{"id":77596,"date":"2023-07-07T12:06:27","date_gmt":"2023-07-07T17:06:27","guid":{"rendered":"https:\/\/www.stress.org\/?p=77596"},"modified":"2024-04-06T04:15:06","modified_gmt":"2024-04-06T04:15:06","slug":"stress-and-how-to-reduce-it-a-guide-for-older-adults","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/stress-and-how-to-reduce-it-a-guide-for-older-adults\/","title":{"rendered":"Stress and How to Reduce It: A Guide for Older Adults"},"content":{"rendered":"<div class=\"article-body__pre-content\">\n<div class=\"component component--takeaways\">\n<div class=\"wrapper\">\n<h2 class=\"takeaways--heading\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-77597 size-full\" src=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1.jpg\" alt=\"\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1.jpg 2560w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1-300x200.jpg 300w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1-1024x683.jpg 1024w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1-768x512.jpg 768w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1-1536x1024.jpg 1536w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1-2048x1366.jpg 2048w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-marcus-aurelius-6787158-scaled-1-600x400.jpg 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>Key Takeaways<\/h2>\n<ul class=\"takeaways--keys\">\n<li>Everyone experiences stress occasionally. But did you know the effects of stress on older adults can be greater than in different age groups?<\/li>\n<li>The unique relationship between stress and aging can cause new health problems and worsen existing ones. Stress even speeds up the aging process itself.<\/li>\n<li>Discover common causes and signs of stress in older adults and learn effective management strategies to better support your overall health.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"body-flex-wrapper\">\n<div id=\"emscript\" class=\"left\"><\/div>\n<div class=\"article-body__wrapper\">\n<div class=\"article-body__inner-wrapper has-content\">\n<p>Recently, 66-year-old Cliff moved to a new community and was having trouble finding affordable senior housing. His temporary solution\u2014an extended-stay hotel\u2014cost more than his $736 monthly Social Security check could\u00a0cover. Most days, that meant he didn\u2019t eat.<\/p>\n<p>Linda, 62, faced a different set of challenges. Right before COVID-19 hit, she lost both her job and her marriage. Newly unemployed and living alone, she wasn\u2019t sure how to navigate these uncharted waters by herself.<\/p>\n<p>And Charlsie, 83, struggles to understand technology. Already \u201csomewhat of a worrier,\u201d her mistrust of any call on her flip phone has unwittingly isolated her from relatives and friends whose help with paperwork and other tasks could be a great relief.<\/p>\n<p>None of these older adults knows each other, but they each share something in common:\u00a0<em>Stress<\/em>.<\/p>\n<h2>What is stress?<\/h2>\n<p>According to the World Health Organization,\u00a0<a href=\"https:\/\/www.who.int\/news-room\/questions-and-answers\/item\/stress\" target=\"_blank\" rel=\"noopener\">stress is a mental reaction<\/a>\u00a0to challenging circumstances. Cliff\u2019s financial instability. Linda\u2019s layoff and divorce. Charlsie\u2019s technophobia and social isolation.<\/p>\n<p>From an evolutionary standpoint, stress exists to help humans survive; it\u2019s the basis of what scientists commonly call the \u201cfight-or-flight\u201d response. We experience it both emotionally and physically; yet the signs of stress can sometimes be easy to miss. Why? Because the condition is so prevalent in everyday American life. As Cliff explained, \u201cI didn\u2019t even realize how much the stress of not having enough money to pay for housing was affecting me.\u201d<\/p>\n<div class=\"main\">\n<blockquote>\n<h3><strong>That\u2019s precisely why it\u2019s so important to look for red flags. While some stress actually can be helpful, chronic stress can lead to negative health outcomes that worsen with age.<\/strong><\/h3>\n<\/blockquote>\n<\/div>\n<p>\u201cStress is a fact of life that most of us experience at one time or another,\u201d said\u00a0<a href=\"https:\/\/ncoa.org\/author\/jennifer-tripken\" target=\"_blank\" rel=\"noopener\">Jennifer Tripken<\/a>, associate director of NCOA\u2019s Center for Healthy Aging. \u201cBut the unique relationship between stress and aging means that older adults and their families, friends, and caregivers should pay particular attention to what causes it, how to recognize it, and what to do about it.\u201d<\/p>\n<p>Let\u2019s take a closer look.<\/p>\n<h2>Does stress affect older adults more?<img decoding=\"async\" class=\"aligncenter wp-image-77598 size-full lazyload\" data-src=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1.jpg\" alt=\"\" width=\"2560\" height=\"1706\" data-srcset=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1.jpg 2560w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1-300x200.jpg 300w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1-1024x682.jpg 1024w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1-768x512.jpg 768w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1-1536x1024.jpg 1536w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1-2048x1365.jpg 2048w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-brett-sayles-1194196-scaled-1-600x400.jpg 600w\" data-sizes=\"(max-width: 2560px) 100vw, 2560px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 2560px; --smush-placeholder-aspect-ratio: 2560\/1706;\" \/><\/h2>\n<p>In a word, yes.<\/p>\n<p>According to the\u00a0<a href=\"https:\/\/www.stress.org\/\" target=\"_blank\" rel=\"noopener\">American Institute of Stress<\/a>, stress and inflammation are closely linked. Further, stress negatively impacts the body\u2019s ability to effectively respond to certain kinds of inflammation that lead to age-related conditions.<strong><sup>1<\/sup><\/strong><\/p>\n<p>In other words, more stress equals more inflammation, and more inflammation when we\u2019re stressed equals more (or worse) health problems. These include atherosclerosis (hardening of the arteries), Type 2 diabetes, arthritis, dementia, and cancer, to name a few. The same report notes that chronic stress also can reduce the effectiveness of certain vaccines in older adults, including for the flu and pneumonia. And stress actually accelerates the aging process itself.<\/p>\n<blockquote class=\"in-view\">\n<div class=\"main\">\n<h3>You can see that stress and age don\u2019t play well together,\u201d Tripken said. \u201cLearning how to manage it is so important to maintaining long-term health and well-being.\u201d<\/h3>\n<\/div>\n<\/blockquote>\n<h2>What causes stress?<\/h2>\n<p>Just as the effects of stress can vary in different age groups, so can the reasons we experience it. A younger person might feel stressed out due to launching a new career, starting a family, or paying off student loan debt, for instance. An older adult likely has a different set of worries.<\/p>\n<p>Some common causes of stress in older adults include:<\/p>\n<ul>\n<li>Chronic illness<\/li>\n<li>Caregiving responsibilities<\/li>\n<li>Loss and grief<\/li>\n<li>Loneliness or boredom<\/li>\n<li>Financial worries<\/li>\n<li>Major life changes, such as retirement<\/li>\n<\/ul>\n<h2>What are the symptoms of stress?<\/h2>\n<p>Because of its relationship to inflammation and disease, learning to recognize the emotional and physical signs of stress can be an important first step toward taking care of your health. In an older person, these can include:<strong><sup>2<\/sup><\/strong><\/p>\n<ul>\n<li>Headaches<\/li>\n<li>Digestive issues<\/li>\n<li>Irritability<\/li>\n<li>Heart palpitations<\/li>\n<li>Sleep disturbances<\/li>\n<li>Poor concentration<\/li>\n<li>Crying<\/li>\n<li>Social withdrawal<\/li>\n<\/ul>\n<p>This list isn\u2019t exhaustive, Tripken explained, and individual people may exhibit many of these signs or just one. Plus, it\u2019s easy to make excuses for stress, or\u2014like Cliff\u2014fail even to recognize it. But if something feels off, it probably is. If your moods or daily habits have changed, this can be a clue that you\u2019re experiencing stress.<\/p>\n<h2><img decoding=\"async\" class=\"aligncenter wp-image-77599 size-full lazyload\" data-src=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1.jpg\" alt=\"\" width=\"2560\" height=\"1668\" data-srcset=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1.jpg 2560w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1-300x195.jpg 300w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1-1024x667.jpg 1024w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1-768x500.jpg 768w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1-1536x1001.jpg 1536w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1-2048x1334.jpg 2048w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-andrea-piacquadio-3921418-scaled-1-600x391.jpg 600w\" data-sizes=\"(max-width: 2560px) 100vw, 2560px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 2560px; --smush-placeholder-aspect-ratio: 2560\/1668;\" \/>Top 6 ways to deal with stress<\/h2>\n<p>The good news is, there are some really good stress management strategies anyone can use. Even better, you don\u2019t have to try them all, or all of them at once. Choose one or two approaches that interest you and are realistic.<\/p>\n<p><strong>1. Remove the source<\/strong><\/p>\n<p>This isn\u2019t always possible, but if you can, try to identify what\u2019s causing your stress and do something to change that. Cliff, for example,\u00a0<a href=\"https:\/\/ncoa.org\/article\/how-older-adults-can-get-help-paying-for-housing\" target=\"_blank\" rel=\"noopener\">got help paying for housing<\/a>. Linda asked about\u00a0<a href=\"https:\/\/ncoa.org\/article\/what-is-snap-and-how-do-i-apply\" target=\"_blank\" rel=\"noopener\">applying for SNAP<\/a>\u00a0benefits. And Charlsie took steps to overcome her\u00a0<a href=\"https:\/\/ncoa.org\/article\/how-to-build-your-technical-confidence-strategies-for-older-adults\" target=\"_blank\" rel=\"noopener\">technophobia<\/a>\u00a0by seeking assistance at her local senior center.<\/p>\n<p><strong>2. Eat well<\/strong><\/p>\n<p>Following a\u00a0<a href=\"https:\/\/ncoa.org\/older-adults\/health\/diet-nutrition\" target=\"_blank\" rel=\"noopener\">healthy, balanced diet<\/a>\u00a0can boost the immune system, help combat the effects of inflammation, and fuel positive physical energy. And, filling up on bulky, good-for-you fruits and vegetables can prevent \u201cstress-eating\u201d a bag of potato chips or pint of ice cream.<\/p>\n<p><strong>3. Stay hydrated<\/strong><\/p>\n<p>Drinking enough water yields\u00a0<a href=\"https:\/\/ncoa.org\/article\/10-reasons-why-hydration-is-important\" target=\"_blank\" rel=\"noopener\">many health benefits<\/a>, including improved brain performance. Adding a glass or two a day can help keep you mentally sharp and stabilize your emotions. Plus, keeping yourself hydrated leads to better digestion, eases headaches, and boosts your energy, too.<\/p>\n<p><strong>4. Exercise<\/strong><\/p>\n<p><a href=\"https:\/\/ncoa.org\/article\/the-life-changing-benefits-of-exercise-after-60\" target=\"_blank\" rel=\"noopener\">Regular physical activity<\/a>\u00a0helps reduce blood pressure, ease arthritis pain, combat chronic illness, and lift your mood. And you don\u2019t have lace up a pair of running shoes and start training for a marathon to reap these benefits, either. Even gentle movement like\u00a0<a href=\"https:\/\/ncoa.org\/article\/the-health-benefits-of-tai-chi-and-how-to-get-started\" target=\"_blank\" rel=\"noopener\">tai chi<\/a>\u00a0can make a world of difference.<\/p>\n<p><strong>5. Get enough sleep<\/strong><\/p>\n<p>Sleep is essential to good physical and mental health. It\u2019s the time when the body repairs itself and the mind takes a break. In particular, REM (deep) sleep helps regulate mood and memory.\u00a0<a href=\"https:\/\/ncoa.org\/article\/sleeping-well-in-stressful-times\" target=\"_blank\" rel=\"noopener\">Establishing \u201csleep-friendly\u201d routines<\/a>\u00a0can help both to reduce stress-related insomnia and other negative effects. Sleep quality can be improved with a\u00a0<a href=\"https:\/\/www.ncoa.org\/adviser\/mattress\/best-mattress\/\" target=\"_blank\" rel=\"noopener\">comfortable mattress<\/a>\u00a0that fits your sleep preferences.<\/p>\n<p><strong>6. Meditate<\/strong><\/p>\n<p>Engaging in deep breathing, positive visualization, and other mindfulness practices can help calm racing thoughts, slow a rapid heart rate, relax tensed-up muscles, and create a sense of well-being. There are many\u00a0<a href=\"https:\/\/ncoa.org\/older-adults\/health\/lifestyle\/wellness-activities\/meditation\" target=\"_blank\" rel=\"noopener\">different ways to meditate<\/a>, so take time to explore some approaches and find one that works for you.<\/p>\n<p>Remember: everyone experiences stress from time to time. Being proactive about managing yours can maintain your physical and mental health and well-being so you can age well.<\/p>\n<p><a href=\"https:\/\/www.pexels.com\/photo\/woman-practicing-yoga-6787158\/\">Photo by Marcus Aurelius<\/a><\/p>\n<p><a href=\"https:\/\/www.pexels.com\/photo\/grayscale-photo-of-man-thinking-in-front-of-analog-wall-clock-1194196\/\">Photo by Brett Sayles<\/a><\/p>\n<p><a href=\"https:\/\/www.pexels.com\/photo\/woman-with-headache-3921418\/\">Photo by Andrea Piacquadio<\/a><\/p>\n<\/div>\n<\/div>\n<p><a href=\"https:\/\/ncoa.org\/article\/stress-and-how-to-reduce-it-a-guide-for-older-adults\">Original post<\/a><\/p>\n<p><a class=\"header--logo\" href=\"https:\/\/ncoa.org\"><img decoding=\"async\" class=\"global-nav__logo alignnone lazyload\" data-src=\"https:\/\/ncoa.org\/assets\/images\/logo-2021-color.svg\" alt=\"NCOA Logo\" width=\"173\" height=\"65\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 173px; --smush-placeholder-aspect-ratio: 173\/65;\" \/><\/a><\/p>\n<div class=\"article-body__wrapper\">\n<div class=\"article-body__inner-wrapper has-content\">\n<h2>Sources<\/h2>\n<p><small>1. The American Institute of Stress.\u00a0Seniors and Stress. Found on the internet at https:\/\/www.stress.org\/seniors-and-stress<\/small><\/p>\n<p><small>2. Harvard Health Letter. Stress relief tips for older adults. Found on the internet at https:\/\/www.health.harvard.edu\/stress\/stress-relief-tips-for-older-adults<\/small><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Key Takeaways Everyone experiences stress occasionally. But did you know the effects of stress on older adults can be greater than in different age groups? The unique relationship between stress [&hellip;]<\/p>\n","protected":false},"featured_media":77600,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"give_campaign_id":0,"pmpro_default_level":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false},"categories":[139,195],"tags":[624,136,137,141,222,143,625,155,147,165],"class_list":["post-77596","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-life-blog","category-life-stages","tag-age","tag-ais","tag-american-institute-of-stress","tag-health","tag-life-stages","tag-mental-health","tag-older-adults","tag-research","tag-stress-management","tag-stress-relief","pmpro-has-access"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stress and How to Reduce It: A Guide for Older Adults - The American Institute of Stress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.stress.org\/news\/stress-and-how-to-reduce-it-a-guide-for-older-adults\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stress and How to Reduce It: A Guide for Older Adults - The American Institute of Stress\" \/>\n<meta property=\"og:description\" content=\"Key Takeaways Everyone experiences stress occasionally. But did you know the effects of stress on older adults can be greater than in different age groups? 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