Studies show that older adults are more prone to mental disorders than younger adults.
Usually, these include post-traumatic stress disorder, social anxiety disorders, obsessive-compulsive disorder, panic disorders, and specific phobia or generalized anxiety disorders. If you have reached your golden years, and feel that your stress exposure is higher than normal, try these steps to relieve your stress and anxiety.
Deep breathing meditation – Meditation is one of the most effective ways to relieve stress and anxiety. Actually, it helps you relax your body and mind and manage any nail-biting situation that presents in your way.
On top of that, meditation exercises are so easy to perform. The main goal is to shift all your focus to your breathing, which can keep any negative energy and thoughts at bay.
All you have to do is sit comfortably with an erect back position, breathe in slowly through your nose, and breathe out through your mouth, as simple as that.
Food – It may come as a surprise that the food you eat plays an important role in your mood swings, as well as your stress level.
A healthy diet program can help your body cope with stress-induced physiological changes. Beyond that, your adrenaline level is triggered by your blood sugar levels. Therefore, a diet rich in sugar can result in abnormal stress.
Whenever you feel like reaching for a sugary snack, opt for plain foods with a high nutritional value, such as fruits and veggies. Incorporate more fish into your diet, as the high doses of omega 3 fatty acids can lower your stress level.
Music – If you feel anxious and stressed, take a moment to relax and listen to some music. Music is literally the food of the soul. It helps calm your nerves and reduces the level of cortisol – the body’s main stress hormone.
Furthermore, it can reduce your high blood pressure, also known as hypertension. To alleviate stress, try some relaxing nature sounds, like ocean waves, or the sound of a bird or tree. Close your eyes, relax every muscle in your body, and imagine you are sitting in a peaceful place where the beauty of nature surrounds you.
Social activities – senior citizens who do not take part in social activities could become more susceptible to isolation, loneliness, and depression.
Isolating yourself from your friends, family, and relatives can cause your stress level to soar and make you feel lonely and depressed. However, maintaining your social relationships, and participating in social events is likely to bolster your mental well-being.
In case you live in a retirement residence, join a book club, or a fitness class. This not only has various social advantages but can boost your physical health as well.