Everybody’s after a happy life, right? While most people strive for happiness, it can be easy to feel discontent with life. We compare ourselves to others, do things we don’t want to do out of a sense of obligation, try to fit into the mold we think we should be in, etc, etc, etc. It’s exhausting! The stress of trying to do it all can quickly get to us, and cause a host of health issues.
Did you know that stress is one of the worst things for our health? Elevated stress levels that stick around for a long period of time can raise our blood pressure, destroy our sleep, cause heart attacks, strokes, weight gain, mental health issues and many other issues. Phew! That’s not an insignificant list of issues.
Stress is definitely something to be, well, stressed about. But not too stressed, of course, because that could cause problems. But, in all seriousness, it’s very important for everyone to manage their stress levels, but this is especially true for seniors who are already at a higher risk of health issues.
It can be hard to learn to relax. Productivity, often at all costs, is highly prized, and it’s likely that you’ve put that before your own mental health needs for a long time. But stress isn’t productive. In fact, according to Business .com it often gets in the way of productivity!. But learning to let go of stress and focusing on what really matters in your life, you’ll be more relaxed, happier and, wouldn’t you know it, productive with whatever activities you choose to engage with.
What Is Relaxing?
In an article about relaxing in Self, a clinical psychologist brings up the very good point that it’s important to recognize what relaxing looks like to you. Human beings are very different, and we have our own unique needs and sensitivities. For some, relaxing might be going to a rock concert, spending the day at the mall, or going on every single roller coaster at a theme park. For others, the idea of doing any of those things might be wildly overstimulating, and if they chose to engage in those activities they would need to find time to relax after them!
Learn to listen to your body and your mind to find out what you need. The reality is that there are probably several activities that relax you, and you might need a different one or a combination, depending on the day. Lots of people find exercise to be relaxing and help lower their stress levels, but it’s likely that that would need to be combined with some time reading or enjoying a quiet dinner, as it’s impossible to exercise 24/7.
It can sometimes be hard to find your own relaxation style when you are living with a spouse, friends or family. One person might love lying by the pool, while the idea of doing that all day might make you totally antsy. If that’s the case, try to remember that it’s fine to not do everything with other people. Seek out your own form of peace if you need to. When you come back together later in the day both of you will feel rejuvenated and look forward to spending time together.
Get Creative
Pull out those paintbrushes, folks, cause it turns out creativity is a great way to boost your mood and lower stress. An article in Forbes lays out the myriad ways that creativity helps our health, let’s look at a few of them:
Good for our mental health: Forbes says the reason getting creative is so good for our mental health is that it helps us focus our attention on the task at hand, instead of on upsetting thoughts. This is great news for those struggling with anxiety or depression, or anyone who is dealing with trauma or grief.
Makes you happier: While some might equate good mental health with happiness, that’s not always the case. Good mental health can sometimes just be neutral, not fixated on things outside of our control. Happiness, however, goes a step behind. Apparently this happens due to the flow state we can enter when engaging with something creative. We lose track of time, and before we know it we’ve spent hours painting, knitting or playing the piano. This focus on a creative pursuit not only can make us happy because it’s simply enjoyable, but also because it has a result. We’ve completed a painting, or learned a new piece, and that makes us feel food.
There are so many ways for seniors to be creative. You could start writing songs, write and illustrate your own comic book, experiment with recipes, make collages out of seaglass…honestly, the list is endless. If there’s something you’re curious about, why not give it a try? Recently coloring books have become all the rage, and you can find them in almost any genre, from garden themes to Lord of the Rings characters. Being creative is also a wonderful way to connect with others. Invite your friends over for a paint night, or make bracelets with your grandkids. If someone in your life plays an instrument you might make it a goal to be able to learn a musical piece so you can duet with them. Experiment with what brings you joy. There’s no need to do something with the expectation of good results. You can choose to do something purely because you have fun doing it, and that’s enough. Plus, isn’t it always kind of fun when someone’s drawing looks really silly, or they do a dance that they make up a good portion of because they forgot the steps? As long as you have fun, that’s all that matters.
Schedule Time
It might sound way too formal to do something like scheduling time on your calendar to relax, but for some people that might be the only way they actually do it! If you’re struggling to calm yourself down and relax, or find yourself in a guilty spiral every time you try (a common problem), then maybe try putting aside dedicated time that it meant specifically for you to set your worries aside and focus on you. This way you can’t fight it – it’s in the schedule, after all!
There’s nothing wrong with having a busy schedule in retirement. Having volunteer work and social commitments can be very fulfilling, but it’s important to still make sure you have time to unwind. That’s why it can sometimes be useful to purposefully put aside time in your day to do something that relaxes you. However, be sure to not only give yourself time as a reward. You are always deserving of relaxation, and you should live a life with as little stress as possible. You don’t need to have accomplished anything to feel “worthy” of relaxation, you can simply relax. So don’t worry about scheduling this time after completing a task or running an errand. Only put it in your calendar if you feel that having that dedicated time will help you achieve it.
Start a Meditation Practice
Some forms of meditation have been around for thousands of years. When something has not only stuck around for that long, but has also produced several different branches all over the world, you know there has to be a good reason behind it. That reason is that millions of people who practice meditation find themselves calmer, happier and more at peace. As the Mayo Clinic says, not only can meditation help you find calm in the moment, but meditation has ripple effects throughout your day, helping stressors become more manageable and giving you an inner sense of balance.
Long term practitioners of meditation might experience improved sleep, stress management, patience and overall better health.
Journal
It’s true that talking to others is a good way to relieve stress. We all need community, and finding a good listening ear can be very helpful in lowering anxiety. But, did you know that you can get some of these same benefits just by writing down your thoughts? Turns out paper is also a great listener!
Studies have shown that expressing ourselves in a journal can help us process our emotions and get through traumatic events. By writing down our thoughts we are able to view them from an outside perspective instead of sitting inside them. Journaling can also be very helpful for individuals who tend to ruminate on unpleasant events. By consistently recording the event down on paper, it can eventually lessen the need to dwell on it, letting you move on to better things.
Aside from journaling about upsetting experiences and thoughts, there has also been a recent focus on the benefits of a practice known as gratitude journaling. Gratitude journaling is the practice of putting aside time each day to write down the experiences, things and people that you are grateful for. Generally people will choose three to five things to write about, and will attempt to be as specific in their descriptions as possible.
Gratitude journaling can be beneficial for everyone, but is particularly useful for people who tend to focus on the negative side of things. Everyone has something to be grateful for, but sometimes, especially when going through a tough period, it can be hard to notice. Putting aside time to journal specifically about what’s going well in your life can help you focus on all the good around you. While at first it might be hard to come up with enough to be grateful for, over time you might find it tricky to stick to the number you’ve decided on!
Regardless on how you decide to use journaling, here are a few things to remember:
- Don’t judge yourself. No one else is going to read what you wrote. Keep your journal in a private place and let your feelings and thoughts out as honestly as possible.
- Journal in a private place where you can focus on your writing without distraction.
- Commit to a certain amount of time. This might be three minutes or thirty, but just set a clock and let the words come out.
- Allow yourself to feel how you feel. Sometimes it might be very difficult to write down your experiences. Allow yourself to take breaks if you need to or cry.
- Try to journal at the same time each day. Of course, it’s important to adjust as needed, but picking the same time of day to journal can help you build it into your routine.
Listen to Music
Music can be a great way to sooth the mind. In fact, in a paper from the University of Nevada, it was shown that listening to music of 60 beats per minute could help your brain produce alpha waves, which are the type of brainwaves needed to help promote relaxation. Regardless of whether or not you’re listening to music at that specific beat, music can help us feel focused, calm and alert. So throw on your favorite tune to help you complete a task, or delve into a classical playlist before bed to help you wind down.
Therapy
Sometimes you just need someone to talk to. It can be exhausting keeping your emotions inside, and, while it’s always good to talk to friends and family, sometimes there are topics that you’re just not comfortable discussing with those closest to you, or you’re worried about burdening them when they’re also going through troubles of their own. Therapists and mental health counselors have received specialized training to help you work through difficulties, and they’re an unbiased listener, which can be very helpful.
There are so many options for different types of therapy, such as traditional talk therapy or cognitive behavioral therapy. Whether you’re struggling with grief, anxiety or depression, or simply feel like you could benefit from talking to someone, it’s worth looking into sessions with a therapist. Total Life offers therapy over the phone and accepts Medicare, so you can access support from the comfort of your own home.
Spend Time With Loved Ones
Finally, one of the best ways to reduce stress is by spending time with people you love. Humans aren’t meant to be alone, and one of the biggest stressors on seniors is loneliness. It can be difficult to keep up with socializing, especially as you get older. You might lost your spouse or friends, and sometimes family isn’t available or lives far away. That’s why it’s so important to make sure you’re putting yourself in situations where you’re meeting new people, whether at a local class or support group. And try to reach out to the people you care about. Make time for phone calls or plan a weekly date for dinner or coffee with your friends. It might seem like too much work to organize, but the feeling of joy and peace you’ll get after spending time with people you love will make it all worth it.
People with lowered stress levels enjoy better sleep, digestion, heart rates and blood pressure. Relaxing can literally extend your life. So, don’t wait on taking the steps you need to enjoy a more relaxing and enjoyable life!
