Mental Health at Christmas - A Survival Guide

13 December 2007

For many, the Christmas period is a time of joy and celebration with friends and family but for others it may be a time of sadness or anxiety. Whether it is the loss or illness of a loved one, financial hardship or pressure to perform that causes problems, sometimes it helps to take a step back and look at our coping mechanisms when seasonal timetables have turned everything upside down.

Hunter New England Health Mental Health Promotion and Prevention Officer Samantha Carter said looking after our mental health is one seasonal gift we can all give - both to ourselves and others.

She said one in five people in Australia will be affected by mental health problems and the festive period is no exception.

Here are some simple tips to help navigate your way through the Christmas period:

· Plan ahead. Break down a big problem into smaller problems which you can feel good about achieving (eg. buying one present at a time)

· Plan some time for yourself every day - listen to music, read a book

· Learn how to relax and practice relaxation techniques before Christmas (eg. try a breathing exercise to reduce panic, such as breathing in through the nose, holding your breath for 10 seconds then breathing out through your mouth and relaxing)

· Concentrate on the things you can change rather than worrying about the things you can't (eg. if you don’t have a big budget, try to create meaningful gifts and activities)

· Watch what you eat. Eating lots of rich food before you go to bed can ruin your sleep and make you tense and irritable. Try to eat your main meal earlier in the day and don't forget to eat lots of healthy fruit and vegetables

· Be sensible around alcohol - it can act as a depressant

· Exercise will help you sleep better and is a distraction from your worries

· Recognise it doesn't all have to be perfect. Some of the best times are had when things go wrong and you find yourself having to improvise instead!

· Remember you're not alone. The chances are that you will know at least one other person who is going to find Christmas stressful. Why not agree to meet or talk on the phone? Sharing problems often helps and you'll be assured that what you're feeling is perfectly normal.

It is important to understand that if you do feel stressed, anxious or depressed you haven't failed. Treat this as a warning sign that you need to step back.

Help is available over the Christmas period as at any other time of the year:

· Hunter New England Health Mental Health’s Centralised Intake (Northern) – 1300 669 757

· Hunter New England Health Mental Health’s Centralised Intake (Southern) - 1800 655 085

· Lifeline’s 24hr telephone counseling service - 13 11 14

· Rural Mental Health 24hr Support Line - 1800 201 123

Kids Helpline - 1800 551 800

Contact: Kay Cope

Phone: 6776 9817