Bipolar at Christmas

This time of year can be difficult for people living with bipolar. The winter months – with Christmas, Hanukkah, New Year’s Eve and other holidays – can affect your routine and emotions in many different ways.

Maybe you feel lonely and isolated, especially as the evenings get dark so early, which can impact your mood. You might also be worried about how easy it will be to reach your mental health team or other healthcare professionals during the holidays.

Your usual routine might be disrupted. There may be more social events, travel, or pressure to feel cheerful and festive. You might find yourself staying up later, eating or drinking more than usual, or spending more money than you planned.

All of this can affect your mood, your energy, and how well you’re able to manage your bipolar symptoms day to day. But we’re here to help.

Is it normal to be triggered by Christmas?

Bipolar UK’s research shows that positive things, like being promoted at work, getting married or going on holiday, can be a major trigger for people with bipolar.

You’re not alone if you find this time of year hard. Being aware of your individual triggers and making your mental health a priority can help you to plan ahead and manage both the build-up and the festivities.

10 tips for managing bipolar at Christmas

1. Stay focused

When you're out, try to stay focused on what you're there for, whether it’s picking up food, essentials, or your medication. The festive displays may be bright and overwhelming, but you don’t have to engage with it.

2. Choose quieter times to shop

If possible, shop at times when stores are less crowded. Early mornings or weekdays tend to be calmer. If in-person shopping feels too much, consider switching to online food shops or asking someone else to pick things up for you.

3. Make time to rest

Busy days, loud environments, and social demands can quickly drain your energy or trigger mood changes. Schedule in recovery time after errands or events to help you stay well and avoid a crash later.

4. Keep an eye on your budget

The pressure to spend or buy the perfect gifts can be a lot. Set a realistic budget and stick to it. Your wellbeing is more valuable than any gift. Try not to compare yourself to others or get drawn into overspending.

5. Stick to your routine where possible

Maintaining a routine is one of the best ways to protect your mental health when you’re living with bipolar. Try to take your medication regularly, eat well, and stick to the same bedtime when you can. Don’t feel pressured to do more than your energy allows.

6. Schedule time that isn’t Christmas-related

Take breaks from the festivities by doing something completely unrelated. Pick something you normally enjoy like reading, watching a favourite show, journaling, or going for a walk. It’s okay to step away.

7. Ask for help

You don’t have to do it all. If you can, ask others to help with tasks like decorating, cooking or wrapping. Try to let go of anything that feels overwhelming.

8. Focus on what’s important to you

Traditions can be lovely, but they’re not rules. What matters to you and serves your wellbeing? Rather than putting up the tree, you might rather connect with a friend, watch a film or just get through the day.

9. Tune into your mood

Download our app to track your mood and help you think about what you might need. Reflect on what’s helped you stay well in the past and try to bring those strategies into this holiday season.

10. Reach out

You’re not on your own. Joining Bipolar UK’s online community - open 24 hours a day, 365 days a year - is a safe space to share what’s on your mind and connect with others who really do understand how you’re feeling.