Mental health is a hot topic these days. While it used to be taboo to speak about, more and more people are now realizing the value of speaking up about the issues they face with their mental health.
One of the most talked about issues is anxiety, which affects a staggering 40 million Americans every year. Although some people might suffer bouts of anxiety, others suffer from generalized anxiety disorder, which is the most common anxiety disorder diagnosis.
While anxiety is certainly an unpleasant condition to deal with, there are thankfully many resources available to seniors who suffer from this condition. So, today, let’s take a look at some of the tips that can help ease some anxiety and give seniors a little bit of relief.
Therapy
There are so many qualified therapists and counselors out there who are ready to help, and many of them are able to offer services online, so you don’t even need to leave the comfort of your own home to be able to access this resource. Therapists with Total Life have a range of specialties, so you are sure to find someone who is the best fit for you and your unique circumstances. Total Life also accepts Medicare, so you can take being able to afford therapy off of your list of worries.
Studies have shown that therapy is incredibly effective at improving mood and well being, at some times it’s been shown to be even more effective than medication! However, therapy isn’t a one size fits all situation, so it’s always a good idea to get in touch with a qualified professional to find out what approach is best for you. Some people benefit most from simply talking through their worries with someone, while another individual might like being given breathing and journaling exercises. Sometimes it takes a little bit of trial and error to find out what the best method is for you,, so be patient.
Community
One of the best management strategies for anxiety is having a strong support network. Think about it, one of the reasons therapy is so powerful is because of the human connection it provides. Humans are social creatures, but, as a person ages and loses some of their peer group, the risk of loneliness increases.
Loneliness can be debilitating, especially when it is preceded by the loss of a dear friend or spouse. And unfortunately many people retreat into solitude instead of reaching out for help. Community is a great way to alleviate symptoms of loneliness and anxiety. There are many ways to go about building community. You might join a local club or begin taking a class in a subject matter you’re interested in. You can check out local event pages for concerts, poetry readings and social events. Great places to find out about different opportunities are senior centers and recreation centers. Both will be able to provide resources, and most will also have their own event calendars that may spark interest for you. Community can also be found at home. Many seniors choose to move into retirement residences for precisely that reason – it’s a built in community! Other seniors might choose to move into a home with roommates, so that they’re still in a more intimate living situation, but have friends they can arrange weekly dinners with, and who can be nearby if they need help during an illness or similarly difficult moment.
No one should go through life alone. While it might feel intimidating to make new friends, the benefits it will have on your anxiety levels far outweigh those initial feelings of nervousness.
Nutrition
You might be surprised at how impactful diet can be on your mental health. While proper nutrition has long been known to be important for maintaining a healthy lifestyle, it’s not just physical fitness that is impacted by a whole food diet. Research shows that a diet rich in vitamins, minerals, protein and healthy fats can not only help with focus and clarity, but it can also lower stress levels and lead to a calmer, happier life!
Just like with therapy, there is no one size fits all with nutrition, so it’s always a good idea to seek out the advice of a licensed nutritionist, especially if you are dealing with a condition like type 2 diabetes or high blood pressure. However, general advice is to make sure you include lots of fresh fruit and vegetables to your diet, and make sure you include healthy fats, proteins and fiber with every meal. Excess sugar, alcohol and caffeine have been known to exacerbate anxiety symptoms, so it’s also a good idea to consume them in moderation. Thankfully there are now so many wonderful alternatives to the most tempting food and drink items, so you should still be able to satisfy your cravings with a few simple modifications.
Another key to good nutrition is ensuring you stay adequately hydrated throughout the day. If you struggle to drink enough water a great tip is to add a squeeze of citrus or some fresh cucumber or mint to your water to jazz it up a bit. You might also benefit from opting for herbal tea or an occasional fizzy water to help you get enough sugar and caffeine free hydration..
Sometimes when people struggle with anxiety or depression it can be difficult to want to go for healthy options, so be kind to yourself. Working with a nutritionist, meal planning or signing up for a health-focused meal service are all great options to help you stay on track with your nutrition goals.
Exercise
Do you see a trend here? Yes, a lot of the best techniques to help with anxiety are exactly the same recommendations that are made for people looking to live a healthy life overall. However, anxiety can sometimes be so debilitating that it can be difficult to even get up and go for a walk! So again, be patient with yourself, but just know that many seniors notice a positive difference in their mental health by adding in something as small as a short walk around the block every day.
One of the most important things to consider when planning out an exercise routine is finding a type of exercise you enjoy doing. If you like the activity you choose then you are a lot more likely to continue with it on a long-term basis, which will help keep you physically healthy and assist in managing your anxiety levels. There are so many different kinds of exercise to choose from, from walking to swimming to joining a ping pong club. Once again, senior or recreation centers are a great place to start if you don’t know what the right choice for you is. And just because you try something doesn’t mean you have to stick with it! If you don’t like going to the gym don’t keep doing it, because perhaps joining a bowling league is a better choice for you instead!
Meditation/Breathing Exercises
Most people who deal with anxiety are familiar with panic attacks, or moments where it feels like it’s difficult to breathe. Sometimes it might even be difficult to get to sleep because it feels like your heart is racing and your mind just can’t turn off. For seniors struggling with anxiety or depression, meditation can be incredibly restorative.
Although many people think of meditation as a practice where someone completely empties their mind, it is actually a lot more focused on letting thoughts come and go, insteading of holding on and fixating on one troubling thought in particular. This can be very powerful for seniors who struggle with rumination and just can’t seem to let go of a difficult moment in their past or a worry about their future. And for many, simply practicing focused breathing is enough to have a major difference in their mental health. We breathe all the time, but how often do we really put intention behind it? There are several breathing techniques that have been shown to be very effective for people struggling with anxiety and it’s all about finding the right fit for you. A mental health counselor or a meditation app are both great resources for learning more about how to make meditation and breathing exercises a part of your daily routine.
Nature
It has been shown that spending time in nature can have a very positive impact on people who have anxiety and depression, so use that as your cue to get outside! While of course this could be combined with exercise, you don’t need to be active to be able to reap the benefits of the great outdoors. Simply surrounding yourself in nature is enough. Visit a local park and sit on a bench and breathe in the fresh air. You might also consider planting a garden that you can work in, so that nature is always at your doorstep. Even if you don’t have much of a green thumb, there are many easy to maintain plants that can look beautiful and give you a connection with the earth. This also feeds into the next tip…
Creativity
Having a creative hobby is a great way to spark joy and give your life more focus and clarity. This might look like designing your own garden, or experimenting with watercolors for the first time. Creative outlets are a great way for humans to be able to express their emotion – just think about all the wonderful books, movies and music that have come from some artists’ most difficult moments! Of course, you don’t need to write a best-selling book in order to benefit from creativity, you just need to do something you enjoy. Art is something that can be just for you, and you don’t need to be good at it. So start journaling, buy some canvases, take up the piano or cut out pictures from magazines to make some collages. This can be a great thing to do on your own, or you could invite friends and family over and have a paint night! Many seniors spent their lives in jobs that didn’t allow them the ability to express their creativity, so this is a great time to explore that part of yourself and get the mental health benefits that come along with it.
Volunteer
Sometimes anxiety in seniors can result from a feeling of lack of purpose. Many seniors have dedicated their lives to a fulfilling career, and, once they retire, they are unsure of how to spend their time. While some people love the freedom this time provides, others can flounder and end up feeling isolated and anxious. Volunteering can be a great option for seniors who are looking to give back to their community and find a sense of purpose again. And, the great thing about volunteering is that, since you are giving your time for free, many organizations can be fairly flexible about the time you commit to giving. The following is a list of some common places seniors enjoy volunteering at:
- Food banks/soup kitchens – help sort and provide food to community members in need
- Animal shelters – spend time with neglected animals who are in search of their forever homes
- Libraries – help with community events like reading programs for children
- Art festivals – help with ticketing in exchange for the opportunity to see movies or live music for free
Volunteering can be incredibly fulfilling and enjoyable, and can aid in community building as well. Many volunteers become friends and enjoy spending time together outside of their volunteer commitments.
Time with Animals
There’s a good reason why so many people turn to animals for help with their anxiety! Many animals are very intuitive, and can be very effective in helping people struggling with anxiety disorders. Even some animals who haven’t been specifically trained to help with anxiety can often have a positive effect on a person’s mental health.
Of course, not everyone is in a position to be able to care for a pet, but that doesn’t mean that this mental health support can’t still be useful. There are therapy centers that offer time with horses, cat cafes where you can get in a cat snuggle with your latte, or you could combine pet therapy with volunteering, and get involved with an animal shelter. You might even reach out to family to ask them to bring their dog by or let you spend an afternoon with their cat. You might be surprised at just how calming spending time with an animal can be!
While these are all useful tips for seniors struggling with anxiety, there is no instant method for dispelling this serious mental health condition. Remember that it’s always important to visit your family doctor to get a diagnosis and find out if there are any further recommendations that they might make, including medication. Sometimes anxiety might have been caused by a specific trauma and you might need targeted help to get past it and on to a happier life.
Whatever the root cause of your anxiety, if you follow these tips they are almost guaranteed to offer you some relief.
