Netcare Akeso’s Crisis Line Manager, Megan Gonsalves shares her essential mental health tips for navigating the festive season

The festive season can be joyful and uplifting, but for many it also brings pressure, loneliness, and emotional strain. These holiday mental-health tips explore common challenges people face at this time of year and offer practical guidance like boundary-setting, mindfulness tools, self-compassion strategies.

For some, this season brings warmth and togetherness; for others, it can amplify stress, financial pressure, family tension, or feelings of loneliness. Mental health challenges such as anxiety, depression, and substance use don’t take a break for the festive period, and the contrast between how we’re “supposed” to feel and how we actually feel can be especially tough.

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That’s why it’s so important to approach this time of year with awareness, compassion, and realistic expectations. By recognising the sources of your stress, caring for yourself with the same empathy you show others, and using grounding tools like mindfulness and open communication, you can navigate the holidays in a way that protects your wellbeing.

Megan's tips are here to support you through the season; helping you feel more anchored, more understood, and more equipped to handle whatever this time of year brings

What are some common mental health challenges people face during the holidays?

The holidays can be a challenging time for some people; in a period where many are festive and relaxed, it can be a time of loneliness and stress for some. Depression, anxiety, and substance use are all challenges that don’t stop when the holidays come around, and sometimes this time of year can be triggering. If you are spending the holidays alone, you could experience a sense of loneliness or isolation. It can also be a stressful time for finances, and trying to do more than you have the capacity for.

How can individuals identify and manage holiday-related stress?

Identify the causes of your holiday-related stress. This could come in many forms:

Financial stress – don’t fall into the trap of spending more than you can afford. If you want to give gifts, these could be handmade rather than store-bought, or spending time with a loved one rather than a wrapped present.
Family stress – communication can help here. Planning your time and managing your emotions are important. Look at what is in your control versus what is not.
Time stress – make sure you take time to relax. Set boundaries and set time aside to do what you love.

What role does self-compassion play in maintaining mental health during the festive season?

Self-compassion is vital year-round, and particularly in a time where we often neglect ourselves for the needs of others. By looking after ourselves, we are able to reduce stress. This includes our sleep habits, lifestyle, taking time to do things you enjoy, and focusing on caring for yourself. This can also help to set a positive starting point for the new year.

Self-compassion also allows you to show up for others more. If increases feelings of happiness and connection. You can practice self-compassion through encouraging yourself, comforting yourself, practising mindfulness, or identifying things you are grateful for, to name just a few.

Are there mindfulness techniques that can help people stay grounded during this busy time?

The best part about mindfulness techniques is that they are useful at all times. Here are some techniques that can help you to stay grounded during this busy time:

Deep breathing exercises – inhale and exhale slowly, focusing on your exhale being longer than your inhale. You could also use box breathing techniques, or guided breathing exercises (look at YouTube or different apps).
Five senses exercise – notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
Use affirmations such as “I will be okay”
Muscle relaxation exercises – this can be as simple as clenching and releasing your fists, or into a more full-body exercise when you tense and relax each part of your body, moving from one end to another.

How important is it to communicate mental health needs with family and friends during the holidays?

Communicating your mental health needs will help you to continue to look after yourself. It can also help to strengthen your relationships with your family and friends as you would be sharing what you are experiencing. Communicating your needs can also help to reduce conflict as it can create an understanding of what is happening – for example, if you are tired, rather than isolating you could explain that you need a bit of time to yourself to rest. It can also help for those around you to know how to support you.