Stress Awareness Month: Tips for Seniors to Manage Stress and Stay Well

According to a recent Gallup poll, Americans are feeling more stressed and therefore sleeping less. About 63% of those who report wanting more sleep say they often experience stress. Stress, inadequate sleep, and loneliness can affect your mental and physical health.

Before that happens, consider the connection between stress and aging during Stress Awareness Month. You can recognize what's causing your stress, apply relaxation techniques, and enhance your quality of life.

Unsure of where to start? Read on to learn more about coping with stress in older adults!

Why Stress Awareness Month Matters

According to F1000Research, 15% of the elderly population worldwide suffers from mental disorders. Stress is a major mental health problem, affecting 10 to 55% of the elderly population.

Living with high levels of stress can put your mental, physical, and overall well-being at risk. Recognizing Stress Awareness Month can help you identify stressors in your life. You can start managing your stress to find balance.

Stress management involves using a mix of coping strategies to manage stress levels. Over time, you can build resilience to daily stressors.

To manage your stress, you'll need to take charge of your:

Emotions
Thoughts
Environment
Schedule (diet, exercise, sleep, etc.)
How you navigate problems

This can help you find time for fun, relaxation, and relationships without feeling overwhelmed. However, there's no one-size-fits-all approach to coping with stress in older adults. Be patient as you discover techniques that work best for you.

Stress and Aging

What's the connection between stress and aging? Chronic stress may cause you to age rapidly as the telomeres in your cells shorten faster.

Stress can cause inflammation, which can contribute to:

Hypertension
Diabetes
Heart disease
Weakened immunity
Type 2 diabetes

Chronic stress can cause biological responses, including the release of stress hormones. Cortisol and adrenaline can cause inflammation and damage your DNA.

Long-term stress can cause oxidative stress, further damaging cells and proteins. This leads to premature aging.

Potential physical symptoms of stress may include:

Weakened immune system
Stomach or digestive issues
Muscle tension/jaw clenching
Aches and pains
Chest pains
Racing heart
Headaches
Dizziness
Tremors
High blood pressure

Psychological symptoms include depression, anxiety, and panic attacks. Chronic stress may cause behavioral changes, including overeating or alcohol use disorder.

Chronic stress can have long-term health issues, affecting your:

Reproductive system
Cardiovascular system
Immune system
Digestive system

If these symptoms sound familiar, consult a doctor. They can help you find healthy senior stress management techniques before stress affects your health.

Unhealthy Ways of Coping

Unhealthy coping mechanisms for stress include:

Procrastinating
Taking out your stress on others
Using drugs or alcohol
Binging on junk food
Overscheduling to avoid facing problems
Sleeping too much
Withdrawing from friends and family

These coping mechanisms may cause your mental and physical health to decline further. Consider seeking help if these sound familiar.

Coping With Stress in Older Adults

Remember, there's no one-size-fits-all approach to senior stress management. Here are a few different coping techniques you can try to relieve your stress. Be patient as you apply these strategies to determine which are most effective.

Identify Stressors

Try to identify the sources of stress in your life. This may include:

Moving
Changing jobs
A divorce
Financial insecurity
Health issues

Identifying your stressors can help you make informed changes to your routine. For example, perhaps you live alone and are struggling to keep up with your home. Consider moving into a senior living community in Ventura, CA.

You can rely on professionals to handle complex tasks for you. This can reduce the stress of buying groceries, cooking, and loneliness.

Look for a Ventura senior living community that will personalize its care plan based on your unique needs. Relying on their services will give you peace of mind, relieving your stress.

Once you identify your stressors, practice the four As:

Avoid unnecessary stress
Alter the situation
Adapt to the stressor
Accept the things you can't change

You can work with a therapist to make this practice part of your daily routine.

Lifestyle Changes

Improving your mental and physical health can benefit your ability to cope with stress. Start by remaining physically active. Aim for 30 minutes of physical activity daily.

You can:

Dance to music
Walk with friends
Lift weights
Play ping-pong
Attend an exercise class
Go biking

Use exercise as an opportunity to engage with friends and family members in Ventura. Remaining social can ease feelings of stress and anxiety. You can explore your senior living community's wellness program for upcoming classes.

Eating nutrient-dense meals can improve your ability to cope with stress. Consult your senior living community's dining program for healthy, nutritious options.

Try to reduce your intake of caffeine and sugar. This could help you sleep better, improving your ability to cope with stress.

Aim for seven to nine hours of sleep each night. Otherwise, feeling tired can affect your ability to think and function during the day.

Relaxation Techniques

Explore relaxation techniques to improve mental health for seniors, such as:

Deep breathing
Yoga
Visualization
Tai Chi
Self-massage
Meditation
Progressive muscle relaxation

You can combine deep breathing with other relaxation techniques, including aromatherapy or music therapy. Remain patient as you learn how to apply these techniques.

A review of over 200 studies on mindfulness found that it's effective in reducing:

Stress
Anxiety
Depression
Pain

Mindfulness practices may help improve your physical health. They could help ease stress, fatigue, and pain in people with chronic pain. They may help boost your immune system or help you recover more quickly from a flu or cold.

Prioritize Senior Stress Management

Set aside time in your daily schedule for senior stress management techniques this Stress Awareness Month. These tips for coping with stress in older adults may help improve your mental and physical health, benefiting your overall quality of life.

Remember, your environment can make a big difference to your stress levels. Consider moving into a senior living community in Ventura, CA, like The Bonaventure.

Our charming community offers a serene yet convenient lifestyle. Enjoy our all-inclusive amenities, spacious apartments, and engaging programs. Contact us now to schedule your tour.