Becoming trauma responsive together

Caring for yourself over the Christmas holidays

For many people, the holidays can be a joyful time spent with loved ones - but for others, they can feel heavy, complicated, or exhausting. if this season feels harder than expected, you're not alone. There are many common challenges that show up around the holidays, and it's okay to acknowledge them.

Common challenges around the holidays

Loneliness and isolation: being far from loved ones, living alone or feeling different from those around you can make loneliness feel more intense.
Grief and loss: holidays often highlight who or what is missing. The loss of a loved one, relationship, a job, or familiar traditions can bring sadness and reflection.

Pressure to feel happy: there is a strong message that the holidays should be joyful. When reality doesn't match that expectation, people may feel guilt, shame, or the need to pretend everything is fine.

Family conflict: spending time with family can bring up unresolved tensions, differing values or old patterns of communication that are difficult to navigate.

Divorce, separation, or blended families: changes in family structure can make holidays feel complicated. Dividing time, adjusting traditions, or managing expectations can be emotionally draining.

Financial pressures: costs related to gifts, travel, food, or time off work can create stress.

Burnout: trying to do everything - work responsibilities, social events, hosting, and caregiving can leave people feeling exhausted before the holidays even begin.

Disrupted routines: changes to sleep, eating habits,, exercise and daily structure can affect both physical and mental health.

Social overwhelm: multiple invitations, expectations to attend events, and increased social interaction can feel overwhelming, especially for introverts or those already feeling stretched.

Coping at Christmas

The added pressures of Christmas can be tough, but it's important to know there's always someone you can talk to...

NHS 111: Call 111 and select option 2 to speak to the NHS Mental Health Crisis Response Service 24/7

Papyrus: Under 35s can call 0800 068 4141, Text: 88247, or Email: pat@papyrus-uk.org

Samaritans: Call 116 123 to talk to Samaritans, or email: jo@samaritans.org for a reply within 24 hours

MIND: Call MIND's Mental Health Helpline 9am-6pm, Monday to Friday on 0300 102 1234.

Shout 85258: Text SHOUT to 85258 to contact Shout Crisis Text Line, or text YM if you're under 19.

CALM: Mental Health Forum and chat for Men from 5pm-midnight every day. Call or WhatsApp 0800 585858.

Gentle self-care tips to help you manage

There's no single 'right' way to cope during the holidays. The self-care tips below are not about fixing everything, but supporting yourself in small, realistic ways during a busy and emotional time.

Name how you're feeling: acknowledging your emotions, whether that's sadness, stress or a mixture, can reduce their intensity. You don't have to justify how you feel.

Focus on basic needs: prioritising sleep, regular meals, hydration, and a form of movement can help stabilise your mood and energy levels during busy periods.

Schedule quiet time: intentionally building in moments of rest can prevent overwhelm. Even a short pause can make a difference.

Limit comparison: social media and holiday narratives can fuel unrealistic expectations, taking a break can help protect your wellbeing.

Set boundaries: decide what you can realistically take on and where you need to say no.

Prioritise what is meaningful to you: focus on new traditions, people or moments that matter to you most.

Acknowledge loss: making space to remember or honour what is missing in your own way can be a meaningful part of self-care.

Reach out to talk: sharing how you're feeling with a trusted person can ease the emotional load. Support can come from friends, family or professional services. 

The holidays don't need to look a certain way to be valid. It's okay if this season feels different, quieter, or more difficult than expected. Being kind to yourself is one of the most important things you can do.