6 self-care tips to reduce anxiety this Christmas

The Christmas season is usually a time of joy and celebration. But too often, it can also be a time of difficult feelings.

Grief, loss, isolation, financial strains, unrealistic expectations, increased workloads, the stress of gifting. All of these come with unique challenges that can be heightened during the holiday season.

It’s easy to get overwhelmed over the festive season. So, helping manage the stress and emotions that may creep up on you can go a long way.

From practising gratitude to gifting without overspending, here are 6 practical tips to help reduce Christmas stress and anxiety.

Saying ‘no’ doesn’t come easy for everyone, especially when friends and loved ones are involved. But when it comes to managing stress around Christmas time, practicing the art of saying no is sometimes essential.

“Set some healthy boundaries and find ways to say ‘no’ to events and people who make you feel bad,” says Nicole Vanderkroef, Registered Clinical Counsellor.

“Focus on connecting with the people who do you good and build you up, and do the things that truly make you smile.”

We all want to give a gift that makes someone smile, but it shouldn’t mean you need to empty your wallet in the process.

“It’s easy to feel we need to go all out and spend big bucks on presents and events,” says Vanderkroef. “But especially at a time when many people are struggling financially, overspending at Christmas can create a lot of stress and strain.”

To avoid overspending on gifts, Vanderkroef suggests setting a firm gift budget and communicating this with your loved ones.

“This can be done in a fun way. Consider creating a theme or having a ‘make-your-own gifts’ year. Keep the focus on the fun of the experience, rather than the dollars you spend.”

According to Mason Gismondi, Psychologist and Bupa Head of Culture & Psychosocial Safety, prioritising consistent, good-quality sleep is one of the most important things we can do for our wellbeing, particularly during the busy holiday period.

“Sleep underpins our ability to think clearly, stay emotionally balanced, and maintain creativity and focus. It also plays a vital role in protecting our physical health,” Gismondi says.

“Yet despite how essential sleep is, it can also be surprisingly fragile. Stress, irregular routines and environmental disruptions can easily throw it off, so we need to be intentional about supporting healthy sleep habits.”

To strengthen sleep quality, Gismondi recommends:

• Going to bed at a consistent time each night
• Engaging in a calming activity to wind down before bed
• Removing clutter or work-related items from the bedroom to create a restful environment

If you find yourself feeling a little Grinch-green over the Christmas period, taking time to reflect on the people and moments you’re grateful for can noticeably boost your mood and overall sense of satisfaction.

However, Gismondi notes that practising gratitude consistently is often easier said than done.

“One effective challenge is to identify 3 things you genuinely appreciated at the end of each day, no matter how small, for the month leading up to Christmas,” he explains.

“But there’s a catch: you can’t repeat anything across the month. And that’s the point. Removing repetition forces you to actively scan your day and notice positive moments you may otherwise overlook.”

“This level of deliberate self-reflection can meaningfully shift your mindset and help cultivate a more positive outlook over time.”

Christmas is often a time for getting together with friends and loved ones. But this isn’t the case for everyone.

According to Clinical Hypnotherapist Anne Goodall, even if you find yourself alone at Christmas it doesn’t mean you need to be lonely.

“Reach out and see what groups are around you that are looking for volunteers,” she suggests. “We are all connected at a deeper level and when we offer to help others without expecting something in return, then that is when the magic happens.”

When Christmas rears its head, we tend to feel the need to jam-pack our agendas with endless tasks. But this isn’t healthy and may bring about unnecessary stress.

Registered Clinical Psychotherapist and Mental Health Practitioner Sally Walsh suggests creating long-term goals that spill into the next year rather than focusing on getting everything done before Christmas.

“Think about your values to create long-term goals,” says Walsh. “Your wellbeing and mental health are more important than attending events out of obligation, guilt or tradition.”

“A loss of routine plus the up-keep of self-care can affect the mechanisms that support positive mental health. So don’t be too extravagant at Christmas. Give yourself joyful experiences throughout the year to recharge your batteries!”

And remember, you don’t need to be alone over the festive season. There are many local community groups that organise inclusive events. It’s also a great time to call people you may not have spoken to in a while and reconnect.

Lifeline Australia offers 24/7 crisis support online and on the phone at 13 11 14.

Beyond Blue offers 24/7 mental health information and support online and on the phone at 1300 224 636.