Safeguarding Your Mental Health During December

The period from December through January brings a unique mix of joy, connection and challenge. While the holidays offer opportunities for rest and celebration, they can also disrupt the very routines that keep our mental health stable. For those of us working to support our wellbeing through metabolic and lifestyle approaches, the party season requires a thoughtful balance between enjoyment and self-care.

Here are some practical strategies to help you navigate the coming weeks while protecting your mental health.

Prioritise Sleep, Even When Schedules Shift

Sleep is foundational to mental health, yet it's often the first casualty of the party season. Late nights, travel across time zones and breaks from regular routines can quickly accumulate into a sleep debt that affects mood, cognition and metabolic health.

Where possible, maintain a consistent wake time, even if your bedtime varies. Morning sunlight exposure within the first hour of waking helps anchor your circadian rhythm and supports melatonin production later in the evening. If you're attending late events, consider whether you can arrive later rather than staying until the end, or plan for a quieter day following a late night. Remember that one poor night's sleep is recoverable; several consecutive nights of disruption can trigger mood instability, particularly for those living with mood disorders or schizophrenia.

Move Your Body in Ways That Feel Sustainable

Exercise is a powerful mood regulator, yet the pressure to maintain a rigid gym schedule during the holidays is often unachievable. Instead, focus on practicing flexibility. A morning walk before the heat of the day, a swim at the beach, or a gentle stretch after a long car journey all count. The goal is to avoid prolonged sedentary periods rather than to achieve any particular intensity or duration.

For those managing anxiety, movement can be particularly valuable before stressful family gatherings or social events. Even a brief walk can help regulate the nervous system and provide some mental space before navigating complex interpersonal dynamics.

Navigate Social Commitments

Our Australian summer holidays often bring a lot of social events. While connection is vital for mental health, overcommitting can lead to exhaustion and resentment. Give yourself permission to be selective. It's entirely reasonable to decline invitations, leave events early, or suggest alternative ways to connect that feel more manageable.

For those who find social situations draining, consider scheduling recovery time after gatherings. This might look like a quiet morning at home following a Christmas lunch, or protecting a few days between events. Communicating your needs to family and friends, while sometimes uncomfortable, often leads to greater understanding and reduces the pressure to perform.

Acknowledge and Plan for Family Stress

Family gatherings can stir up complex emotions, from unresolved conflicts to grief over loved ones no longer present. Acknowledging this reality, rather than expecting yourself to feel only joy, can reduce the internal pressure many of us place on ourselves during the holidays.

Practical strategies can help. Having your own transport gives you the option to leave if needed. Identifying a supportive person you can text or call provides an outlet. Planning specific topics to discuss, or gently redirecting conversations away from stressful subjects, gives you some control. And remembering that you can take breaks, whether that's offering to help in the kitchen, playing with children outside, or simply stepping away for a few minutes, can make long gatherings more manageable.

Nourish Yourself with Whole Foods

The holidays can often centre around food and for those following a low carbohydrate or ketogenic approach for mental health, this presents both challenges and opportunities. Planning ahead is helpful. If you're attending a party, consider eating beforehand, bringing a dish you can enjoy, or speaking with the host about options.

Focus on the abundance of whole foods available during summer: quality proteins, fresh fruit, vegetables, cheese and nuts. Rather than feeling deprived, notice how satisfying these foods are and how stable your mood and energy remain when you avoid the blood sugar fluctuations that accompany high carb, junk foods.

If you do choose to deviate from your usual eating pattern, do so consciously rather than reactively, and have a compassionate plan for how you’ll return to your regular approach.  One week does not undo months of progress, but a 4-week free-for-all can significantly impact your mental health and make returning to your baseline more challenging.

Be Thoughtful About Alcohol

Alcohol is woven into Australian culture, yet its effects on mental health are significant. Beyond the immediate impact on sleep and dehydration, alcohol affects neurotransmitter balance, can trigger anxiety and low mood and often leads to food choices that undermine metabolic health.

This doesn't necessarily mean complete abstinence, though for some that may be the right choice. Consider setting intentions before events about how much you'll drink. Alternate alcoholic drinks with water or sparkling water. Choose lower carbohydrate options if you do drink, such as dry wine or spirits with sugar-free mixers. And pay attention to your own patterns: if you notice that alcohol consistently worsens your mental health in the following days, that's valuable information worth acting upon.

Create Pockets of Restoration

Amidst the holiday chaos, actively schedule time for activities that restore you. This might be reading, time in nature, creative hobbies, meditation, or simply sitting quietly with a cup of tea. These pockets of restoration aren't selfish or lazy; they're essential for maintaining your capacity to engage with others and enjoy the season.

The holidays can also be an opportunity to establish or deepen practices you'd like to carry into the new year. Perhaps it's a proper breakfast, a regular walking routine, or a commitment to earlier bedtimes. The break from work schedules can provide space to experiment with what supports your wellbeing.

A Note on New Year and Fresh Starts

January brings cultural pressure toward dramatic resolutions and complete overhauls. While reflection and goal-setting can be valuable, be wary of perfectionist thinking that sets you up for failure. Sustainable change is typically gradual. Rather than sweeping declarations, consider what small, consistent practices would most support your mental health in the year ahead.

If the holiday period has been difficult, be gentle with yourself as you transition back to regular routines. Recovery takes time, and self-compassion is more productive than self-criticism.

When to Seek Support

For some, the holidays can trigger or worsen mental health difficulties. If you notice warning signs of a mood episode, increasing anxiety, disordered eating patterns, or thoughts of self-harm, please reach out for support. This might be a trusted friend or family member, your GP, or a mental health professional. Many services remain available over the holiday period, and seeking help early is always preferable to waiting until things escalate.

If you'd like support in developing a personalised approach to metabolic mental health, please don't hesitate to get in touch with Metabolic Psychology.