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<\/p>\nSALT LAKE CITY \u2014 The holidays can be a joyful time, but they can also bring pressure with gift lists, travel plans, financial strain and family expectations. According to the American Psychological Association, nearly 9 in 10 U.S. adults report feeling stressed during the holiday season.<\/p>\n
\u201cThe world makes us feel like we have to have family around us, and we have to be buying everything and we have to be in the hustle and bustle of crowds,\u201d said Shanti Neal of Millcreek.<\/p>\n
Neal is a single mom who said the season brings both joy and difficult emotions \u2014 especially when she\u2019s away from her kids.<\/p>\n
\u201cWe always sat by the fire, we always opened presents by the tree together, and then when you have to split it up and you can\u2019t do it with them \u2014 I\u2019ve really stressed out about that,\u201d she said.<\/p>\n
Deanna Weeks, a clinical mental health counselor with Intermountain Health, said these emotions are extremely common.<\/p>\n
The holidays \u2018intensify\u2019 whatever we\u2019re already feeling<\/p>\n
\u201cI often say the holidays intensify whatever\u2019s happening (in) our life. So if we\u2019re happy, the holidays can be magical. And if we\u2019re not \u2014 we\u2019re struggling \u2014 the holidays can be a really difficult time for people,\u201d Weeks said. \u201cThe first thing we want to do is recognize those feelings and apply some self-compassion.\u201d<\/p>\n
Weeks said simple habits like getting enough sleep, sunlight, good nutrition and movement can make a real difference.<\/p>\n
\u201cWe need to do that all year, but especially this time of year, those things do get impacted,\u201d she said.<\/p>\n
Weeks also recommends going into gatherings with a plan.<\/p>\n
\u201cIf it starts to feel off, maybe I\u2019m going to take a break, go to the bathroom for two mintues, run your hands under cold water and just breathe,\u201d she said. \u201cBring yourself back down to baseline and then reenter.\u201d<\/p>\n
She added that lowering expectations can help create a more peaceful season.<\/p>\n
\u201cIt okay to say no to an invitation,\u201d she said. \u201cIt\u2019s okay to adjust a tradition if it feels overwhelming. Let good enough be good enough this year.\u201d<\/p>\n
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Shanti Neal relieves stress with sound healing. (Emma Benson, KSL TV)<\/p>\n
Finding joy in your own way<\/p>\n
For Neal, caring for her well-being has become essential. She starts many of her mornings with a sound bath, playing her drum or flute, and a few quiet minutes with a book.<\/p>\n
\u201cIt literally just grounds me,\u201d she said.<\/p>\n
She also runs a dog hiking and grooming business, Shanti and Me<\/a>, and loves spending time outdoors. Neal said she\u2019s learned to enjoy her own company \u2014 including going to the movies alone \u2014 and embrace the parts of the holiday season she can control.<\/p>\n \u201cI do things that make me happy,\u201d she said. \u201cI\u2019ve been able to create a very level-headed, loving relationship with myself. And it\u2019s opened up other ways for me to enjoy the holidays.\u201d<\/p>\n Stress vs. seasonal depression<\/p>\n Feeling stressed or down around the holidays is normal, but sometimes these emotions may signal seasonal depression, also known as seasonal affective disorder.<\/p>\n Signs it might be more than holiday stress:<\/p>\n Persisent sadness or irritability most of the day \u201cStarting with your primary care physician is always a good recommendation \u2014 let them know you\u2019re struggling,\u201d Weeks said.<\/p>\n Reaching out for support is always okay if you need it. If you\u2019re feeling stretched this time of year, you can call or text 988 any time to reach the Suicide & Crisis Lifeline. It\u2019s free, confidential and available even if you just need someone to talk to.<\/p>\n Utah also has a\u00a0Warm Line<\/a>\u00a0that\u2019s staffed with peer specialists who have dealt with mental health or substance abuse issues of their own. Call 1-833-SPEAKUT (1-833-773-2588).<\/p>\n Additional resources:<\/p>\n SafeUT: Parents, students, and educators can connect with a licensed crisis counselor through chat by downloading the\u00a0SafeUT app<\/a>\u00a0or by calling 833-3SAFEUT (833-372-3388)<\/p>\n SafeUT Frontline: First responders, including firefighters, law enforcement, EMS, and healthcare professionals can chat with a licensed crisis counselor at no cost 24\/7\/365 by downloading the\u00a0SafeUT Frontline app<\/a>.<\/p>\n SafeUTNG: Members of the National Guard can chat with a licensed crisis counselor at no cost 24\/7\/365 by downloading the\u00a0SafeUTNG app<\/a>.<\/p>\n Intermountain Health<\/a> offers a wide range of mental health resources including counseling, behavioral health services, support programs and online tools designed to help people navigate stress, anxiety and emotional challenges throughout the year.<\/p>\n
\nLoss of interest or pleasure in activities you normally enjoy
\nChanges in sleep or appetite
\nLow energy or fatigue that doesn\u2019t improve with rest
\nDifficulty concentrating or feeling hopeless<\/p>\n