Managing mental health around the holidays: Approved guide & tips 

Why can the holiday season feel so hard?

Practical tips for reducing stress and managing emotions

Incorporate mindfulness and relaxation techniques:

Prioritise a healthy lifestyle:

Foster healthy emotional responses:

Optimise time and environmental management:

Participate in activities that bring fulfilment:

 Cultivate resilience:

Guide to feel a sense of belonging

1. Acknowledge your individuality: Embrace your strengths and imperfections as part of your character. Being authentic naturally attracts people who appreciate and connect with your genuine self. Research also suggests that self-acceptance can reduce feelings of isolation and increase overall well-being. 
2. Engage with like-minded communities: Seek out groups or activities that align with your interests, passions, or values. Joining hobby clubs, sports teams, or volunteer organisations can help you form connections based on shared experiences and common goals. However, it's important to remain open to forming connections with people with different interests, as diversity can also foster growth and belonging.
3. Nurture relationships: A sense of belonging grows from meaningful relationships. Take the initiative to reach out to others, plan meetups, and stay engaged. Show genuine interest in their lives by actively listening and being fully present during conversations. Consistency in maintaining these connections over time is key to fostering deeper bonds.
4. Contribute to your community: Contributing your time, skills, or support can strengthen your connection to a group. Volunteer, mentor, or offer assistance when needed. These acts of service can foster a sense of purpose and help you feel more connected. Studies indicate that giving back to others not only benefits communities but also enhances one's own mental health.
5. Practise openness and vulnerability: Building authentic connections often requires openness. Share your thoughts, feelings, and personal experiences, and encourage others to do the same. Vulnerability fosters trust and can deepen your relationships. It's important to set boundaries when sharing personal experiences to ensure emotional safety, particularly in new relationships.
6. Promote empathy and inclusivity: Make an effort to understand and respect the perspectives of others. Show kindness and inclusivity in your interactions. By creating a safe and welcoming environment for others, you’re more likely to feel welcomed yourself.
7. Reflect on shared experiences: Focus on moments that bring you closer to others, such as working toward a common goal, celebrating successes, or overcoming challenges together. These shared experiences often create a sense of camaraderie and connection. Research indicates that collaborative activities can strengthen interpersonal bonds by fostering trust and mutual understanding.
8. Reinterpret experiences of rejection: Rejection is a natural part of life and doesn’t define your worth. Instead of internalising it, see it as an opportunity to find communities where you’ll feel more accepted and valued. Reframing rejection as a chance for growth can help build resilience and reduce its emotional impact.
9. Adopt a growth mindset: Developing a sense of belonging takes time and effort. Be patient with yourself and others as relationships grow. Approach new opportunities with an open mind and a willingness to adapt. Studies suggest that adopting a growth mindset improves social connections by fostering optimism and flexibility in relationships.

Managing relationships at Christmas and other large holidays

1. Establish realistic expectations: It is essential to recognise that holiday celebrations need not be flawless or adhere strictly to traditional practices. One should exhibit flexibility and acknowledge that certain plans may require modification. The emphasis should be placed on fostering meaningful experiences rather than pursuing an unattainable ideal of perfection. Setting achievable goals for holiday gatherings can help alleviate unnecessary stress.
2. Facilitate open communication: Engaging in clear communication is vital in minimising the potential for misunderstandings. It is advisable to discuss plans, responsibilities, and expectations with family members and friends in advance. Honesty regarding one's capabilities has been shown to reduce conflicts and improve mutual understanding during high-stress periods.
3. Emphasise quality over quantity: Rather than attempting to satisfy the desires of every individual, it is more beneficial to concentrate on spending quality time with those who are most significant. If it proves impractical to visit all contacts, one might explore virtual gatherings or arrange meetings on different occasions. Research shows in-person interactions are generally more effective at deepening relationships, so prioritize face-to-face meetings when possible.
4. Establish healthy boundaries: It is important to honour personal limitations and convey them with courtesy. If specific topics or behaviours induce discomfort, it is appropriate to communicate this to others in a respectful manner. It is acceptable to take a brief respite if circumstances become overwhelming. Clearly expressing boundaries ahead of time is important to prevent misunderstandings or unintended conflict.
5. Address conflict with composure: Stress during the holiday season may occasionally lead to friction. In the event of disagreements, maintaining composure is essential to prevent escalation. Employing active listening techniques to comprehend the perspectives of others can aid in identifying mutually agreeable solutions.
6. Plan proactively to alleviate stress: Organising tasks such as shopping, cooking, and decorating in advance can significantly reduce last-minute disarray. Proactive planning also reduces financial strain and helps balance commitments more effectively.
7. Engage in collaborative activities: Participating in group activities that facilitate connection, such as playing games, viewing holiday films, or cooking together, can be beneficial. Shared experiences contribute to strengthening interpersonal relationships and generating positive memories.
8. Cultivate gratitude and kindness: Acknowledging and appreciating the efforts of others, even for minor contributions, is crucial. Gratitude has been shown to improve relationships and enhance overall well-being during the holiday season.
9. Remain attentive to emotions: Holidays may evoke a wide range of emotions, encompassing joy, nostalgia, or sadness. It is important to recognise and validate both personal feelings and those of others. Providing support to individuals facing difficulties during this period is paramount.
10. Prioritise self-care: Amidst the festivities, one should prioritise personal well-being. It is advisable to take time for reflection, adhere to routines that foster stability, and avoid excessive commitments. Maintaining a well-rested and balanced state of mind will enhance one's ability to navigate interpersonal dynamics effectively.

How do you help someone who is struggling during the holidays?

1. Acknowledge their emotions: It is important to recognise that it is acceptable for individuals to experience feelings of sadness, stress, or being overwhelmed during the holiday season. Invalidating their feelings with remarks like "cheer up" or "it’s the holidays" may worsen their distress. Instead, validate their emotions by expressing sentiments such as, "I am here for you," or "It is understandable to feel this way."
2. Provide a supportive listening environment: Occasionally, the most effective form of support involves simply listening. Encourage individuals to communicate their thoughts and feelings in a judgment-free manner. Engage in active listening by maintaining appropriate eye contact, nodding in acknowledgement, and summarising their statements to demonstrate understanding. However, avoid offering solutions unless they explicitly seek advice.
3. Be attentive to their triggers: If some situations or subjects cause distress, avoiding or cautiously navigating these topics is advisable. For instance, when someone is grieving the loss of a loved one, it is vital to recognise their sorrow with compassion while refraining from pressuring them into excessively festive activities. Encouraging them to honor their loved one’s memory in a way that feels meaningful can also be helpful.
4. Assist in establishing boundaries: Encourage individuals to decline commitments that may feel overwhelming. Offer your assistance in formulating courteous responses to invitations or in setting boundaries with family and friends. Boundary-setting is key for those experiencing social anxiety or emotional strain.
5. Extend an invitation: If someone is feeling isolated, consider inviting them to participate in your holiday activities. However, be respectful of their decision if they choose to decline. Reassure them that the invitation remains open and that their participation is appreciated.
6. Provide practical assistance: Holiday-related stress can often arise from tasks such as shopping, cooking, or decorating. Offer your help with these activities or recommend simplifying plans to alleviate pressure.
7. Promote self-care: Encourage individuals to prioritise their well-being. Suggest engaging in activities such as going for a walk, practising mindfulness, or enjoying a moment of tranquillity. You may also be offered the opportunity to participate in these activities with them.
8. Share meaningful experiences: Engage in simple, meaningful activities together, such as watching a film, sharing a meal, or taking a walk. These shared moments can foster comfort and connection without the demands associated with larger gatherings.
9. Exhibit patience and availability: Challenges encountered during the holiday season do not typically have immediate resolutions. It is essential to exercise patience with their emotional state and avoid attempts to "fix" their situation. Simply being present and consistently supportive can significantly impact their experience.
10. Recommend professional support if necessary: If an individual appears to be grappling with overwhelming or persistent difficulties, gently suggest the option of seeking assistance from a therapist or counsellor. Offer to assist them in locating resources or accompany them if they express reluctance.

What are the mental health activities for holidays?

1. Mindful breathing and meditation: Engage in daily practices of mindfulness or meditation to alleviate stress levels. 
2. Journaling: Document your thoughts and emotions as a means to process your feelings effectively. 
3. Gratitude practice: Compile a list of things you are thankful for to emphasise positive experiences. 
4. Physical activity: Participate in regular exercise to elevate mood and reduce anxiety. 
5. Setting boundaries: Maintain a manageable schedule by declining commitments that generate stress. 
6. Connect with loved ones: Reach out to family members and friends to obtain emotional support. 
7. Creative expression: Involve yourself in artistic activities such as painting or cooking to unwind and convey self-expression. 
8. Mindful eating: Be mindful of your meals, pay attention to hunger and fullness cues, and avoid overeating. 
9. Limit social media use: Decrease screen time to mitigate feelings of comparison and reduce associated stress. 
10. Seek professional support: Consult a therapist if additional assistance is necessary to address emotional well-being. 

Seeking help via mental health care plan online

• Lifeline – 13 11 14  
• Beyond Blue – 1300 22 4636 
• Suicide Call Back Service – 1300 659 467  
• Kids Helpline – 1800 55 1800  
• ADIS (alcohol and drug support) – 1800 177 833 
• In an emergency, call 000.