It’s OK Not to Be OK This Holiday Season

Key statistics

• Loneliness: 31% of Australians, particularly men aged 18–34 (44%), feel lonely during Christmas (Australian Red Cross, 2023).
• Financial Strain: The average Australian spends $1,325 during the festive season, contributing to anxiety (Finder, 2023).
• Increased Service Demand: Mental health-related Medicare-subsidised services rise significantly before Christmas (Australian Government, 2021).
• Youth Vulnerability: 38.8% of Australians aged 16–24 experience a mental disorder annually, with added holiday pressures (Australian Bureau of Statistics, 2023).
• Workplace Stress: 35% of Australians feel overwhelmed by work deadlines during the holiday season (Beyond Blue, 2023).

The Pressure to Be "Happy"

From sparkling decorations to cheerful commercials, the holidays can create an expectation that everyone should feel joyful. But life doesn’t pause for holiday lights. Grief, stress, and mental health struggles don’t disappear just because it’s December. If anything, the pressure to feel festive can make these emotions even harder to cope with.

Common Holiday Stressors

• Financial Strain: The pressure to buy gifts, attend events, and keep up with traditions can be financially overwhelming.
• Loneliness: For those who have lost loved ones, are estranged from family, or live far from their support networks, the holidays can feel isolating.
• Overcommitment: Endless parties, shopping trips, and obligations can leave you drained and burnt out.
• Unrealistic Expectations: The idea of the “perfect” holiday can create unnecessary stress when reality doesn’t measure up.

Giving Yourself Permission to Feel

It’s important to remember that your feelings are valid, no matter what they are. If you’re struggling this holiday season:

1. Acknowledge Your Feelings: Ignoring or suppressing your emotions won’t make them go away. Allow yourself to feel without judgment.
2. Set Boundaries: It’s OK to say no to events or traditions that feel too overwhelming. Prioritise your well-being.
3. Simplify Where You Can: Focus on what matters most to you and let go of perfectionism.

Practical Ways to Cope

• Reach Out for Support: Talk to a trusted friend, family member, or mental health professional about how you’re feeling.
• Practice Self-Care: Prioritise sleep, exercise, and nourishing foods. Small acts of self-care can make a big difference.
• Stay Connected: If you’re feeling lonely, consider volunteering or connecting with a community group to feel a sense of belonging.
• Limit Social Media: Comparing your experience to others’ curated holiday posts can intensify feelings of inadequacy. 

Remember, You’re Not Alone

The holidays can be hard, but you don’t have to face them alone. If you’re struggling, reach out to a professional or a support hotline. It’s OK to ask for help.

This season, let’s normalise feeling however we feel. It’s OK not to be OK—and it’s OK to seek support when you need it.

Resources for Support

• Lifeline Australia: 13 11 14
• Beyond Blue: 1300 22 4636
• Headspace: www.headspace.org.au

References

1. Australian Red Cross. (2023). Holiday loneliness statistics.
2. Finder. (2023). Festive season financial stress report.
3. Australian Government Department of Health. (2021). Medicare-subsidised mental health services usage.
4. Australian Bureau of Statistics. (2023). National Study of Mental Health and Wellbeing.
5. Beyond Blue. (2023). Workplace stress during the festive season.
6. Australian Government Department of Health. (2023).
7. Beyond Blue. (2023). Coping During the Holidays: Tips for Managing Mental Health.
8. Black Dog Institute. (2023). Mental Health Resources for Healthcare Professionals.
9. Dementia Australia. (2023). Dementia Signs and Symptoms in Primary Care.
10. MindSpot. (2023). Free Online Mental Health Support.