According to research by Mental Health UK:

• 80% (of 1,000 respondents) considered their mental health symptoms to get worse over the festive period¹, and
• Nearly three-quarters said the Christmas season made them feel lonelier even when surrounded by family and friends².

Why Christmas can be hard for mental health

For many people, this time of year can amplify feelings of loneliness, grief, or inadequacy. Here’s some of the reasons why Christmas can feel harder than other times of the year and why we need to support others with their mental health at Christmas:

1. Social isolation

Christmas is often associated with family gatherings and social events, but not everyone has these connections. If you are living alone, estranged from family, or in marginalised communities, the emphasis on togetherness can feel alienating.

2. Financial strain

The pressure to buy gifts, host dinners, or travel to see loved ones can create immense financial stress. For those already struggling to make ends meet, this added burden can feel impossible.

3. Grief and loss

Christmas often brings memories of loved ones who have passed away. For many, this is a time of profound grief, when the absence of those they’ve lost feels even more acute.

4. Mental health challenges

Seasonal affective disorder (SAD), depression, and anxiety can all be exacerbated during the winter months. For some, the darker, colder days and the pressure to feel festive can worsen existing struggles.

5. Intersectional Challenges

People from high-risk communities often face additional struggles. For example, migrants may feel homesick or excluded from cultural celebrations, while neurodivergent individuals may find the sensory overload of the season overwhelming.

Insights from high-risk communities

To better understand the additional challenges faced during Christmas time, we spoke to members of high-risk communities. Here are some of the things they told us they struggle with:

Neurodivergent Christmas Challenges

• Sensory overload: The noise, bright lights, and uncomfortable party clothes can be overwhelming for many neurodivergent individuals.
• Routine disruptions: Changes to daily routines, such as different schedules or environments, can be difficult to manage.
• Socialising and small talk: The challenges of knowing what to say, impulsively blurting out the wrong thing, or unintentionally offending others can make social interactions stressful.
• Gift-giving pressure: The expectations around giving and receiving gifts can create discomfort, especially when the surprise element of a gift is overwhelming or unwanted, making it hard to remain polite while staying authentic.
• Social expectations: The pressure to be cheerful, sociable, and engaged in conversation during gatherings can be exhausting for neurodivergent individuals, who may prefer solitude or quieter activities. It can also be difficult to gauge when to leave or stay at a party.
• Food sensitivities: Traditional Christmas meals can be a challenge for those with food preferences or sensitivities that differ from what’s typically offered.
• Mental fatigue: The constant need to mask behaviour and match the energy of others during festive gatherings can lead to mental exhaustion by the end of the day.
• Lack of alone time: The season’s busyness often leaves little time for neurodivergent individuals to recharge in much-needed solitude, further increasing stress and fatigue.

LGBTQ+ Christmas Challenges

• Family rejection: Facing rejection from family members who don’t accept their sexual orientation or gender identity can increase sadness and feelings of isolation.
• Hiding or downplaying identity: Being forced to hide or minimise their identity during family gatherings to avoid conflict or uncomfortable conversations can add emotional strain and tension.
• Hostile family events: Attending family events where anti-LGBTQ+ sentiments are expressed or where they feel unwanted can make the festive season feel hostile and unsafe.
• Exclusion: Being excluded from participating in Christmas traditions with a partner or being unable to share a relationship openly can contribute to feelings of invisibility or shame.

Migrants Christmas Challenges

• Celebrating away from family: Christmas far away from their family and home country can make the festive period feel lonely and intensify feelings of homesickness.
• Unfamiliar traditions: Unfamiliar local Christmas traditions can create confusion and stress, especially if these customs clash with their own personal beliefs or cultural practices.
• Language barriers: Struggling to communicate in a different language during family gatherings or community events can create frustration and a sense of isolation.
• Feeling Excluded: Exclusion and not being included in festive traditions can make migrants feel like outsiders, increasing their sense of displacement.

Being mindful of the challenges and stressors you and your loved ones might face can help you prepare for the festive season with compassion and offer meaningful support.

How to cope with suicidal thoughts at Christmas

Christmas can be an incredibly challenging time if you are experiencing suicidal thoughts, but there are ways to navigate these feelings and prioritise your safety and well-being.

• Talk to someone

It can feel isolating to carry heavy thoughts on your own but reaching out to someone you trust can make a big difference. Whether it’s a close friend, a family member, or a colleague, it’s ok to ask for help. Many people who have experienced suicidal thoughts say that opening up to someone about their distressing feelings was the crucial first step toward finding relief and support.

• Call a Helpline

If you don’t feel able to speak to someone close to you, or perhaps it feels easier speaking anonymously, crisis helplines are there to offer confidential, 24/7 support. Speaking to someone trained to help can provide relief and guidance during your darkest moments. Remember they are there because they want to help you through this. Helplines such as Samaritans (116 123) or Shout (Text SHOUT to 85258) are available throughout the festive season to ensure no one has to face these feelings alone.

• Keep Yourself Safe

Create a safety plan that works for you. This might include identifying people you can call when you’re feeling overwhelmed, safe places where you can go, or activities that can distract and comfort you, like taking a walk, journaling, or watching something uplifting. Remove any means of killing yourself. If you feel at immediate risk, agree with yourself and someone else that you won’t act on these thoughts while further help is being arranged. The CPSL Mind website provides resources to create your own wellbeing plan.

• Be Aware

Recognise what triggers these feelings during the holiday season. Is it social gatherings, financial stress, or memories of loss? Alcohol and drugs may be more prevalent at this time and can often make things worse. Being aware of these stressors allows you to plan ahead—whether that means setting boundaries, practicing self-care, or seeking additional support.

• Get help

If you are feeling desperate and at immediate risk, make an urgent visit to your GP, call 999, select the mental health option, or go to A&E and tell them exactly how you are feeling.

• Remember

People DO get through this.

How to support others at Christmas with their mental health

If you’re worried that someone you care about might be struggling with suicidal thoughts, reaching out can make all the difference. Starting a sensitive conversation can feel daunting though, here are some tips to help you approach it:

1. Choose the right time and place

Find a quiet, private setting where you can talk being interrupted. Make sure both of you have enough time to have a meaningful conversation.

2. Be compassionate

Open the conversation with a caring, non-judgmental statement. For example:

‘I’ve noticed you’ve seemed down lately, how have you been feeling?’

Show empathy and acknowledge it is hard to speak about suicide. Try not to make assumptions as to their feelings or what will help.

3. Ask directly about suicide

It’s a common myth that asking someone about suicide might make it more likely to happen. Studies show that speaking openly about suicide decreases the likelihood of a person acting on their feelings. Asking shows that you’re taking their feelings seriously and can be an opportunity for them to open up.

‘Have you been having thoughts about ending your life?’

4. Actively listen

Allow them to share their thoughts and feelings without interrupting or judging them. Stay calm, even if it is upsetting to hear them distressed. Phrases like ‘That sounds really tough’ or ‘I’m here for you’ can help them feel heard and supported.

5. Instill hope

Help them see that these thoughts don’t last and to view their thoughts as a symptom of distress rather than an impulse to act. Challenge that their real wish is to feel better and ask about their reasons for living.

6. Be alert

Not everyone will display indications of intentions, so it is important to look out for signs:

• Talking about being a burden to others
• Giving away treasured possessions
• Suddenly recovered after a period of depression
• Talking about hopelessness
• Increasing use of alcohol and drugs

Crisis helplines

Knowing where to turn for help can save lives. The following helplines are available for advice/support:

• Samaritans: Call 116 123 for confidential, 24/7 support.
• Shout: Text SHOUT to 85258 for free, 24/7 mental health support for those who prefer to communicate via text.
• Papyrus: Call 0800 068 4141, a confidential, national helpline for people 35 and under, with translators available.
• Switchboard: Call 0800 0119 100, a confidential, national LGBTQIA+ support line.
• CALM (Campaign Against Living Miserably): Call 0800 58 58 58 or use their webchat service if you’re struggling with suicidal thoughts.

Christmas can be a challenging time for many, but by reaching out and staying close, we can help each other through the hardest moments. Whether it’s starting a tricky conversation, sharing crisis helplines, or simply being there for someone who needs you, small acts show you care and can make a world of difference.

If you’re struggling this festive season, please know that help is available and you can get through this. And if you’re in a position to support others, remember to be aware of everyone’s mental health at Christmas and reaching out shows you care, and staying close can save lives. #IdAsk is the campaign run my STOP Suicide.

This blog was first published on the STOP Suicide website. For more resources and information, visit the STOP Suicide website.

References

1. mentalhealth-uk.org/blog/navigating-your-mental-load-at-christmas/
2. mentalhealth-uk.org/blog/navigating-your-mental-load-at-christmas/