Written by: Jennifer Gorman (*Amsive Digital) | Reviewed by: Shelley Wyant | *MHP partners with Amsive Digital on news content
Stress Relief for Seniors: Coping Strategies That Work
While retirement is often thought of as a time of leisure and relaxation, this stage of life brings its own set of challenges and stressful events. Keep reading to learn about the causes of stress in older adults and how to get your stress levels under control.
Understanding Stress in the Elderly
In a recent survey, about one in 10 older adults ranked their average stress level as very high. Seniors often don’t talk about their stress because they don’t want to be a burden to their loved ones. Many downplay their stress or try to tough it out, rather than seeing help.
The Aging Process and Stress
Normal biological changes and common social changes combine to make older age a stressful time of life.
Biological Changes with Aging
All of your body’s cells, tissues, and organs undergo changes as you get older. Some of the changes, like wrinkling skin and graying hair, are more visible and can be a major source of stress for some people. Other changes, like changes in the ways your organs work, happen below the surface and can leave you feeling vulnerable about your health.
Social Changes Affecting Stress in Older People
As they age, older adults go through several significant social changes. Their children grow up and move away, they make the transition into retirement, and the deaths of friends and family members become more common. These changes can all contribute to higher stress levels.
Common Causes of Stress in Older Adults
There are many causes of stress for seniors, but some of the more common stressors are health issues, loneliness, and financial strain.
Health Issues and Aging
The risk of developing certain chronic health conditions, like diabetes, heart disease, and arthritis, increases with age. Almost 95% of people over 60 are living with at least one chronic condition, and many have multiple conditions. Managing chronic health issues can be challenging, with 45% of seniors saying their health issues are a major source of stress.
Bereavement and Loneliness
More than one third of people between 50 and 80 years old say they sometimes or often feel a lack of companionship. Bereavement is a major contributor to loneliness as the inevitable losses of friends and family members come more frequently as you get older.
Financial Stress in Retirement
If you’re worried about making your retirement savings last in the face of rising prices, you’re not alone. Nearly half of people 65 and older say the economy is a significant source of stress, with many reporting stress about paying for their basic needs.
Effects of Stress on Older Adults
Learning to manage stress is important because chronic stress can put both your physical and mental health at risk.
Physical Impact of Stress
When you’re stressed, your body releases the stress hormone cortisol. Over time, too much cortisol can increase the risk of certain physical health conditions. High blood pressure, heart attacks, and stroke are just some of the serious health conditions linked to stress.
Mental Health Consequences
Long-term exposure to stress also increases the risk of certain mental health problems. Chronic stress is a risk factor for anxiety disorders. It also increases your risk of developing depression. Stress from a shocking or scary event can lead to post-traumatic stress disorder.
Stress Symptoms in the Elderly
The emotional and physical symptoms of stress act as early warning signs to get your stress levels under control.
Emotional and Cognitive Signs
Older adults who are dealing with stress may notice many changes in their mood, such as:
- Feeling overwhelmed
- Difficulty focusing
- Feeling restless
- Memory problems
- Feeling grumpy or angry
- Feeling unmotivated
Physical Symptoms
Stress can also cause a wide variety of physical symptoms. Some common stress symptoms include:
- Headaches
- Chest pain
- Muscle pain
- Tiredness
- An upset stomach
- Getting sick more often
Managing Stress in Older Adults
Stress management for seniors can start at home with stress-relief techniques and physical activities.
Stress-Relief Techniques Suitable for Seniors
There are plenty of techniques that can help relieve stress. Consider keeping a journal to provide an outlet for your stress or joining a support group where you can meet others who are dealing with similar issues. Research shows that getting a pet can also be helpful, so long as a furry friend fits your budget.
Physical Activities and Stress Management
Physical activity is a powerful way to boost your mood and reduce stress. Some of the options for getting active include taking walks around your neighborhood or joining a senior-focused exercise class at a local gym. Talk to your doctor before starting a new exercise routine.
Therapeutic Intervention for Stress
There are some medical treatments that may be used to manage chronic stress, including psychotherapy and medications.
Psychotherapy as a Stress Management Tool
Psychotherapy, also known as counseling or talk therapy, is a treatment used to manage a variety of mental health challenges, including chronic stress. Some types of therapy focus on changing the negative thinking or behavior patterns that contribute to stress. Others may help you learn new coping mechanisms for dealing with stress.
Medication for Stress in Seniors
Sometimes, doctors prescribe medications to help seniors manage certain stress-related health issues. For example, if stress contributes to an anxiety disorder, medication options include antidepressants and sedatives. Talk to your doctor for more information.
Coping Strategies and Techniques
Stress management for seniors involves using healthy coping strategies, like meditation.
Mindfulness and Meditation for Seniors
Mindfulness is a popular meditation technique with proven stress-relief benefits. It involves focusing on the present moment and letting thoughts and sensations pass without judgment. It can take a while to learn, but classes are widely available in places like clinics and hospitals.
Importance of Social Support
Research shows that friends can reduce the stress associated with difficult life experiences. Friends offer advice, encouragement, and a sense of security during stressful events. To meet new friends as a senior, consider joining a support group or attending events at your local senior center.
Using Hobbies to Relieve Stress
Hobbies are a common coping strategy, with about half of Americans saying they turn to hobbies for relief from stress and anxiety. Some of the most popular stress relief activities for adults are crafting, solving puzzles, and drawing or painting. Other hobbies to consider include gardening and cooking.
Role of Family and Health care Providers
Seniors should not need to navigate stress and aging on their own. Family members and health care providers also have a role to play.
Supporting Elderly Loved Ones
Family members can provide a listening ear and show empathy to their aging loved ones, while spending quality time together. They can also offer practical support to get through stressful times, like arranging transportation to medical appointments and assisting with grocery shopping or other chores.
Health care Providers' Approach to Detecting and Managing Stress
Health care providers are trained to recognize the symptoms of stress, and may use screening tests to identify the mental health consequences of stress, such as depression. They may provide referrals to mental health resources and conduct follow-ups to monitor progress.
Take Control of Senior Stress
Stress and aging often go together, but there are many ways to get stress under control. Consider trying stress management strategies like regular exercise, mindfulness, and hobbies. If you’re struggling with chronic stress, ask your health care provider for help.
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