The festive season is often framed as a time of joy and connection, yet for many people it can stir a mix of excitement, pressure, exhaustion, and emotional sensitivity. You might be juggling family commitments, financial strain, social events, or memories and emotions linked to past trauma. For some, symptoms of anxiety and depression also tend to feel more present at this time of year.

In Australia, one in three people report heightened stress during the holidays, and many say December intensifies emotional challenges — whether related to grief, relationships, boundaries, or simply the pace of life. As psychologist Sarah Edelman notes: “Stress isn’t created by events alone, but by the meaning we give them.”

Here are 10 supportive, practical strategies to help you feel more grounded, calm, and connected throughout the festive season.

1. Plan and Prioritise

When life feels full, planning is a powerful tool. Creating a simple schedule — or even listing your top priorities — reduces the mental load. Research from the Australian Psychological Society (APS) shows that people who set realistic expectations experience significantly lower festive stress.

Reflective question: What are the few things that matter most to you this year?

2. Set Boundaries (without guilt)

The holidays can come with pressure to attend every event or meet every expectation. But saying “yes” to everything can quickly lead to burnout. Setting healthy boundaries protects your emotional wellbeing, especially if past trauma or family dynamics make this time challenging.

Brené Brown captures it well: “Daring to set boundaries is about having the courage to love ourselves.”

3. Practice Self-Care (and support your nervous system)

Self-care is essential — especially during a season that tends to encourage overcommitment. Australians drink 35% more alcohol in December, which can heighten symptoms of anxiety and depression. Small acts of care make a big difference:

• sleep when you’re tired

• eat nourishing meals

• stay hydrated

• limit alcohol

• make space for stillness

Ask yourself: What does my mind or body need today?

4. Manage Finances Wisely

Financial stress is one of the top three causes of festive anxiety. Australians spend an average of $1,300 on Christmas, which can place pressure on households. Setting a budget — and focusing on meaningful rather than costly gifts — can ease both emotional and financial strain.

5. Share the Load: Delegate When You Can

You don’t need to do everything on your own. Involving family or friends in preparations can lighten the pressure and make the season feel more collaborative and enjoyable. Studies show that shared responsibility leads to lower stress and greater bonding.

Where could you give yourself permission to delegate?

6. Use Mindfulness and Deep Breathing

Mindfulness doesn’t require long sessions — even two minutes of slow breathing can reduce stress hormones and soothe your nervous system.

Psychiatrist Dr Dan Siegel says: “Where attention goes, neural firing flows.” Shifting your attention to the breath helps your body shift out of stress mode.

Practising acceptance — that not everything needs to be perfect — also creates emotional ease.

7. Honour Loved Ones Who Have Passed

For many, the festive season brings a sharper awareness of loss. Grief often feels amplified at this time of year. Creating a simple ritual can be healing:

• light a candle

• write a letter

• play their favourite music

• share memories

These acts honour your connection and allow space for both love and sadness.

8. Stay Connected to Your Community

More than 50% of Australians feel lonely during the festive season, according to the APS. Connection matters — especially if you’re navigating depression, anxiety, or emotional fatigue.

Reach out to someone you trust, and remember there are support services available:

• Lifeline: 13 11 14

• Beyond Blue: 1300 22 4636

• FriendLine (social connection support)

If the holiday period feels heavy, a counsellor can provide a safe space to explore your emotions.

9. Adjust Expectations and Release Perfection

Many people silently carry the pressure to create the “perfect Christmas” — perfect meals, perfect gifts, perfect family harmony. But perfectionism fuels stress, anxiety, and self-criticism.

Let things be good enough. Your wellbeing matters far more than flawless execution.

Reflective question: Where can you soften expectations this year?

10. Build in Recovery Time After Social Events

If you’re introverted, sensitive, neurodivergent, or managing anxiety or trauma responses, social events can feel draining. Scheduling intentional “reset time” after gatherings — a quiet walk, a nap, slow breathing, or an early night — helps your nervous system rebalance.

Emotional recovery isn’t a luxury; it’s a need.

Final Thoughts

The festive season doesn’t have to be perfect to be meaningful. By adjusting expectations, caring for yourself, and reaching out when needed, you can create more space for calm, connection, and emotional steadiness — even during busy or challenging moments.

If you’re feeling overwhelmed or would like support navigating anxiety, depression, trauma, or end-of-year stress, Pam at Rebuild Together Counselling is here to help. Visit www.rebuildtogethercounselling.com.au to book a session and find a grounded, supportive path through the festive season.