How to take care of your mental health at Christmas

Christmas is often described as a time of celebration, togetherness and plenty of festive cheer, but that doesn’t mean the festive period feels this way for everyone – in fact, 84% of people find the festive period stressful or triggering, while 77% feel their mental health worsens around Christmas.¹

While there can be lots to enjoy – from catching up with loved ones to cosy evenings and Christmas traditions – the season can also bring difficult family relationships, financial pressure, loneliness, social expectations or memories of challenging experiences. For some people, it can be a bit of a mixed bag, with moments of fun and excitement alongside feelings that are more difficult to manage.

The truth is, there is no right or wrong way to feel over Christmas – and looking after your mental health at Christmas is about recognising what you need, making space for yourself and getting additional support when you want it. Christmas doesn’t have to look or feel a certain way, and there’s certainly no prize for making it through the festive season without finding some parts of the festive season difficult.

Although Christmas can be a lovely time of year, it can also come with its fair share of pressures that can affect how we feel. From busy schedules and family dynamics to money worries and social expectations, there can be plenty going on behind the festive cheer. We’ve popped together some practical ways to help you navigate those trickier moments and take the edge off any feelings of anxiety, worry or overwhelm.

Family pressures and conflict

If family relationships are likely to be difficult, it can help to think ahead about what you need to feel more comfortable. Set boundaries around conversations or situations you know may be challenging and remember that you don’t have to attend every gathering or stay for as long as others expect. It may also help to arrange some time away from the group, have an excuse ready to leave if things become overwhelming, or agree on a signal with someone you trust if you need support. Most importantly, try not to put pressure on yourself to make everyone happy or resolve longstanding disagreements over Christmas. Your priority can simply be looking after yourself and getting through the situation in a way that feels manageable.

Financial worries

The cost of Christmas can add another layer of stress. Presents, food, travel, social events and other expenses can quickly become overwhelming, particularly if money is already tight. Financial pressure is one of the reasons the stresses of Christmas can feel particularly difficult. It’s good to remember that you don’t need to spend beyond your means to have a meaningful Christmas.

You could consider pre-loved gifts from places such as Vinted or charity shops, make something yourself – or choose one purposeful or practical gift that you know the person needs or wants and will genuinely use. For a more expensive gift, consider chipping in with other family members or friends and sharing the cost, rather than feeling you have to cover the full amount yourself.

Loneliness and isolation

Christmas can be a particularly lonely time for many people, and more people spend it alone than you might think – with an estimated 1.8 million UK adults spending Christmas Day by themselves.² If you’re feeling lonely at Christmas, try to find a way to get involved and be around others that feels manageable for you. This could look like arranging a phone or video call with someone you care about, meeting a friend for a walk, joining a local community or Christmas event, or simply sending a message to someone you haven’t spoken to in a while.

If you’re spending Christmas alone, plan a few things to look forward to, whether that’s watching your favourite film, cooking something you enjoy or getting outside for a winter walk. Though, if loneliness is becoming difficult to cope with, remember that you don’t have to deal with it alone – reaching out to someone you trust, or a support service can be an important first step.

Social pressure and expectations

Christmas often comes with invitations, parties, work events and family gatherings. If you’re someone who finds social situations difficult, this can contribute to Christmas anxiety. It’s good to remind yourself that you don’t have to accept every invitation and it’s reasonable to protect your time and energy, particularly if your calendar is already feeling overwhelming.

Expectations had also amount pressure, with Christmas adverts and social media creating a very specific picture of what the festive season should look like. In reality, Christmas can be messy, complicated and different from what you imagined – and having a difficult day doesn’t mean you’re doing Christmas ‘wrong’.

There’s no magic formula for feeling your best over Christmas, but a few small, realistic choices and healthy habits can help you look after your wellbeing. The festive period naturally comes with a change of pace – later nights, different meals, busy days and plenty of opportunities to put your usual routine on pause. And while a little disruption can be part of the fun, keeping a few familiar habits in place, such as getting enough sleep, eating regularly and making time to switch off, can help you feel more grounded.³ If you’re already managing a mental health condition, sticking to parts of your usual routine can also provide a helpful sense of familiarity during what can be a busy time of year.

Keep some structure in your day

If possible, try to keep a few familiar bits of your usual routine ticking along over Christmas. You don’t need to be overly strict – it’s Christmas after all – but getting up and going to bed at roughly your usual times, eating regular meals and keeping important appointments in your calendar can give your days a little structure. Think of it as keeping a few anchors in place while still leaving plenty of room for lie-ins, leftovers and festive fun.

And while late nights, travelling and socialising are all part of the Christmas buzz, try not to let sleep take too much of a back seat. Give yourself plenty of opportunities to rest and recharge, particularly if you have a busy day planned. A quieter morning, an afternoon on the sofa or an early night can be just the ticket after a full-on festive day.

Get outside and keep moving

A short walk, some gentle exercise or simply getting outside can be a great way to escape the Christmas bustle for a little while. You don’t need to dust off the running trainers or commit to a new fitness routine – a stroll around the block or a wander through the park can do the trick. Whether you fancy a post-dinner walk, a bit of festive window shopping or simply stepping outside for five minutes, a little movement and fresh air can give you some much-needed breathing space.

Make time for yourself

Christmas can involve spending a lot of time doing things for other people, so carving out a little time for yourself can be a lovely way to slow down and recharge. Having a cosy evening to read a book, binge a series or simply enjoy a silent night could be just what you need. You could even turn it into a little festive pamper session with some much-loved winter skincare, followed by some Christmas-inspired essential oils to create a restful, joyful atmosphere while you wind down. Taking time for yourself isn’t selfish – it’s an important part of looking after your Christmas wellbeing and making space to enjoy the season at your own pace.

When the Christmas stress starts building, it can be tempting to try to juggle everything at once – but you don’t have to be the festive equivalent of a one-person circus. Taking a step back, keeping things realistic and tackling one thing at a time can help take some of the pressure off. Here are a few ways to make the busier moments feel a little more manageable, without taking away from the fun of the season.

Plan for difficult situations

If you know certain situations are likely to increase your anxiety, think about what might make them easier before they happen. Recognising early signs of stress or Christmas anxiety can make it easier to respond before things escalate. Although planning doesn’t mean you have control over everything, it does give you more options if things become difficult. For example, you could:

• set boundaries (it’s ok to say ‘no’)

• arrange your own transport so you can leave when you need to

• agree a signal with someone you trust if you need support

• plan where you can go for some quiet time

• decide in advance which conversations you do and don’t want to have

• avoid packing too many commitments into the same day

Share the load

You don’t have to organise Christmas on your own. If you’re responsible for cooking, shopping, travelling or hosting, ask others to help… Even Santa needs a team of elves to get everything done, so there’s no reason you should have to do it all by yourself. Delegating one or two tasks can make a surprisingly big difference when everything starts to feel like too much.

Be mindful with alcohol

Christmas and a few festive drinks often go hand-in-hand, but it’s worth remembering that alcohol can affect your mood and sleep, and for some people it can make feelings of anxiety or low mood harder to manage.⁴ If you know alcohol doesn’t always leave you feeling your best, there’s absolutely nothing wrong with switching things up. You could set yourself a limit, alternate alcoholic drinks with something alcohol-free or make a delicious mocktail the star of the show – like with our orange and grapefruit kombucha mocktail or sparkling berry mocktail. For more ideas on navigating the social side of Christmas without alcohol, take a look at how four non-drinkers navigate social anxiety at parties.

Notice when you need more than self-care

Self-care can be a great way to give yourself a little extra support over Christmas, but you don’t have to rely on festive bubble baths and quiet walks to solve everything. If you’re finding it increasingly difficult to cope, your mood or anxiety are affecting everyday life, or you’re simply worried about how you’re feeling, it’s ok to ask for a bit more help. Speaking to your GP or a mental health professional can be a good place to start – you don’t need to wait until things feel completely overwhelming. And if you need someone to talk to, there are free services available, even when Christmas is in full swing:

• in England, NHS 111 can provide urgent mental health support 24 hours a day, including through its mental health service

• if you need someone to talk to, Samaritans can be contacted free on 116 123, day or night, 365 days a year.

• Shout: If talking on the phone isn’t your thing, you can text SHOUT to 85258 for free, confidential support at any time

• CALM: If you’re aged 18 or over and struggling with suicidal thoughts or concerns, CALM’s helpline is available on 0800 58 58 58, from 5pm to midnight every day, with online chat also available

If you or someone you care about is in immediate danger, or you’re worried there may be a risk to life, please call 999 or go to your nearest A&E. Help is available, and you don’t have to face the situation alone.

Looking after your mental health at Christmas is all about giving yourself a little grace, recognising what you need and remembering that it’s perfectly ok to have limits. You can change traditions, spend a little less, say no to an invitation, take some time for yourself or create your own version of Christmas – there’s no festive rulebook you need to follow. Whether your Christmas is full of family, a little quieter than usual, or somewhere in between, focus on what feels manageable and meaningful for you.

Unwrap some more helpful pointers on enjoying the festive season while still taking care of your nutrition and wellbeing or discover the signs of burnout, stress and emotional exhaustion with tips on how you can recover.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.

This article provides general wellbeing information and is not intended to diagnose, treat or replace advice from a healthcare professional. If you are concerned about your mental health, speak to your GP or an appropriate healthcare professional