Healthy Habits - Prioritise Your Mental Health This Christmas: A Festive Guide to Wellbeing

Christmas, with all its glitter and charm, can be a double-edged sword. For some, it’s the most wonderful time of the year; for others, it’s a season fraught with emotional strain, financial stress, and heightened expectations. Whether it’s the pressures of gift-giving, navigating tricky family dynamics, or managing loneliness, this festive period often amplifies mental health concerns and the temptation to overindulge in alcohol or other substances.

Lee Hawker-Lecesne, Clinical Director at The Cabin Chiang Mai, shares actionable strategies to help you stay grounded, embrace joy, and drink responsibly this holiday season.

Protect Your Mental Health: Practical Tips for a Balanced Festive Season

• Stick to a Routine - Consistency is your ally. The busy festive season can easily disrupt your usual rhythm, but maintaining daily self-care activities is crucial. Include moments of relaxation, regular physical exercise, and balanced meals in your schedule. These small actions can have a significant impact on your overall wellbeing. If you’re attending social events, set clear boundaries—decide in advance when you’ll arrive and leave. This approach helps you stay in control and prevents anxiety from spiraling into unhealthy behaviours, such as excessive drinking or emotional outbursts.
• Plan Financially - Christmas doesn’t have to break the bank. Identify potential financial stressors early and create a realistic budget that accounts for presents, social events, and unexpected expenses. Look for creative, low-cost ways to celebrate, such as organizing a potluck dinner instead of dining out or opting for thoughtful, homemade gifts. Shift your focus to the experiences and connections that bring genuine joy. Remember, financial planning isn’t about cutting corners—it’s about reducing stress so you can fully enjoy the season.
• Navigate Family Dynamics - Spending time with family can be as warming as mulled wine—or as sharp as a double shot of espresso. If tensions brew, don’t hesitate to take a breather. Go for a walk, listen to music, or engage in an activity that soothes your mind. If certain relationships feel particularly strained, consider having open yet respectful conversations about boundaries or expectations. While you can’t control others’ behaviour, you can manage your responses and prioritise your own peace of mind.
• Moderate Your Drinking - The temptation to overindulge is strong during the festive period, with countless parties, dinners, and celebrations centered around alcohol. But excessive drinking doesn’t just affect your physical health—it can heighten feelings of stress, depression, and anxiety. To stay in control, pace yourself with non-alcoholic beverages, eat before drinking, and keep track of how much you’re consuming. This approach will help you feel more present and less likely to face regret the following day.
• Embrace Imperfection - The idyllic, snowy Christmas scene is a fantasy for most, not reality. If you’re feeling lonely, anxious, or overwhelmed, remind yourself that this season is temporary and doesn’t define your worth or happiness. Connecting with your own needs—whether through journaling, mindfulness, or reaching out to a trusted friend—can help you navigate difficult emotions with compassion and perspective.

Social Anxiety at Christmas: How to Navigate the Festive Frenzy

For those who experience social anxiety, the holiday season can feel overwhelming. Social anxiety, often characterized by a fear of judgement or embarrassment in social situations, can manifest as shakiness, stomach cramps, or even dizziness. Understanding the root of this fear is the first step toward managing it effectively.

• Pause and Breathe - Overwhelmed? Step back. Sit down, breathe deeply, and centre your thoughts. In moments of anxiety, your breath becomes your greatest tool. Try inhaling for four counts, holding for four, and exhaling for six. This simple technique can help regulate your nervous system and refocus your mind. With practice, these moments of calm will become easier to access, even in the midst of holiday chaos.
• Lean on Your Circle - Your support network—friends, family, or even a trusted colleague—can help you face daunting social events. Attending with a friend or sharing your feelings about upcoming challenges can ease your nerves and build confidence. If leaning on others feels daunting, start small: confide in one person or bring a comforting item with you to gatherings.
• Prepare and Reflect - Make a list of anxiety-inducing situations. By breaking them down, you may find these moments less intimidating than anticipated. For example, if crowded rooms or group conversations trigger unease, plan strategies like standing near the door or focusing on one-on-one interactions. Armed with preparation, you’ll feel empowered to face gatherings without turning to alcohol as a coping mechanism.

The Hidden Challenges of Christmas: When Festivities Turn Stressful

The relentless focus on family unity and festive cheer can be difficult for those whose family lives are complicated or strained. For some, addiction becomes a way to numb these stressors, and the festive season becomes a ‘perfect storm’ for relapse or escalation.

Loneliness is another challenge often overlooked during this time of togetherness. While others seem to revel in celebration, many people face a stark contrast in their personal lives. Recognizing that you’re not alone in these feelings is important. Volunteer opportunities, online communities, or even casual meet-ups can help foster connection and bring a sense of purpose to the season.

Lee explains “a lack of insight, judgement, and acceptance are three of the most dangerous hallmarks of addiction. These factors often come to a head during the holiday season, leading to a surge in treatment admissions in the New Year. The consequences of unchecked drinking or drug use can spiral quickly during this time.”

Finding Comfort and Balance This Christmas

Christmas doesn’t have to be perfect to be meaningful. By focusing on small, achievable steps—like setting boundaries, staying connected, and drinking mindfully—you can transform the festive season into a time of genuine joy and connection.

The heart of Christmas isn’t in grand gestures or perfection; it’s in finding moments of peace and connection, even in the smallest ways. By looking after yourself and those around you, you can create a season that feels authentic and fulfilling, no matter the challenges.