Expert Insights for Getting Through the Festive Days Ahead

As we are now fully in the festive swing, family gatherings, social commitments, disrupted routines and mounting expectations can leave little space to pause or rest. Over recent weeks, members of the Psychological Society of Ireland (PSI) have been featured in the media sharing their expert advice on how to protect mental wellbeing during the festive period.

Below, we have drawn key guidance from these media contributions, to offer practical, compassionate support for navigating the days ahead.

Managing Family Tension with Intention and Grounding

Featuring insights from Dr Sarah Cassidy, referenced from the Irish Examiner article, ‘Sanity claus: How to deal with family tensions over Christmas’.

For some, family gatherings can be one of the most emotionally challenging aspects of Christmas. Dr Sarah Cassidy encourages people to reflect in advance on the ‘why’ of attending family events. Rather than aiming to feel relentlessly positive, she suggests reconnecting with personal values: tradition, gratitude, compassion, or simply the importance of showing up. Reframing time with family as a choice, rather than an obligation, can reduce resentment and increase a sense of agency.

Dr Cassidy also shares a simple grounding technique she uses herself in emotionally charged situations:

• Place a hand on your heart and notice your breathing.
• Press your back into the chair and feel the support beneath you.
• Push your feet firmly into the ground.
• Slow your breathing and focus on the in-breath and out-breath.

Just a few minutes of grounding can help regulate the nervous system and restore a sense of presence.

Ultimately, Dr Cassidy invites people to see Christmas with family as an opportunity to act in line with the person they want to be, practising patience, values, and self-compassion, even amid tension.

Surviving Festive Overwhelm as an Introvert

Featuring insights from Dr Dean McDonnell, referenced from the Irish Examiner article, ‘An introvert's guide to surviving the festive cheer’.

For many introverts, Christmas can feel completely overwhelming. Dr Dean McDonnell explains that introversion isn’t about avoiding people, it’s about managing stimulation levels. Crowded pubs, noisy restaurants, packed shops and a wedged schedule can all lead to sensory overload.

Dr McDonnell encourages introverts not to feel guilty about setting boundaries. This might mean:

• Suggesting alternatives such as a daytime coffee instead of a late-night party.
• Leaving events early to preserve energy.
• Scheduling recovery time between social activities.
• Taking short breaks (stepping outside or finding a quiet corner) when overwhelm hits.
• Arriving early to gatherings to avoid crowds and ease into the environment.

By recognising limits and being proactive, introverts can enjoy the festive season while still protecting their energy and mental health.

Avoiding Burnout

Featuring insights from Dr John Francis Leader, referenced from the Irish Independent article, ‘‘We must catch up before Christmas!’ – how to get through party season without burning out’.

Social pressure ramps up during the Christmas, and your calendar can fill up fast if you’re not careful. Dr John Francis Leader suggests thinking about what you really want your Christmas to look like and planning accordingly.

He advises taking an intentional approach to socialising:

• Ask yourself who you genuinely want to connect with.
• Don’t feel obliged to meet everyone who reaches out.
• Let people know as soon as possible if you don’t intend to meet them.
• Balance social time with quiet, restorative moments.

Dr Leader also highlights the importance of seasonal rest, reminding us that winter naturally invites reflection and retreat, and that a little hibernation can be healthy.

Protecting Your Sleep

Featuring insights from Dr Natalia Putrino, referenced from the Irish Examiner article, ‘Silent night: why seasonal sleep is essential for Christmas’.

Sleep often suffers at Christmas. Dr Natalia Putrino explains that stress from social demands, financial pressures, and work deadlines can activate the body’s “fight or flight” response, making rest difficult.

The late nights, bright lights, sensory stimulation and alcohol that often accompany the festive season can further disrupt sleep cycles.

Dr Putrino suggests practical strategies such as:

• Avoid drinking alcohol close to bedtime.
• Use calming routines like gentle stretching, breathing or meditation.
• Schedule a daily “worry time” so anxious thoughts don’t spill into bedtime.
• Identify exactly what you are worried about and challenge whether the worry is real or exaggerated to calm the nervous system.

She highlights that good sleep is essential to coping with festive demands and should be treated as a priority rather than a negotiable.

The Shared Message

Across family dynamics, social boundaries and sleep health, a common message emerges. Wellbeing over the festive period is strengthened by letting go of the need for perfection and instead focusing on choice, intention and self-compassion.

With planning, grounding, and realistic expectations, it is possible to navigate the festive season in a way that supports mental health rather than undermining it. In doing so, Christmas can feel calmer, healthier and more meaningful.