Coping with family stress and conflict this festive season

It’s normal to feel mixed emotions during the festive season, especially if you’re facing family conflict, grief or just trying to keep the peace.

Here are some tips to ease the pressure. Talking with a friend or one of our counsellors (available 24/7) can also really help.

This is one of four articles on how to cope with stress at Christmas. The other articles include loneliness and isolation, Christmas burnout and holiday spending stress .

Call us at Beyond Blue Chat to a counsellor online

The heart of it

The holidays can feel joyful, but they can also bring stress and family tension.
It’s OK to set healthy boundaries and protect your mental wellbeing.
Conflicts, estrangement, blended families or in-laws can make things harder.
If you’re feeling overwhelmed support is always available – even during Christmas lunch.

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What family stress can look and feel like

There’s a lot wrapped up in the holidays – memories, traditions, expectations. For some, it’s a time when difficult family behaviour patterns feel more intense.

Family conflict can arise because you’re dealing with:

Pressure to “keep the peace” or avoid conflict
Guilt around not attending events or seeing certain relatives
Feeling like you have to pretend everything’s fine
Cultural, political or religious differences
Being around people who don’t respect your boundaries
Feeling alone or disconnected, even in a room full of people

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Why family relationships can feel harder during the holidays

Christmas is a traditional time for families to come together, which brings its own pressure and heightened expectations.

Common experiences can include:

Communication breakdowns
Difficult family dynamics
Emotional conflict or tension
Feeling judged, excluded or misunderstood
Pressure to reconcile with estranged parents or relatives
Worry about money, travel or hosting responsibilities
Managing your mental health around others

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Beyond Blue is here for you

If you’re feeling overwhelmed, we're here for you. Call us on 1300 22 4636 or use our support services, available 24/7, every day of the year

Call us at Beyond Blue Chat to a counsellor online

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When holiday conflict makes mental wellbeing worse

Disrupted routines, limited access to support services and social anxiety can make things feel even harder.

Stressful family dynamics can lead to:

Feeling anxious or on edge
Low mood or feeling hopeless
Trouble sleeping or eating
Worrying about relapse if you’re managing a mental health condition

It’s normal to feel this way when routines change and support feels out of reach. It’s important to remember that you’re allowed to protect your peace.

You don’t have to put yourself in harm’s way just because it’s Christmas.

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I stopped doing Xmas back in the late 1990s as the family gatherings had become unbearable. I didn't see then & I still don't today why we force ourselves to try to fit into a narrative of happy families/joyful feelings when the truth is so very different for many of us.

I still get made to feel as though I'm somehow strange for not "doing Xmas" and for spending the day alone at home. I'm sure I'm not the only one.

Beyond Blue Forums Member

See what others in the community are saying

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Some practical ways to cope with family conflict

Set limits kindly – decide what topics or behaviours are off-limits and have a few phrases ready, like: “I’d rather not talk about that right now,” or “I need a break, I’ll be back soon.”
Create breathing space – step outside, listen to a favourite song for a few minutes, or call a friend.
Stay connected – reach out to people who make you feel valued, and if you’re comfortable to, ask them if you can message them or call them if things are feeling hard.
Keep alcohol in check – it can feel like it’s making you more relaxed, but it will most often make tension worse.
Have an exit plan – it’s OK to leave early if things get too much.

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Estranged families

Whether it’s a recent break or a long-standing distance after a falling out, the holidays can bring up mixed emotions like grief, guilt, anger or even relief.

Signs of unhealthy patterns
Simple ways to cope
Things you can say to set limits

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Blended families

Blended families can bring unique and special love and connection, but also confusion and tension. You might be juggling multiple households, step-parent relationships or different traditions.

Signs of unhealthy patterns
Simple ways to cope
Things you can say to set limits

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In-laws and extended families

Spending time with in-laws or extended family can be rewarding but also draining. You might feel judged, misunderstood or pressured to fit into someone else’s idea of family.

Signs of unhealthy patterns
Simple ways to cope
Things you can say to set limits

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Families dealing with loss and grief over the holidays

Grief can feel sharper during the holidays. The important thing is to accept and allow those feelings while also making sure you’re taking care of yourselves, both physically and mentally.

Here are some ways you and your family might approach the season if you’re grieving:

Honour your loved ones – Light a candle, share a story or include something they loved in your celebrations.
Skip traditions that feel too hard – It’s OK to keep things simple or create new traditions.
Plan for emotional moments – Think about what might trigger strong feelings and how you’ll handle them together.
Set gentle boundaries – If big gatherings feel too much, let people know: “We’d love to see you, but we need to keep things low-key this year.”
Care for your body and mind – Remind each other to eat, rest and get some fresh air.
Make space for joy – Laughing or smiling doesn’t mean forgetting your loved one.
Reach out if you’re struggling – Beyond Blue counsellors are here 24/7 for free, confidential support.

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Support that’s here for you 24/7 through the holidays

Call 1300 22 4636 or chat online to a Beyond Blue counsellor.

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When we say you’re not alone, we mean it

If you’re feeling the pressure over the holidays, you can chat anonymously with people in our Forums who are feeling the same

Resources to help you support someone with their mental health

Find practical resources to help you help your friend, family member, partner or colleague on their journey towards better mental health.

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FAQ: Coping with family conflict at Christmas

Why does family tension feel worse at Christmas?
How do I cope with a difficult family situation during the holidays?
How do I say no to my family at Christmas?
What do you do about balancing family stuff on Christmas with your mental health?
What if I dread Christmas because of difficult relatives?
How do I talk to my family about not wanting to visit every Christmas?

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Related information

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Make wellbeing a part of your every day

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Coping with family stress and conflict this festive season

The heart of it

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What family stress can look and feel like

Family conflict can arise because you’re dealing with:

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Why family relationships can feel harder during the holidays

Common experiences can include:

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Beyond Blue is here for you

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When holiday conflict makes mental wellbeing worse

Stressful family dynamics can lead to:

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Some practical ways to cope with family conflict

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Different family setups (and their challenges)

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Estranged families

Signs of unhealthy patterns

Simple ways to cope

Things you can say to set limits

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Blended families

Signs of unhealthy patterns

Simple ways to cope

Things you can say to set limits

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In-laws and extended families

Signs of unhealthy patterns

Simple ways to cope

Things you can say to set limits

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Families dealing with loss and grief over the holidays

Here are some ways you and your family might approach the season if you’re grieving:

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Where to find support if you're feeling overwhelmed

Support that’s here for you 24/7 through the holidays

When we say you’re not alone, we mean it

Resources to help you support someone with their mental health

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FAQ: Coping with family conflict at Christmas

Why does family tension feel worse at Christmas?

How do I cope with a difficult family situation during the holidays?

How do I say no to my family at Christmas?

What do you do about balancing family stuff on Christmas with your mental health?

What if I dread Christmas because of difficult relatives?

How do I talk to my family about not wanting to visit every Christmas?

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Related information

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Make wellbeing a part of your every day

Loading component...

Subscribe to receive info about mental health, keeping well and stories from our community.

Loading component...

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The heart of it

Family conflict can arise because you’re dealing with:

Common experiences can include:

Beyond Blue is here for you

Stressful family dynamics can lead to:

Some practical ways to cope with family conflict

Different family setups (and their challenges)

Estranged families

Signs of unhealthy patterns

Simple ways to cope

Things you can say to set limits

Blended families

Signs of unhealthy patterns

Simple ways to cope

Things you can say to set limits

In-laws and extended families

Signs of unhealthy patterns

Simple ways to cope

Things you can say to set limits

Here are some ways you and your family might approach the season if you’re grieving:

Where to find support if you're feeling overwhelmed

Support that’s here for you 24/7 through the holidays

When we say you’re not alone, we mean it