Staying sane this festive season, how to cope with Christmas pressures

As the festive season approaches, the joy of celebration often comes with pressures that can take a toll on mental health.

Financial obligations, family expectations, and the pressure to create a perfect holiday experience can leave many feeling overwhelmed. Mental health experts advise that managing these challenges requires mindfulness, planning, and self-compassion.

Dr. Grace Kamya, a clinical psychologist in Kampala, notes that the festive season can amplify existing stressors.

“People often feel the need to overextend themselves financially or emotionally during the holidays, which can lead to burnout. The key is to recognize your limits and communicate them clearly,” she says.

Dr. Kamya encourages people to focus on realistic goals instead of striving for perfection.

Jane Nakato, a mother of three, shares her approach to reducing festive season stress. “I used to feel pressured to buy expensive gifts and cook too much food because that is what my neighbours would do. Now, I prioritize meaningful connections. A simple family meal or a heartfelt note can be just as impactful as an extravagant gift,” she explains.

For those experiencing loneliness or grief, the holidays can be particularly challenging. According to Dr. Alex Bukenya, a psychiatrist, acknowledging and validating emotions is crucial.

“It’s okay to feel sad or miss loved ones during this time. Don’t suppress those feelings find a trusted person to talk to or join a support group,” he advises.

Faith-based counselor Reverend Simon Okello highlights the importance of finding solace in spirituality.

“For many, the festive season is a time of reflection and renewal. Engaging in prayer, meditation, or attending church services can provide a sense of peace and belonging,” he suggests.

Financial stress is another significant contributor to holiday anxiety. Financial advisor Sarah Mubiru recommends creating a budget early and sticking to it.

“Plan your expenses and avoid last-minute shopping, which can lead to impulsive decisions. Remember, it’s not about how much you spend, but the thought behind your gestures,” she says.

For young adults, the festive season can also mean navigating societal expectations. “I dread family gatherings where I’m constantly asked when I’ll get married or find a better job,” shares 28-year-old John Mutebi.

Dr. Kamya advises preparing responses to such questions in advance and focusing on conversations that uplift rather than criticize.

Physical well-being is closely tied to mental health, and experts recommend staying active during the holidays.

“Exercise, even a short walk, can do wonders for your mood. Also, try to maintain a balanced diet despite the tempting festive treats,” says nutritionist Rita Akello.

Ultimately, self-care remains at the heart of coping with festive pressures. Whether it’s taking a break from social media, setting boundaries with family, or simply making time to relax, prioritizing mental health ensures the festive season remains a time of joy and rejuvenation.