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Feeling down this Christmas? Here's how to look after your mental health

25 November 2025
Mother and child sitting in front of a Christmas tree.

The festive season can be joyful, but it can also bring mixed emotions and its share of challenges. If you’re not feeling festive this year, you’re not alone.  

With the right care and a few gentle habits, you can still find moments of calm and connection this holiday season. Here are some practical ways to protect your mental health and make the holidays feel a little lighter. 

Christmas and depression: understand why you’re feeling this way 

Many people feel flat over the holidays, even when things look ‘fine’ from the outside. Changes to routine, social pressure and family expectations can make emotions like sadness or anxiety feel stronger.

Sometimes this is known as situational depression - a short-term dip in mood triggered by life events. The good news? With the right support, most people start to feel better within weeks. 

There’s rarely a single cause to how you’re feeling but whatever’s behind it, know that your feelings are valid. Recognising what might be contributing to your low mood is the first step to looking after your wellbeing.

If things feel heavy, a visit to your GP to chat and potentially discuss a mental health care plan can be a good place to start. 
 

Give yourself permission to opt out

Not everyone feels festive, and that’s okay. Giving yourself permission to skip events or traditions that feel overwhelming can be a healthy act of self-care.

Setting boundaries doesn’t mean you’re missing out - protecting your peace helps you enjoy the moments that truly matter to you. Whether that’s saying no to one more party or choosing a quiet night in, it’s okay to do what feels right for you. 

Create a gentle plan for the day 

For some people, Christmas Day can feel different from what they hoped. Having a flexible plan in place can bring a sense of calm and control.  

That might mean building in time to practice mindfulness and disconnect, keeping the guest list small, or having a few simple activities ready to help shift your focus if things feel tough. Remember, it’s okay to break from tradition if that feels right for you. 

Stay connected in small ways 

Social connection is key, but it doesn’t have to mean big social events. Small check-ins with friends or family, a phone call, or even a text can make a difference.

If you’re feeling isolated, reaching out can help you feel lighter. Many people struggle with the festive season and will welcome the chance to connect too. If face-to-face feels hard, online support or community groups can also help you feel less alone. 

Be kind to your body and mind 

The emotional and physical demands of the holidays can be stressful. Where you can, prioritise good sleep, nutritious meals and gentle movement. Limit alcohol and caffeine, which can affect mood and sleep quality. A healthy routine can help you feel more grounded and resilient when the season gets stressful. 

Reach out for help if you need it 

If you’re finding it hard to cope with Christmas and depression, remember that help is always available.

Talking to someone - a family member, trusted friend, counsellor or your GP - can make things feel more manageable.

The festive season doesn’t have to be perfect to hold good moments. By understanding your feelings and taking small steps, you can protect your mental health and find moments of joy and calm amid the Christmas chaos.  

Need some extra support? 

If you’re finding this season tough, know that help is available. Visit our mental health programs to explore support options if you’re eligible that can help you feel more in control - and more like yourself.  

If you need urgent help, please reach out to a helpline:  

The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.  

Feeling flat this Christmas? Tips to protect your mental health | nib