The holidays are a stressful time for families across Utah; strategies to build mental resilience

Stock image | Photo by Anastasiia Stiahailo/iStock/Getty Images Plus, St. George News

CONTRIBUTED CONTENT — The holidays can be a tense and challenging time for people already struggling to manage their mental health, never mind the ongoing pandemic uncertainty.  

Stock image | Photo by Estradaanton/iStock/Getty Images Plus, St. George News

In keeping with their mission to provide comprehensive, coordinated mental health services to individuals and families across the state, the team at Utah Behavior Services breaks down the stresses of the holiday season and offers strategies to build resilience. 

“The world right now is chaotic enough as it is,” said Nicole K. Stevens, BCBA, LMFT, LBA. “We don’t have room to take on much more.” 

Stevens is regional director for Utah Behavior Services and said that having overly high expectations and an idealistic vision of what your marriage, children, parties and traditions should be like stretches people too thin. You can’t control what your relatives do, supply chain issues, vaccine mandates or travel restrictions, but you can control your attitude and perspective and the choices you make each day to take care of yourself and your family. 

Set realistic expectations

If you’re in charge of organizing or hosting a holiday gathering, make sure you have a plan. But plan for success – not perfection. Just because it’s a holiday doesn’t mean everything’s going to go perfectly or that everything has to go perfectly in order to be enjoyable. 

Shay Lambert, LCSW, BCaBA, is also a regional director for Utah Behavior Services, and she suggests creating a budget so you don’t overspend and cause yourself additional stress. And if something doesn’t happen according to plan, stay focused on the good. Finding even one positive aspect amid disappointment can completely change your perspective on the situation. 

Differing opinions on vaccines, masks, gatherings and other polarizing topics are likely to cause rifts between relatives and friends. Acknowledge those feelings; don’t try to cover them up, Lambert said. However, the holidays aren’t the appropriate time to engage in further discussion. 

Identify resilience strategies

Therapist and behavior analyst Shay Lambert, location and date not specified | Photo courtesy of Utah Behavior Services, St. George News

How do you relax and reset in your daily life? Spending time outside? Unplugging from your phone and playing with your kids? Grabbing coffee and chatting with a friend? Amid the demands of the holiday season and all the additional stresses demanding your attention, remember to keep making time for yourself. 

“Remember that it can feel like things outside are spiraling out of control, but your world is actually pretty OK,” Stevens said. “Too often, we get sucked into what’s happening and what might happen and worrying about that doesn’t do anyone any good.” 

Finding mental resilience comes down to being in tune with where you are emotionally and not allowing stresses to keep building until you explode, Stevens said. And though it’s tempting to binge on holiday desserts, candies and other indulgences, eating well will also help keep your mood balanced.

Accept a helping hand

If you’re feeling overwhelmed preparing for holiday gatherings, don’t be afraid to ask for help, and be receptive to people offering to help you. Maybe it’s an extra hand in the kitchen, bringing a side dish or cleaning up after the meal. Perhaps it’s taking the kids out shopping or viewing holiday lights so everyone can get a short break from each other’s company. 

Send a text message or start a video chat with a family member or friend. Seek out social and religious events happening in your community. Perform a small act of kindness for a neighbor. 

Therapist and behavior analyst Nicole K. Stevens, location and date not specified | Photo courtesy of Utah Behavior Services, St. George News

“Reach out to others,” Stevens said. “All of us, especially around this time of year, are feeling the effects of isolation.” 

If you’re struggling and don’t know where to turn, contact a mental health professional. 

Utah Behavior Services is dedicated to nurturing successful children and developing strong families by providing high-quality, evidence-based behavioral health care services. They specialize in treatment for children with autism, medication management and mental health therapy for individuals and families. 

“We’re an integrated treatment center providing both mental health services and applied behavior analysis all under the same roof,” Lambert said. “We offer you the expertise and compassion that can help you find positive change not only in your life but in your family’s life as well.” 

Utah Behavior Services operates treatment centers in locations throughout the state, including St. George and Cedar City, and they also offer in-home and telehealth options to meet the needs of all clients. To learn more or request services, visit their website

Written by ALEXA MORGAN for St. George News.

• S P O N S O R E D  C O N T E N T • 

Resources

  • Utah Behavior Services | Address: 1067 E. Tabernacle St., Suite 7, St. George or 1870 N. Main St., Suite 206, Cedar City | Telephone: 801-255-5131 Website.

Copyright St. George News, SaintGeorgeUtah.com LLC, 2021, all rights reserved.

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