Elizabeth Berrett
Christmas and New Year is sold as a month-long advert for sparkle, mince pies and “perfect” family photos—yet for millions of Britons, mental health takes a hit when the fairy lights go up. The pressure to spend, show up, and stay cheerful can feel like a full-time job, with overtime hours paid in stress.
Financial strain from gift buying, wall-to-wall social commitments, and the temptation to slide back into old habits can turn the festive period into a grind. And when the calendar insists you must be delighted, admitting you’re not can feel like bringing a rain cloud to a fireworks display.
Gerard Barnes, CEO of mental health treatment specialists Smart TMS, says that the mismatch between how we’re supposed to feel and how we actually feel—is exactly where many people get stuck.
“The festive period, despite being a time of celebration, is in fact a particularly difficult period for many people.
At Smart TMS we use technology to treat a range of mental health conditions; however, there are some simple, easily applicable tips and tricks that you can use immediately to ensure you maintain your own mental health over the coming weeks, and can benefit from the good cheer that you deserve”:
Below are Barnes’ five practical ideas for protecting your mental health through Christmas and starting the New Year on steadier ground—no guilt, no false bravado, just workable habits.
1) Talk about your feelings (yes, even at Christmas)
Many people will expect you to be in great spirits at Christmas, but don’t necessarily take into account why you may appear to be down.
For those of us who experience negative thoughts or feelings at Christmas, it can be hard to admit that at such a festive time of the year that you don’t share in the delight of the holidays.
However, more people are struggling than you think. Making the decision to talk about your feelings and share them with those around you can improve your mood and make it easier to deal with the tough times – especially when you discover that many of the people around you may find themselves in the same position!
In plain terms: silence tends to thicken the fog. A simple “I’m not feeling myself” to a trusted friend, partner or family member can cut the isolation and make it easier to ask for what you need—whether that’s a quieter day, a smaller gathering, or just someone to listen.
2) Be picky with social engagements (they are not obligations)
It’s extremely easy to get burnt out over Christmas and New Year. Between work parties, spending time with friends, the intensity of family gatherings and then the pressure of New Year, many people are sucked into giving away too much of their free time and ending up extremely tired, lethargic and blue.
Make time for the people you care most about, but ensure that you take enough time for yourself to recover and relax.
This is where protecting your mental health looks unglamorous but effective: decide what matters, decline what doesn’t, and leave space between events so you’re not arriving at every gathering already exhausted. “No” is not a scandal. It’s a strategy.
3) Give SAD the sack (winter can be a real factor)
The weather influences the way in which we behave every day – it dictates the food we eat, the clothes we decide to wear, and to some extent where we decide to go.
However, for millions of people in the UK, the short, dark days around Christmas and New Year can have a disastrous impact on health and wellbeing, triggering the onset of a depression known as seasonal affective disorder, or SAD.
There are, however, plenty of ways to alleviate the symptoms of SAD. Getting regular exercise, eating a balanced diet and exposing yourself to as much sunlight as possible are of course extremely important, but you could also consider other options such as lightboxes and dawn simulators to help regulate your circadian rhythms.
SAD is also closely linked with a lack of vitamin D which your body naturally produces when exposed to sunlight – given that sunlight is in fairly short supply in the UK at Christmas, it may be worth getting your vitamin levels checked – using vitamin D supplements could certainly help to resolve any deficit you may have.
If winter drags your mood down, treat it as real information—not a personal failing. Build daylight into your day where possible (even a short lunchtime walk), keep meals steady, and consider tools that support routine and sleep. The goal is not to “win Christmas.” It’s to get through it with your wellbeing intact.
4) Reduce alcohol consumption (without making it your whole personality)
For the heavier drinkers, those trying to cut back, and people who perhaps have a poor relationship with alcohol, my suggestions for remaining sober and in control at Christmas are as follows:
Take your favourite non-alcoholic drinks to any parties or gatherings, for example soda water, ginger beers or lemonade. This will help you to blend in with a glass in your hand, you’ll feel less conspicuous, and will likely avoid being asked for a drink every few minutes
Plan activities that will get you out of a setting in which you would typically find a drink in your hand – for example, winter walks, going to the cinema, family activities at home, etc.
Be assertive: a lot of people will likely question you on your decision not to drink. Some will be genuinely interested; others may just enjoy poking fun. However, if you ensure you come prepared with a short but effective summary or spiel as to why you’re deciding not to drink, this will really help you to avoid peer pressure and take ownership of your decision.
Alcohol is often marketed as the “off switch” for festive stress, but it can be a sneaky amplifier for anxiety, low mood and poor sleep—three things your mental health does not need more of. Make your plan before you arrive, bring your own options, and have an exit route that doesn’t involve a dramatic speech.
5) Stay Active (keep it simple and consistent)
It’s very easy to become inactive and sedentary at Christmas. The food, the presents and the time spent with close ones can compound with the often poor weather to make the prospect of exercise daunting.
However, regular exercise can boost your self-esteem (especially for those who enjoy the chocolate at Christmas), and will also help you to sleep better and get the rest that so many of us look forward to in the run-up to Christmas.
This isn’t about turning December into a boot camp. It’s about momentum. A daily walk, a short home session, a swim—anything that keeps your body moving will support sleep and stress regulation, which are the foundations of steadier mental health when everything else feels louder than usual.
The bottom line
Christmas can be joyful and difficult at the same time. If you’re struggling, you’re not broken—you’re responding to pressure, darkness, expectations and disruption. Take the small wins: talk, choose your commitments, manage winter effects, keep alcohol in check, and move a little each day. Those aren’t festive slogans. They are solid, old-fashioned basics that still work.
