The “holiday blues” are real for many people. Ramped-up social and family expectations, loneliness, and financial strain can combine to raise stress and anxiety, even if symptoms are temporary for most. For others, the festive period can trigger more profound emotional distress, especially for those already managing mental health conditions.
Heat, Long Days, and Mood
Unlike northern countries, where winter blues dominate, December in our part of the world brings long, hot days, and the heat itself can worsen mental health symptoms. Extreme heat can also disrupt sleep, increase irritability, and exacerbate fatigue, all factors that can exacerbate mood disorders. Some people experience a lesser-known form of seasonal affective disorder (SAD) that occurs in summer, leading to agitation, insomnia, and restlessness rather than low mood. If your mental health dips when temperatures rise, the climate could be playing a role.
Alcohol and Celebration
December is one of the biggest months for alcohol consumption. Binge or “high-intensity” drinking, meaning drinking far more than the recommended daily limit, is typical at parties and year-end gatherings. To reduce risk, set limits before social events, alternate alcohol with water, eat before drinking, and plan safe transport. Remember, alcohol is a depressant: while it may seem to lift your mood initially, it can worsen anxiety and melancholy once the effects wear off.
Sleep Disruption and “Social Jet Lag”
The festive season often brings late nights, irregular meals, and travel, all of which can throw your body clock out of sync. This “social jet lag” can lead to fatigue, low mood, and irritability. To avoid this, try to keep your sleep and wake times as consistent as possible. Aim for seven to nine hours of rest, avoid screens just before bed, and use early morning light exposure to stabilise your sleep–wake cycle.
Money, Grief, and Family Dynamics
End-of-year financial pressures, school costs, and festive expenses can create significant stress. For many, the holidays can also bring to light feelings of grief or loneliness, especially when there are empty chairs at the table, anniversaries to remember, or memories of loved ones lost.
Mental health experts often note that feelings of guilt (“I should be happy”) or unrealistic expectations about how the holidays should be can amplify distress. Being realistic about your energy, budget, and time, and permitting yourself to say no, can protect your well-being.
Red Flags That Need Immediate Attention
Seek urgent help if you or someone you know experiences escalating thoughts of self-harm or suicide, severe agitation or confusion, substance intoxication that poses a danger, new or worsening psychotic symptoms, or an inability to eat, sleep, or manage basic needs.
Practical Ways to Protect Your Mental Health
- Keep consistent sleep hours, get morning sunlight, and wind down early to protect your body clock.
- Decide how much you’ll drink before you go out, and alternate alcoholic beverages with water.
- Stay hydrated, avoid strenuous activities in midday heat, and rest in cool spaces.
- Reduce financial stress by setting spending caps and choosing meaningful, low-cost ways to celebrate.
- If this season reminds you of someone you’ve lost, plan a small ritual, light a candle, share a memory, or make a donation in their honour.
- Eat balanced meals, move daily, and continue any prescribed medication. Never skip or mix medicines with alcohol without medical advice.
- Social media “highlight reels” don’t show real life. Focus on your own pace and progress, and do what makes you happy.
- Save emergency numbers, such as your GP’s contact details, the iER emergency app, and a trusted friend’s details, as decision-making is often more complex in crisis moments.
The Bottom Line
December brings together multiple stressors, heat, disrupted sleep, alcohol, financial pressure, travel, grief, and high expectations that can push even resilient people towards emotional burnout. The good news is that small, consistent steps can make a big difference. Prioritising rest, managing alcohol, staying hydrated, setting boundaries, and seeking help early can make the holidays more manageable.
If you notice persistent sadness, loss of interest in daily activities, hopelessness, or thoughts of self-harm lasting more than two weeks, speak to a medical professional right away. For accessible help over the festive season, Affinity Health provides 24/7 telehealth GP consultations, managed doctor visits through Medical Society centres, and a nationwide network of healthcare providers who can assist with sleep, stress, and mental health guidance whenever you need it most.
