Stress is a normal part of life, but it can affect our health more as we get older. Changes in health, finances, family roles, and daily routines can all add extra pressure for seniors and caregivers. Over time, stress can impact the body, mood, sleep, and overall well-being. In this post, we’ll explain what stress is, explore unique stressors for older adults, look at how aging affects the body, and share simple, helpful ways to manage stress. 

 

What is stress? 

The World Health Organization (WHO) defines stress as a “state of worry or mental tension caused by a difficult situation.” 

 

Unique Stressors  

• People can be stressed by a variety of different things (e.g., starting a new job or buying a home), but there are some stressors that tend to be unique to older adults, including but not limited to: 
  • Chronic illness 
  • Caregiving for a loved one 
  • Grief and loss 
  • Loneliness or isolation  
  • Worrying about money– especially in retirement 
  • Major life changes– retiring, moving out of your home, etc. 

 

Aging 

• When we get stressed, our bodies naturally release stress hormones (mostly cortisol and adrenaline) to help us deal with the stressor.  
• Unfortunately, if we experience a lot of stress or stress over a long period of time, our body can be swimming in too many stress hormones, which isn’t healthy.  
• The same stress hormones that help us in stressful situations can also lead to inflammation. 

 

Inflammation 

• In 2000, scientists began talking about “inflammaging,” a combination of the words “inflammation” and “aging.” The term refers to “chronic, low-grade inflammation throughout the body that occurs with aging.” 
• While some inflammation is normal, too much can lead to a variety of health conditions, including: 
  • Arthritis 
  • Heart disease 
  • Diabetes 
  • Cancer 
  • Alzheimer’s Disease 
  • Autoimmune diseases  
  • Kidney Disease  

 

Managing Stress 

• Mentally 
  • Try keeping a journal to figure out your stress triggers. 
  • Make time to do the things you enjoy (e.g., reading, gardening, singing, etc.).
  • Slowing down and trying meditation or mindfulness can ease your mind.
  • Starting a gratitude journal can help you focus on the positive. It doesn’t need to be fancy- it can be as simple as a pad of paper or a note on your phone! 

• Physically 
  • Get enough sleep 
  • Eat a balanced diet 
  • Make sure you’re drinking enough water  
  • Avoid drinking too much caffeine 
  • Try to get some movement in every day 
  • Limit alcohol 
  • Quit smoking (including vaping) 
  • If you can, eat more anti-inflammatory foods (e.g., fruits and vegetables, nuts, seeds, whole grains, etc.) 

• Situationally  
  • See if you can identify your everyday stressors. Is there a way to work around them? 
  • Limit your time following the news and on social media– especially if you’re “doomscrolling.” 
  • Have a daily routine you stick to for consistency. 

• Socially  
  • Talk with a friend or family member about what’s making you stressed. 
  • Spend time at a senior center or place of worship to be among community. 

 

Reaching Out 

• 988 Crisis & Line (dial 988 from any phone) 

• CCWC Behavioral Health Services– get connected with a therapist to talk about your stressors and find solutions. Call (734) 971-9781 for more information. 

• CCWC Resource Advocacy– trained Resource Advocates can help you find resources related to big life stressors (including but not limited to housing, transportation, food, utilities, etc.). Call (734) 971-9781, Ext. 8 for more information. 

• Washtenaw Community Mental Health– provides behavioral health services to adults with mental health concerns. Call (734) 544-3050 for more information.  

 

You can find more mental health resources online at SeniorResourceConnectMI.org