Because of its relationship to inflammation and disease, learning to recognize the emotional and physical signs of stress can be an important first step toward taking care of your health. In an older person, these can include: 2. But if something feels off, it probably is.

The good news is, there are some really good stress management strategies anyone can use. Choose one or two approaches that interest you and are realistic. Cliff, for example, got help paying for housing.

Linda asked about applying for SNAP benefits. And Charlsie took steps to overcome her technophobia by seeking assistance at her local senior center.

Following a healthy, balanced diet can boost the immune system, help combat the effects of inflammation, and fuel positive physical energy. Drinking enough water yields many health benefits , including improved brain performance.

Adding a glass or two a day can help keep you mentally sharp and stabilize your emotions. Plus, keeping yourself hydrated leads to better digestion, eases headaches, and boosts your energy, too.

Regular physical activity helps reduce blood pressure, ease arthritis pain, combat chronic illness, and lift your mood. Even gentle movement like tai chi can make a world of difference. Sleep is essential to good physical and mental health. In particular, REM deep sleep helps regulate mood and memory.

Sleep quality can be improved with a comfortable mattress that fits your sleep preferences. Engaging in deep breathing, positive visualization, and other mindfulness practices can help calm racing thoughts, slow a rapid heart rate, relax tensed-up muscles, and create a sense of well-being.

There are many different ways to meditate , so take time to explore some approaches and find one that works for you. Remember: everyone experiences stress from time to time.

Being proactive about managing yours can maintain your physical and mental health and well-being so you can age well. The American Institute of Stress. Seniors and Stress. Try to:. Support in your life from family, friends, and your community has a big impact on how you experience stress.

Having support in your life can help you stay healthy. Support means having the love, trust, and advice of others. But support can also be something more concrete, like time or money.

It can be hard to ask for help. But doing so doesn't mean you're weak. If you're feeling stressed, you can look for support from:. Stressful events can make you feel bad about yourself. You might start focusing on only the bad and not the good in a situation. That's called negative thinking.

It can make you feel afraid, insecure, depressed, or anxious. It's also common to feel a lack of control or self-worth. Negative thinking can trigger your body's stress response , just as a real threat does.

Dealing with these negative thoughts and the way you see things can help reduce stress. You can learn these techniques on your own, or you can get help from a counsellor. Here are some ideas:. If you're ready to reduce stress in your life, setting a goal may help.

Try following these three steps:. Stress can be hard to deal with on your own. It's okay to seek help if you need it. Talk with your doctor about the stress you're feeling and how it affects you. A professional counsellor or other health professional can help you find ways to reduce stress symptoms.

He or she can also help you think about ways to reduce stress in your life. A counsellor or health professional is useful for:.

You may need treatment for other emotional problems related to stress, such as anxiety , depression , or insomnia. Treatment may include medicines or professional counselling.

Author: Healthwise Staff Medical Review: Kathleen Romito MD - Family Medicine Donald Sproule MDCM, CCFP - Family Medicine Christine R. Maldonado PhD - Behavioral Health Adam Husney MD - Family Medicine Steven Locke MD - Psychiatry.

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FIND Services and Resources. Breadcrumb Home Search Health Topics Stress Management. Print Feedback Email a link. Stress Management. Topic Contents Topic Overview Health Tools Causes of Stress Effects of Stress Measuring Stress Ways to Relieve Stress Ways to Avoid Stress Setting a Goal to Reduce Stress If You Need More Help Related Information Credits.

Topic Overview What happens when you are stressed? What can you do about stress? To get stress under control: Find out what is causing stress in your life. Look for ways to reduce the amount of stress in your life. Learn healthy ways to relieve stress and reduce its harmful effects.

How do you measure your stress level? How can you avoid stress? You might try some of these ideas: Learn better ways to manage your time.

You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first. Find better ways to cope.

Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better. Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how much alcohol you drink.

Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Or write down your worries and work on letting go of things you cannot change.

Learn to say "no. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way. Ask for help. People who have a strong network of family and friends manage stress better.

How can you relieve stress? Try some of these ideas to see which ones work for you: Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. It can help to write about the things that are bothering you.

Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust. Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever.

Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong.

Focus on the present. Try meditation and imagery exercises. Listen to relaxing music. Try to look for the humour in life.

Laughter really can be the best medicine. Health Tools Health Tools help you make wise health decisions or take action to improve your health. Actionsets are designed to help people take an active role in managing a health condition.

Insomnia: Improving Your Sleep Managing Job Stress Stop Negative Thoughts: Getting Started Stress Management: Breathing Exercises for Relaxation Stress Management: Doing Guided Imagery to Relax Stress Management: Doing Meditation Stress Management: Doing Progressive Muscle Relaxation Stress Management: Managing Your Time Stress Management: Practicing Yoga to Relax Stress Management: Relaxing Your Mind and Body.

Interactive tools are designed to help people determine health risks, ideal weight, target heart rate, and more. Interactive Tool: How Well Do You Bounce Back? Causes of Stress A lot of things can cause stress. Personal problems that can cause stress Your health , especially if you have a chronic illness such as heart disease, diabetes, or arthritis Emotional problems , such as anger you can't express, depression, grief, guilt, or low self-esteem Your relationships , such as having problems with your relationships or feeling a lack of friendships or support in your life Major life changes , such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city Stress in your family , such as having a child, teenager , or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems Conflicts with your beliefs and values.

For example, you may value family life, but you may not be able to spend as much time with your family as you want. Social and job issues that can cause stress Your surroundings.

Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress. Your social situation. Not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life.

Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress. Losing your job or not being able to find work can also add to your stress level.

Post-traumatic stress You may need help dealing with stress if you have faced a life-threatening or traumatic event such as sexual assault rape , a natural disaster, or war.

Effects of Stress Stress causes changes in your body. The online magazine that helps you understand tomorrow's workforce trends, today.

Founded in to deepen the understanding of the intersection of well-being, purpose, and performance. EN - US. For Business. And this stress is on top of the daily stressors we already experienced before.

Stressors such as work, health, finances, family, and relationships. A little bit of stress can be healthy. The scope of the stress problem is another part of the reason managing stress effectively is so significant.

Everyday stressors include everything from the daily commute to paying your taxes. Stress affects everyone. You may experience one or two of the above symptoms while your friend is grappling with five of them. Both responses are entirely normal but require different stress management techniques.

Learning to manage stress effectively is crucial for your long-term health and well-being. Here are four of the main benefits of using stress management techniques:. You probably already know that excessive stress is associated with poor physical and mental fitness.

One study even found that stress can be as bad for you as smoking five cigarettes per day. Burnout is a result of prolonged stress. According to Gallup, 8 out of 10 employees experience burnout at least some of the time. But while we tend to associate burnout with work, it can also be caused by other extended stressful situations, such as caring for an elderly parent.

According to the American Heart Association, stress can have serious long-term health consequences. When your stress response activates, your heart rate is higher than normal.

This increase is not a problem if it only lasts a short time. But when stress dominates your everyday life, it can put pressure on your heart. It detracts vital energy from processes and systems, such as the digestive and reproductive systems. It can also affect your endocrine system, which is responsible for your hormonal health.

This can create imbalances in your body that lead to health problems and disease. Home should be a sanctuary. But they can actually be one of the most significant sources of stress in our lives. For example, you might struggle with a relationship with a family member or neighbor, financial problems, or your daily routine.

If you feel that someone in your home is mistreating you, speak up for yourself. Let them know how their behavior is affecting you.

Communicating the problem will help you find a solution and reduce your stress. This solution will reduce the stress the problem is causing you. Humans love to problem-solve , so it will also give you a sense of satisfaction.

If your outer world is chaotic, it can create disorder in your mind and make you feel more stressed.

Having a clean and tidy home helps maintain mental balance and reduce stress by giving us a sense of control over our lives. If possible, find a space in your home where you can be alone and dedicate time to yourself.

And because it can affect your work performance and other areas of your life, reducing stress at work is more important than ever. You can use these four stress management techniques at work:.

Knowing your job expectations is fundamental for fulfilling your role at work. Being unsure of the requirements can cause stress. Ask for clarification from your supervisor whenever you need it. Multitasking reduces your effectiveness at work. Not only that, but it makes us feel more stressed and more likely to drop the ball on something.

Workplace conflict can be a major source of stress. Minimize potential conflicts by avoiding controversial topics such as politics, religion, or gossip.

The discomfort caused by inadequate chairs or desks, annoying noises, and even clothing can make you feel stressed. Interpersonal relationships are complicated and can be a huge source of stress.

Discrimination at work is linked to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Stress in adults, especially older adults, has many causes. You may experience it as a result of managing chronic illness, losing a spouse, being a caregiver, or adjusting to changes due to finances, retirement, or separation from friends and family.

Fortunately, there are plenty of things you can do for stress relief. The type of stress relief that works best depends on what someone is experiencing. For example, if insomnia is a considerable source of stress in adults, a special type of cognitive behavioral therapy designed to treat insomnia, called CBT-i, may help.

It aims to correct ingrained patterns of self-defeating behavior and negative thoughts that can rob you of sufficient amounts of sleep. In fact, the American College of Physicians now recommends CBT-i over medications as the first-line treatment for insomnia. If disability is a source of stress, changes in your home may help you live more independently.

Turn to your doctor, a geriatrician, an occupational therapist, or a staff member at your local council on aging for guidance. General stress in adults may be reduced with some of the following ideas, as reported in the Harvard Special Health Report Stress Management :.

But don't wait to seek stress relief. Chronic stress in adults increases the risk of heart disease, heartburn, and many other health problems. It can create high blood pressure and cause insomnia.

It can also make people become anxious, worried, depressed, or frustrated," says Dr. Ann Webster, a health psychologist at the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital.

With so much as stake, it's best to seek stress relief as soon as you suspect that stress may be a problem. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

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Growing older can certainly come with a number of very real sources of stress for seniors. Many older adults suffer severe stress as a result of coping with a long-term chronic illness. For others, dealing with age-related changes such as memory loss , hearing loss , vision loss , or decreased mobility can create significant feelings of stress.

Many seniors will also feel stressed if they feel that they are losing their independence , falling out of touch with friends and family, or adjusting to unexpected changes in their lifestyle or daily routine.

Seniors can also face many remarkably stressful situations over time. It is only natural to feel stress after losing a loved one, for example. Many older adults grapple with loneliness and social isolation , which can exacerbate many of the effects of stress, including depression, anger, and anxiety.

Finally, there are all of the day-to-day challenges that can bring stress for people of all ages, like managing finances, having difficult conversations with family caregivers , dealing with the changing weather , or going through the process of researching long-term care options or creating an estate plan.

In all of these situations and more, seniors are often at a disadvantage when it comes to facing and managing stress, as Dr. In both cases, it can be difficult for the body to get the restorative care it needs, causing the cognitive effects of stress to worsen over time.

For seniors, stress can cause a variety of serious physical and mental effects if left unaddressed, including insomnia, depression, and anxiety. Chronic stress can also cause serious health conditions like diabetes and heart disease to grow worse.

As the American Institute of Stress notes , stress can also contribute to dementia, increase inflammation, weaken the immune system, and accelerate biologic aging. As Harvard Health explains, signs of stress in the elderly may include:.

If you suspect a loved one is suffering from severe stress, encourage them to consult with a doctor to get specialized attention and advice. There are also some practical, everyday steps you can take to help a senior manage feelings of stress and reduce their impact.

Here are five ideas for helping older adults manage stress:. As the American Institute of Stress notes:. Some popular ways to help seniors get this much-needed response include structured breathing exercises, mindfulness meditation, and calming physical activities such as yoga and tai chi.

For people of all ages, regular exercise has been shown to help elevate mood, improve overall health, and reduce feelings of stress.

If your loved one seems to be experiencing excessive stress, it may help to get active, in line with their health goals and current fitness levels.

Every bit of movement helps; even walking around the block or taking up a few chores throughout the house can make an enormous difference.

Diet is closely tied to mental and physical health. Encourage and empower your older loved ones to eat regularly, and focus on helping them prepare nutrient-dense, healthy meals full of foods that they love. Make it easy for seniors to get the nutrition they need by serving senior-friendly meals with foods that are easy to chew and require little effort to serve.

Make it a point to ensure that your loved one has a dining companion as often as possible; research shows that sharing meals can make seniors feel happier and more satisfied, and lead to better nutrition overall. The research is clear: Staying socially engaged and active is one of the most effective ways to help seniors enjoy better health and quality of life as they age.

Smaller pets like a guinea pig or hamster make good therapy pets as well. Having an animal in the home can make you feel less isolated, especially if you live alone. If you spend the bulk of your day indoors, go outside and get some exercise. This can be as simple as a brisk walk.

Physical movement is a proven stress reliever, even if it's low-impact movement we do every day. Research from North Dakota State University reveals walking can be an effective stress reliever. This is due to the movement releasing endorphins that stimulate relaxation.

For maximum stress relief, find a partner or two to walk with. Stress is a normal part of life. Do you require home care assistance or have an elderly loved one that requires care? Contact Home Instead for your in-home care needs in Lafayette, LA. A live caretaker not only provides daily assistance but also companionship , which can elevate the quality of daily living of older adults.

Why Stress Management Matters for Seniors Stress has been linked to a number of ailments, such as influenza, dementia , gastric ulcers, type II diabetes, and cardiovascular disease.

Read Inspirational Material Make a habit of reading on a daily basis. Learn a New Skill Learning and investing in a new skill gives your life meaning and purpose. Write in a Journal Write daily in a journal. Interact More with Your Pet Why do therapy pets exist?

Get Some Exercise If you spend the bulk of your day indoors, go outside and get some exercise. Sometimes, simply talking about the stressful situations can help you feel better. Their job is to help you learn about yourself and discover healthy coping skills. Stress management for seniors can involve a number of different strategies.

Keep in mind that everyone has different coping skills that work best for them, so you may have to try a few stress management activities before you find what works for you.

Blue Moon Senior Counseling offers therapy services for older adults who are dealing with stress, grief , depression , anxiety , and a variety of other concerns. Our therapists specialize in working with seniors and addressing the unique life challenges that people face as they age.

To learn more or to connect with a licensed therapist, contact us today. Melanie Donohue, LCSW. December 14, pm Get Tele-Therapy Today! Share this article. Get The Help You Deserve Today!

Our Specialties. Telehealth Depression Anxiety Disorders Bereavement Counseling Adjustment Disorders Agoraphobia in Older Adults Elderly Abuse and Neglect Caregiver Burnout Difficulty with Aging Process Coping with Illness Grief and Loss PTSD in Older Adults Senior Isolation and Deep Loneliness Development of Coping Skills Intellectual and Developmental Disabilities Stress Management Telehealth Depression Anxiety Disorders Bereavement Counseling Adjustment Disorders Agoraphobia in Older Adults Elderly Abuse and Neglect Caregiver Burnout Difficulty with Aging Process Coping with Illness Grief and Loss PTSD in Older Adults Senior Isolation and Deep Loneliness Development of Coping Skills Intellectual and Developmental Disabilities Stress Management.

QUICK LINKS. Services Careers Contact Services Careers Contact. About Us Careers About Us Careers. Latest News. How Senior Counseling Can Help Navigate Life Transitions 25 January, Empowering Seniors in A Holistic Approach to Mindfulness, Wellness, and Combating Loneliness 18 January, The Impact Of Dementia On Your Loved Ones 31 December, What Does Depression Look Like in Older Adults 29 December, Winter Home Safety For Seniors 15 December, Constant tension from stress can lead to neck, shoulder, and low back pain.

Stress may make rheumatoid arthritis worse. If you have stomach problems, such as gastroesophageal reflux disease GERD or irritable bowel syndrome, stress can make your symptoms worse.

Reproductive organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods. Stress can make symptoms of asthma and chronic obstructive pulmonary disease COPD worse. Skin problems such as acne and psoriasis are made worse by stress.

How stress affects your thoughts and emotions You might notice signs of stress in the way you think, act, and feel. You may: Feel cranky and unable to deal with even small problems. Feel frustrated, lose your temper more often, and yell at others for no reason.

Feel jumpy or tired all the time. Find it hard to focus on tasks. Worry too much about small things. Feel that you are missing out on things because you can't act quickly. Imagine that bad things are happening or about to happen. How stress affects you depends on many things, such as: Your personality.

What you have learned from your family about responding to stress. How you think about and handle stress. Your coping strategies. Your social support. The type of stress matters Stress can affect you both instantly acute stress and over time chronic stress. Measuring Stress Feeling stress is a fact of life for most people.

Ask yourself these questions to find out what is causing your stress: What job, family, or personal stress do you have? Stress can be caused by an ongoing personal situation such as: Problems in your family or with a relationship. Caring for a family member who is elderly, has chronic health problems, or is disabled.

Caregiving is a major source of stress. For more information, see the topic Quick Tips: Reducing the Stress of Caregiving. Use this coping strategies form to help you find out how you cope with stress. Try this Interactive Tool: How Well Do You Bounce Back? It measures your ability to deal with life's challenges.

Ways to Relieve Stress The best way to manage your stress is to learn healthy coping strategies. Ways to relax your mind Write. It may help to write about things that are bothering you.

Write for 10 to 15 minutes a day about stressful events and how they made you feel. Or think about tracking your stress. This helps you find out what is causing your stress and how much stress you feel.

After you know, you can find better ways to cope. Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counsellor, or a member of the clergy about your feelings is a healthy way to relieve stress.

You may feel that you're too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get more done in other areas of your life.

Try: A hobby, such as gardening. A creative activity, such as writing, crafts, or art. Playing with and caring for pets. Volunteer work. Meditation and guided imagery are two ways to focus and relax your mind.

When you meditate, you focus your attention on things that are happening right now. Paying attention to your breathing is one way to focus. Mindfulness-based stress reduction is one form of meditation that is very helpful with managing stress and learning how to better cope with it. Stress Management: Doing Meditation.

Stress Management: Doing Guided Imagery to Relax. Stress Management: Breathing Exercises for Relaxation. Stress Management: Doing Progressive Muscle Relaxation.

Stress Management: Practicing Yoga to Relax. Stress Management: Relaxing Your Mind and Body. Ways to Avoid Stress Stress is a part of life, and you can't always avoid it.

Here are a few ideas: Manage your time Time management is a way to find the time for more of the things you want and need to do. Stress Management: Managing Your Time. Quick Tips: Reducing Holiday Stress. Insomnia: Improving Your Sleep. Quick Tips: Reducing the Stress of Caregiving.

Stop Negative Thoughts: Getting Started. Setting a Goal to Reduce Stress Setting a goal in three steps If you're ready to reduce stress in your life, setting a goal may help. Try following these three steps: Find out what creates stress for you.

Try tracking your stress to record stressful events, your response to them, and the coping strategies you used. If you have a smartphone, you can download a free stress-tracking app to help you monitor your stress.

If you don't have a smartphone, you can use a spreadsheet on your computer. Or pencil and paper work, too. The important thing is to keep track of your stress so that you can both learn what is causing it and work toward managing it.

Think about why you want to reduce stress. You might want to protect your heart and your health by reducing stress. Or maybe you simply want to enjoy your life more and not let stress control how you feel.

Your reason for wanting to change is important. If your reason comes from you—and not someone else—it will be easier for you to make a healthy change for good. Set a goal. Think about a long-term and a short-term goal to reduce stress in your life.

Examples of how to set goals Sheila is a customer service manager for a computer company. She's also the mother of two young kids. Between her job and chores at home, she feels overwhelmed by all the demands on her. She can't remember the last time she took a lunch break at work or took a class at the gym.

While she's lying awake at night, she is worrying about getting everything done. Sheila's long-term goal: Find a better balance between personal, home, and family needs. Short-term goal: Take a minute walk each night. Stop Negative Thoughts: Getting Started Stress Management: Relaxing Your Mind and Body.

If You Need More Help Stress can be hard to deal with on your own. A counsellor or health professional is useful for: Cognitive-behavioural therapy CBT. CBT teaches you to be aware of how you perceive stress. It helps you understand that the way you think about stress affects your response to it.

CBT helps you create and use skills to deal with stress. See tips for finding a counsellor or therapist. This technique teaches you how to use your mind to control skin temperature, muscle tension, heart rate, or blood pressure. All of these things can be affected by stress.

Learning biofeedback requires training in a special lab or a doctor's office. With hypnosis, you take suggestions that may help you change the way you act. It's important to find a health professional with a lot of training and experience.

Some psychologists, counsellors, doctors, and dentists know how to use hypnosis. Treatment for other health problems You may need treatment for other emotional problems related to stress, such as anxiety , depression , or insomnia.

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