April is Stress Awareness Month, the perfect time to focus on nurturing your mental wellbeing
As we enter our golden years, stress doesn’t simply disappear—it often transforms. Retirement, health changes, loss of loved ones, and shifting family dynamics create unique stressors that weren’t present in our younger days. This April, during Stress Awareness Month, we invite you to explore practical strategies specifically designed to help older adults manage stress and enhance overall wellbeing.
Understanding Stress in Older Adults
Stress affects people of all ages, but its impact and manifestation can be different for older adults. Physical symptoms like fatigue, sleep disturbances, and digestive problems may be more pronounced, while the emotional toll can include increased anxiety, irritability, and even depression.
What makes stress particularly challenging for older adults is that it often occurs alongside other significant life changes and health concerns. The good news is that decades of life experience have equipped you with resilience and coping skills you may not even realize you possess.
The Mind-Body Connection: Why Stress Management Matters
Recent research has revealed just how deeply stress impacts our physical health, especially as we age:
- Chronic stress can accelerate cognitive decline
- Stress hormones may worsen conditions like heart disease, diabetes, and hypertension
- Ongoing stress weakens the immune system, increasing susceptibility to illness
- Stress often disrupts sleep patterns, which are vital for recovery and brain health
By actively managing stress, you’re not just improving your mood—you’re protecting your body and potentially extending your years of healthy, independent living.
Five Effective Stress Management Techniques for Older Adults
1. Deep Breathing Exercises
When stress feels overwhelming, your breath is always available as a calming tool. This simple technique activates your body’s natural relaxation response:
Sit comfortably with your feet flat on the floor. Breathe in slowly through your nose for a count of four, feeling your abdomen expand. Hold for a count of one, then exhale through your mouth for a count of six. Repeat for 2-3 minutes, focusing solely on your breath. Regular practice of deep breathing can lower heart rate, reduce blood pressure, and provide immediate stress relief.
2. Progressive Muscle Relaxation
Many older adults carry tension in their bodies without realizing it. Progressive muscle relaxation helps identify and release this physical stress:
Starting with your feet and working upward to your head, tense each muscle group for 5-10 seconds, then release completely. Notice the difference between tension and relaxation. This technique not only relieves physical discomfort but also creates body awareness that helps you recognize stress signals earlier.
3. Mindful Meditation
Meditation doesn’t need to be complicated. Even 5-10 minutes daily can significantly reduce stress hormones:
Find a quiet space where you won’t be disturbed. Sit in a comfortable position with good posture. Focus on your breath or a calming word. When thoughts arise (as they naturally will), acknowledge them without judgment and gently return your focus to your breath. This practice helps train your mind to stay present rather than worrying about the past or future.
4. Regular Physical Activity
Exercise is one of the most powerful stress relievers available at any age. For older adults, gentle, joint-friendly options offer remarkable benefits for both body and mind:
Aim for 30 minutes of moderate activity most days. Walking in nature, water aerobics, tai chi, or gentle chair yoga can significantly lower stress hormones while boosting mood-enhancing endorphins. Remember that even brief 10-minute movement sessions spread throughout your day deliver meaningful stress-reduction benefits.
Don’t forget to make the most of your eternalHealth benefits! Access your favorite fitness facilities, enjoy on-demand workout videos from home, receive customized at-home fitness kits, and utilize your fitness flex benefit (if eligible) for golf green fees, pickleball court time, fitness tracking devices, and more!
Your path to better stress management begins with simply moving your body. Let us help you get started today!
5. Social Connection
While isolation increases stress, meaningful social connections build resilience against life’s challenges:
Quality matters more than quantity. Regular conversations with a few trusted friends or family members, participating in a faith community, or joining special interest groups can provide both enjoyment and emotional support. Talking about your concerns with someone you trust offers perspective and often makes problems feel more manageable.
Need help finding a class, club, or other event? Use your eternalHealth fitness benefit at www.eternalHealth.com/fitnessbenefit to be connected to fun opportunities in your neighborhood!
When to Seek Professional Support
While self-management techniques are valuable, sometimes professional support is necessary. Consider speaking with your healthcare provider if you experience:
- Persistent feelings of hopelessness or sadness
- Anxiety that interferes with daily activities
- Sleep disturbances that don’t improve with good sleep habits
- Physical symptoms like chest pain, dizziness, or chronic digestive issues
- Difficulty coping with life transitions or loss
Remember, eternalHealth covers mental health services, including therapy specifically tailored to older adults’ needs and concerns.
A Final Thought: The Wisdom Advantage
As an older adult, you have a unique advantage in stress management—wisdom accumulated through decades of overcoming challenges. You’ve developed the perspective that younger generations are still working to achieve. Draw on this inner resource as you implement new stress management techniques.
Remember that managing stress isn’t about eliminating all challenges from your life—it’s about responding to life’s inevitable difficulties with greater ease, awareness, and self-compassion. Your wellbeing matters, not just during Stress Awareness Month, but every day of the year.
Stress Management: Take the First Step Today
Remember, managing your stress today means a healthier tomorrow. Our dedicated care management team stands ready to support you in achieving optimal mental health and overall wellness.
Contact our care management team to better understand your benefits and learn how to develop effective stress management techniques!
Call 1-800-680-4568 (TTY 711) and ask to speak to a care manager.
October 1st-March 31st: 8AM-8PM local time, 7 days a week
April 1st-September 30th: 8AM-8PM local time, Monday-Friday
eternalHealth is an HMO plan with a Medicare Contract for HMO, HMO-POS and PPO offerings. Enrollment in eternalHealth depends on contract renewal. To enroll in an eternalHealth plan you must meet certain eligibility requirements and reside in the plan’s CMS-approved service area. Benefits and cost sharing may vary by plan.
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