Consecutive interest rate rises and speculation about a potential new year recession are adding to cost of living pressures. Relationship stress, employment and financial worries, the impact of repeated flooding and other extreme weather events both here and overseas, are all weighing on people’s minds.

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Even if they are feeling optimistic, many people are still operating at lower levels than they were before the pandemic. That depletion can make us more sensitive to stress.

But there are things you can do to take the pressure off and there are reasons to be hopeful about the year ahead.

On an individual level, it’s important to not lose sight of that hope but also to give yourself a break if you’re not feeling as full of festive cheer as you’d like.

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You can remove the expectation that you have to make up for lost time by trying to create the “perfect” holiday season.

Let yourself feel whatever you are feeling, without guilt or judgment.

And don’t compare yourself to social media’s airbrushed highlights reel. Everyone is carrying baggage you can’t see.

It’s also important to remember there is support available and to reach out if you feel your worries are becoming more of a struggle than you can manage on your own.

Beyond Blue’s free, 24/7 support service or anonymous online forums can be good places to start.

Don’t wait until things escalate, or think that your problems aren’t big enough to merit seeking support.

Speak to your doctor about getting a mental health care plan and perhaps a referral to a psychologist.

Or consider digital self-help tools or clinically supervised mental health coaching, which don’t require a referral and can be accessed free of charge.

Early intervention, lower intensity services for people experiencing less severe symptoms of depression and anxiety are highly effective and are helping to take pressure off the system.

Beyond Blue’s NewAccess service is one example. It offers sessions with clinically supervised coaches who deliver cognitive behavioural therapy. It’s available in parts of Australia via phone or video chat.

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We know workforce availability and distribution is one of the most intractable problems with our over-stretched mental health system. Turbocharging the use of coaches and more peer workers, for example, could help ease that pressure.

There is still much work to do to reform the system to make it more accessible, affordable, connected and person-centred. The same thinking and solutions won’t all of a sudden lead to the changes people and families deserve.

If I could wish for one new year’s resolution, it would be to see this long overdue transformational reform, so every one of us can achieve our best possible mental health.

On a personal level, it’s important to be kind to yourself this festive season. It’s been a huge few years and it’s ok to say “no” and take things slow.

However you spend the coming weeks, I hope you can take a moment to reflect on what we’ve been through and the strength and resilience it took to get this far. That in itself is reason to celebrate.

Support is available from Beyond Blue on 1300 22 4636, Kids Helpline on 1800 55 1800 and Lifeline on 13 11 14.