According to the National Council on Aging, nearly a fourth of adults over the age of 65 suffer from anxiety or depression.
If you want to take control of your mental health, living in the right environment is essential. Newton, NC, is nestled between the Blue Ridge Mountains and Charlotte, making it a desirable region. TerraBella Newton’s community combines extraordinary features and friendly faces to prioritize mental health.
Since events can change without warning, you must equip yourself with the tools to overcome anxiety and stress. Continue reading to discover the most effective sensory grounding techniques for aging adults!
Deep Breathing
Learning stress relief exercises can be the difference between going into a full panic attack and finding a moment of peace. This is a wonderful grounding technique, as it doesn’t require anything besides yourself.
TerraBella Newton encourages emotional wellness in aging adults since it can result in a happy retirement. With deep breathing strategies, you can overcome stressful moments and discomfort with ease. Our community has many impressive amenities where you can practice your deep breathing techniques; take a look at them in our gallery!
Counting Methods
Depending on who you ask, you might be told various numbers for deep breathing techniques. There isn’t one “right” answer; you should try each style to determine which option is best for you.
Here are a few techniques to consider:
- 555 Rule (inhale for five seconds, hold for five seconds, exhale for five seconds)
- 444 Rule (same instructions as above, but in four-second increments)
- 711 Rule (inhale for seven seconds, hold, exhale for eleven seconds)
As you practice each breathing technique, your nervous system should begin to settle and promote relaxation.
Box Breathing
A popular technique to add to your calming tools for older adults is box breathing. This strategy can also be considered a counting method, but most people won’t identify it as “444 breathing.”
Finding a comfortable position to practice box breathing is essential. For effective results, sit or lie down in a calming setting. Although community spaces are calming at TerraBella Newton, quiet areas are best to increase focus.
WebMD research found that box breathing is associated with a reduction in stress and panic. You can reduce your risk of panic attacks with this simple strategy!
Guided Breathing
Did you know that you can download apps or visit free websites to take control of your breathing?
Soothing music and visuals come together in guided breathing videos to help calm people worldwide. You can take advantage of these free resources and soothe your mind and body through entertainment.
Many of the guided breathing videos use a circle or other figure for following inhales and exhales. Others may explicitly tell you what to do so that you don’t lose focus. If you want to work on this strategy in a quiet setting, consider visiting the TerraBella courtyard or library!
Observe Your Surroundings
One of the most effective sensory grounding techniques is also a common coping strategy for anxiety.
Looking at your surroundings can help pull you out of anxious spirals, but guidance can ensure that your efforts are more effective. By tapping into your five senses, you can ground yourself and cultivate greater mindfulness. Learning the “5-4-3-2-1” strategy can equip you with the ability to tackle daily routines and unforeseen moments.
The 5-4-3-2-1 strategy is done through identifying the following:
- Five things you can see
- Four things you can feel
- Three things you can hear
- Two things you can smell
- One thing you can taste
After completing this grounding technique, you should feel more control over your mind. You can use this grounding strategy in any setting, making it ideal for aging adults. Take a moment to view Newton’s local attractions that our residents enjoy most!
Step Into Nature
According to the NIH, spending time in the forest can alleviate symptoms of anxiety. Forest bathing is a growing practice that allows people to connect with the world around them.
Here are some outdoor amenities you can enjoy at TerraBella Newton:
- Community garden
- Private courtyard
- Covered outdoor patio
- Walking paths
With so many areas to enjoy the beautiful climate in Newton, NC, you can soothe your mind and body. Surrounding yourself with wildlife is a wonderful way to ground oneself. Our community encourages mindfulness for seniors to make the next day easier than the last.
Fight Stress with Your Fingertips
There are a couple of ways to use your hands to distract and pull away from anxious thought patterns.
One strategy we recommend is using touch to guide you back to a peaceful state. Feeling soft or comforting materials can help calm your mind and body through associated memories.
Another way you can use your hands to beat stress is with the clench and release method. This grounding technique involves clenching your fists as tightly and as long as you can, without causing strain. As you do deep breathing, you can slowly release your fist.
Our senior living options offer a safe and supportive environment for you to focus on mental health. Sensory activities are often included on our community calendar to provide further inspiration!
Ground Yourself With Simple Distractions
Sometimes, turning on the radio or television can be an effective strategy for avoiding a panic attack. If you’re dealing with negative thoughts, positive distractions can lift your mood and mentality.
Psychology Today recently reported that TV and movies have real-world influence. If you’re going to use movies or shows, make sure you are watching something that won’t increase anxiety.
At TerraBella Newton, you can enjoy movies with your closest neighbors in our community spaces! Not only will these moments prove beneficial to your well-being, but also to your social life!
Try Effective Sensory Grounding Techniques in Newton, NC
With unique sensory grounding techniques, you can combat anxiety before it spirals into serious issues.
Our scientifically-backed SHINE® Memory Care program and unique choices help you thrive in your golden years. Our programs have earned recognition from the Alzheimer’s Association in Newton, NC. A senior-centric community can help you improve mental health without sacrificing your lifestyle.
If you’re interested in touring the TerraBella Newton community, contact us today at (828) 537-5748 or online!
