You’re not alone if you’re dealing with an anxiety disorder. According to the National Alliance on Mental Illness, around 40 million adults are affected by anxiety. Anxiety symptoms can be debilitating for some people, causing them to have difficulties completing daily tasks.

Anxiety in older adults is something that is often misdiagnosed or overlooked. Many medical conditions can cause a senior to feel anxious. Understanding the root cause of the anxiety is the first step to finding ways to manage it.

This blog will discuss our top senior anxiety management tips. It’s never too late to develop tactics to cope with your anxiety. Improve your mental wellness with our helpful guide.

Understanding Anxiety in Older Adults

As we mentioned earlier, anxiety often gets undiagnosed in older adults as the symptoms can be easy to confuse with other medical conditions. According to the National Council on Aging, 10-20% of seniors are dealing with anxiety.

Anxiety symptoms can manifest differently in each person. Common behavioral and mental anxiety disorder signs include:

Obsessive thoughts
Uncontrollable feelings of fear, apprehension, and/or panic
Restlessness
Insomnia
Disproportionate reactions to triggers
Nightmares
Refusal to participate in activities

Anxiety can also show up in physical forms in addition to mental. A few of these symptoms might include:

Trembling
Heart palpitations or racing heart
Hot flashes
Nausea
Shortness of breath
Headaches
Frequent urination

Feeling anxious or nervous on occasion is a normal part of life. However, it’s when these symptoms start to prevent you from living your life or keep you awake at night is when they become a cause for concern.

An anxiety disorder in an older adult can arise for various reasons, such as:

Medications
Traumatic or stressful events
Genetics
Chronic illnesses
Social isolation
Fear of mortality

Knowing anxiety relief methods for elders is essential for improving their health.

Ways to Relieve Anxiety Symptoms in Older Adults

Many seniors are more likely to mention their physical anxiety symptoms than their mental ones. If you’re a caregiver or a loved one of an elderly person, it’s key to listen to what they say to help you notice the signs of anxiety. Once you do, you can help them find ways to relieve their side effects.

Deep Breathing Exercises and Mindfulness

Breathing techniques for seniors are effective at managing anxiety’s psychological symptoms. You get more carbon dioxide sent to your brain when you take deep breaths. This can help soothe the areas of your brain that are connected to anxiety.

A few tips for practicing breathing exercises include:

Take a deep breath that causes your stomach to expand
Breathe in for four seconds
Hold your breath for four seconds
Exhale your breath for four seconds

Mindfulness and deep breathing go hand in hand. Mindfulness refers to being completely focused on the present without worrying about the future or past. Ways you can practice mindfulness include:

Observe your feelings and thoughts without judgment
Acknowledge any anxious thoughts that arise
Don’t linger on negative sensations

You can practice mindfulness while deep breathing by keeping your focus on your breath. If your attention shifts to something else, bring it back to your breathing.

Exercise and Other Physical Activity

Physical exercise is a great tool for reducing anxiety symptoms. Unfortunately, many seniors don’t get enough exercise. Some of the best types of exercise for seniors include:

Dancing
Chair yoga
Hiking or walking
Bodyweight exercises
Swimming

Yoga is a wonderful choice for physical activity because it combines movement with mindfulness and deep breathing. It can be challenging for some seniors to maintain their balance while holding certain poses. Chair yoga is an ideal alternative so seniors can experience the advantages of the exercise while staying safe.

There are countless yoga benefits for older adults, such as:

Improved sleep
Decreased blood pressure
Chronic pain relief
Less stress and increased mindfulness
Improved flexibility, stability, and balance

Interacting With Others

Many seniors, especially if they’re living alone, deal with feelings of loneliness and social isolation. It can be challenging for them to get into the community if they can’t drive or have limited mobility.

Moving into a senior living community can help provide seniors with the socialization and support they need. Not only will residents be around others during meal times and in common spaces, but they can also participate in various activities and classes. This can be a great opportunity for older adults to nurture their favorite hobbies while exploring new ones.

Different types of hobbies and activities seniors can participate in include:

Community workshops
Gardening
Reading and book clubs
Listening to music
Watching movies
Visiting with friends and family members

Improved Sleep Hygiene

Not getting enough sleep may worsen feelings of anxiety in older adults. On the flip side, anxiety can make it more challenging to fall and stay asleep. A few ways seniors can improve their sleeping habits and environment are:

Using a white noise machine to disguise distracting noises
Going to sleep and getting up at the same time each day
Unwinding by listening to music or reading before bed
Decreasing screen time late in the day

Getting enough sleep isn’t just important for reducing anxiety symptoms in older adults. Sleep is the time when our bodies recharge and take care of themselves. Improving their sleep can help seniors address their mental and physical wellness.

Speaking With a Counselor

Talk therapy can be an effective tool for managing anxiety symptoms. It can be easier for the elderly to speak with an unbiased third party than they would their friends or family.

A senior’s therapist can help determine what their anxiety triggers are. The therapist will work with them to create a plan to manage their symptoms.

Achieve Peace of Mind at SummerHouse Beau Ridge

It’s never too late for seniors to take control of their mental wellness. Symptoms of anxiety in older adults can be managed with various exercises and, when required, medication. Working with a healthcare professional is key to coping with anxiety side effects.

At SummerHouse Beau Ridge, we’re committed to improving the mental wellness in the elderly. Our exercise programs, activities calendar, and one-on-one attention ensure our residents are cared for. Contact our office to schedule a tour of our community in Ridgeland, MS.