Walking could be said to be one of the simplest exercises because it is a normal thing that most people do. We walk from one place to another, to pick up or leave...
Peace, tranquility, and relaxation are desirable to anyone. Unfortunately, this doesn't come easily to everyone, especially older adults and those with anxiety disorders. A day gone wrong may sometimes disturb the whole week or even longer. As such, it is critical to learn healthy ways to ease stress.
Regardless of the causes of stress, these tips will enable you to live a more stress-free life. Let's start:
Manage Your Stress with These 11 Tactics
11. Set Realistic and Attainable Goals
Targeting a specific goal has been shown to enhance one's chances of success in life. However, the challenge comes with setting up realistic goals. When you target what is beyond your capability, stress and frustration come quickly as things don't turn out as you anticipated.
Instead, target what you can realistically attain. If you are having difficulties doing this, click here to learn more about setting SMART goals.
10. Perform Breathing Exercises
Breathing is a powerful means of attaining relaxation and easing stress. Through deep breathing exercises combined with meditation, you can achieve greater levels of focus and clear stressful thoughts and negative feelings from your mind.
First, you must choose a strategic location where you can sit comfortably and away from distractions. Ensure your back posture is straight as you breathe in and out steadily. To increase effectiveness, inhale through your nose, and exhale through your mouth.
9. Speak with Trusted Family/Friends
Sometimes it is very helpful to connect with trusted friends and family. This is among the best ways of dealing with stress. Take this time to share what's bothering you in heartfelt conversations. By bonding with your loved ones, stress and anxiety may diminish. At the same time, your mood and spirit will be uplifted. Ensure anyone you are bonding with accepts you as you are for this to work.
8. Watch Your Diet
Dealing with stress in your retired years is easier when you have a proper diet. But which foods should you include?
Fruits and vegetables that are rich in fiber have a significant and positive impact on stress levels. So do foods with lean protein and whole grains like oat. Meanwhile, avoid things like unhealthy fats, starches, and reduce sugar intake.
7. Exercise Regularly
Exercising has a great impact on stress reduction. However, you don't have to do strenuous exercises daily for this to work out. Simple exercises like swimming or going for a walk, among others, are enough to relax your mind and ease stress. Additionally, you can try out yoga to improve mindfulness, ease stress, and enhance mental focus.
6. Venture Outside
Staying confined in one place can increase your stress levels. As such, you need to venture outside and explore what nature has to offer. Being out in nature reduces cognitive fatigue and stress. You can choose to walk around the park, neighborhood, or relax in your yard.
5. Adopt a Pet
Do you have a pet? If not, perhaps it is time to get one. Pets are excellent companions that give unconditional love as well as affection. When you own a pet, the love and responsibility take your mind off other situations that may be causing stress.
Pets provide entertainment, as well as companionship to combat the dangers of loneliness, boredom, and isolation. If owning a pet is not possible for you, you can volunteer for pet therapy or volunteer in an animal shelter. You will be intrigued by the positive mental impact these pets can instill in you.
Are you considering adopting a pet? Click here to learn more about whether it is right for you!
4. Write Your Stresses Out
If you don't want to share with somebody what's stressing you, then write it down. You can picture what's worrying you on paper and figure out a solution more easily than by keeping it in your mind. You can restore control over your mind and end the steady cycle of stress and anxiety. Experts also recommend getting a journal you can use for this purpose.
3. Treat Insomnia
Sleep is vital in order to properly process stress. If you have Insomnia, you risk anxiety and depression setting in. As such, older adults should maintain a sleeping schedule that ensures they get enough sleep every night. If needed, ask your medical professional about medications to help you sleep better.
Learn more about sleep with the following articles:
- 10 Tips for a Better Night's Sleep
- What are the Best Sleeping Positions for Older Adults?
- 5 Benefits of a Full Night's Sleep for Older Adults
- 8 Reasons You're Not Getting Your Best Sleep
2. Seek Professional Help
If you don't notice any positive changes or can't ease the stress on your own, seek professional help. You can get in touch with a counseling expert or mental health expert to help you ease your stress.
1. Maintain the Social Circle
Growing older comes with various challenges, and losing the social circle is among them. Age aside, there is always something or a situation in life that causes one's social circle to break. Many find this change to be stressful, especially if the people they are losing were close friends.
The cause can be illness, career change, retirement, or moving to another region. You can handle this by making new friends or spending more time with friends and family around you. Attend celebration events that involve your loved ones and friends and cherish the great moments you have with these people.
Let us know in the comments below - what is your most effective strategy for relieving stress?