental health professional can provide the support you need.
6. Find joy in the little things.
While it’s true that the holidays may come with their share of stress, they’re also an opportunity to reconnect with what brings you genuine happiness. Shifting your perspective and embracing simplicity can help you make this season more joyful and meaningful.
7. Celebrate with intention.
Not every holiday moment needs to be extravagant. Sometimes, the simplest gatherings are the most memorable. Whether it’s a relaxed coffee with a loved one or an afternoon baking cookies with family, focusing on quality time over elaborate plans allows you to truly connect with those who matter most.
8. Practise daily gratitude.
Taking a moment to reflect on what you’re thankful for can bring a sense of calm and clarity. Start small by jotting down three things you’re grateful for each day. It might be a kind word, a warm meal, or a small pockets of peace—acknowledging these small joys can make a meaningful difference to your perspective.
9. Savour the present moment.
The holiday season is often busy, but some of its most beautiful moments happen when we pause to appreciate them. Whether you’re wrapping gifts, sharing a laugh with a friend or enjoying the glow of holiday lights, let yourself be fully present.
Taking a step back from the rush allows you to truly experience the joy and connection this time of year can bring.
The holidays don’t have to be perfect to be meaningful. By focusing on what truly matters, you can create space for the kind of joy that lasts well beyond the season.
Support is always available
The holidays can feel like a lot to handle, and it’s important to remember that you don’t have to face it alone. Resources like Leora’s mental health platform is here to offer guidance, a listening ear and the tools to help you find your balance again.
Your mental health matters. It’s not an extra or a “nice-to-have”, it’s what helps you truly enjoy the moments that make this season special. This season, give yourself the gift of prioritising your well-being so you can embrace the holidays in a way that feels right for you.