Surviving the Silly Season: 5 Mental Health Tips

Almost one in three Australians say they often feel lonely around Christmas – even while the carols are playing and shopping centres are packed. On top of that, recent surveys suggest that more than a third of people expect the cost of Christmas to negatively impact their mental health and wellbeing.

If you’ve ever found yourself dreading Christmas lunch, lying awake with holiday anxiety, or quietly panicking about money while everyone else seems “merry and bright”, you are absolutely not the only one.

As an Australian telehealth clinic, we talk every day with people whose mental health dips in December. We see Christmas stress show up as:

• Sleepless nights and racing thoughts
• Snapping at family or co‑workers over small things
• Feeling flat, numb or teary when you’re “supposed” to feel grateful
• Avoiding social plans because it all feels like too much

We’ve written before about everyday stress in Mental Health Matters: Recognizing and Managing Stress in a Busy World and about anxiety disorders and their treatments. But the silly season has its own special mix of pressures – financial, social, emotional and physical – that can push even usually resilient people to their limits.

This article is for you if:

• Christmas stress is turning December into a blur of tension instead of a break
• Holiday anxiety is making you dread parties, family gatherings or travel
• You’re trying to self‑diagnose whether what you’re feeling is “normal” stress or something more
• You’d like clear, evidence‑informed mental health tips tailored to the Australian holiday season

We’ll unpack why the festive season can be so tough, how to tell when stress is becoming a mental health problem, and five practical strategies you can start this week – even if your diary is already overflowing.

This is general information only and not a substitute for personal medical advice. If anything here raises red flags for you, it’s worth having a proper chat with your GP, psychologist or another mental health professional.

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Why Christmas Stress and Holiday Anxiety Hit So Hard in Australia

From the outside, Christmas in Australia can look idyllic: beach barbecues, long lunches, late sunsets, and kids on school holidays. So why do so many people report feeling lonely, stressed or low?

A few very Australian factors tend to stack up.

1. Money pressure and cost‑of‑living stress

Australians are expected to spend, on average, hundreds of dollars each on Christmas gifts, food, travel and celebrations, and many people admit they’ve regretted their festive spending or struggled to pay it off. Separate research shows that a large proportion of people feel more stressed about their finances at Christmas, with many saying this pressure impacts their mental health.

That’s a perfect recipe for anxiety: credit card bills, buy‑now‑pay‑later, and the quiet shame of not being able to “keep up”.

2. Loneliness in a “social” season

Despite the marketing, Christmas isn’t actually a family‑and‑friends bonanza for everyone. A national survey for Australian Red Cross found that nearly a third of adults often feel lonely around Christmas. The Australian Bureau of Statistics also reports that about 17% of people say they often feel lonely over the year.

If you’re newly single, living away from family, estranged from relatives, grieving a loved one or just don’t have many invitations, the focus on togetherness can sharpen that loneliness.

3. Family conflict and emotional baggage

Christmas has a way of putting tough relationships under a magnifying glass. Beyond Blue notes that family gatherings can stir up old conflicts, guilt, pressure to “keep the peace”, and the feeling you have to pretend everything is fine.

If you’re dreading arguments about politics, religion, lifestyle, sexuality, parenting or money, your nervous system is probably on high alert well before the big day.

4. Overloaded schedules and disrupted routines

Australian mental health organisations point out that the festive season piles on extra tasks: shopping, work deadlines, school concerts, parties, travel and hosting. The Victorian Government’s Better Health Channel highlights that when holidays are crammed with activities and expectations of a “perfect break”, exhaustion and disappointment are common.

Meanwhile, your normal coping routines – the gym, regular sleep, quiet evenings, therapy appointments – can fall away just when you need them most.

5. Heat, dehydration and physical fatigue

Unlike the snowy scenes in movies, our holidays land in peak summer. High temperatures, busy outdoor days and extra alcohol all increase your risk of dehydration and heat stress, which can leave you feeling irritable, foggy and wiped out.

When your body is struggling, your mood and resilience usually follow.

6. Frontline and casual work pressure

Retail, hospitality, healthcare and customer‑facing workers often experience their most intense period of the year in December. Recent workplace data suggest that nearly one in three Australian workers has a long‑term mental health condition, with younger workers under 25 particularly affected – and festive trading only ramps up the pressure.

Long shifts, customer aggression, and missing family events because you’re rostered on can all feed into burnout.

Put all of that together and it’s no wonder many Australians experience Christmas stress and holiday anxiety, rather than a relaxing break.

Is It Just Busyness – Or a Mental Health Issue?

Feeling a bit stretched in December is normal. But how do you know when you’re moving from “busy and tired” into a genuine mental health problem?

Beyond Blue and other Australian organisations describe festive stress as something that can cause temporary worry, fatigue, headaches and poor sleep – but it typically eases once life settles after the holidays.

You may be dealing with more than just busyness if you notice, for more than a couple of weeks:

Emotional signs

• Persistent anxiety, dread or a sense of looming doom
• Feeling flat, hopeless, empty or tearful most days
• Losing interest in things you normally enjoy

Physical signs

• Trouble falling or staying asleep, or waking very early
• Ongoing headaches, gut issues, muscle tension or chest tightness
• Constant exhaustion, even after rest

Thinking and behaviour changes

• Racing thoughts or difficulty concentrating
• Withdrawing from friends, family or activities
• Drinking more, using drugs or compulsive scrolling to “cope”
• Snapping at others or feeling unreasonably irritable

If these symptoms are intense, getting worse, or making it hard to function at work, study or home, it’s time to reach out – to your GP, a psychologist, a telehealth psychologist, or a mental health helpline.

Beyond Blue suggests using tools like the K10 anxiety and depression checklist to get a rough sense of how you’re travelling, and then discussing the results with a health professional.

If you are in immediate danger, call 000.

If you need urgent emotional support, you can contact:

• Lifeline – 13 11 14 or online chat
• Beyond Blue – 1300 22 4636 or online chat
• Kids Helpline (for ages 5–25) – 1800 55 1800

You don’t have to wait for a crisis. Early support makes a big difference.

5 Mental Health Tips to Survive the Silly Season

Let’s get practical. Here are five evidence‑informed mental health tips for managing stress and holiday anxiety in an Australian Christmas – without needing a full personality transplant or a two‑month silent retreat.

1. Give Yourself Permission to Have an Imperfect Christmas

A lot of Christmas stress comes from the gap between how things are and how you think they “should” be.

We’re bombarded with images of flawless tablescapes, cheerful extended families and generous gifting. The Victorian Government’s Better Health Channel notes that unrealistic expectations about having the “holiday of a lifetime” can set us up for disappointment and stress.

Meanwhile, real life looks more like:

• Co‑parenting arrangements and step‑families
• Tight budgets and small rentals, not huge houses
• Grief, infertility, illness or mental health issues in the mix
• Queer, trans, single or child‑free people who don’t fit the “traditional” script

Try this: a 10‑minute expectation reset

1. Grab a piece of paper and write down all your “shoulds” about Christmas:
   • “I should see every relative.”
   • “I should buy presents for everyone.”
   • “I should feel grateful and happy the whole time.”
2. For each one, ask: Is this actually important to me, or is it someone else’s rule?
3. Circle 3 non‑negotiables that genuinely matter to you this year – for example:
   • “Having a relaxed lunch with my immediate family”
   • “Spending Christmas morning at the beach”
   • “Keeping debt under control”
4. Let the rest become nice‑ifs, not must‑dos.

Australian government advice on holiday wellbeing emphasises being in touch with your emotions and practising self‑compassion – speaking to yourself kindly instead of criticising yourself for not living up to an ideal.

You’re allowed to say, “This year is hard,” even if other people have it worse. You’re allowed to opt for simple food, fewer events, or a quieter day if that’s what your mental health needs.

How this helps your mental health

• Reduces perfectionism and the constant sense of failing
• Makes decisions simpler (“Does this support my 3 non‑negotiables?”)
• Leaves more energy for the people and moments that actually matter to you

You don’t owe anyone a cinematic Christmas.

2. Set Boundaries Around People, Events and Screens

Boundaries are a mental health superpower – especially at Christmas. They’re not about controlling other people; they’re about being clear on what you will and won’t do.

Beyond Blue and other Australian experts highlight that saying yes to everything – every event, every favour, every family drama – is a fast track to burnout.

There are three big boundary areas to think about: time, topics and technology.

Time: How many events can you realistically handle?

• Decide in advance how many social events you can manage each week in December.
• Consider alternating busy days with quieter ones.
• It’s okay to say, “Thanks so much – I can’t make it this year, but let’s catch up in January.”

If you’re not sure where your limit is, our post Mental Health Matters: Recognizing and Managing Stress in a Busy World walks through common signs you’re overloaded.

Topics: What conversations are off‑limits?

Family gatherings can be minefields: your relationships, fertility, sexuality, weight, job, finances or health might all be up for unsolicited “discussion”.

You’re allowed to set conversational boundaries, for example:

• “I’d rather not talk about my love life today – let’s enjoy lunch.”
• “My health is something I’m working through with my doctor, so I’m not going into it here.”
• “Politics usually gets heated, so I’m sitting that chat out.”

Beyond Blue’s resources on family stress specifically encourage protecting your peace and remembering you don’t have to put yourself in harm’s way just because it’s Christmas.

Technology: Social media and the comparison trap

Australian government advice suggests that limiting social media can protect your mental health at this time of year, partly because it reduces unhelpful comparisons.

Try:

• Deleting apps from your home screen for a week
• Setting a 30‑minute daily limit and using built‑in timers
• Muting accounts that trigger jealousy, guilt or shame

Remember: you’re comparing your behind‑the‑scenes to someone else’s highlight reel.

How this helps your mental health

• Reduces exposure to triggers (people, questions, posts) that spike your anxiety
• Gives you more control over your time and energy
• Makes it easier to show up as your best self for the events you do attend

Boundaries can feel uncomfortable at first, especially if you’ve always been the “yes” person. Start small and remember: protecting your mental health isn’t selfish.

3. Tackle Money Worries Before They Tackle You

Financial stress and mental health are tightly linked. Salvation Army research has found that millions of Australians feel more stressed about their finances at Christmas, with many worried about affording food, bills and presents – and more than half of their clients reporting stress about their mental health.

ASIC’s Moneysmart survey shows adults expect to spend around $783 each on Christmas, and nearly half of people have regretted festive spending and struggled to pay it off later. That’s a heavy burden to carry into the new year.

You can’t fix the entire cost‑of‑living crisis on your own, but you can put some guardrails around Christmas.

A simple 5‑step Christmas money plan

1. Set one honest number.

Decide how much you can realistically afford in total – gifts, food, travel, events. Not what you wish you could spend; what won’t keep you up at night in February.

1. Prioritise what matters most.

For many people, that’s travel to see close family or a simple shared meal – not mountains of gifts or decorations.

1. Shrink the gift list.
   • Suggest Secret Santa with a spending cap
   • Buy only for kids, or for one other adult each
   • Focus on low‑cost but meaningful options (homemade food, framed photos, acts of service)
2. Host smarter, not bigger.
   • Make it a “bring a plate” meal to share costs
   • Bulk out the menu with salads and simple sides
   • Ask what people actually want to bring instead of trying to do it all yourself
3. Plan your payment method.

ASIC warns that relying heavily on credit or buy‑now‑pay‑later can leave people with high‑interest debt for months. If you do use credit, have a clear plan for how you’ll repay it and by when.

For more detailed, government‑backed advice, check out ASIC’s Moneysmart Christmas tips and their tools for budgeting and debt repayment.

How this helps your mental health

• Reduces constant background money worry
• Prevents “post‑Christmas financial hangover”
• Makes it easier to say “no” to expensive plans (“It’s not in my budget this year”)

If your finances are already in crisis, talking to a free financial counsellor via the National Debt Helpline (1800 007 007) can be a huge relief.

4. Support Your Brain by Supporting Your Body

It’s tempting to treat December as a write‑off for healthy habits: late nights, big meals, more alcohol, less movement. But your brain is part of your body – looking after the basics is one of the most powerful mental health tips there is.

Australian government guidance on holiday wellbeing emphasises three pillars: physical health, slowing down your body and mind, and getting enough sleep.

Sleep: protect your emotional “reset button”

• Aim for roughly consistent bed and wake times, even on holidays
• Keep caffeine to earlier in the day
• Try not to use alcohol as a sleep aid – it fragments deep sleep and leaves you more anxious the next day

When you’re sleep‑deprived, your brain is more reactive to stress and negative emotions.

Movement: use your environment

You don’t need a perfect gym routine. In an Australian summer, movement can look like:

• A walk at dawn or dusk to avoid the heat
• A swim at the beach or local pool
• Backyard cricket or soccer with kids
• A YouTube yoga or stretching session in the lounge

Regular physical activity is consistently linked with lower rates of anxiety and depression – it’s one of the few “free” treatments we have.

Hydration and heat: your summer mental health allies

As Aussie health resources point out, hot weather, sun exposure and alcohol all increase your fluid loss and risk of dehydration. Mild dehydration can cause headaches, irritability, fatigue and difficulty concentrating – symptoms that overlap heavily with stress.

Try:

• Carrying a water bottle and sipping regularly
• Alternating alcoholic drinks with water or soda
• Seeking shade, taking cooling breaks and listening to your body if you feel dizzy or wiped out

Alcohol: friend, foe, or both?

In Australia, alcohol is woven into many festive events. But mental health organisations like Beyond Blue remind us that alcohol is a depressant that can worsen anxiety and low mood, disrupt sleep and increase emotional volatility – especially when used to “cope” with stress.

If you notice “hangxiety” (spiking anxiety the day after drinking), you might experiment with:

• Setting a drink limit and sticking to it
• Choosing some alcohol‑free days or events
• Trying alcohol‑free beer, wine or mocktails
• Leaving early if the vibe shifts into heavy drinking or conflict

How this helps your mental health

• Improves mood stability and stress resilience
• Reduces physical symptoms (like headaches, gut issues, fatigue) that can masquerade as “mystery anxiety”
• Gives you more bandwidth to use other coping skills

None of this has to be all‑or‑nothing. Even small shifts – one extra glass of water, one earlier night – add up.

5. Stay Connected – and Ask for Help Early

Humans are wired for connection. Loneliness is not just unpleasant; it’s associated with worse mental and physical health outcomes over time.

That makes social support one of the most important mental health tips for the holidays.

Lifeline’s guide to mental wellness during the holiday season suggests practical ways to combat loneliness and build connection, from phone and video calls to volunteering and joining community events.

If you’re spending Christmas with others

• Plan at least one “quality over quantity” catch‑up.

Instead of racing between five short visits, consider one relaxed activity with people who genuinely make you feel safe and seen.

• Create new traditions.

If old family traditions are painful, you’re allowed to invent new ones: a sunrise swim, board‑game night, movie marathon, or a picnic in the park.

• Share how you’re really going.

You don’t have to pour out your soul to everyone, but letting one trusted person know you’re struggling can ease the sense of carrying it alone.

If you’re spending Christmas largely alone

Being alone doesn’t have to mean being lonely, but it can be tough when the culture insists Christmas must be a big group event.

Consider:

• Planning a day on purpose – for example: sleep in, beach walk, favourite takeaway, video calls with friends, a book or series you’ve been saving
• Joining a community lunch, religious service or volunteering shift (many charities welcome extra hands at Christmas)
• Participating in online forums or peer‑support spaces if in‑person options are limited

Beyond Blue’s resources on holiday isolation highlight that people in many situations – young people, LGBTIQ+ communities, those with mental or physical health conditions, people experiencing financial stress – can feel particularly alone at this time of year, and that seeking connection in ways that work for you is crucial.

When to talk to a GP, psychologist or telehealth psychologist

Sometimes, self‑care and social support aren’t enough on their own – and that’s not a failure on your part.

It’s worth booking a professional appointment if:

• Your low mood or anxiety has lasted more than a few weeks
• You’re struggling to work, parent or manage daily tasks
• You’re using alcohol or other substances heavily to get through
• You’re having thoughts of self‑harm or that life isn’t worth living

A GP (in‑person or via telehealth) can:

• Check for physical contributors (like thyroid problems, vitamin deficiencies, sleep disorders)
• Create a mental health treatment plan (which may give you Medicare rebates for psychology sessions)
• Prescribe or review medications if appropriate
• Refer you to a local or telehealth psychologist or psychiatrist

Many psychologists now offer telehealth sessions, which can be especially helpful if you live regionally, are travelling over the holidays, or find it hard to leave home because of anxiety.

At NextClinic, our Australian‑registered doctors can:

• Talk with you via telehealth about Christmas stress, holiday anxiety or low mood
• Provide short‑term support and, where appropriate, referrals to local or telehealth psychologists and other mental health services
• Issue medical certificates if you need time off work for mental health reasons, so you can take a genuine break without workplace drama
• Renew prescriptions for ongoing medications where it’s clinically safe to do so

Because we’re entirely online, you can speak to a doctor from wherever you are in Australia – whether you’re home in the suburbs, at nan’s place in the country, or away on a beach holiday.

If you’re unsure whether you “qualify” for help, remember: if your distress feels real to you, it’s real enough for support.

How Telehealth Fits Into Managing Stress Over the Holidays

Traditional services often wind down in late December just when people need support most. Telehealth can help bridge that gap.

Here’s how telehealth – with us or another provider – can support your mental health at Christmas:

• Flexible timing.

You can schedule an appointment around work shifts, family events or travel days.

• No waiting rooms.

For people with holiday anxiety, social anxiety or health concerns, avoiding crowded clinics can be a huge relief.

• Access from regional or remote areas.

If your local GP is booked out or you’re far from major centres, telehealth means you can still talk to a doctor or get referrals.

• Privacy.

You can chat from home or another private space, which some people find less intimidating than face‑to‑face visits.

We’re biased, of course, but we genuinely believe that accessible care – whether it’s a quick consult, a script renewal or a longer chat about how you’re coping – can make the silly season more survivable.

If you’d like to explore that option, you can book a telehealth consultation or request online medical certificates, prescriptions or specialist referrals directly through our website.

Bringing It All Together (And What To Do This Week)

Christmas can be joyful and meaningful – but it can also be exhausting, triggering and lonely. For many Australians, the reality is a messy mix of all of the above.

We’ve covered a lot of ground, so here are the key takeaways:

1. You’re not imagining it.

Loneliness, financial pressure, family conflict, disrupted routines and heat all combine to make Christmas stress and holiday anxiety very common in Australia.

1. Notice when stress becomes more than “busy”.

Persistent changes in mood, sleep, energy, thinking or behaviour are signs to take your mental health seriously and reach out.

1. Five practical mental health tips can help you manage stress:
   • Let go of the “perfect” Christmas and choose what actually matters to you
   • Set boundaries around events, conversations and social media
   • Get ahead of money stress with a simple, honest budget and lower‑cost traditions
   • Support your brain by protecting sleep, movement, hydration and moderating alcohol
   • Stay connected where you can – and ask for professional help early if you’re struggling
2. Telehealth is a real option.

A GP or telehealth psychologist can help you understand what’s going on, build a plan, and connect you with ongoing support – without needing to brave a crowded waiting room.

Your challenge for this week

Instead of trying to overhaul your entire life before Christmas, pick just one strategy from this article and actually put it into practice in the next seven days.

For example, you might:

• Text your siblings suggesting Secret Santa with a spending cap
• Block out one “no plans” day on your calendar and protect it
• Try a short breathing exercise before bed each night
• Message a friend and book in a low‑key catch‑up you’ll genuinely enjoy
• Schedule a telehealth appointment to talk through how you’re coping

Then notice: How does that one small change affect your stress levels?

We’d love to hear from you. In the comments, tell us:

• Which mental health tip you’re going to try this week, and
• How it went for you – what helped, what didn’t, and what you learned about your own limits

Your story might be exactly what someone else needs to read to feel less alone this silly season.

References

• Red Cross survey finds 31pc of Australians frequently feel lonely around Christmas - ABC News
• The cost of Christmas causing mental health concerns | Medibank Newsroom
• 24-272MR ASIC’s Moneysmart reveals how Aussies plan to spend this Christmas | ASIC
• New Salvos research finds more people struggling this Christmas | The Salvation Army Australia
• Social connections | Australian Bureau of Statistics
• Coping With Family Stress and Conflict This Festive Season - Beyond Blue
• How to Cope with Holiday Season Stress Tips from Beyond Blue - Beyond Blue
• Holiday stress | Better Health Channel
• Sun, Sand & Sickness: Why Holidays Can Take a Toll on Your Health – Aussie Pharma Direct
• The hidden toll of the festive season: The psychological impact on retail staff   - Inside Retail Australia
• Mental wellness during the holiday season | Lifeline
• Alcohol and mental health - Beyond Blue
• Keep your spirit strong this holiday season | Australian Government Department of Health, Disability and Ageing
• 15-366MR ASIC's MoneySmart 12 money tips for Christmas | ASIC
• Taking care of yourself during the holidays - Mental Health First Aid Australia
• Holiday isolation: Tips to Cope and Feel Connected - Beyond Blue

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