Altru Health

‘Tis the Season for Self-Care: A Holiday Mental Health Guide

The holiday season in Australia is a time of joy and shared moments with loved ones. Spanning from late November through January, this period encapsulates various cultural celebrations that bring people together. But while the holiday season is synonymous with merriment, it also brings forth challenges that can impact mental well-being:

  • The pressure to meet societal expectations,
  • financial strains associated with gift-giving,
  • the hustle and bustle of holiday preparations,
  • and the constant feeling of overwhelm.

Let’s delve into the importance of prioritising mental health during the holidays, shedding light on key statistics and practical strategies to get through the “mental chaos” of this season.

The Festive Paradox: Holiday Mental Health in Numbers

Amidst the glittering decorations and joyful gatherings, there exists a sobering reality: an upsurge in mental health issues during the holiday season. Drawing on data from the HCF Research Foundation, we explore key statistics that show heightened stress and anxiety during the holiday season.


These statistics highlight the significant impact of the holiday season on the mental well-being of Australians—the pressure to create a perfect holiday experience, compounded by the challenges of the preceding year.

Common Holiday Stressors & Mental Health Challenges

Aside from the pressure of compensating for a bad year, there are many other factors that contribute to seasonal stress.

Let’s unravel them one by one…

Social Expectations & Family Dynamics

The joyous gatherings and familial reunions that hallmark the holiday season can also reintroduce a complex web of social expectations and family dynamics. The pressure to create picture-perfect celebrations, coupled with navigating interpersonal relationships, can contribute to heightened stress and anxiety.

Financial Pressures

As the season of giving unfolds, the tradition of gift-giving can sometimes translate into financial strain. The desire to provide memorable experiences through meaningful presents can clash with budgetary constraints, which creates a source of stress for many.

Increased Workload & Time Constraints

The hustle and bustle of holiday preparations, coupled with year-end work commitments, often lead to an increased workload and time constraints. Balancing professional responsibilities with personal celebrations can be overwhelming, affecting mental well-being.

Social Media

The pervasive influence of social media can contribute to feelings of inadequacy and comparison, as individuals may perceive others’ holiday experiences better than their own. With almost everyone on social media, this being a major holiday stressor comes as no surprise.

Constant Feelings of Overwhelm

The holidays can quickly become overwhelming for a lot of people—whether it’s the bright lights and decorations or just everyone in festive spirits. It can be difficult for introverted and socially anxious people to find their way through constant feelings of overwhelm. Imagine being afraid of crowds and you’re in the middle of an intense Christmas rush.


While the holidays are typically associated with togetherness, many individuals may experience feelings of loneliness due to various reasons—being far away from loved ones, estrangement, or the absence of a supportive social network. Comparing one’s isolation to others gleefully celebrating with family and friends can worsen the feeling.

Excessive Drinking

Holiday festivities often involve alcohol. This can lead to excessive drinking as a coping mechanism or a way to navigate social situations, contributing to both physical and mental health challenges.

Mindful Celebrations: Strategies for Mental Wellness

The holiday season, while joyous, can be accompanied by a lot of stress and pressure to conform. Instead of trying to make the holidays picture-perfect, it’s time we shift our focus to mindful celebrations that involve prioritising mental wellness and fostering a balanced and fulfilling experience all-in-all.

Here are practical strategies for managing stress and encouraging self-care this coming holidays:

Setting Realistic Expectations

Acknowledge that perfection is not attainable, and it’s okay to embrace imperfections. Set realistic expectations for yourself and others, understanding that the essence of the holiday season lies in connection, shared experiences, and for some who have worked their entire year off, just a good night’s sleep, rather than flawless execution.

Budgeting & Financial Planning

Establish a realistic holiday budget to alleviate financial stress. Consider thoughtful and meaningful gifts that align with your budget. Set up a wish list or engage in open conversations with family and friends about gift expectations to collectively ease financial pressures.

Time Management & Prioritisation

Create a schedule that balances festive activities with personal time. Prioritise events and commitments based on their significance, allowing for moments of rest and relaxation. Effective time management contributes to a more enjoyable and stress-free holiday experience.

Mindfulness & Relaxation Techniques

Incorporate mindfulness into your daily routine. Take moments to breathe deeply and engage in meditation. These techniques can help ground you in the present moment and give you a chance to reflect on and be grateful for the year that went.

Importance of Adequate Sleep

Ensure sufficient and restful sleep during the holiday season. Lack of sleep can exacerbate stress and diminish overall well-being. Establish a relaxing pre-sleep routine, limit screen time before bedtime, and create a conducive sleep environment for a rejuvenating night’s rest.

By incorporating these mindful strategies into your holiday celebrations, you can proactively address stressors and prioritise mental wellness. These practices not only contribute to a more enjoyable holiday season but also foster a foundation for long-term well-being beyond the festivities.

The Role of Social Connections

One’s emotional resilience during the festive season lies in the warmth of shared moments, laughter, and support from loved ones. Moreover, acknowledging the importance of social connections can contribute to a healthier and more joyful holiday experience. Use the holiday season as an opportunity to strengthen familial connections. Reach out to friends and schedule mini celebrations to reconnect. And if holiday stressors become too much of an obstacle, seek assistance from mental health professionals.

Highlighting the Role of Telehealth:

The advent of telehealth has revolutionised the accessibility of mental health support, offering a lifeline to individuals seeking assistance during the holidays and beyond. Telehealth platforms provide a convenient and confidential avenue for connecting with mental health professionals, eliminating geographical barriers, and promoting inclusivity.

Here are key aspects highlighting the role of telehealth:

Accessible Anytime, Anywhere

Telehealth lets you access mental health services from the comfort of your own home. This accessibility is especially helpful during the holiday season, where time constraints and logistics are an issue.

Confidential & Supportive Environment

Telehealth consultations offer a private and secure environment for individuals to discuss their mental health concerns. This level of confidentiality is essential, particularly during periods of heightened anxiety, such as the holiday season.

Flexible & Timely Support

The flexibility of telehealth services allows for timely support, helping individuals address concerns as needed. This adaptability aligns with the unpredictability of holiday stressors, offering a responsive and tailored approach to mental health care.

So there you have it — a comprehensive guide to minding your mental health in this season of cheer. May the holidays be adorned not only with twinkling lights and festive spirits but also with kindness and perhaps a deep sense of inner peace.

Here’s to a joyful and mentally thriving holiday season for all!


All information is general and not intended as a substitute for medical advice.

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