Feeling stressed is a natural response to difficulties and challenges. However, you can learn effective ways to manage stress and cope with change. Reducing stress is especially crucial for seniors, particularly those with chronic illnesses or sedentary lifestyles.
The World Health Organization defines stress as a state of worry or mental tension caused by a difficult situation. It's a natural response, but extreme or prolonged stress can lead to new health problems or exacerbate existing ones. Research shows that older adults who experience chronic stress may age more quickly, increasing their risk of developing health conditions like hypertension and diabetes.
Here are some scientifically proven strategies for stress relief:
1. Stay as Active as Possible
Make every effort to stay active on a regular basis. Engaging in regular physical activity and exercise can enhance both your physical and mental well-being while also reducing stress, anxiety, and depression.
When you exercise, your brain releases endorphins, which can improve your mood and overall sense of well-being. Furthermore, participating in physical activities can help shift your mindset from worries and negative thoughts.
Consider trying various activities to create something to look forward to and foster a sense of satisfaction and accomplishment, which can help alleviate feelings of stress.
- Take long walks when the weather is good
- Go dancing or turn on some good music and move to the beat
- Engage in aerobics or low-impact exercises like stationary biking, chair yoga, or Tai Chi
Some assisted living communities like The Bristal have on-site fitness centers and classes. Residents can take advantage of the convenience of an array of wellness amenities and enjoy the camaraderie of engaging in an active lifestyle among peers.
Consult your primary care provider to help you plan appropriate additions or changes to your physical fitness routine.
Related: See why exercise is worth it, and get tips on how to begin >>
2. Find Your Relaxation Response
According to Harvard Medical School, a big part of stress management focuses on triggering the opposite of the stress response: the relaxation response, which helps lower blood pressure, heart rate, and the stress hormones themselves.
Everyone has their own tastes and preferences when it comes to relaxation, but here are some examples of popular methods:
- Deep breathing
- Yoga or tai chi
- Meditating
- Listening to relaxing music
Related: Try these meditation apps to help you get started >>
3. Consider Adopting a Pet
Research indicates that having pets can help reduce stress levels and assist in coping with emotional pain. Pets can be beneficial for those who experience loneliness or struggle with mental health issues.
However, adopting a pet is a serious decision that should not be made lightly, as it involves added responsibilities. If owning a pet isn't feasible for you, there are other options that still allow for interaction with animals, including the following:
- Volunteer at a pet shelter
- Serve as a dog sitter
- Visit a local cat cafe
- Engage in pet therapy visits in a local community center, library, or senior living community
- Visit or volunteer at a local wildlife rescue center or zoo
Check out pet therapy programs at The Bristal at Lake Grove >>
4. Establish an Optimal Sleep Environment
Sleep is essential for wellness, including stress reduction. Levels of cortisol, your body’s stress hormone, are reduced when you sleep soundly.
Ensure that your nighttime environment is as conducive as possible to a good night’s rest by following one or more of these tips from the Sleep Foundation before bedtime:
- Take a warm shower or bath
- Avoid blue light exposure (smartphones, TVs, computers)
- Limit alcohol and caffeine
- Write in a journal
- Use relaxation techniques like meditation and deep breathing
Related: Read more about sleep routines here >>
5. Eat a Balanced Diet
A healthy diet can help the body combat excessive stress and regulate emotions. Focus on nutritious foods and reduce your consumption of processed and sugary products. Emphasize vegetables, fruits, nuts, whole grains, and lean protein.
Certain foods can help reduce stress and anxiety, but others may contribute to your stress. Do your best to avoid or lessen your portions of the following foods and drinks:
- Alcohol - acts as a depressant, disrupting sleep and increasing anxiety over time
- Caffeine - stimulates the nervous system, increasing your heart rate and often increasing your anxiety
- High-sugar foods - cause spikes and crashes in blood sugar, leading to mood swings
- Trans fats - contribute to inflammation, leading to an increased risk of anxiety and depression
Related: Explore real food healthy eating tips >>
Looking for More Healthy Lifestyle Tips?
Relieving and reducing stress is an integral part of a healthy lifestyle. Check out The Bristal Blog for more tips tailored specifically to seniors on improving your physical and mental well-being.
This blog was originally published in 2018. It was updated in January 2025.
