There are many different phases in life, all of which come with their own sets of pressures and stresses that can affect us in different ways. While education, work, and family stress can be common during the early years, as we get older, health concerns, family changes, retirement, and changing social dynamics are some of the common contributors to the anxiety and stress we experience.
But the good news is that stress and anxiety are manageable. Before getting into techniques though, it is important to speak to a professional if your stress and anxiety are affecting your day-to-day life. They can help you understand the underlying cause of your stress and anxiety and give you tools and/or medication to manage them. But there are also stress management and relaxation techniques that can help you regain emotional balance and improve mental well-being.
Understanding Anxiety In Older Age
Getting older can bring about a lot of changes, or transitions, as they call it—often people
transition from an active professional life to retirement, dealing with chronic health conditions, the loss of loved ones, or even the anxiety of evolving social roles. This can not only worsen but trigger feelings of worry, as the feeling of uncertainty can be overwhelming.
It can be hard for older adults to express their anxieties candidly, making it difficult for anyone to not only recognize what they are going through but also offer assistance. So it is important to understand the subtle signs of anxiety such as increased muscle tension, difficulty falling and staying asleep, or feeling overwhelmed by routine daily tasks.
Anxiety is common in younger and older adults, but it is important to acknowledge and understand its symptoms so it can be managed.
The Impact of Anxiety and Stress in Later Years
- Health concerns: Chronic conditions like diabetes and blood pressure (hypertension), consistent medication, and accessibility limitations can bring about a lot of stress and anxiety. It can trigger feelings of loss of independence or coping with discomfort.
- Financial concerns: Retirement can often bring about stress for financial security because there is a transition from a steady income to the dependency on savings and pensions.
- Losing loved ones: As we get older, the emotional toll of losing a spouse, family member, or close friend can trigger feelings of being alone and feeling isolated.
- Limited social interaction: Transitions such as retirement, relocation, or health concerns can limit or reduce social interactions, which can also exacerbate feelings of isolation and anxiety.
These stressors can cause a significant impact on overall health, and so including simple ways to reduce anxiety can help improve mental health and relaxation.
Simple Stress Management and Relaxation Techniques
- Mindful breathing and meditation
Mindful breathing is one of the most effective ways to manage stress and anxiety. By focusing on breathing, it helps ground people and allows them to be present in the moment, reducing worries about the past or future.
How to practice mindful breathing:
- Find a quiet, comfortable place to sit.
- Close your eyes and focus on your breathing.
- Inhale deeply through your nose for a count of four, hold for four, and exhale slowly through your mouth for a count of six.
- As you breathe, try to clear your mind of thoughts. If your mind wanders, gently refocus on your breath.
How does this help? Mindful breathing activates the parasympathetic nervous system (PNS), which helps in relaxation and reduces stress. Being consistent with this habit can lead to noticeable improvements in mood and anxiety.
Meditation also helps with clearing mental clutter, which helps in encouraging calmness. Short 10-minute sessions a day to start are ideal—you can extend the time as you become more comfortable with it.
- Physical activity
Moving the body is excellent for releasing stress—the body releases endorphins, or ‘feel-good’ hormones, during this time, which naturally relieves stress and anxiety. 30 minutes a day, 4 days a week, is ideal to start—try with low-impact activities first and always speak to a professional if you have a medical condition.
- Walking: A simple yet effective way to stay active, plus the bonus of nature and fresh air helps with mental clarity and reduces anxiety.
- Yoga: The gentle movements of yoga poses, along with stretching, help with mindfulness that calms the nervous system. It also helps with flexibility and strength.
- Social connection and emotional support
Social isolation and loneliness are important factors to consider when it comes to experiencing stress and anxiety in later years of life. Intentionally staying socially active and connected with those around you can help lift feelings of anxiety and depression.
How to stay connected:
- Join groups: If you have a particular hobby or would like to start a new one, joining groups that have the same interest as you helps provide both mental stimulation and emotional support. These could include groups such as book clubs, gardening groups, or art classes.
- Online communities: If you are unable to leave your home or have accessibility challenges, online communities are another way to make new friends or stay connected with others. Using social media, scheduling video calls, or even having online game and movie nights are some fun options.
- Prioritize your sleep
Sleep is essential when it comes to managing stress and anxiety—poor sleep quality can make stress worse but also cause irritability and cognitive decline.
Tips for better sleep:
- Have a set routine: Go to bed and wake up at the same time each day—this will help regulate your sleep cycle, aka your circadian rhythm.
- Relaxing environment: Dim the lights and avoid screens (phones, laptops, TVs, or tablets) at least an hour before bed. Try calming activities like reading, listening to soothing music, or practicing gentle stretching.
- Control disturbances: Make sure your room is cool, dark, and quiet. You can use blackout curtains or a white noise machine if that helps you feel more comfortable.
- Focusing on emotional clarity with journaling
Writing has been known to help relieve stress and emotions for a while now. It helps you introspect and reflect on your thoughts, which can help you understand the cause of your stress and work towards healing them. It’s a safe space for you to express yourself without judgment and release pent-up emotions.
How to start journaling:
- Schedule time: Try and take 10-15 minutes a day to journal about your day, emotions, or any specific worries.
- Gratitude journaling: Sometimes, focusing on what you’re grateful for shifts your perspective and improves your mental well-being.
Structure and organization should be the last thing on your mind, unless, of course, that relaxes you—but just write freely. Over time, this practice can help you understand your anxiety triggers and identify ways to manage them.
Stress and anxiety can at times feel as though it is never-ending, and because of various moving pieces in life, it can feel somehow worse. However, with a little encouragement and confidence in including stress management and relaxation techniques, emotional well-being and balance can definitely be restored.
FAQ’s
- How long should I meditate every day?
Meditation doesn’t have a set time, nor is it mandatory to do long sessions. Starting with 5-10 minutes a day is enough to see improvement in mood and stress levels. Over time, as you get comfortable, you can increase the amount of time you spend meditating each day. - How can I stop feeling lonely with my family far away?
It can feel isolating when your loved ones aren’t within arm’s reach, especially if they’ve been around you for a long time. This is a normal feeling to have, and while it is a very natural part of life, there are ways you can maintain those emotional connections. Scheduling phone calls or viral dates, interacting on social media or messaging apps, and joining local community groups are just some of the ways. - What are some natural ways to reduce stress and anxiety?
Besides the tips listed above, aromatherapy, herbal teas (such as chamomile or lavender), and essential oils are effective, natural, and easy ways to help improve stress and reduce anxiety. Doing these as part of your bedtime routine is also greatly beneficial.