Handling Stress At The Holidays
The holidays are an extra busy time of year filled with baking, shopping, and visiting with friends and family. Although these are all very fun activities, for seniors these activities bring additional stress. Here are some helpful tips to reduce holiday stress.
The holidays are extra busy. For seniors the holidays bring added stress.
- Sadness and grief are normal and it’s OK to express these feelings.
- The holidays don’t have to be perfect.
- Lonely? Reach out to others or volunteer your time.
- Set aside your differences with others until a more appropriate time.
- Stick to a budget.
- Plan ahead so you don’t rush at the last minute.
- Know your limitations. Say “no” if you are tired.
- Keep your healthy habits regarding meals and exercise. Even 15 minutes of exercise reduces stress. Try Tai Chi for a change of pace. Comfort foods like warm oatmeal boosts serotonin, a calming brain chemical.
If sadness and anxiety persists, and you are unable to handle routine chores, seek professional help. AW Health Care can help. (314) 330-7992
Holiday Time is Stressful. Are You Sleeping Well?
As you age the body produces lower levels of growth hormones, so you may experience a decrease in “slow wave” or deep sleep. Your sleep is more fragmented, waking you more frequently throughout the night. Frequent waking causes your circadian rhythm (that internal clock that tells you when to sleep and when to wake up) to shift. You may want to go to sleep earlier in the evening and wake up earlier in the morning. Or, as an older adult, you may need a nap during the day. In most cases, these sleep changes are pretty normal and don’t indicate a sleep problem.
Good Holiday Advice
AW Health Care in home care assistants can help you prepare meals, bake, shop, write cards, wrap gifts, go to the post office or find a driver for holiday events. Don’t try to do everything yourself. It’s Ok to ask for help. It’s easy and worth it! (314) 330-7992
Effects Of Chronic Stress
There’s no two ways about it. Holiday time is “stress time” for many. Stress is the way your body responds to demands or threats. Stress can be good or bad. It can spur you on to stay focused, energetic and alert. But especially for seniors, too much stress can damage your health, mood, relationships and quality of life in various ways:
Chronic stress can lead to other health problems and can affect your mood, relationships and quality of life.
- Lowered Immune System
- You become more susceptible to illness. And the recovery process takes longer.
- Heart Problems
- People look for stress relief in activities such as excessive drinking, overeating, and drug use. These activities damage arteries, blood vessels, and increase the risk of heart disease.
- Vision And Hearing Loss
- Constricted blood vessels lead to temporary impairment
- Digestive Issues
- Stress causes contractions of your digestive muscles and a decrease in the secretions necessary for digestion. Chronic stress can lead to problems such as irritable bowel syndrome and ulcers.
Relaxation Techniques To Try
Relaxation techniques work by refocusing attention to reduce stress.
Autogenic Relaxation
Mentally repeat words or suggestions to help relax and reduce muscle tension. For example, imagine a peaceful setting. Focus on controlled, relaxed breathing. This will help slow your heart rate.
Progressive Muscle Relaxation
Start by tensing and relaxing the muscles. Work your way up or down your body. Tense muscles for about five seconds and then relax for 30 seconds and repeat.
Visualization
Try relaxation techniques to reduce stress in order to get a better night’s sleep.
Using as many senses as you can, close your eyes and imagine relaxing at the ocean, for instance. Think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.
Other relaxation techniques may include deep breathing, massage, meditation, Tai Chi, yoga, music or art therapy, aromatherapy and hydrotherapy.
Listen to Music
Listening to music can relax the mind and body. It has also been found to be a great therapy for pain. Try listening to slow, quiet classical music like Beethoven, Chopin or Vivaldi. This type of music slows the pulse and heart rate, lowers blood pressure and decreases stress hormones.
Music also distracts the mind from day-to-day pressures. It can be a great aid to meditation.
Try music while doing household chores or reading. Try playing music while bathing and getting ready for bed instead of listening to TV. This will definitely take your stress level down a notch or two.
The Weather Outside Is Frightful!
Often, seniors are not able to drive themselves to holiday events. Increased traffic and inclement weather is stressful. Shopping is stressful. Deadlines are stressful. Stop rushing around. Plan in advance. If you need to shop, attend an event or go to the post office, consider getting a driver to get you to and from destinations. With advanced arrangements, there’s peace of mind.
New Years Resolutions
It’s good to look forward at the new year. Make a resolution!
Even if you are a senior, you should make a resolution for the upcoming new year. It’s good to look forward to things in the future. People who are depressed may say, “I don’t care if I don’t wake up in the morning.” But having something to look forward to is vital for mental health at every age. Family members should encourage their elders to make a resolution and help them with whatever is needed to achieve the resolution. Maybe the senior needs a ride, or spending money. It’s so much better to be looking forward rather than feeling hopeless.
One Important Resolution
It’s so important for seniors to seek out more companionship. Many seniors are isolated, even though they live in a senior community. Companionship with others is vital to mental and physical health. If you plan to make a resolution for 2025 maybe you should strive for more human contact. Increase your social network! Join a group. Volunteer for something. Visit your neighbors. Take a class. Go to the library. Eat a meal with others. Get out and get moving. Nourishing your soul in this way has many benefits.
It’s important for seniors to seek out more companionship which is vital to physical and mental health.
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