How to keep your mental health from snowballing this Christmas

Feelings that are small to begin with can easily snowball into something bigger with the many extra pressures and expectations that the festive season can bring.

Mind Cymru is reminding people in Wales that there is support available for anyone who might be struggling with their mental health this Christmas, and that intervention can save lives.

Simon Jones, Associate Director of Policy and Influencing, says:

“Christmas can often feel stressful, whether that’s due to other events happening in our lives, the financial pressures involved or how we navigate our relationships with others. And, while it is a time of year to celebrate, it can also be a time when feelings are heightened.

“Supporting someone with even the smallest of worries can help stop those feelings turning into something that weighs them down. And it can be especially important to remember this at times like Christmas.”

If you are worried about coping with your own emotions or about someone close to you during the festive season, Mind Cymru has some tips to help.

These include:

• Looking after yourself

Be patient with yourself, prioritise what you need, and remember Christmas won’t last forever. Set boundaries where you need them and say no to things that aren’t helpful if you can. You don’t have to take on every task or go to every event.

• Managing money

Making lists, plans or budgets can make money feel more manageable, as can being open about what you can spend. Reach out for support if you need to – organisations like Citizens Advice can help if you’re struggling with household bills, for example.

• Avoiding comparisons

The ‘Christmas’ we see in adverts isn’t real, so be kind to yourself. Remember that what you see online often doesn’t reflect reality and can often make us feel worse about ourselves. Taking breaks from social media can also help.

• Planning ahead
  Think about what might feel difficult over Christmas and what could help you cope ahead of time. If regular routine is important to you, try and include this in your Christmas plans where possible. If you’re worried about feeling lonely or isolated this Christmas, think of ways to help pass the time in advance if you can.

• Talking to others

Tell people you’re spending time with if you are struggling and let them know how they can help you. Remember that you don’t have to justify yourself to others. Online communities like Mind’s Side by Side service can also offer a safe place to connect with others if you need to during the festive period too.

Simon added: “If a person’s emotions do snowball into something bigger, it might not look like a crisis from the outside. It could look like being busy all the time, withdrawing from company, or like someone is simply coping.”

“Mind Cymru is here to remind people across Wales that there are people you can reach out to for support if you are worried this could be happening to you, or someone you know, this Christmas.”

If you are finding Christmas difficult, you can:

• Call Mind’s Support Line on 0300 102 1234, open Monday to Friday from 9am to 6pm (closed on 25and 26 December 2024, and 1 January 2025).
• Reach out to Mind’s online community Side by Side, available 7 days a week and 24 hours a day at https://sidebyside.mind.org.uk/
• Call Samaritans on 116 123 (freephone). Their English language line is always open and their Welsh language line opens daily from 7pm to 11pm.
• Text SHOUT to 85258, a free 24/7 crisis text service

Wales also has its own network of 15 local Minds providing drop in, befriending and other wellbeing services within communities across Wales. You can find out more on Mind’s website here.

‘Mental Elf’ 5k fun run brings festive cheer to Aberavon Seafront

Festive fun with a serious purpose

The charity event takes place on Sunday 7 December, inviting people of all ages and abilities to walk, jog or run along the seafront.

Organisers say the Mental Elf run combines Christmas fancy dress with the importance of mental health, encouraging participants to don elf outfits, get active and support local services.

The event is part of a nationwide series of more than 50 Mental Elf runs organised by local Mind charities across England and Wales.

‘Exercise is a natural stress‑buster’

Will Price, NPT Mind’s Physical Activity Lead, said:

“Running or walking can help us switch off from everyday pressures, relieve stress and give us time to clear our heads. When you exercise, you release ‘feel good’ hormones which can help reduce negative feelings and improve your mood.”

He added that the festive 5k was “a great opportunity to boost your mental and physical health while also raising vital funds to make sure everyone in Neath Port Talbot with a mental health problem gets the support and respect they deserve.”

Call for sponsors and volunteers

NPT Mind is also appealing for local businesses to sponsor the event and for volunteers to help on the day.

Tickets are available online at npt‑mental‑elf‑2025.raiselysite.com.

#5kRun #Aberavon #AberavonSeafront #Charity #funRun #fundraising #MentalElf #mentalHealth #MindCymru

One in three GP mental health appointments in Wales ‘failed to meet needs’, Mind Cymru survey finds

Survey reveals gaps in support

The findings, published in Mind’s Big Mental Health Report 2025, show that 36% of respondents in Wales felt their most recent GP mental health appointment failed to provide the help they needed.

While the vast majority (85%) said their GP listened carefully, only half (52%) left their appointment feeling hopeful. A similar proportion (50%) reported being treated unfairly in the past year when seeking help for their mental health.

The survey gathered responses from 1,570 adults in Wales between January and March 2025, as part of a wider UK study involving more than 18,000 people.

‘I was suicidal and waiting made me worse’

One woman from Bridgend, diagnosed with Complex PTSD, described waiting a month for a GP appointment despite being suicidal. She told Mind Cymru the delay pushed her into crisis, leading to repeated visits to A&E.

“I was suicidal and constantly thinking about ending it as I just didn’t think I could carry on living,” she said. “The waiting made me worse. During my last crisis I developed psychosis. I ended up in A&E multiple times and that was not what I needed.”

She said the lack of timely support left her unable to work and in “a really frightening place mentally.”

Call for urgent reform ahead of Senedd elections

Mind Cymru is urging the next Welsh Government to overhaul primary care services and deliver on Wales’ new 10‑year mental health strategy.

The charity wants to see:

• Same‑day access to mental health support across Wales
• A stronger focus on children and young people’s mental health
• Greater collaboration between the NHS and voluntary sector providers to ease pressure on services

Sue O’Leary, Executive Director at Mind Cymru, said:

“People in Wales are waiting too long, or are simply unable in some cases, to access the right kind of mental health support when they need it. This is impacting people’s relationships, their ability to work, their physical health and their overall sense of self‑worth.

“GPs and voluntary sector providers are often doing all they can, but the current healthcare system simply isn’t working for people with mental health needs in Wales today. The next Welsh Government must deliver on plans to create an open access service, prioritising same‑day referrals for people needing mental health support.”

About the report

Mind’s Big Mental Health Report is published annually and brings together data on mental health problems, stigma and discrimination, alongside personal experiences. The 2025 edition highlights rising demand for support, long waiting times, and the urgent need for reform across England and Wales.

The full report is available at mind.org.uk.

Related mental health stories

Welsh football clubs supported to reach mental health goals
A new e‑learning course from Mind Cymru and UK Coaching is helping grassroots football clubs tackle stigma and support positive mental health across Wales.

Midwife from Swansea wins award for mental health care to new parents
A Swansea midwife has been recognised nationally for her outstanding work supporting the mental health of new parents.

Swansea man speaks out after years of mental health service failings
A local man has shared his story of struggling to access timely support, highlighting gaps in mental health provision in Wales.

Mental Health Swims launches new project in Swansea
The community group is expanding its outdoor swimming initiative to boost wellbeing and connection for people across Swansea Bay.

#BigMentalHealthReport #GPAppointments #mentalHealth #mentalHealthSupport #MindCymru #NHS #NHSMentalHealth #NHSWales #SeneddElections2026 #Wales

Nearly half of people in Wales wouldn’t live next door to someone with schizophrenia

Less than half of people in Wales say they’d be comfortable living next door to someone experiencing symptoms of schizophrenia — a stark reminder of the stigma still surrounding serious mental health conditions.

The figure, revealed by Time to Change Wales, contrasts sharply with attitudes toward depression, where two in three respondents said they’d welcome a neighbour with symptoms. The findings come as Mind Cymru marks National Schizophrenia Awareness Day (25 July) by challenging myths and misconceptions that continue to isolate thousands across the country.

“Stigma around schizophrenia leaves people feeling scared, misunderstood and alone,” said Sue O’Leary, Director of Mind Cymru. “It doesn’t just affect those living with the condition — it impacts their families, friends and communities too.”

A diagnosis under debate

Schizophrenia is a controversial term. It’s often used to describe a cluster of symptoms linked to psychosis, but there’s no single definition — and many mental health professionals now question whether the label should be used at all2. The symptoms vary widely, and often overlap with other conditions such as bipolar disorder, PTSD, and depression with psychosis.

Despite this, public understanding remains limited. Many still associate schizophrenia with violence or “split personalities” — myths that fuel fear and discrimination. In reality, schizophrenia has nothing to do with multiple personalities (that’s Dissociative Identity Disorder) and most people with the condition are far more likely to be victims of crime or self-harm than to harm others3.

Symptoms can include hallucinations, delusions, and disorganised thinking, but also less visible challenges like emotional disconnection, difficulty concentrating, and withdrawal from everyday life. Treatment often involves antipsychotic medication, but talking therapies such as CBT and art therapy are also widely used to help people manage distressing experiences3.

“I need that peace of mind”

For Sarah (pseudonym), who’s lived with schizophrenia since a breakdown in 2005, stigma remains one of the hardest parts of her journey.

“I sometimes feel paranoid, like people are talking about me. If I don’t ask — when it feels safe — I won’t sleep, and that can make me unwell. I need that peace of mind.”

Sarah says the condition can be isolating, but she’s learned to navigate it with honesty and self-awareness. “I find it best to be straightforward and ask people. Otherwise, the anxiety builds and I spiral.”

Her experience reflects a broader truth: schizophrenia is not a one-size-fits-all diagnosis. And for many, the hardest part isn’t the symptoms — it’s the silence and misunderstanding that surround them.

Why Time to Change Wales mattered

The research behind these findings comes from Time to Change Wales, a national campaign launched in 2012 to tackle mental health stigma through public education, lived experience storytelling, and workplace training. The programme closed earlier this year after more than a decade of work — but its legacy lives on in the data, and in the voices it helped amplify.

Mind Cymru, one of the founding partners, says it’s committed to continuing the fight. “Raising awareness of the challenges people with mental health problems are facing, and supporting events like National Schizophrenia Awareness Day, is a key part of that,” said O’Leary.

Where to find support for schizophrenia and mental health in Wales

Mind’s information hub
Learn more about schizophrenia, symptoms, treatment options and how to support someone living with the condition.

Side by Side online community
A safe, peer-led space to share experiences, connect with others and find support 24/7.

Local Minds across Wales
Find face-to-face services near you, including talking therapies, peer support and advocacy.

Hearing Voices Network
Support and resources for people who hear voices, see visions or experience other unusual perceptions.

Hub of Hope
A UK-wide mental health support directory that helps you find local services based on your postcode.

National Paranoia Network
Resources and community support for people experiencing paranoia and related symptoms.

#antipsychoticMedication #difficultyConcentrating #disorganisedThinking #DissociativeIdentityDisorder #emotionalDisconnection #mentalHealth #MindCymru #psychosis #schizophrenia #splitPersonalities #TimeToChangeWales #withdrawalFromEverydayLife

Mind Here’s what some of you told us needs to change for a healthier, happier Wales | Mind Cymru https://www.youtube.com/watch?v=xyOmZWnvHIc&utm_source=dlvr.it&utm_medium=mastodon Mental Health #HealthyWales #MentalHealth #Happiness #MindCymru #Wales

Mind Ffion yn trafod ein hymgyrch Cymraeg ar y teledu | Mind https://www.youtube.com/watch?v=i95qUpGzRhM&utm_source=dlvr.it&utm_medium=mastodon Mental Health #Cymraeg #Ymgyrch #Teledu #Ffion #MindCymru

As male suicide rates in Wales continue to rise, Mind Cymru urges men to seek help this Men’s Health Month

In response, and during Men’s Health Month this November, the mental health charity is reminding all men experiencing mental health problems that help is out there.

A decade ago, in 2014, the numbers of suicides among men in Wales stood at some of their lowest for almost 30 years – but by 2023 they had reached their second highest on record, according to the Office of National Statistics.

The number of men registered as dying by suicide has also been increasing in recent years, with a 16% rise between 2022 and 2023 alone.

Dwein Davies, from Llanelli, reached a point where he felt suicidal after his marriage broke down and he lost contact with his four children.

Dwein, who also lost his mechanics business at around the same time, said:

“I ended up living in a shed in the forest. I was suffering from anxiety and depression, and I took out a life insurance policy that specified no payout for claims within 12 months. I fully intended to take own life when that period came to an end, as I just wanted financial security for my children.

“But after improving my own mental health, by learning and better understanding how I came to be here, I am seeing two counsellors and taking part in local Mind activities. And, I am also back in the family home with full custody of my four children too.”

In 2023, suicide was most prevalent in men aged 30-34, and deaths by suicide reached their highest number within this age group for almost 30 years. Men are also three times as likely to die by suicide than women, according to the Samaritans.

Sue O Leary, Executive Director at Mind Cymru, said:

“It’s Men’s Health Month, and Mind Cymru is urging men who may be struggling with their mental health to reach out and get help. As Dwein’s story shows, it is a sad fact that too many mental health problems remain hidden, and we know this is especially true in men.

“It isn’t always easy for men to talk about their feelings with others, and this is something for all of us to take on board not just during Men’s Health Month, but all year round.”

After taking part in wellbeing support programmes offered by Llanelli Mind, Dwein has since become a volunteer for the charity, and is also a member of its Frozen Nutz cold-water swimming group which, he says, ‘saved his life’. He also has plans to start his own community support group and to launch his own podcast specifically with men’s mental health in mind too.

Local Minds elsewhere in Wales also run programmes supporting men specifically, with dedicated men’s groups in Haverfordwest and in Neath Port Talbot.

Sue said: “The good news is that community groups like Frozen Nutz at Llanelli Mind are providing spaces for men to come together and talk about their mental health, but these latest figures from the ONS also tell us that we still have a long way to go in helping men in Wales to feel truly heard and supported too.”

“We can’t stress enough how important it is to seek help if you think you might be, or someone else you know appears to be, struggling with mental health.”

Mind Cymru provides a safe space for anyone to talk about their mental health with advisors who are trained to listen, and help find specialist support if needed, through its dedicated Support Line on 0300 102 1234 (available 9am to 6pm Monday to Friday).

You can also find details for your nearest local Mind here: www.Mind.org.uk/Local  

[Lead image: Mind Cymru]

#menSHealth #MindCymru