Living with a disability can be a daily struggle, even when you’re hanging out at home. Though social events can be enriching in countless ways, the notion of packing up and going to a social event may invoke feelings of intense stress.
But this doesn’t mean that you have to avoid social gatherings – with adequate planning, meaningful prep, and off-the-cuff stress reduction techniques, you too can enjoy these events. Read on to find out how to navigate social events in this guide on the basics of stress management and reduction for individuals with disabilities.
Pre-Event Preparation
For those with disabilities, preparation is an absolute must. As soon as you decide that you want to attend an event, take the following steps:
- Contact the event organizer or host. The harsh reality is that few events are organized with individuals with disabilities in mind. Because of this, it’s essential to call ahead and talk to someone about the event’s accessibility or the lack thereof. Verify whether the building has ramps, if the bathrooms are accessible, etc. Knowing what to expect can help reduce your stress levels later on.
- Set up transportation. How will you get to and from the venue? If you’re taking the public bus or train, check the routes and times so you don’t miss any rides. When driving yourself, confirm whether parking is available, and if needed, try to secure a parking space that’s as close as possible to the venue.
- Calm yourself before leaving home. Sometimes, the mere thought of going out can set you down a path of mounting stress. Relaxation techniques like meditation, deep breathing, and muscle relaxation can help quell those negative feelings before the event.
Communication Strategies
Depending on the disability you are experiencing, you may need substantial accommodations – ones that event organizers may not initially think of. That’s why communication strategies are so important, especially for those with disabilities. If you’re intentional, you can request accommodations to make the event as comfortable as possible for you. You can ask for things like:
- A reasonably quiet space
- Transportation assistance
- Special seating
Even in the moment, don’t be afraid to ask someone for help. To best advocate for yourself, clearly communicate your needs while keeping a calm disposition.
Stress Management Tips for People with Disabilities
No matter what you do, you could find yourself stressed at some point. After all, there’s only so much you can control. That’s where anxiety and stress management techniques come in. Here are some of the most effective in-the-moment techniques for those with disabilities:
- Doing deep-breathing exercises.
- Listing out your to-dos and tackling one item at a time.
- Counting from 1 to 10 to calm your mind.
- Turning on your favorite song.
- Focusing on the positive things around you.
- Taking a break and going outside for some air.
- Going at your own pace instead of everyone else’s.
Some of the above techniques will be better suited to you than others.
Post-Event Reflection
After you’ve returned home from an event, take a moment to reflect on how things went. What went well? What could have been better? How did your stress reduction techniques work? Your answers to these questions will help you strategize for next time.
We hope you found all the information you were looking for, and we wish you the best as you step out of your comfort zone!
