Ways to Cope with Stress During the Holiday Season

With the holiday season right around the corner, chances are there's something about the run-up to the new year that may leave you feeling less than jolly, or possibly actively igniting anxiety and apprehension. There are many reasons why people may be feeling uneasy about the holiday season. You may not trust yourself around the punch bowl, or your wallet is feeling light. You may have had a disagreement with a family member and fear an upcoming gathering. Being alone may be getting you down. For some, their own expectations could derail the holiday spirit.

AARP DC recently hosted a virtual event called “A Conversation on Black Women’s Mental Health and Wellness: An Exploration of Effective Coping Strategies.” During the event, Black women discussed their shared experiences and learned about common signs and symptoms of mental health trauma. They were also provided resources in the District and given coping strategies to help manage stressful situations.

These coping strategies can be used any time of year and in many different situations. Below are three strategies you can use:

Square Breathing
This simple technique is used to help calm your nervous system when you’re feeling stressed, anxious, and overwhelmed. It has many benefits, such as reducing stress, improving your focus, lowering your blood pressure, and even helping you get to sleep! All you do is: inhale for four seconds; hold your breath for four seconds; exhale for four seconds; hold your breath for four seconds. Repeat four times.

Journaling
Journaling helps you clearly understand your thoughts and feelings, by writing them down on paper. Many people experience a range of different thoughts and emotions simultaneously, which can make it difficult to think clearly, make decisions, or even understand how you are really feeling. Journaling forces you to slow down, be present with yourself, and focus on what you are experiencing in the moment. It helps you keep track of your feelings, behaviors, and patterns over time, which can help you reflect on past challenges and identify strategies that helped you get through those tough times and ultimately enhance your emotional growth.

Visual Imagery
When you are feeling overwhelmed and need to regroup and feel more grounded, visual imagery helps to increase feelings of relaxation, decrease anxiety, and improve your ability to cope with stress. To get started, first, slow down your breathing and take a few deep breaths in and out until your heart rate begins to slow down. Next, think about something that makes you feel calm, relaxed, and at peace. The goal of this exercise is to transport yourself to this setting in your mind and focus solely on that image for a few minutes as you continue to take deep breaths. The more detailed you are, the better your experience will be! When you are ready, you can open your eyes and notice how calm and relaxed you feel.

The “Conversation on Black Women’s Mental Health and Wellness” event was part of AARP DC’s greater work on Disrupting Health Disparities in the District. To better advocate for the quality and accessible healthcare District residents need, AARP DC wants to hear from residents themselves.

AARP DC has developed a survey to gather information on the thoughts and experiences of Black men and women living in the District. The brief confidential survey is designed to collect information and guide advocacy and outreach. You can access the survey by scanning the QR code on this page. It's important that we hear from you regarding the state of healthcare in the District of Columbia.

Take the survey: https://states.aarp.org/washington-dc/disrupting-health-disparities-in-the-district