Do you find yourself getting frustrated, or even angry, over the little things? Do you have trouble controlling your emotions when you experience a triggering event?
If so, you’re not alone. According to Psychology Today, many older adults may face anger-related challenges due to various aging factors.
In Southern Pines, NC, senior stress relief is vital for a healthy lifestyle. Read on to learn about mindfulness for anger and how you can apply these mindfulness techniques for the elderly today.
What Causes Anger in Seniors?
As we age, we tend to get better at regulating emotions. However, this ability to self-soothe can reverse as you age. Why?
Grief and Loss
Many seniors have experienced significant losses by the time they reach their golden years. Major grief events, such as the deaths of parents or the loss of a spouse, can change their emotional chemistry.
The loneliness that comes with this particular type of grief can be devastating. They may be angry at a higher entity for taking their loved one away or upset with themselves for not taking steps to prevent the death.
Sometimes major lifestyle changes come with a loss, and that can be very upsetting. For instance, if your loved one can no longer maintain their home, they may need to downsize. Drastically changing their environment may cause angry flare-ups and heightened emotions.
Dementia and Cognitive Decline
Anger is one of the most common emotions associated with dementia. Alzheimer’s disease is the most common form of dementia that can lead to behavioral changes, including anger outbursts.
Seniors with cognitive decline may feel confused. Attempting to recall memories that just won’t emerge can feel frustrating and debilitating.
They might also be upset about their environment. Even if a senior has been in memory care for a while, they may experience stress from the unfamiliarity.
As dementia worsens, seniors revert to their childhood state. They may not be able to communicate their emotions effectively as well.
What Is Mindfulness?
Mindfulness is the practice of being aware of your thoughts and their impact on your emotions and life. The trick is to absorb everything happening in the present moment without judgment.
The Five Facets of Mindfulness
According to Positivepsychology.com, here are five key facets of mindfulness:
- Observation
- Description
- Aware Actions
- Non-Judgmental Inner Experience
- Non-Reactivity
Together, these facets can help dictate how you practice mindfulness in your everyday life. The goal is to work through mindfulness sessions and achieve all five facets to experience relief while practicing mindfulness.
1. Observation
Observation simply denotes sensory awareness, or how you absorb and perceive your current environment.
Through observation, you can focus on your senses of:
- Sight
- Touch
- Taste
- Smell
- Hearing
When observing through your mindfulness exercises, identify specific stimuli that pull your focus. Hone in on those stimuli as you continue your mindfulness practice.
2. Description
Label your experience in the moment. Actively describe what happens to you through your senses. You can say these out loud, or even write them down in a journal.
Identifying details will help elevate your mindfulness experience as you improve your practice. Think of each detail like a puzzle piece that fits into the overall picture of the present.
3. Aware Actions
You don’t have to sit still to practice mindfulness. Try to stay in the present as you perform everyday tasks and functions.
When responding to a situation, consider how to react rather than going with your initial emotional response.
For instance, if you find yourself getting angry with a friend or loved one, step back for a moment and actively think, “How should I respond to this appropriately?”
4. Non-Judgmental Inner Experience
Your inner critic can be your worst enemy. For seniors, inner criticism may be more intense due to factors such as regrets and judgment of current health issues.
Practice radical self-acceptance. Let yourself know that your inner critic is not your true self, and that you are perfect the way that you are.
5. Non-Reactivity
One of the biggest goals for mindfulness is to avoid emotional responses to negative thoughts and emotions. When you experience a trigger, you can brush it off instead of reacting with negative emotional energy.
Non-reactivity involves focusing on your feelings and how you will navigate your emotions in the moment, rather than immediately responding with anger, sadness, or rage.
Mindfulness Supports Emotional Health for Aging Adults
Practicing mindfulness is crucial for emotional health as you age, preparing you for difficult situations such as a major loss or a big life transition.
Mindfulness for Anger
Do you suffer from anger? If so, here are some key mindfulness techniques to put in your toolbox:
Body Scan
A body scan is an exercise where you are hyperaware of every muscle in your body. Once you identify the muscle, you tense it and then relax it accordingly.
Although you can start anywhere, it’s better to start either at your head or your feet. It’s easier to navigate through your whole body if you go in a single direction.
Go as slow as you’d like or until you experience the benefits. This exercise typically takes around 20 minutes, though timing may vary by individual.
Mindful Breathing
Focus on how you are breathing. Often, when experiencing intense emotions such as anger, your breathing may become fast and labored.
Identify the way you breathe and try to make changes in the moment. Actively switch to deep breathing and count how long you breathe in and out.
The box method is a popular technique for mindful breathing. It involves counting to four while you breathe in, hold, and breathe out, and hold. During this exercise, you make a mental “box.”
Explore Care Options at TerraBella Southern Pines
As you get older, focusing on mindfulness for anger can be difficult to achieve. However, a supportive environment is essential for emotional regulation and well-being. Calm living in senior communities can work wonders for anger management in memory care.
That’s where TerraBella Southern Pines comes in. Our premier community in Southern Pines, NC, can help seniors feel calm in senior living communities designed to fit their comfort and needs.
Are you ready to make the transition to senior living or memory care? Reach out to us today to learn more or to schedule a tour of our beautiful location in Southern Pines.
