APS shares resources to help you offer better support to your clients (and yourself) if wellbeing challenges emerge over the holiday period.
As the end of the year draws closer, many people are counting down the days until they can put their 'out of office' notices on, log off and head into a few weeks of uninterrupted relaxation time.
However, for many people, this time of year doesn't conjure feelings of relaxation or merriment.
Research suggests that the stress of the holiday period can lead to a decrease in life satisfaction and emotional wellbeing.
“The end of the year can often be a challenging period for some people,” says APS CEO, Dr Zena Burgess. “Gathering with family with many expectations of joyful interaction or spending more time alone without the routine and social connections, not having a structured day through workplace commitments, can leave some individuals feeling particularly vulnerable.”
Recent research from Medibank, which surveyed over 1000 Australians in November 2024, confirms how tough this time of year can be, particularly from a financial perspective. One in three people said the cost of Christmas will negatively impact their mental health and wellbeing this year.
“It can feel hard to keep up with the costs associated with Christmas in normal economic conditions, but in 2024 the Christmas lunch grocery shop alone could place significant pressures on consumers – and that's not even factoring in gifts and travel expenses. Plus, we know that many parents will face increased costs and stressors in line with the school holidays.
“These increased costs, paired with social pressures to 'keep up with the Joneses', could be exacerbating mental pressure and worry among some members of our community,” says Dr Burgess.
All of this is to say that the work of the psychology workforce could intensify over the holiday period.
“While it's important that we continue offering critical care to our community during this time, I also encourage all psychology professionals to consider their own mental health and wellbeing,” says Dr Burgess.
“Take time to yourself to rest, recharge and recuperate before heading into the new year. We can best assist others if we are feeling restored and resilient. Once you are rested, it can be a wonderful opportunity to think about your professional needs in 2025.”
The APS has an e-learning course, which is free to members, that looks into self-care strategies that are specifically catered to psychologists (1.5 CPD hours). You can also explore the 'wellbeing and you' e-learning course (1.5 CPD hours) for more useful tips.
It can feel hard to keep up with the costs associated with Christmas in normal economic conditions, but in 2024 the Christmas lunch grocery shop alone could place significant pressures on consumers – Dr Zena Burgess, APS CEO
“I highly recommend members take advantage of APS support through free member resources. The holiday break and beginning of 2025 is a time when you can prepare yourself with your own self-care toolkit and select from the many useful resources to help you to create a long-term, sustainable wellbeing plan for yourself.”
In addition, the APS shares more useful resources to help psychologists to cope with a potential influx of clients over the holiday period.
Addressing loneliness
For some time now, the psychological consequences of loneliness have been a central focus, particularly during the height of the COVID-19 pandemic. Although many aspects of daily life have returned to a familiar rhythm, the lingering effects of extended isolation continue to influence overall mental health and wellbeing.
“If we look back to the early days of the pandemic, experts cautioned that prolonged social disruption and loss of routine could lead to a ‘long tail’ of mental health challenges,” says Dr Burgess. “The current landscape may be reflecting precisely those delayed impacts.”
Medibank’s research underscores this concern: 38 per cent of respondents indicated they expect to feel lonely over the Christmas and New Year period.
This data suggests that many individuals still grapple with feelings of disconnection, underscoring the importance of proactive measures, supportive policies and accessible mental health resources.
For example, as cited in a research paper co-authored by Tegan Cruwys MAPS, a clinical psychologist and professor of psychology at the Australian National University – via an APS article published earlier this year – tending to people's social health can be a preventative measure to avoid future mental health impacts.
“If you become isolated, you're more likely to see mental health decline in subsequent years. But also, if your mental health declines, you're likely to see growing isolation in subsequent years,” Cruwys said.
“One of the most important findings to come out of that research for psychologists is that the relationship is three times stronger going from social connection to mental health than the other way around. So, when we're seeing people in our practice who are both isolated and mentally unwell, often it's the case – three times more often, in fact – that the social isolation came first.”
With this research in mind, psychologists could consider social prescribing – whereby they connect clients with community services or groups to address the social determinants that may be contributing to poor mental health.
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Addressing conflict
A quarter of 18-24-year-olds surveyed in Medibank's research said that spending time with their family over the holiday period would impact their mental health or wellbeing.
“There were many polarising topics that emerged throughout 2024 – and likely more to come in 2025 – which can heighten pre-existing tensions between family members and friendship groups,” says Dr Burgess.
Psychologists can play a pivotal role in guiding individuals and families through these challenging dynamics. For instance, they might borrow principles from motivational interviewing, to help family members explore ambivalence and identify the internal motivations behind their stances.
For instance, a psychologist might help a parent and adult child uncover shared values (e.g., wanting family harmony, mutual respect) while gently highlighting discrepancies between their stated goals and their argumentative behaviors.
This approach encourages each party to ‘find their own reasons’ for engaging more constructively, rather than simply following a set communication script.
Psychologists can also offer tools to help clients to navigate difficult conversations with their family members, says Dr Burgess.
“For example, you might like to remind our clients that setting personal boundaries with certain family members is a perfectly acceptable thing to do. Assist clients to identify strategies to help ground them if they start to feel overwhelmed, like some useful breathing techniques to calm their nervous system.”
Relationships Australia (NSW) also offers some useful tips to diffuse tensions as they arise, including encouraging clients to:
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Communicate their boundaries in a casual way, such as saying something like, “I’ve decided not to bite this year. Let’s chat about something else.”
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Prepare in advance by asking family members who they have a strong relationship with to back them up if certain topics arise or to distract people by changing the topic.
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Develop an exit strategy, such as telling people upfront that they have another social commitment to attend later in the day, should they need to make a swift exit before things escalate.
It can also be useful to encourage clients to have some specific phrasing prepared if they are anticipating an uncomfortable interaction with a particular family member, says Dr Burgess.
“For example, they might find it useful to say something like, ‘I’m not sure what your intention was when you said ‘X’, can you explain?’ or ‘I’m feeling hurt/upset by that comment, but I assume that wasn’t your intention. Can we talk about this a little more?’”
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Substance misuse
This time of year often brings an uptick in overconsumption behaviours, whether as part of the festivities or as a means of coping with stressors. For clients with vulnerable relationships to these substances, such patterns can significantly exacerbate mental health issues.
It may be helpful for psychologists to review effective strategies for guiding clients through this period. Consider the following approaches:
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Identify triggers and patterns:
Encourage clients to reflect on the social, emotional and environmental factors that lead to over-consumption. Helping them recognise these patterns is an important first step toward meaningful change.
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Set realistic boundaries:
Instead of promoting strict abstinence – especially during a season where indulgence is culturally reinforced – support clients in establishing reasonable limits. Emphasise that more measured intake can still align with enjoyment while reducing negative consequences.
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Psychoeducation on substance use and mental health:
Reinforce the link between over-consumption and its psychological impact, such as mood instability, increased anxiety or depressive symptoms. Clear, evidence-based explanations can motivate clients to consider healthier alternatives.
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Alternative coping strategies:
Equip clients with practical coping tools they can draw upon when urges arise. Mindfulness techniques, breathing exercises, brief relaxation routines or even scheduling non-drinking social activities can offer healthier, more sustainable options.
“Moderate indulgence is a realistic part of seasonal traditions,” says Dr Burgess. “However, it's important to help clients maintain mindfulness around their choices. By integrating psychoeducation, boundary-setting and evidence-based coping strategies, psychologists can empower clients to navigate this challenging season with greater resilience and psychological stability.”
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Building resilience
What’s often advertised as a joyous break can, in reality, be a time of financial worries, overwhelming family dynamics and a lingering sense of loneliness.
“By guiding clients toward healthier coping mechanisms, thoughtful boundary-setting and opportunities to reconnect socially, psychologists can not only help individuals navigate the season’s hidden challenges but also preserve their own mental wellbeing,” says Dr Burgess.
“Ultimately, this period isn’t just about surviving; it’s about ensuring both psychologists and their clients emerge stronger and more resilient as the new year begins.”
Working with you in 2025
At the APS National Office, we also want the profession of psychology to be stronger and more resilient in 2025.
Our APS Pre-Budget Submission (PBS) 2025-26 will be released and provided to the Federal Government in January 2025. This keystone of our advocacy will set out a range of targeted initiatives and reforms which would unlock further opportunities for psychologists to contribute to the mental health, wellbeing and resilience of all Australians.
Key initiatives in our independently costed and tested PBS seek to address the cost-of-living pressures for both psychologists and clients, as part of our commitment to sustainable and accessible mental health.
We look forward to sharing the PBS and other advocacy initiatives with you in the new year.
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