Everyone experiences stress from time to time – it’s a normal part of being human. However, if left untreated stress can cause serious health issues such as digestive upset, headaches, difficulty concentrating, worsening mental health, and, in the worst cases, stress can lead to heart conditions, Type 2 diabetes, obesity and strokes.
Because of this, it is incredibly important that the stress levels of an individual be well managed. Stress management can be especially tricky for seniors, as they may be facing additional health conditions that make it difficult for them to focus on getting their stress levels down. This is why it is often up to caregivers to pay attention to behavior that may indicate high stress levels and implement a variety of strategies in order to take a senior from stressed to blessed. After all, if the senior you care for is in a good space, then it’s a lot likely that you will be too!
Get Talking
The first thing you’ll want to do when you notice that the senior you care for is struggling is to start asking questions. There can be several explanations for why they might be experiencing elevated stress levels, and you might be surprised at the reasoning behind it.
Many seniors struggle with the many transitions that they experience in their golden years. They might be struggling with a feeling of aimlessness after a fulfilling life spent at a job they loved. A shift away from work or a former life could also result in feelings of loneliness and that could be causing extreme stress.
Another common reason for stress is the grief that comes from losing a loved one. As people age they lose more and more of their family and their peers, and that can obviously result in intense feelings of grief, which would naturally lead to stress.
However, even if you believe you know the cause of the stress it’s always still a good idea to have a conversation about it. While it might be the result of one of the above issues, it could also be something you wouldn’t expect. For example, you may have been making them food they don’t enjoy and they’ve been too embarrassed to tell you. Stress can also be a build up of many different things in a person’s lives and it might be difficult for them to pinpoint one specific thing that’s causing them to feel distraught.
Whatever the reason, try to approach the conversation with an open mind. Even knowing that you’re non-judgemental and supportive can potentially help to lower their stress levels, so always begin by asking them what’s going on to try to get to the bottom of the issues they’re facing.
Therapy
If the senior you care for has been experiencing stress, then this might be the perfect opportunity for you to introduce the idea of them seeking out the support of a mental health counselor or senior’s therapist. A mental health professional can not only talk with them about issues that may be too complex or sensitive for a caregiver to be equipped to deal with, but a therapist can also help seniors craft a plan that can help them manage their stress long-term.
Therapists have a wide-range of specialties, and many of them accept Medicare and are available to speak to online or over the phone. If you notice the senior you care for is stressed, then therapy might be a great option for them to explore. It’s also a good idea to take this opportunity to make sure they are staying up to date with their doctor appointments and medications.
Hobbies
Sometimes people are stressed because they don’t have something joyful to focus on in their lives, or they have too much free time and all they are lacking a sense of purpose. That’s why hobbies can be so beneficial to people who are experiencing stress.
Hobbies don’t have to be challenging or expensive. You could introduce a new game to the senior you care for, such as chess, checkers, or a basic card game. After learning the rules, this could be an activity that you do together every day. Or perhaps it could be a tradition that you learn a new game together every few weeks. At the end of three months you could have a championship tournament with all the games you’ve learned, and you could even bring prizes!
Other ideas might be baking together or engaging in an artistic pursuit such as painting or playing the piano. You don’t need to be good at hobbies in order to enjoy them, which is an important reminder for everyone. Just have fun, and watch the stress begin to melt away.
The Great Outdoors
There is a mountain of evidence that speaks to the positive effects of spending time outdoors. This is also a great opportunity for the two of you to get to know outdoor spaces in your city. Depending on where you live that might mean a mountain valley, ravine system or small parks throughout a city. Regardless of what your options are, all of them can have the same benefit: a sense of calm and peace. While you’re outside, encourage the senior you care for to take time to sit and breathe in the fresh air. Observe the different kinds of plants and count how many different birds you hear. You might even purchase a field guide and get to know the various species in your area. Spending time outdoors is also an excellent way to incorporate the next item on this list…
Stay Active
It’s no secret that exercise is good for our physical health, but it turns out that it’s good for our mental health as well. Getting daily exercise releases endorphins, which in turn can lower stress levels and leave us feeling calmer and happier.
One of the reasons many people have trouble sticking to an exercise program is that they haven’t yet found a type of physical activity that they enjoy doing. However, if someone gets pleasure out of the activity they choose, they are much more likely to make it a part of their regular routine.
There’s really no right or wrong way to exercise, so help the senior you care for explore different options until they find the right fit. Some great options include swimming, walking, gardening, tai chi or yoga. However, those are simply suggestions. Try out different classes to get an idea of what works and is enjoyable.
Get Laughing
It’s hard to feel stressed when you’re having a good time! Laughter is a powerful medicine, and that’s not a joke! Find ways to laugh together to bring down stress levels. This might mean watching some funny movies, going to a comedy show, telling funny stories, or even doing Mad Libs. Often we feel stress when we don’t have enough play and joy in our lives, so laughing together can ease some of that tension.
Eat Well
Again, it’s no surprise that eating well is connected to good health, but it has a significant impact on stress levels as well. If you eat a lot of fried or sugary foods then it’s much easier to feel jittery and uneasy. Eating poorly also has a cascading impact on other healthy habits, such as exercise and sleep. It’s challenging to want to exercise when you’re not fueling your body with nourishing food, and it’s tough to get adequate sleep when you’re unexercised and lethargic from too much unhealthy food.
While there’s nothing wrong with an occasional treat, it’s important that you focus on giving the senior you care for a healthy, well-rounded diet. This means lots of fruits and vegetables, protein, fiber and healthy fats.
Just like with exercise, it’s much more likely that someone will be able to stick to a healthy diet if they’re eating food they enjoy. Try out new recipes and incorporate lots of different vegetables. Experiment with different proteins like meat, fish, tofu and beans. Cooking might even become one of you and the senior you care for’s favorite hobbies!
Something to keep in mind when preparing food is that a good spice and herb cupboard can go a long way. Sometimes a love for vegetables can be unlocked just by adding in a little bit of salt and oregano.
Another thing to keep in mind when thinking about a healthy diet is to make sure that it includes plenty of fluids. Water is always the best choice, but that can also include herbal teas and occasional juice. If the senior you care for doesn’t enjoy drinking plain water you can add citrus, cucumber or try out various sugar-free flavour syrups that you can purchase at your local grocery store.
While the switch to a healthier diet may not be received well at first, when it is followed by lower stress levels, it just may be able to convince the senior you care for that it’s the right choice going forward.
Breathe Easy
Meditation is more popular than ever before, and for good reason! Breathing exercises and meditation have been shown to reduce stress and improve sleep, among many other benefits. Who knew that something we do every second of every day could be so good for us!
It’s thought that as little as even just one minute of breathing exercises a day can make a difference, so it’s an easy and effective habit to introduce to someone experiencing stress. You can look up techniques online, download an app or visit a meditation center for tips. Several therapists and mental health professionals also recommend breathing exercises and meditation, so if the senior you care for is also in therapy then it might be worthwhile for them to mention their interest in breathing exercises to their therapist in case they have any good tips.
Time with Friends
We’ve all had a bad day that has been completely turned around because we got to talk to someone we loved, right? The importance of community and investing in close relationships cannot be overstated. We are naturally social creatures, and having a strong support system is so important for our wellbeing. Sometimes, seniors who rely on caregivers can grow increasingly isolated, especially if they are getting on in years and many of their community members have passed on. Make sure the senior you care for doesn’t become further isolated. Everyone needs friends. Visit community and senior centers, take part in events and plan outings with other seniors to make sure your senior is getting the stress-reducing social time they require.
And Animals…
Time with friends is important, but so is time with animals. Interaction with animals have been shown to have a calming effect, that’s why so many animals, such as dogs, horses and birds, are used to support those with mental health conditions, whether as a part of therapy or as a constant companion. This doesn’t mean you need to run out and get a pet, but it’s worth making some time to visit a friend with a pet, or even to go to your local petting zoo. You might be amazing at how transformed someone can be just by getting to spend. A little bit of time with an animal.
Sleep Routine
The last suggestion for how to reduce stress is to put a lot of emphasis on establishing a consistent bedtime and sleep routine. Many seniors struggle with getting adequate sleep as they age. This is due to a variety of factors, such as illness and naturally changing sleep patterns. However, one of the best things someone can do is to follow healthy sleep habits and have a solid structure in place at night. This means cutting out any screen time before bed, not eating too late, etc, etc. You can also help by making sure the senior you care for has a comfortable bedroom. It should be cool, clean, and with soft and freshly washed bed sheets. Along with a comfortable space you’ll want to find some sort of ritual that they can do before bed. This might be reading them a chapter of a book, or having a small cup of herbal tea or milk with honey. Having a set routine at bedtime can train someone’s body into knowing when it’s time to sleep. Keeping things consistent will make it more likely they’ll get a good sleep, and it’s much easier to deal with stressors when you’re well rested.
Lowering stress levels can have a ripple effect into all other areas of your life. By building community, eating well, exercising, and employing all the other tips mentioned in this blog, you can improve the mental health of the senior you care for, and take them from feeling stressed to feeling blessed!
