How to defeat stress and anxiety after 60

How to defeat stress and anxiety after 60: Complete leadership

Section 1: Understanding stress and anxiety in old age

1.1 Physiological changes and their influence on stress:

• Age inevitably entails changes in the physiological systems of the body. This includes a decrease in vascular elasticity, a decrease in the effectiveness of the cardiovascular system, weakening of immunity and a decrease in hormone levels.
• These changes can make older people more susceptible to stress. A decrease in the adaptive capabilities of the body means that it can less effectively respond to stress factors.
• Chronic diseases that are common in old age (arthritis, diabetes, heart disease) can themselves be a source of stress and anxiety, as well as aggravate the existing state.
• Inflammation associated with age and chronic diseases can affect mood and cognitive functions, making a person more prone to anxiety and depression.
• Sleep disorders, also common in old age, can aggravate the symptoms of stress and anxiety. The lack of sleep affects the level of cortisol (stress hormone) and can lead to irritability and a decrease in concentration.

1.2 Psychological factors contributing to stress:

• Loss of role and identity: Retirement often leads to a loss of sense and significance that a person received from work. This can cause a feeling of emptiness, uselessness and anxiety.
• Financial difficulties: Reducing income after retirement and an increase in healthcare costs can create significant financial stress. Anxiety about the future and the inability to satisfy basic needs can lead to chronic anxiety.
• Loss of loved ones: The death of a spouse, friends and relatives is a common occurrence in old age. Woe and a feeling of loneliness associated with these losses can be powerful sources of stress and anxiety.
• Fear of illness and death: Anxiety about their own health and fear of the inevitable end of life can be constant sources of anxiety. This is especially true in the presence of chronic diseases or cases of serious diseases in the family.
• Isolation and loneliness: Social isolation, lack of communication and support from loved ones can aggravate a feeling of loneliness and anxiety. Loneliness can lead to a decrease in self -esteem and a feeling of helplessness.
• Changing cognitive functions: The age -related decrease in memory and other cognitive functions can cause a feeling of uncertainty and anxiety, especially if this is due to the risk of dementia.
• Inability to cope with technology: The rapid development of technology can be difficult for the elderly, which can cause a sense of helplessness and isolation, especially if they depend on technologies for communication and solving everyday problems.

1.3 Social factors that cause stress:

• Changing family roles: The transition from the role of the parent to the role of grandparents, or even the need to move to children for care, can lead to a change in the usual way of life and stress.
• Insufficient social support: The absence of close friends and relatives who are ready to support can aggravate a feeling of loneliness and anxiety.
• Aijism and discrimination: A negative attitude towards older people in society can lead to a sense of inferiority and anxiety.
• The inaccessibility of resources: Limited access to medical services, transport and other necessary resources can create significant stress.
• Unavailable environment: Accommodation in an unsafe area where there is a risk of becoming a victim of crime, can lead to constant anxiety.
• Insufficient availability of social programs: Limited information about available social programs and the inaccessibility of their receipt can aggravate financial difficulties and create additional stress.

1.4 Symptoms of stress and anxiety in older people:

• Physical symptoms:
  • Headaches
  • Muscle tension
  • Charp heartbeat
  • Problems with digestion
  • Insomnia
  • Fatigue
  • Changes in appetite
• Emotional symptoms:
  • Irritability
  • Anxiety
  • Fear
  • Sadness
  • A sense of helplessness
  • Loss of interest in life
  • A feeling of loneliness
• Cognitive symptoms:
  • Problems with concentration
  • Memory problems
  • Difficulties with decision -making
  • Forgetfulness
  • Negative thoughts
• Behavioral symptoms:
  • Avoiding social situations
  • Excessive drinking or drugs
  • Prostration
  • Anxiety
  • Changes in sleep mode

Section 2: Strategies for overcoming stress and anxiety

2.1 Relaxation techniques:

• Deep breath: Regular deep breathing exercises can help reduce stress and anxiety. Focus on a slow, deep breath through the nose and slow exhale through the mouth.
  • Diaphragmatic breathing: Put your hand on the stomach and feel how it rises and drops when breathing.
  • Breathing on the square: Inhale to 4 accounts, holding 4 -accounts, exhaling 4 counts, holding breathing on 4 accounts.
• Meditation: Regular meditation can help calm the mind and reduce stress. There are various types of meditation, including meditation of awareness, transcendental meditation and meditation of loving kindness.
  • Meditation of awareness: Focus on the present moment without evaluating your thoughts and feelings.
  • Preview: Imagine a calm and safe place.
• Progressive muscle relaxation: This technique includes tension and relaxation of various muscle groups in the body. This can help reduce muscle tension and relax the body.
  • Start with your fingers and gradually move up to your head.
  • Tighten each muscle group for a few seconds, and then relax.
• Yoga and Tai-Chi: These practices combine physical exercises, breathing techniques and meditation, which can help reduce stress and anxiety, as well as improve flexibility and balance.
  • Find classes for older people adapted to your physical capabilities.
• Autogenic training: This technique includes a repetition of certain phrases to cause a feeling of heat and heaviness in the body, which can help relax.

2.2 Physical activity:

• Regular exercises: Physical activity is one of the most effective ways to reduce stress and anxiety. The exercises are released by endorphins that have a natural antidepressant effect.
  • Walking: A simple and affordable form of physical activity, which can be performed almost anywhere.
  • Swimming: A great option for people with joint problems, as water supports body weight.
  • Cycling: Improves the cardiovascular system and strengthens the muscles of the legs.
  • Dancing: A fun and social way to remain active.
  • Gardening: In addition to physical activity, communication with nature has a therapeutic effect.
• Physical activity recommendations for the elderly: Strive by 150 minutes of moderate intensity of aerobic exercises per week or 75 minutes of high intensity of aerobic exercises per week. It is also recommended to perform strength exercises twice a week.
• The importance of consulting a doctor: Before starting a new program of exercises, it is important to consult a doctor, especially if you have any chronic diseases.

2.3 Healthy nutrition:

• Balanced diet: Healthy nutrition can have a significant effect on your mood and stress level.
  • Fruits and vegetables: We are rich in vitamins, minerals and antioxidants that are necessary for the health of the brain and body.
  • Whole grain products: Provide energy and fiber.
  • Low -fat protein: It is necessary to maintain muscle mass and energy.
  • Healthy fats: Omega-3 fatty acids contained in fish, nuts and seeds are useful for brain health.
• Avoid processed products, sugar and caffeine: These substances can worsen the symptoms of stress and anxiety.
• Regular meals: Passing meals can lead to a decrease in blood sugar, which can cause irritability and anxiety.
• Sufficient water consumption: Dehydration can worsen the symptoms of stress and anxiety.
• Limit alcohol use: Alcohol can temporarily alleviate the symptoms of stress, but in the long run it can aggravate them.
• Contact the nutritionist: A nutritionist can help you develop a nutrition plan that meets your individual needs and goals.

2.4 Time management and organization:

• Creation of the daily routine: A clear daily routine can help reduce the feeling of uncertainty and control.
  • Plan your business for the day.
  • Turn on your day for rest and relaxation in your routine.
• Priority arrangement: Focus on the most important tasks and postpone less important ones.
• Task delegation: If possible, ask others to help.
• Avoid overloading with information: Limit the time you spend to watch the news and the use of social networks.
• Use the organization tools: Planers, calendars and lists of affairs can help you remain organized.
• Learn to say no: Do not take on more than you can do.

2.5 Social support:

• Support social ties: Spend time with friends and family, attend social events, join clubs and organizations.
• Talk about your feelings: Communication with other people can help you feel less lonely and alarming.
• Join the support groups: Support groups can provide you with the opportunity to communicate with other people who experience similar problems.
• Volunteer: Help others can give you a sense of goal and significance.
• Use social networks to maintain ties: Video calls, e -mail and social networks can help you stay in touch with friends and family, even if you cannot see you personally.
• Do not be afraid to ask for help: If it is difficult for you to cope with stress and anxiety yourself, seek help from a professional.

2.6 Cognitive restructuring:

• Identification of negative thoughts: Learn to recognize the negative thoughts that contribute to stress and anxiety.
  • Keeping a diary of thoughts can help you track your thoughts and feelings.
• Disputing negative thoughts: Ask yourself questions to challenge negative thoughts.
  • Is there any evidence confirming this thought?
  • Are there any other ways to look at the situation?
  • What are the worst, best and most likely scenarios?
• Replacing negative thoughts positive: Replace negative thoughts more realistic and positive.
  • Focus on your strengths and achievements.
  • Practice gratitude.
  • Surround yourself with positive people and influences.
• Using positive statements: Repeat positive statements to strengthen your positive thoughts.

2.7 The development of a hobby and interests:

• Do what you like: Hobbies and interests can give you a sense of goal, joy and relaxation.
  • Remember what you liked to do in the past.
  • Try something new.
  • Join the club or group to engage in your hobby with other people.
• Learn something new: Studying new skills can help keep your mind active and interested.
  • Sign up for the course.
  • Read books and articles.
  • Watch documentary films.
• Travel: Travel can expand your horizons and give you new impressions.
• Spend time in nature: Communication with nature can have a calming and therapeutic effect.

2.8 Dream:

• Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
• Create a relaxing atmosphere before going to bed: Take a warm bath, read a book or listen to soothing music.
• Avoid caffeine and alcohol before bedtime: These substances can disturb a dream.
• Make your bedroom dark, quiet and cool: These conditions contribute to good sleep.
• Contactly engage in physical activity: Physical activity can improve sleep, but do not do it immediately before bedtime.
• Avoid daytime sleep: Daytime sleep can break the night sleep.
• Consult a doctor if you have sleep problems: The doctor may exclude the medical causes of insomnia and prescribe treatment.

2.9 Pain Management:

• Consult a doctor to treat pain: Chronic pain can be a significant source of stress and anxiety.
• Use pain control methods:
  • Take medications prescribed by a doctor.
  • Use heat or cold.
  • Massage.
  • Practice relaxation techniques.
  • Engage in physical activity.
  • Consider the possibility of alternative treatment methods such as acupuncture.

2.10 Awareness (MindFulness):

• Practice awareness in everyday life: Pay attention to your thoughts, feelings and sensations in the present moment without evaluating them.
  • During the meal, focus on the taste, smell and texture of food.
  • During walking, pay attention to the sensations in the legs.
  • During breathing, focus on inhalation and exhale.
• Use awareness applications: There are many applications that can help you practice awareness.

Section 3: medical care and professional support

3.1 When to see a doctor:

• Symptoms of stress and anxiety interfere with your daily life: If you experience difficulties in performing everyday tasks, such as work, study or care.
• Symptoms of stress and anxiety deteriorate: If your symptoms become more intense or frequent.
• You experience thoughts of suicide: Seek help immediately.
• You experience physical symptoms associated with stress and anxiety: Such as headaches, muscle tension, rapid heartbeat or digestive problems.
• You experience difficulties with sleep: If you cannot fall asleep, wake up in the middle of the night or feel fatigue during the day.
• You abuse alcohol or drugs: If you use alcohol or drugs to cope with stress and anxiety.
• You feel depressed or hopeless: If you have lost interest in life or feel hopeless.

3.2 Medication:

• Antidepressants: They can help alleviate the symptoms of depression and anxiety.
• Anxiolytics: They can help reduce anxiety and tension.
• Sleeping pills: They can help improve sleep.
• It is important to discuss with the doctor all possible risks and side effects of drugs.

3.3 Psychotherapy:

• Cognitive-behavioral therapy (KPT): Helps change the negative thoughts and behavior that contribute to stress and anxiety.
• Interpersonal therapy (MLT): Helps to improve relations with other people and cope with problems related to relationships.
• Psychodynamic therapy: It helps to understand the roots of stress and anxiety in the past.
• Caliness therapy: It helps to focus on the present moment and reduce stress and anxiety.
• Group therapy: Provides the opportunity to communicate with other people who experience similar problems.

3.4 Alternative treatment methods:

• Acupuncture: It can help relieve pain and reduce stress.
• Massage: It can help relax muscles and reduce stress.
• Aromatherapy: It can help improve mood and reduce stress.
• Biological feedback: Helps to learn how to control physiological reactions, such as heart rate and muscle voltage.
• It is important to discuss with the doctor all possible risks and advantages of alternative treatment methods.

3.5 Search for a qualified specialist:

• Contact your attending physician: He can direct you to a qualified psychiatrist or psychologist.
• Contact local psychiatric clinics or mental health centers: They can provide you with information about available specialists.
• Use online catalogs of mental health specialists: There are online catalogs that allow you to look for specialists in your location and safety plan.
• Ask friends and family: They can recommend you a qualified specialist.
• It is important to choose a specialist with whom you are comfortable to work.

Section 4: Resources and support

4.1 National and local organizations:

• Association of Alarm and Depression of America (ADAA): Provides information and resources for people suffering from anxiety and depression.
• National Alliance on Mental Diseases (NAMI): Provides support and resources for people suffering from mental illness, and their families.
• The administration of abuse of psychoactive substances and mental health (Samhsa): Provides information and resources for the treatment of abuse of psychoactive substances and mental illness.
• Look for local organizations in your area: Many local organizations provide support services and resources for the elderly.

4.2 Online resources:

• Websites: Many websites provide information and resources on stress, anxiety and mental health.
• Online forums and support groups: Online forums and support groups can provide you with the opportunity to communicate with other people who experience similar problems.
• Mental health applications: There are many applications that can help you cope with stress, anxiety and depression.

4.3 Phones of trust and crisis lines:

• Crisis line of suicide and suicide prevention: 988
• Hot line in crisis situations: Home text to 741741
• National hotline for abuse of psychoactive substances and mental health: 1-800-662-HELP (4357)

4.4 Books and Articles:

• Consult with your doctor or librarian to get recommendations on books and articles about stress, anxiety and mental health.

4.5 Support for family and friends:

• Talk to your family and friends about your feelings: Communication with other people can help you feel less lonely and alarming.
• Ask them for help and support: Your family and friends can provide you with emotional support, help you with everyday tasks or just listen to you.
• Let them know that you value their support.

Section 5: preventive measures and maintenance of mental health

5.1 Regular medical examinations:

• Regular medical examinations can help identify and treat medical causes of stress and anxiety.
• Discuss with your doctor your fears about stress and anxiety.

5.2 Maintaining an active lifestyle:

• Support an active lifestyle physically, mentally and socially.
• Do what you like, learn something new and communicate with other people.

5.3 Development of overcoming strategies:

• Develop strategies for overcoming stress and anxiety: Such as relaxation techniques, healthy nutrition, physical activity, time management and social support.
• Practice these strategies regularly so that they become a habit.

5.4 Maintaining a positive worldview:

• Focus on the positive aspects of your life.
• Practice gratitude.
• Surround yourself with positive people and influences.
• Develop a sense of humor.

5.5 Change management in life:

• Prepare for changes in life, such as retirement, moving or loss of loved ones.
• Plan in advance to reduce stress and anxiety.
• Contact your family, friends or professionals.

5.6 Finance management:

• Make a budget and adhere to it.
• Plan your finances for the future.
• Seek financial advice if you need help.

5.7 Legal planning:

• Make a will and other legal documents.
• This can help reduce stress and anxiety about the future.

5.8 Acceptance of age:

• Take your age and changes that occur with your body and mind.
• Focus on your strengths and achievements.
• Treat yourself with compassion.

5.9 Maintaining spirituality:

• Support your spirituality through prayer, meditation or visiting religious services.
• Spirituality can give you a sense of goal, hope and connection with something more than yourself.

5.10 Stress factors restriction:

• Determine the sources of stress in your life and try to reduce them.
• Avoid people, places and situations that cause your stress.
• Learn to say no.