Managing Mental Health at Christmas

Written on: 10 December 2025

Christmas is often portrayed as a joyful, magical season—but for many people, the holidays can increase stress, anxiety, or low mood. If you find the festive period difficult, you are not alone. This time of year, can impact mental health and emotional wellbeing, and acknowledging this is an important first step.

Below, we explore common reasons for holiday stress, followed by practical strategies to protect your mental health at Christmas, including a dedicated section of neuro-affirming Christmas advice for neurodivergent families.

Why Christmas Can Be Emotionally Difficult

People experience holiday stress for a wide range of reasons including:

Pressure to meet unrealistic festive expectations
Difficult or unhappy memories linked to previous Christmases
Grief and missing loved ones
Loneliness, worsened by social media highlight reels
Seasonal Affective Disorder (SAD) and reduced daylight
Financial strain during the “season of giving”
Feeling overshadowed if you celebrate holidays other than Christmas
Worry related to a loved one’s illness
Children reacting differently to Christmas traditions and gifts
Disrupted routines and reduced access to regular support services
—particularly challenging for neurodivergent families
Social pressure to appear happy, even when struggling

How to Look After Your Mental Wellbeing at Christmas

Use these evidence-informed festive wellbeing tips to support your mental health:

1. Acknowledge overwhelm
Recognising when you feel overloaded allows you to pause, step back, and take restorative time for yourself.

2. Get natural light where possible
Shorter days can worsen low mood. If going outside isn’t possible, SAD lamps or daylight therapy lights may help.

3. Limit comparison and social media
Holiday posts are curated—often unrealistic. Reducing festive scrolling can prevent unnecessary self-comparison.

4. Be honest with loved ones
Sharing how you feel enables others to support you and helps reduce pressure.

5. Manage expectations—socially and financially
Open conversations about budgets, plans, and boundaries help maintain realistic commitments.

6. Make time for what you need
If running, reading, or alone time improves your wellbeing, it is absolutely valid—even if it doesn’t look “festive.”

7. Time-frame the season
Bookend Christmas with clear start and end points. Planning something meaningful for after the holidays can help emotionally

8. Create new traditions
If old traditions feel painful or no longer suit you, introduce new ones that better support your mental health.

9. Check in with others
Many people struggle in December. Reaching out helps reduce stigma and strengthens connection.

Neuro-Affirming Christmas Tips for Neurodivergent Families

The festive season can look different for autistic, ADHD, or otherwise neurodivergent individuals and families. Here are some neuro-affirming ways to make Christmas more comfortable and predictable:

1. Prepare scripts for common questions
Planning answers ahead of time can ease anxiety in social situations.

2. Set clear boundaries and communicate needs
Let family know if you or your child may need breaks, quiet time, or reduced interaction.

3. Create structure and routine
Replacing normal schedules with a simple holiday routine can reduce uncertainty.

4. Eat what feels comfortable
You or your children do not need to eat traditional Christmas food. Familiar, comforting meals are perfectly valid.

5. Reduce sensory overload
Scented candles, loud gatherings, or scratchy fabrics can be overwhelming. Step away or make sensory-friendly adjustments as needed.

6. Build in buffer time
Transitions can be challenging. Extra time between activities or events allows for regulation.

7. Redefine gift-giving
Consider predictable alternatives such as choosing gifts in advance or involving children in buying their own presents.

8. Pre-plan environments and events
Reviewing plans, spaces, and schedules ahead of time helps minimise unexpected stressors.

If Christmas has felt overwhelming for your neurodivergent family, know that you are not alone. Celebrating (or not celebrating) in a way that feels authentic and safe for you is what truly matters.