Top Tips on Health and Wellness: Managing Stress Effectively

According to the American Psychiatric Association's mental health poll, US adults are feeling increasingly anxious. When asked what lifestyle factors impact their mental health, 53% said stress. Despite this increase, only 24% of adults sought professional help.

Neglecting to develop mental health strategies can affect your mind and body. Instead, apply these tips on health and wellness to improve your overall well-being. Enhance your quality of life with these effective stress reduction tips!

Determine Triggers

To determine which stress reduction techniques work best for you, it helps to understand what's causing your stress. Common triggers include:

Divorce
Unemployment
Retirement
Grief
Work
Relationships

These stressors can negatively impact you mentally and physically. Common symptoms include pain, dizziness, indigestion, and muscle tension. According to the American Psychological Association, over 75% of people say they've experienced health impacts due to stress, including:

Headaches (38%)
Fatigue (35%)
Feeling nervous or anxious (34%)
Feeling depressed or sad (33%)

About 72% experienced additional health impacts due to excessive stress. They felt overwhelmed (33%), experienced changes in sleeping habits (32%), and worried constantly (30%).

Long-term, these symptoms can increase your risk of serious health issues, including heart attacks and strokes. If you experience these symptoms, visit a doctor right away.

Once you determine what's causing your stress, try to make changes to your life and routine. For example, perhaps you're grieving the loss of a loved one. Joining a grief group, getting counseling, or building a support system can help you better manage your stress.

Get Enough Sleep

According to the National Institute on Aging, older adults need seven to nine hours of sleep a night. Without a good night's rest, you may:

Experience memory issues
Feel depressed
Have more falls or accidents
Be irritable

Getting enough sleep each night can improve your ability to navigate stressful situations. Otherwise, sleep deprivation can contribute to inflammation.

C-reactive protein is a marker of inflammation that's elevated in people at risk for diabetes and heart disease. Failing to reduce inflammation levels could increase your risk of cardiovascular disease, diabetes, and other chronic conditions.

Try this wellness advice to get better sleep:

Stick to a regular schedule
Improve your diet
Create a restful environment
Limit naps
Exercise daily
Explore stress relief methods

Try Yoga or Meditation

Yoga's breathing exercises and stretches combine physical and mental disciplines that can help calm your mind and body. Adding yoga to your routine can help you better manage your stress and anxiety.

Explore your senior living community's health and fitness program for classes. Participating in classes with friends is a great way to socialize, which can improve your mental well-being.

Your community may offer meditation classes, which can provide short-term stress relief. There are different stress reduction techniques you can use, including:

Guided imagery
Gratitude practices
Focused/deep breathing exercises
Progressive muscle relaxation

A gratitude practice helps you recognize things you have to be thankful for. This can remind you of the resources you have available to you, which can be empowering. Consider writing down three things you're grateful for at the end of each day.

You can use an app to practice these techniques alone. Try a few different stress relief methods to determine what works best for you.

Connect With Others

You don't have to apply this wellness advice alone. Instead, seek out social support from members of your senior living community. Having emotional support from friends can help you better manage stressful situations.

The next time you're feeling stressed, confide in someone. They may have mental health strategies you can use.

Consider expanding your network. You can:

Volunteer
Join an organization
Attend support groups
Get professional help

Adjust Your Diet

A poor diet can affect your ability to react to stress. Try to remove high-sugar or fatty foods from your routine.

Refined carbs can cause a spike in your blood sugar. When it crashes, you could experience more stress.

Instead, add whole foods to your diet. Some of the best stress-relieving foods include:

Fatty fish
Beans and lentils
Berries
Matcha
Apples
Citrus fruits
Leafy greens
Cruciferous vegetables
Hemp seeds
Cocoa
Avocados

These foods will provide your body with nutrients, protein, antioxidants, and healthy fats. Compounds like antioxidants can fight oxidative stress, protecting your body from inflammation and damage.

Try to avoid foods that can increase stress and anxiety. These include caffeine, alcohol, and artificial sweeteners.

Otherwise, consult a doctor to determine if you have a vitamin deficiency. They may recommend supplements that can support your specific health needs. They'll ensure you don't choose supplements that will interact with any medications you're taking.

Exercise Daily

As you apply these mental health strategies, consider improving your physical health as well. Great exercises for seniors include:

Strength training
Yoga
Stretching
Swimming
Cycling
Pickleball
Short walks

In a roundup of 11 different studies, researchers determined that exercise can reduce stress-associated inflammatory markers. Physical activity can lower inflammation. It also improves blood sugar regulation and improves muscle strength.

Physical activity will boost feel-good endorphins that may help improve your sense of well-being. Focusing on your body's movements may boost your mood while helping you work off stress.

Exercising can also offset stress caused by social isolation. Explore your senior living community's fitness classes. You can join an exercise class with other seniors to improve your mental and physical wellness.

Get Creative

Use creative outlets to reduce your stress levels or release pent-up feelings. These include:

Playing an instrument
Painting or drawing
Journaling
Gardening
Sewing
Reading
Singing

Explore new skills to keep your mind active. For example, you can learn a new language or cook a new meal. Explore upcoming activities at your senior living community for more options.

Discover More Tips on Health and Wellness

Don't let stress affect your mental and physical health. Instead, try these tips on health and wellness. Remember, you can discover exclusive health and wellness programs at a senior living community like Liberty Court.

Our senior living community offers convenient services and amenities catered to meet your needs. We can provide more healthy living tips that can improve your quality of life. Contact us now to schedule a tour.