Roughly a quarter of seniors live with some kind of mental health condition. Less than half of them receive the treatment they need, or they decide to “tough it out” on their own.
Seniors encounter many different factors that can cause anxiety. Family members or friends may pass, or they’re concerned about a health concern. It’s important that seniors develop the skills to address their anxiety in addition to medication.
Here are seven coping skills and activities that can help seniors with anxiety relief.
1. Mindful Breathing and Meditation
One of the most popular mental health techniques people talk about is meditation. It can prove a simple yet powerful tool for managing anxiety in seniors.
Meditation reduces the body’s stress response, lowers blood pressure, and promotes relaxation. It does so by activating the body’s parasympathetic response, which slows your heart rate and relaxes your muscles.
Seniors can use apps or guided recordings that will walk them through the meditation process. Chair-based meditation is suitable for those with mobility challenges. Others may try yoga to receive similar results.
2. Gentle Exercise
Physical activity is a proven stress reliever. Gentle exercises like walking in nature or practicing Tai Chi can benefit both the body and the mind.
When you exercise, your body produces endorphins. These endorphins are natural brain chemicals that improve mood and reduce stress. They primarily function to relieve pain, which is useful when you’ve worked your muscles.
Walking regularly can also boost your immune system. It’s especially useful during cold and flu season. Nothing makes you feel worse than when you get sick and are forced to stay in bed all day.
Tai Chi functions much like yoga. It involves slow, flowing movements with deep breathing and mindfulness. Seniors can enhance their flexibility and balance while managing anxiety.
3. Journaling for Emotional Expression
Journaling is one of the self-soothing activities seniors can do from the comfort of their own homes. Writing down their thoughts and feelings can help them process what they’re going through.
Writing about feelings of anxiety can act as a release, much like venting to another person. The benefit of journaling is that no one ever has to know how you think or feel. It’s your private spot to lay things down in their honest and raw form.
Start with simple prompts, such as:
- “What made me feel anxious today?”
- “How did I respond to a stressful event?”
- “What are three things I’m grateful for in my life?”
- “What small steps can help me feel more in control?”
There is no such thing as writing too much or too little. Even a one-sentence response to these questions every day can make a big difference.
4. Social Connection and Support Groups
Anxiety often thrives in isolation. It only gets worse if you stay alone and let it build up.
Your family, friends, and peers can all offer emotional support and a sense of belonging. Regular phone calls, video chats, or in-person visits can help combat these feelings of isolation and anxiety.
You don’t need to lay out all your feelings every time you talk with someone. However, it can make a big difference to get that social interaction. It serves both as a distraction and as a mood lifter.
Senior-oriented support groups and community centers offer a safe space to share experiences. They can teach seniors resilience-building exercises and emotional coping strategies.
If you’re in a senior living community, you have access to different activities and events. These may include shopping trips, game nights, or musical performances.
5. Creative Arts and Hobbies
Stress relief activities like the creative arts function as a therapeutic way to channel anxious energy. Seniors can explore hobbies like painting, crafting, or playing an instrument. They can also burn off some anxiety while gardening or landscaping.
Art therapy helps seniors express feelings they may struggle to articulate verbally. Even simple coloring books can help adults empty their minds and concentrate on a singular task.
Assisted living provides plenty of opportunities for creative expression. It’s important for seniors to find one that can match their needs and desires. They may be able to start up their own art groups with other residents.
6. Aromatherapy
Aromatherapy is a simple way to promote relaxation and reduce anxiety. This type of therapy uses essential oils like lavender, chamomile, or bergamot to create a soothing environment.
In most cases, aromatherapy is combined with other activities, such as meditation or a warm bath. You can breathe in the oils with a diffuser, aroma stick, and steam.
Lavender is said to elicit sedative effects when inhaled. Peppermint and ginger can soothe nausea and relax your gastrointestinal muscles.
Pair these activities with your favorite scents, calming music, and soft lighting. The more you use these essential oils, the more your mind will link them to that calming feeling.
7. Volunteering and Acts of Kindness
Some seniors deal with anxiety due to a lack of purpose. Turning their attention outward and volunteering is one way to deal with those feelings.
Volunteering can help reduce feelings of helplessness and foster a deeper connection to the community. Seniors can choose activities that match their abilities and interests, such as helping the church or assisting at a local food bank.
Acts of kindness are another way to connect with your peers and feel better. Seniors can write cards for their loved ones or support a local cause. They can help out around their neighborhood and cook meals for people they know.
Try These Coping Skills and Activities
Anxiety coping skills and activities will look different for every person. Some people can go for a walk or jog and feel the world lift off of their shoulders, while others need a more creative outlet. What matters for seniors is that they don’t sit with their anxiety and let it get worse.
TerraBella Roswell is a premier senior living community in Roswell, GA. Our seniors can enjoy a resident-focused approach and access to staff with years of experience. Contact us for more information and to schedule a tour.
