Coping with Depression and Anxiety at Christmas - for Busy Professionals
Christmas can be a time of joy and celebration—but it can also be a time of stress, loneliness, and pressure. If you’re a busy professional, the holiday season might feel like a never-ending to-do list stacked on top of work deadlines, family expectations, and the hustle and bustle of everything that’s going on. Experiencing anxiety and/or depression during this time can make everything feel even heavier.
But you’re not alone, and there are ways to cope with these feelings and still make it through the Christmas period without impacting your wellbeing.
Here’s some ideas for how to manage stress, keep the holiday blues at bay, and learn to switch off from work when you need it most.
Recognising the Signs
The first step to coping with anxiety and depression during the holidays is recognising and acknowledging how you're feeling. The stress of the season can sometimes magnify underlying mental health difficulties. For example you might notice:
Feeling overwhelmed or exhausted—even though you're “supposed” to be enjoying the season.
Racing thoughts about work, family, or everything you still need to do.
Feeling disconnected or like you just can’t get into the holiday spirit.
Sleeping too much or too little, or finding it hard to eat properly.
If any of this sounds familiar, it’s important to be kind to yourself. Acknowledging these feelings is the first step toward taking control of them.
Practical Tips to Cope with Anxiety and Depression This Christmas
Set Boundaries and Stick to Them
Christmas can be a social minefield, especially if you're trying to juggle multiple obligations—family gatherings, work parties, present exchanges, and more. The key here is learning how to say "no" when you need to.
It's okay if you can’t attend every event or fulfill every family tradition. Prioritise what really matters and what feels manageable for you. Remember - you’re not obligated to do it all.
Don’t Let Your Healthy Habits Slide
It’s easy to stop doing the things that you know help keep you well and steady. Your regular exercise, eating habits, and sleep pattern can all change during the Christmas break.
However, maintaining some sense of routine can make a huge difference to how you feel. Even a 20-minute walk can boost your mood and help combat feelings of anxiety.
Try to stick to your normal sleep schedule as much as possible, and keep meals balanced—small steps can have a big impact. It doesn’t mean you can’t enjoy the big meals and the extra chocolates, just try to also eat your fruit and veg, drink water and get out and move.
Take Time for Yourself
It’s easy to feel like you’re being pulled in a million different directions, but remember, you can’t pour from an empty cup.
Plan in time for self-care—whether that’s a quiet moment with a cup of tea, reading a book, or enjoying a hobby. Even just a few minutes of quiet time can help you recharge and re-centre.
Practice Mindfulness and Relaxation
Deep breathing exercises and mindfulness can be powerful tools for managing stress and anxiety.
Simple techniques like counting your breaths, focusing on the present moment, or doing a body scan can help calm your nervous system. Apps like Headspace or Calm are great for short guided sessions that you can easily fit into your day.
Ask for Support and Let People Help
Whether it’s a friend, family member, or therapist, talking about your feelings can provide much-needed relief. If you’re feeling overwhelmed, don’t hesitate to reach out for support—sometimes just having someone listen can lighten the load.
If you’re struggling with seasonal depression, cognitive behavioural therapy (CBT) is an evidence based treatment to help you become well again.
Switching Off from Work Over the Christmas Holidays
For many busy professionals, the hardest part of Christmas is stopping work (even if the to-do list isn’t fully ticked off) and truly disconnecting from work.
Here are some tips to help you switch off so you can fully enjoy your break:
Set Clear Boundaries Before You Leave
Before you leave work for your holiday, make it clear to your colleagues and clients when you’ll be unavailable.
Set up an out-of-office response and let people know your holiday dates. This will help you take a mental break without the nagging thought of someone needing you.
Limit Work-Related Screen Time
It’s tempting to check emails, jump on Zoom calls or spend some focused time on a work project during your Christmas break, but try to resist.
If something urgent comes up, you can deal with it after the holidays. Create tech-free zones or times—like during meals or family activities—so you can be present and avoid the constant ping of emails or messages.
Focus on Enjoying the Moment
Christmas is about being, not doing. When you focus on being present, whether it’s with family, friends, or alone with a good book, you’ll find that you naturally disconnect from the mental to-do list that work often creates.
It can be hard to hear this - but nobody is indispensable so trust that things can wait until you return to the office.
Make Time to Reflect and Recharge
One of my favourite things to do in the lead-up to new year is reflect on the year and make plans for the year ahead.
Try using some of your time off to reflect on what’s going well and what you might need to adjust in the new year—without the pressure of work deadlines. Journaling, going for a quiet walk, or even just taking time to breathe can help you clear your head and come back to work feeling refreshed.
Be Kind to Yourself
The holidays don’t need to be “perfect” to be meaningful. Focus on small, achievable steps to protect your mental health and enjoy the season in your own way.
You don’t have to juggle everything, and it’s okay to take things slow. Prioritise self-care, set boundaries, and remember - taking care of yourself is the best gift you can give.
Take a deep breath, let go of the pressure, and embrace a Christmas that feels right for you.
