For many people, Christmas is a time of joy, celebration, and connection. But for others, it’s a season filled with pressure, stress, or painful memories. If you’re finding this time of year challenging, you’re not alone — and your feelings are completely valid.
Despite the festive imagery we’re surrounded by, the reality is that Christmas can bring up loneliness, stress, grief, and financial worries. A national survey conducted by the Australian Red Cross found that around one in three Australians often feel lonely at Christmas (ABC News, 2022). A 2024 Medibank survey reported that over one-third of Australians expect the cost of Christmas to affect their mental health negatively. Younger adults said they would feel this the most (Medibank, 2024).
And beyond Christmas, mental health conditions are common. Four in ten Australians will experience a mental health condition in their lifetime. One in five had a mental disorder in the previous 12 months (ABS, 2024). This means many people enter the holiday season already carrying an emotional load. Christmas can amplify that.
So, if you feel overwhelmed or out of step with the “festive cheer,” please know there is nothing wrong with you. You’re simply human.
Why Christmas can be a difficult time
Christmas can stir up many emotions for many different reasons. Some common challenges include:
- Expectations vs reality: Social media and advertising paint a picture-perfect holiday. It’s easy to feel like your Christmas should look or feel a certain way — even though most people’s experiences are far from that ideal.
- Financial pressure: With cost-of-living pressures growing, gift-giving, travel, hosting, and social events can create significant stress. More than one-third of Australians report financial anxiety linked to the Christmas period (Medibank, 2024).
- Disrupted routines: Changes to sleep, eating, exercise, and alcohol use can impact your mood and energy levels.
- Grief and loss: Christmas can magnify the absence of loved ones or remind you of memories that feel painful.
- Challenging relationships: Family gatherings can bring unresolved tensions to the surface.
- Loneliness and isolation: Even surrounded by people, many still feel disconnected at this time of year. Loneliness is one of the most commonly reported emotional struggles during Christmas in Australia (ABC News, 2022).
Recognising these challenges can help you show yourself compassion this season.
Acknowledge how you feel
You don’t have to force yourself to feel festive. Emotions at this time of year can be mixed — sadness and joy can exist at the same time. Give yourself permission to feel whatever is coming up, without judgement.
Set realistic expectations
It’s okay if your Christmas looks different this year.
It’s okay if you need more rest.
It’s okay if you don’t feel cheerful.
Try focusing on what feels manageable and meaningful for you. Rather than what you think you “should” be doing.
Practice healthy boundaries
Boundaries protect your energy and your well-being.
You might say:
- “I can only stay for a short time.”
- “I need some space today.”
- “I’m not able to do that this year, but thank you for understanding.”
Boundaries aren’t selfish — they’re necessary.
Be mindful of financial stress
Money worries are one of the biggest contributors to holiday pressure in 2025. Setting a realistic budget can make a big difference.
Consider:
- Secret Santa or a spending limit
- Handmade or low-cost gifts
- Shared meals
- Letting loved ones know you’re simplifying this year
What you spend has no connection to your worth or your care.
Create small moments of calm
Even during the busiest period, small grounding moments can support your mental health. You might try:
- a slow walk
- deep breathing
- spending time in nature
- reading for 10 minutes
- taking breaks from noise and activity
- listening to gentle music or a favourite podcast
Tiny moments of calm, repeated, build resilience.
Limit social media if it affects your mood
If scrolling is making you feel inadequate, lonely, or overwhelmed, it’s okay to step back.
Even a 24-hour break can help clear your mind and create space for rest.
Stay connected — in your own way
Connection doesn’t have to be big or noisy.
A single meaningful conversation is more valuable than a dozen small interactions.
If you’re feeling lonely, consider:
- texting someone you trust
- reaching out to a friend you haven’t seen in a while
- attending a small community event
- joining a local hobby or interest group
- volunteering, which often helps people feel grounded and purposeful during the holidays
You deserve connection that feels safe and supportive.
If you’re grieving, be gentle with yourself
Grief often intensifies at Christmas. There is no “right” way to grieve.
You might find it helpful to:
- honour a loved one in a small way
- share memories if it feels comforting
- allow yourself time to rest
- give yourself permission to step away when needed
It’s okay to laugh. It’s okay to cry. Both can be part of the same day.
Plan for difficult moments
If you know Christmas tends to be tough, having a simple plan can help you feel more prepared.
This might include:
- recognising your early warning signs of stress
- writing down a few grounding strategies that work for you
- planning who you can call or message if you need support
- giving someone close to you a heads-up about how you’re feeling
- keeping crisis support numbers on your phone
Planning isn’t pessimistic — it’s protective.
Quick Christmas wellbeing checklist
You might find these small steps helpful:
- Set one gentle boundary
- Plan one small daily self-care activity
- Make a simple budget for gifts and events
- Limit social media if needed
- Connect with one supportive person
- Write down three coping strategies that help you
- Save helpline numbers in your phone
Small steps matter.
Reach out for help if you need it
You deserve support — during Christmas and at any time of year.
If you’re struggling, talking to someone can make a genuine difference.
24/7 support services in Australia include:
- Lifeline: 13 11 14
- Suicide Call Back Service: 1300 659 467
- Kids Helpline (up to 25 years): 1800 551 800
- Men’s Line Australia: 1300 789 978
- Beyond Blue phone counselling: 1300 224 636
- Q-life LGBTQIA+ (3pm-12am): 1800 184 527
- Lifeline Text (6pm-12am): 0477 131 114
- GriefLine (8am-8pm Mon-Fri): 1300 845 745
- 13Yarn (24/7 support for Aboriginal & Torres Strait Islander people): 13 92 76
Reaching out is a strong and caring step.
