5 Strategies for Getting Through Tough Times

Quick Win

Set goals and establish new habits to tackle tough times. Simplicity is key.

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• Focus on breathing​.​ When we’re stressed, our breathing becomes shallow. Calming yourself can be as simple as taking long, slow, deep breaths (also referred to as belly breathing because you feel your abdomen filling with air and emptying with each breath). Please note: If you have health issues that make breathing difficult, such as respiratory ailments, this technique may not be appropriate, so check with your doctor.
• Scan for tension​.​ After a few minutes of belly breathing, focus on one part of your body at a time, starting with your head and moving down to your feet. If you sense physical tension, such as a tight shoulder, loosen those muscles as you breathe. You can perform this exercise sitting or lying down.
• Imagine beautiful moments​.​ Close your eyes and conjure up soothing scenes by recalling places or experiences that have brought you joy. You might think of a recent family beach vacation or the time you won kudos after speaking at a conference. The only rule: Choose comforting imagery that has personal significance. Spend 10 to 15 minutes in a quiet place remembering what made the experience special.
• Think positive thoughts before bedtime​.​ Quality sleep is important for good health and well-being. To take your mind off stressful events before bed, jot down three things that you’re grateful for. And while you’re at it, write down three goals for the following day so your to-dos don’t keep you up at night.
• Rethink stress eating. When we’re under duress, we tend to make poor food choices. To avoid bingeing on cheese puffs and candy bars, stock up on healthy snack options, such as baby carrots and hummus, or plain Greek yogurt with berries and a drizzle of honey.

Why

Stress is normal, particularly in uncertain times. But we can tone down the tension by following a few simple strategies that may help prevent stress from becoming chronic over time. AARP​’​s Global Council on Brain Health, in its 2018 report ​“​Brain Health and Mental Well-Being​”​ wrote, ​“​If you are under chronic stress, look for ways​ ​—​ ​through exercise, meditation, yoga and/or therapy​ ​—​ ​to relieve the mental and physical effects of stress.​”​