Does life feel like it's too much sometimes, to the point that you can't sleep? You're not alone. According to The American Institute of Stress, adults identify stress (53%) and sleep (40%) as lifestyle factors that have the biggest impact on their senior mental health.
Despite this fact, only 24% of adults have talked to a mental health care professional. For Stress Awareness Month this year, try to prioritize your mental health. For example, you can move into a relaxing senior living community like Whitlock Place in Crawfordsville, an antique collector paradise only 49 miles from Indianapolis.
Otherwise, chronic stress can affect your longevity and quality of life. Unsure of where to start? Read on for top relaxation techniques for seniors.
There's a connection between stress and aging. According to the National Library of Medicine, people exposed to chronic stress age rapidly.
Stress can cause the telomeres in cells (the "caps" on DNA) to shorten faster. This is thought to be a marker of biological aging.
Stress can cause oxidative stress, which can damage proteins, cells, and DNA. This further causes premature aging.
When we encounter a stressful situation, the body produces hormones like adrenaline and cortisol to help. These hormones give us a boost of energy and improve our focus. Too much, however, can cause a hormonal imbalance and inflammation.
Chronic inflammation can cause pain, fatigue, and anxiety. Chronic stress can cause:
Neglecting your senior mental health may increase your risk of serious health issues. This includes high blood pressure, which can increase your risk of a stroke or heart attack. Your risk of type 2 diabetes may also increase.
According to the New York Post, over 40% of Americans say their lives have become more stressful in the last two years. Adults only feel relaxed for about 40 minutes a day on average. Without a self-care ritual, chronic stress may start affecting your health.
Applying these relaxation techniques can benefit your physical and mental health, potentially:
Here are some relaxation techniques for seniors that may help relieve your stress.
Develop a mindfulness routine. This may include:
You can practice deep breathing anywhere, at any time. Focus on how air travels through your body with every breath. This can quiet your sympathetic nervous system, relieving feelings of stress and anxiety.
Consider using an app for guided deep breathing meditation. These sessions are often accompanied by calming visuals or relaxing music.
Progressive muscle relaxation can help you learn how to release muscle tension. You can complete a body scan to recognize which muscle groups are in pain.
Explore your Crawfordsville, IN senior living community for meditation or yoga classes. Meditation and mindfulness for seniors can:
These practices can distract you from your stress, improving your mental health and mood.
Exercise is effective for stress management. Other potential long-term mental health benefits include:
Exercising will encourage the brain to release stress-relieving hormones. This can help you better navigate stressful situations.
Consider low-impact exercises like water aerobics or stretching. Try to exercise for 30 minutes each day.
Explore your Crawfordsville senior living community's wellness program for yoga and pilates classes. Pilates combines mindfulness with gentle physical movements. It can help improve your:
Aim for seven to nine hours of sleep each night. Getting enough sleep will help you better navigate stressful situations. It gives the body a break, allowing it to repair itself after a hard day.
Getting deep sleep can help the body regulate memory and mood. Try to develop a sleep routine:
Moving into a comfortable Crawfordsville senior living community may help you get the restful, rejuvenating sleep you need.
Discover wellness in retirement by engaging in fun activities like:
These activities will keep your brain active, improving your mental health. They can also help you relieve stress.
Explore your Crawfordsville senior living community's events and activities calendar. You can find fun activities to enjoy with friends and family.
Make time to connect with others in your senior living community. Socializing will reduce feelings of isolation while ensuring you have emotional support.
Your senior living community may offer support groups. You can turn to seniors who understand what you're feeling. They'll validate your emotions and help you navigate stressful situations.
Consider engaging in fun activities alongside friends. Having fun together can relieve your stress and anxiety. You can build meaningful relationships during retirement.
If living alone is causing stress, consider moving into a senior living community. Their exclusive programs can improve your quality of life.
For example, you won't have to worry about meal planning or cooking. Instead, you can enjoy nutritious, balanced meals through our senior living community's wellness program. Eating a balanced diet can relieve inflammation and improve your mood.
A balanced diet should include:
Try to avoid sugary snacks, which can trigger inflammation.
Use Stress Awareness Month as an opportunity to make changes for the better. Remember, moving into a Crawfordsville, IN senior living community may help ease your stress.
Look no further than Whitlock Place Assisted Living. We offer quality care in a stimulating senior living community. Our individualized care plans will ensure your every need is met.
Enjoy our exclusive programs, comfortable living options, and coordination of care. Contact us now to schedule a tour.