Practical Tips for Seniors to Reduce Stress and Anxiety
According to The American Institute of Stress, nearly 45% of American adults ages 50 to 80 feel stressed. Stress and inflammation are closely related. Excessive stress could increase your risk of dementia, type 2 diabetes, cardiovascular disease, and other conditions.
Learning how to reduce stress and anxiety can benefit your mental and physical well-being. Otherwise, chronic stress could accelerate the aging process.
Not sure how to avoid stress? Read on for our top mental wellness strategies!
Recognize Your Triggers
Before applying the rest of these stress reduction tips, consider the root cause of your stress and anxiety. Stress is a mental reaction to challenging situations. It's the basis of our fight-or-flight response.
Stress can negatively affect your body's ability to respond to situations and inflammation. Inflammation is the body's reaction to illness or disease. Too much inflammation can increase our risk of chronic health issues like:
- Cardiovascular diseases
- Certain cancers
- Autoimmune diseases
- Gastrointestinal diseases
- Lung diseases
- Mental health conditions
- Metabolic diseases
- Neurodegenerative diseases
Mental health conditions associated with inflammation include depression and anxiety. In other words, stress and inflammation can cause an endless cycle that affects your mental and physical health.
What causes your stress may differ from someone else's. Common causes of stress in the elderly include:
- Major life changes (like retirement)
- Loss and grief
- Loneliness
- Financial issues
- Chronic illness
Recognizing what's causing your stress can help you determine which anxiety relief methods work best for you. For example, perhaps an underlying condition is causing your stress symptoms. Improving your health with diet and exercise may help you manage your stress.
Once you identify what's causing your stress, try to make a change. For example, perhaps you're struggling to pay for housing. Consider applying for benefits or moving into a senior living community.
If you're struggling with technophobia, consider joining a class to conquer your fear. After losing a loved one, it may help to join a grief counseling group or participate in more social events.
Improve Your Diet
Your diet can affect your mental and physical wellness. According to a 2022 review, people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher stress levels.
Chronic stress may cause you to overeat. You may neglect to consume nutrient-dense foods over whole foods that are rich in antioxidants.
Failing to eat nutrient-dense foods may increase your risk of nutrient deficiencies that are essential for regulating stress. These include B vitamins and magnesium.
Try to add more whole foods to your diet, including:
- Fruits
- Vegetables
- Beans
- Fish
- Nuts and seeds
- Beans
If you have a vitamin deficiency, consult your doctor. They may recommend supplements that can improve your body's stress response and mood. These can include magnesium, ashwagandha, and L-theanine.
You can explore your senior living community's dining program to discover healthy food options. Having nutritious dishes prepared by an expert can reduce the stress of cooking and eating healthy.
Get Enough Sleep
Sleep helps your body rest and recharge after a long day. Chronic sleep deprivation can affect your mental and emotional state. It may cause:
- Stress and anxiety
- Depression
- Paranoia
- Impulsive behavior
Your risk of accidents, memory issues, mood swings, and chronic conditions may increase. If you're struggling to fall asleep, consult a doctor. They may determine if your insomnia is associated with an underlying health condition.
Otherwise, change your environment. Make sure your bedroom is dark and comfortable. Get a new mattress, pillow, and sheets that suit your preferences.
Try to go to bed and wake up at the same time each night and morning. Establishing a routine can help you fall asleep.
Exercise
Getting enough exercise may help reduce your stress levels. In this study, participating in aerobic exercise twice a week reduced perceived stress levels and depression.
Exercising regularly can help:
- Lift your mood
- Combat chronic illness
- Ease arthritis pain
- Reduce blood pressure
Explore exercise classes through your senior living community's fitness program. You can also join a walking or biking group. Socializing while exercising can boost your mood and help you remain accountable.
As you apply these stress management techniques, consider stepping outside more often. Being in nature and soaking up sunlight can boost your body's natural vitamin D production. Vitamin D deficiency is associated with increased anxiety and depression symptoms.
Meditate
Consider exploring mental wellness strategies like meditation and mindfulness practices. Deep breathing, positive visualization, and other anxiety relief methods can help:
- Improve your sense of well-being
- You fall asleep
- Relax tense muscles
- Calm racing thoughts
- Slow a rapid heart rate
Explore your senior living community's health and wellness program. They may offer meditation classes. Try a few different approaches to determine what works best for you.
Practice Self-Care
Practicing self-care may help ease your stress. These stress management techniques include:
- Lighting candles
- Practicing yoga
- Reading a book
- Journaling
- Going for a walk
- Getting a massage
- Taking a bath
- Using a diffuser
- Stretching before bed
Engaging in self-care may improve your quality of life. Take a break from your busy routine to focus on your own well-being and happiness.
For example, you can write in a journal as an outlet for your thoughts and feelings. Expressive and therapeutic writing may help people who are managing chronic health conditions. Journaling regularly can help you develop other proactive self-care habits.
Socialize
Isolation can increase your feelings of loneliness, depression, and stress. Instead, surround yourself with other seniors in your community.
Spending time with others and building a support system can benefit your mental health. If you're feeling stressed or anxious, you can lean on someone who understands what you're going through. Explore your senior living community's upcoming activities to find new ways to socialize.
Reduce Stress and Anxiety With Ease
Excessive stress can affect your mental and physical well-being. Instead, reduce stress and anxiety with these calming exercises and mental wellness strategies. Making these stress reduction tips part of your routine can benefit your overall quality of life.
At LakeHouse Cedarburg, we provide personalized, attentive care in a stimulating and comfortable environment. Our residents thrive through our high-quality services, slate of activities, and amenities catered to their needs.
Want to improve your mental and physical wellness in a relaxing yet fun environment? Contact us now to tour LakeHouse Cedarburg yourself!