How to look after your health at Christmas
Christmas can be a special time of year. But you’re not alone if you also find it difficult. Money worries, loneliness, and feeling pressured to have fun can make it challenging. So how can you look after your mind and body this Christmas? Here, I look at some ways you can stay well through the festive period, and offer some practical tips to help the season go smoothly.
Looking after your mental health at Christmas
Christmas can be stressful, and this can impact our mood and mental health. It might feel like everyone else is having a great time, particularly on social media.
In a poll of over 1000 people carried out by charity Mental Health UK, 77 percent of people felt their mental health problems were worse at Christmas. So what can you do help protect your mental wellbeing?
- Prioritise self-care. Take time for yourself. Have a relaxing bath, practise some mindfulness, or write down your feelings in a journal.
- Plan ahead. If you’re feeling lonely this Christmas, try planning some distracting activities for difficult days. Why not watch a favourite film or TV series, start a new book, or take a long walk in nature?
- Avoid alcohol. It can be difficult to avoid over the festive period, but drinking alcohol is likely to lower your mood and increase anxiety. You could make a mocktail to enjoy instead.
- Follow your regular routine. Christmas can be unsettling because a lack of routine can impact our mental health. Try to keep to your regular daily routine as much as possible - whether that’s waking up at the same time, or going for your usual morning walk.
If you take medication for a mental health condition, make sure you have enough to last over Christmas. Shops and pharmacies may be closed, or open for reduced hours, so plan ahead. If you do run out of medication you can request a limited supply from the 111 online emergency prescriptions service.
Staying fit and eating healthily during the holidays
If you’re trying to lose excess weight, you might be worried about Christmas. Or you might just want to avoid overindulging. The tips below can help you make healthier choices while still having festive fun:
- opt for turkey breast and eat less turkey skin to help keep your Christmas meal lower in fat
- share a pudding with a loved one rather than having one to yourself
- choose a starter or dessert instead of having both
- fill up on vegetables to make sure you get your 5 a day
- stay within the recommended weekly alcohol limit of 14 units
- practise mindful eating by avoiding distractions like your phone and eating slowly, to reduce overeating and help you savour every mouthful
- stay hydrated by drinking 6 to 8 glasses of non-alcoholic fluid each day
- take a walk after your Christmas lunch to help digestion
You could also try one of our running training plans to help you get outdoors this Christmas. Or have a go at our 15-minute no equipment bodyweight workout for a quick energy boost.
Money worries at Christmas time
There can be lots of pressure at Christmas to spend money, and hosting Christmas can be expensive. Food, decorations, gifts for loved ones - it all adds up. Below are 6 steps to help you save money this year.
- To reduce the costs of hosting ask each of your guests to bring a dish.
- Make a list of everyone you’d like to buy a gift for and set a budget for each person to reduce overspending.
- Hand making thoughtful gifts can help to save money. Why not try making edible Christmas gifts or eco-friendly Christmas crafts?
- Second hand websites and charity shops can have great gifts for a reduced price.
- Check the points on your store loyalty cards as you might have earnt enough throughout the year to buy gifts.
- Sending Christmas cards by email can help you save money on cards and postage stamps.
It’s also a good idea to put away a small amount of money every month for Christmas throughout the year, if you’re able to. This way when Christmas comes, you’ve got money set aside to help with costs.
Coping with the loss of a loved one at Christmas
Dealing with grief at Christmas can be very difficult. It might be your first Christmas without a loved one. Or, they may have passed away some time ago. Christmas can bring back lots of memories.
Think about how you’d like to spend Christmas and try not to put pressure on yourself to do anything you don’t want to.
Taking part in Christmas traditions can sometimes be comforting when you’re grieving for someone. But, if you find them too difficult, it’s OK to make new traditions too or not take part in any. Some people like to buy or make a special Christmas decoration to remember their loved one.
Sue Ryder’s Grief Guide has more information about bereavement, and ways to cope.
However you choose to spend Christmas this year, look after your mental and physical health.
If you need help now
This page is designed to provide general health information. If you need help now, please use the following services.
- Samaritans. 116 123 (UK and ROI) - This helpline is free for you to call and talk to someone.
- NHS Services has a list of where to get urgent help for mental health.
- Mind website. Click the ‘Get help now’ button on the page. This is a tool that is designed to help you understand what’s happening to you and how you can help yourself.
If you think you might harm yourself or are worried someone else might come to immediate harm, call the emergency services on 999 or go to your local accident and emergency department.
Our health insurance allows you to skip a GP referral in some cases, and speak to a mental health practitioner. Learn more today.
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Sources Sources
- Why Christmas is a hard time. Mind. Mind.org.uk. Published November 2023
- Christmas and your mental health. Mental Health UK. Mentalhealth-uk.org. Accessed December 2024
- Mental health problems – an introduction. Mind. Mind.org.uk. Published October 2017
- Mental health benefits of journaling. Papyrus. Papyrus-uk.org. Accessed December 2024
- Alcohol and mental health. Mental Health Foundation. mentalhealth.org.uk. Last updated 16 February 2022
- Christmas coping tips. Mind. Mind.org.uk. Published November 2023
- Staying heart healthy and enjoying Christmas food…a practical guide on how to do both. Heart UK. Heartuk.org.uk. Accessed December 2024
- How to enjoy Christmas food, drink and socialising without harming your heart. British Heart Foundation. bhf.org.uk. Last updated November 2023
- Mindful eating. BDA. Bda.uk.com. Accessed December 2024
- Hydration. British Nutrition Foundation. nutrition.org.uk. Last reviewed October 2023
- Saving money for Christmas. Money Helper. Moneyhelper.org.uk. Accessed December 2024
- Coping with grief at Christmas. Sue Ryder. Sueryder.org. Accessed December 2024
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