Stress in Advent: what helps, and a quiet walk through Bern

Why Advent is stressful

Christmas markets, office dinners, family get-togethers: in December one event follows the next. Then there is the long list of presents and the festive meal. The health insurer SWICA describes where the stress often comes from: the wish to do right by everyone. Your own needs fall by the wayside. What drives it most is the demand that everything has to be perfect.

For others Advent is hard because they are alone while everyone else seems to be celebrating. According to SWICA, both often have to do with expectations, of yourself or from others.

What takes the pressure off

• Check your expectations: Who says the celebration has to be perfect? Setting your own rules takes pressure off.
• Talk openly: Talk to family and friends about what you all expect. Maybe a secret Santa is enough instead of presents for everyone, if everyone agrees.
• Plan early and set a budget: A fixed amount for presents takes pressure off your money. If you plan early, you don't have to buy at the last minute. When the shops in the city centre are also open on Sunday is in the article Sunday shopping in Bern 2026.
• Say no: You don't have to accept every invitation. Pick and choose, and plan breaks.
• Ask for help: Nobody has to carry everything alone. The campaign “Wie geht's dir?” (“How are you?”) suggests naming what would help you and then asking for it specifically.
• Look after yourself: Enough sleep, balanced food and moderate alcohol: that is how “Wie geht's dir?” describes a lifestyle that strengthens mind and body. One tip from the campaign: stop with screens earlier in the evening.
• Move: According to “Wie geht's dir?”, exercise is a counterweight to stress and a fast pace. Get off one stop earlier or go for a walk, ideally regularly, about three times a week for half an hour.
• Talk about it: When your thoughts go round in circles, a conversation with someone you trust takes some of the weight off.

When it gets too much: get some fresh air

Sometimes the stress can't be avoided. Then go out for half an hour, with no destination and no shopping list. “Treat yourself to a short walk” is one of the everyday tips of “Wie geht's dir?”. In Bern you don't have to go far.

• Art walk Lorraine: from the school buildings of the Lorraine across the Lorrainebrücke and past the station to the Federal Palace and the Kunstmuseum. You walk from work to work and look at something other than your list.
• Art walk Länggasse: from the Grosse Schanze past the university and the Neufeld to the Bremgartenfriedhof cemetery.
• Cemeteries: The city's cemetery regulation calls them “places of rest, reflection and recovery”. There is no admission. On the Bremgartenfriedhof the city's Besinnungsweg (reflection path) invites you to pause with short texts. Which art stands there is shown in art on Bern's cemeteries.
• Gardens: Gärten Bern shows parks and show gardens such as the Rosengarten, the Elfenau and the Botanical Garden. Check the opening hours before you go.
• BärenPark on the Aare: free and open around the clock. The bears are now in winter rest and only rarely to be seen.

What helps on the way

If you want to sit down in between, Sitzbank Bern shows the nearest bench, also with a backrest. If you are cold, Kühl & warm shows, under “Winter”, warm rooms open to everyone, often with coffee or tea. And if money worries are behind the stress, Gratis Hilfe shows free advice in Bern, for example the Berner Schuldenberatung (debt advice).

If you need someone to talk to

If the strain gets big or goes on for a long time, look for support. “Wie geht's dir?” advises this too. Die Dargebotene Hand can be reached on 143 around the clock, 365 days a year. You stay anonymous. The service is free; depending on your phone provider, fees may apply. If you prefer to write, use the chat on 143.ch (German), daily from 10 am to 10 pm. In English, call 0800 143 000 in the evening from 6 to 11 pm. Children and young people can reach Pro Juventute on 147.

In a medical emergency, call 144.

More in Advent

If you are looking forward to December, the dates are in the article Christmas markets in Bern 2026. How a whole day in the cold goes well is shown in A winter day in Bern with Bärn Kit.

Sources: “Wie geht's dir?”, the campaign of Pro Mente Sana and several cantons, Bern among them, on behalf of Gesundheitsförderung Schweiz (Health Promotion Switzerland): “Lebensstil beachten”, “Unterstützung annehmen”, “Gespräch suchen” and “Tipps für den Alltag”. SWICA, “Loneliness and stress at Christmas” (9 December 2025). Die Dargebotene Hand, “Kontaktmöglichkeiten” and “Für wen wir da sind”. City of Bern, “Notfälle”. Read on 7 November 2026. This article does not replace medical or psychological advice.