9 STRESS MANAGEMENT TIPS FOR OLDER ADULTS
Today, one of the most significant mental health problems is the harrowing and atrocious word: STRESS— also known as “slow poison.”
For adults, it is easy to become a victim of this illness. You can become stressed when juggling family, work, and other commitments. Long-term stress can harm your physical and mental health. Unmanaged stress can have several negative side effects, including digestive problems, headaches, sleep problems, concentration issues, weight gain or loss, and high blood pressure. But let’s face it, everybody experiences stress. Thus, it is crucial to learn how to control it before it starts to control you and your entire life.
So, what can you do to tone the stress down and continue to live a peaceful and contented life? Here’s what:
Reduce your nicotine intake.
Nicotine is frequently described as a stress reliever by those who use it. However, nicotine causes your body to experience more stress because it raises physical arousal while decreasing blood flow and respiration. In addition, smoking won’t help if you have ongoing tension or muscle aches because it can exacerbate chronic pain.
Furthermore, if your slow and steady smoking habit somehow reaches a point where you can’t seem to stop and leads to overuse, it is time to do something. Many institutions provide various therapy treatments for overuse or overdose. For instance, the Vista Pines Health Group is a remarkable rehab facility that will help you determine a treatment plan that helps you recover and return strong.
Slow down a little
Because of how hectic modern life is, sometimes all we need to do is take it easy. Find little methods to do that by taking an honest look at your life. Set your watch five to ten minutes in advance. By doing that:
- You’ll arrive at your destination slightly earlier and spare yourself the anxiety of being late.
- Move to the slow lane to prevent road rage while driving on the highway.
- Divide up larger tasks into smaller ones. For instance, if you don’t have to, only respond to a few of the 100 emails sent to you.
Almost any physical activity can reduce pressure. Exercise can be a good stress reliever even if you’re not athletic or in good physical shape. Exercise can boost your levels of feel-good endorphins as well as other natural neurotransmitters that improve your mood.
Exercise can also help you reorient your attention to how your body moves. Take into account activities that get you moving, such as jogging, housecleaning, walking, gardening, biking, weightlifting, swimming, or anything else.
Try deep breathing
Taking a moment to stop and breathe deeply can immediately relieve your stress. Once you master it, you’ll be amazed at how much better you feel. Adhere to these five steps:
- Take a comfy seat with your feet flat on the floor and your palms in your lap. Alternately, you could lie down.
- Shield the eyes.
- Visualize yourself in a serene setting. It can be anywhere that makes you feel harmonious, such as on the beach, in a delightful grass field, or in the wilderness.
- Breathe deeply in and out slowly.
- Carry out this exercise for 5 to 10 minutes.
Various minerals and vitamins significantly impact your body’s stress response and emotional regulation. As a result, a nutrient deficiency may impact your mental health and capacity to handle stress. Some studies indicate that some supplements may aid in lowering anxiety and improving mood. For instance, your magnesium levels may drop if you experience chronic stress.
It’s crucial to make sure you get enough of this mineral every day because it’s crucial for your body’s response to stressful situations. Magnesium supplementation has been shown to reduce stress in individuals prone to it. There is evidence that other supplements, such as B vitamins, L-theanine, Rhodiola, and ashwagandha, can help to reduce stress.
Consider guided imagery
Guided imagery is similar to taking a brief mental vacation. Imagine yourself in your “happy place,” perhaps sitting on a beach while taking in the sounds of the waves and feeling the warmth beneath your feet. You can use guided imagery by listening to someone walk you through a tranquil scene on a recording. You can also practice guided imagery after learning how to do it.
Close your eyes for a moment and visualize a serene setting. Consider all the sensations you encounter and allow yourself to feel as though you were there. Open your eyes and return to the present moment after a few moments.
Learn to say no
Some stressors are out of your grasp, but not all of them. Overcommitting yourself could result in a higher stress level and less time for self-care. Being in charge of your private affairs can help you feel less stressed and safeguard your psychological health. Saying “no” more frequently might be one method for achieving this.
This is particularly critical to remember if you frequently take on more than you can manage because trying to juggle multiple obligations can make you feel overloaded. Stress levels can be decreased by being selective about what you take on and saying “no” to stuff that will needlessly add to your workload.
Even if you have to fake laughing through your grouchiness, a good sense of humor can make you feel better, even if not for all problems. Laughing helps you feel better mentally and has an excellent physical impact on your body. Laughing activates your stress response and then calms it down. So go ahead and make puns, read, watch comedies, or hang out with your funny mates. Or try laughter yoga.
Do a little less work
Long hours are just one of the many factors that contribute to stress at work. The human brain can only concentrate effectively for an average of four hours daily. Yet, a large percentage of us work 40-hour weeks. Therefore, you must take frequent breaks to relax and de-stress.
Although stress is an inevitable part of life, it can negatively affect your mental and physical well-being if it persists. These are just a few ideas and advice to help you manage any stress you may be experiencing. By coming up with solutions that have been proven to work, you can help manage your stress in one of the best ways possible. Also, if none of these strategies work for you, don’t be afraid to seek professional help.