Introduction
The Christmas period is often portrayed as a time of joy, togetherness, and celebration. For many of us, it can be a period marked by stress, loneliness, and emotional strain. For some, mental health difficulties during the festive season can emerge or re-appear. This blog explores why the Christmas period can be challenging and offers practical self-care strategies we can all use to help protect our mental health.
The Pressure to Be Happy
The cultural expectation to feel joyful at Christmas can be overwhelming. When life circumstances don’t align with this ideal—be it grief, financial hardship, or relationship troubles, to name a few—it can lead to feelings of inadequacy or isolation. It’s important to acknowledge that it’s okay not to feel festive. It can also become difficult watching others seemingly having a great time, especially on social media.
Financial Stress
Gift-giving, travel, eating out, and social events can place a significant financial burden on individuals and families. This stress can exacerbate anxiety and lead to feelings of guilt or shame. There can be a lot of pressure to attend to these demands and it can be difficult to say no. Setting realistic budgets and communicating openly with loved ones can help ease this pressure.
Family Dynamics
Spending time with family can be comforting, but it can also reignite old tensions. Unresolved conflicts, differing expectations, or strained relationships often surface during gatherings. Preparing emotionally and setting boundaries can help manage these interactions. Also, deciding how much time we are willing to spend and what we want to spend this time doing can be helpful. Small moments away can provide some emotional and mental space.
Loneliness and Isolation
For those without close family or friends, Christmas can be a stark reminder of loneliness. Even in a crowd, one can feel disconnected, sometimes, even more so. Reaching out to community groups, volunteering, or connecting online can provide a sense of belonging. Finding small moments of joy and creating a positive, rewarding environment can help.
Grief and Loss
The absence of loved ones is often felt more acutely during the holidays. Whether due to bereavement or separation, grief can resurface powerfully during the festive season. It is important that we allow ourselves space to acknowledge and mourn the people we have lost. Some might consider creating new rituals to honour those they miss. Keeping loved ones with us in our thoughts and routines can help us to feel connected with them.
Disrupted Routines
The festive season often brings changes to daily routines—sleep, diet, and exercise can all be affected. These disruptions can impact our mood and energy levels. Maintaining some structure, even loosely, can support emotional stability. We might even think about creating a more leisurely or fun routine, especially with children.
Alcohol and Mental Health
Alcohol is commonly consumed more during Christmas, and it can heighten anxiety and low mood. Being mindful of intake and recognising when it’s being used to cope emotionally is crucial. Alternatives like festive mocktails can be just as enjoyable. Again, there can be a lot of pressure to drink alcohol, for example, at social gatherings. Remembering that it is okay to say no and set boundaries with peer pressure is important for safeguarding ourselves.
Social Comparison
Social media can amplify feelings of inadequacy, especially when comparing your experience to others’ curated festive highlights. Remember, these portrayals are often idealised or only capture the height of joyful moments, with little room to see the realities surrounding them. Focusing on what brings us genuine comfort and joy and what is important for us is a lot more meaningful and effective than focusing on what others are doing. Simultaneously, celebrating others and spreading joy to them can make us feel good too.
Seasonal Affective Disorder (SAD)
The shorter days and lack of sunlight can contribute to low mood and fatigue. If noticing persistent experiences, consider filling the home with light, for example, in the mornings and evenings, using a SAD light and/or dawn simulator, spending time outdoors, or speaking to a professional for support if struggling to get out of it alone. Winter often has connotations of being an emotionally low period, with an emphasis on summer being joyful. However, we have the power to bring some joy into winter too.
Self-Care Strategies
Self-care is essential. Whether it is taking quiet time for ourselves, engaging in creative activities, or simply saying “no” to something that feels overwhelming, prioritising our own wellbeing is key. Therapy can also be a valuable space to explore and manage these feelings if needed. Where some people may benefit from typical self-care activities, it may be more meaningful to think about what we deem as self-care.
Conclusion
Christmas can be a complex time emotionally, and it’s important to approach it with compassion—for ourselves and others. If you’re struggling, know that you’re not alone. Psychological support is available, and taking steps to care for your mental health can make a meaningful difference. This season, give yourself and others the gift of kindness and self-care.
