8 Ways To Manage Anxiety in Seniors

Anxiety is nothing to be ashamed of. Everyone, age notwithstanding, can experience anxiety. In fact, it’s the most common mental health condition in the U.S., with approximately 40 million adults having an anxiety disorder. Additionally, anxiety in seniors affects approximately 10-20% of the older population, but it often goes undiagnosed.

There are a few reasons why. It could be because those with anxiety don’t recognize the symptoms they’re experiencing because they’ve been experiencing them for so long that it’s become a normal part of the fabric of their being. Others may feel reluctant to talk about their symptoms with their physicians. Alternatively, those with anxiety and their physicians may even miss an anxiety diagnosis because they’re experiencing other medical conditions or life circumstances.

Regardless of the circumstances of anxiety, it doesn’t have to stay this way — nor should it. Remember: Even though anxiety is quite common, action should be taken if it’s interfering with your life. Everyone deserves a vibrant, fulfilling life spent focusing on their needs, passions and wellness. 

Here’s an overview of how to recognize the signs of anxiety you or a loved one may be experiencing and how to manage them.

Understanding Anxiety 

There are several different types of anxiety disorders, including social anxiety disorder, generalized anxiety disorder and panic disorder. While they may be common, none of these conditions should be dismissed as “normal” because they can have quite an impact on someone’s life, including one’s relationships and daily tasks.

Some common symptoms of anxiety in older adults include:

• Avoidance of things that may trigger symptoms
• Sleep disturbances
• Resistance to leaving their home
• Obsessive thoughts
• Panic
• Irrational thoughts
• Confusion
• Fatigue
• Muscle tension and soreness
• Headaches
• Chest pain
• Difficulty breathing
• Dizziness or lightheadedness
• Shakiness
• Excessive worry

You don’t have to experience all of the above symptoms to be diagnosed with an anxiety disorder, but if you’re experiencing at least one, it’s a good idea to talk to your doctor about how to address your discomfort. 

Anxiety doesn’t only feel bad — it’s also bad for you. Untreated anxiety can reduce your quality of life and overall health and potentially progress to depression. It’s also been tied to elevated blood pressure, cardiovascular disease and other conditions.

How To Manage Anxiety in Seniors

The initial and most important step you can take to manage anxiety is to speak with your doctor. They can provide several beneficial options, such as prescription medications, lifestyle adjustments and counseling. There are several strategies for managing anxiety that can work well for anyone, no matter their age.

1. Professional Support

Counseling is highly effective for treating an anxiety disorder. Many people find it easier to speak with a professional about their concerns rather than with friends or family members. You receive undivided attention and a safe space to be completely honest about what you’re thinking. You’ll have a designated time to pause, reflect and unpack the things you’re feeling and thinking, enabling you to get unstuck from anxious thought loops and become the best version of yourself.

A mental health professional can work with you to determine what’s causing your anxiety and create a plan with you to manage your anxious thoughts and triggers. The more you practice these techniques, the easier it becomes to manage anxious feelings and focus on enjoying your life.

2. Physical Activity

Did you know that one of the best ways to manage and improve your mental health is by engaging in physical activity? Exercise is beneficial for mental and physical health, keeping stress under control, reducing feelings of anxiety and helping you feel better about your body. 

Exercise increases the production of endorphins, which are feel-good neurotransmitters in the brain. This means you’ll start to feel the mental health and stress reduction benefits of exercise right away. Think of exercise as meditation in motion. Your focus will be on the activity at hand rather than on stressors in your life.

3. Healthy Diet

Food is fuel for your brain, giving you energy and supporting a healthy immune system. Make sure you’re getting the right balance of carbohydrates, healthy fats and protein to support your mental and physical health. This doesn’t mean you have to give up the foods you love! Find ways to replace sweet snacks with fruits or add additional vegetables or healthy proteins to your diet.

Remember to have processed foods, sugar and caffeine in moderation. While these things don’t directly cause anxiety, they can cause jittery feelings or nervousness and interfere with sleep.

4. Social Connections

Research has found that social connectedness is at the heart of a good life. A social support system is important for managing anxious feelings and leading a healthier, happier life. Talking with a friend or family member can get your mind off of overwhelming thoughts by directing your attention elsewhere and can also improve your mood.

Here are some suggestions to nurture deeper connections among friends:

• Live among friends or in an area that makes you want to connect with others to make social connections more accessible.

• Have a recurring schedule of daily activities with existing friends or new friends, such as a book club, language learning lessons or art or music classes.

• Participate in exercise classes with friends, or ask them to join you on a walk in the neighborhood.

5. Relaxation Techniques

A few minutes of deep breathing exercises and mindfulness can make a significant impact on your day and your overall stress and anxiety levels. Mindfulness involves paying attention to your breathing, being intentional about your breathwork and being fully focused on the current moment. This practice can calm worries about the past, present or future because the breathing exercises keep you in the current moment. 

While you’re practicing mindfulness and deep breathing, focus on how you feel with each inhale and exhale. Keep your mind centered on your breath and redirect your thoughts to your breathing whenever your mind starts to wander. It will likely take some practice to calm your thoughts and focus just on the present moment, so don’t worry if it doesn't come naturally to you right away.

6. Hobbies and Interests

Hobbies are a powerful tool for alleviating stress, making new friends and enhancing your skills. Not enough can be said about participating in something you enjoy, whether it’s reading the latest bestseller, gardening or volunteering. The act of doing something you enjoy can be calming and help redirect your thoughts to the activity at hand.

For example, community service has been shown to lower stress levels and loneliness while restoring a sense of meaning and encouraging people to stay active. Online organizations can also make it easier to connect with others over your favorite activities, such as a gardening club, pet community or plant trade group.

7. Quality Sleep

Many of us learned the rule that we should get eight hours of sleep a night. But it’s not always that simple. You may need more or less sleep than eight hours, and the amount of time you slept isn’t always a good indicator of how well you slept because some factors, including anxiety, can impact your ability to fall and stay asleep.

Quality sleep can reduce anxious feelings and stabilize your mood, while poor-quality sleep can worsen anxious feelings. To improve your sleep quality:

• Establish a sleep schedule in which you wake up and fall asleep at the same time each day.

• Exercise during the day at least four hours before bedtime to reduce anxiety and support a good night’s sleep.

• Develop a bedtime routine every night, such as reading before bed, taking a bath or doing other soothing activities.

• Use your bed only to sleep in order to associate your bed with sleep. If you’re having trouble falling asleep, get out of bed and do something else that’s relaxing.

8. Routine and Structure

For some people, not having a routine or structure throughout the day can lead to anxious feelings. Adding a bit of routine to your day or week can provide comfort and predictability and mitigate some of the stressful feelings you may experience when things feel overwhelming. For example, you may choose to do the same routine when you wake up in the morning, visit a coffee shop on a certain day of the week or go for a walk in the park in the afternoon.

With an effective routine, you may be able to find more time to relax and reduce anxiety. A routine that involves planning meals and trips to the grocery store can also support healthier eating. By doing this, you may also avoid convenient options, such as fast food or unhealthy snacks.

Discover how a Life Plan Community can support a feeling of security and well-being with a low-stress, maintenance-free lifestyle in our free resource, The Complete Guide to Life Plan Communities.