Anxiety can be a debilitating condition that weighs on you daily. With the increased stressors in today's society, many Americans live with anxiety. According to the Anxiety and Depression Association of America, as many as 40 million adults suffer from anxiety.
For seniors, anxiety can be especially harmful because many of them lack proper treatment for mental health conditions. Seniors also need a secure support network to schedule and travel to appointments to get the professional help they need.If you’re an older adult and believe you have a problem with anxiety, here are four tips that can help manage your condition.
Deep breathing has been shown to reduce stress and anxiety levels significantly. When you slow down and breathe deeply, it can reduce your heart rate and lower your stress levels. If you're feeling stressed, it's a good idea to repeat deep breathing exercises throughout the day to keep your heart rate decreased. To perform deep breathing exercises, you'll need to:
- Sit in a comfortable position
- Place one hand on your chest and one hand on your diaphragm.
- Inhale deeply through your nose and allow your stomach to expand
- With your lips tensed, blow the air through the mouth like you’re whistling
- Repeat up to ten times.
After performing these steps, your body will naturally calm down. Doing so will help to alleviate some of the tension you may be feeling.
Have A Healthy Diet
Eating healthy has many known benefits. One benefit is having a sustainable amount of energy for your mind to function correctly. When you aren't eating healthily, your body lacks the nutrients it needs to operate at peak performance. Thus, lacking crucial nutrients such as magnesium can cause you to have mood swings, or feelings of depression and anxiety.
Some foods are shown to reduce anxiety levels and provide essential nutrients. A few of these foods are:
- Green vegetables
Fish and nuts are excellent foods to reduce anxiety because they contain oils like Omega-3s that your body has trouble getting from other food sources. Surprisingly, asparagus also has high anxiety-relieving properties when compared to other vegetables!
Exercise is widely-known to be a great stress reliever. When you exercise, your body produces endorphins that are great anxiety reducers. Exercising doesn't have to be strenuous or lead to breathing heavily and sweating, but it is essential to maintain a regular exercise schedule.
Several exercises can be done calmly and safely by seniors. Here are a few:
- Leg lifts
- Shoulder circles
- Water Aerobics
Most of these exercises aren’t particularly difficult for seniors, but we do recommend speaking to a doctor before making any changes in your exercise routine. If you’re currently living in a senior assisted living community, you can speak with your care providers and inquire which exercises they can work into your weekly schedule.
While many people struggle to ask for help, it's very relieving. Many professionals specialize in anxiety and are trained to help you effectively manage emotions or feelings of worry.
With a multitude of resources available to you, anxiety treatment allows you to have someone to speak to when you’re experiencing anxiety or stress. We encourage you to learn more about the resources available in your area.
With the help of these tips, you’ll be able to manage your anxiety effectively. Once you are able to reduce your anxiety, you can return to your normal routine sooner. Remember, if you believe that you aren’t able to manage your condition, it’s best to seek professional advice. Don’t procrastinate in using these tips and start making a change in your life today.
Franklin Park believes that mental health should be a priority for all of our residents. We offer a variety of services to ensure that you remain healthy.
To learn more about Franklin Park and our communities, please visit our website!