April is Stress Awareness Month.
It’s an annual campaign observed since 1992 to educate the public about the dangers of stress and provide resources to manage it. Stress is a state of worry or mental tension caused by challenging circumstances according to the World Health Organization. It’s our body’s natural response to life’s demands.
People of all ages experience stress. It has been a component of our evolution and survival since the fight-or-flight response. Such responses are activated when animals are confronted with imminent danger. You might recall the classic story of a caveman facing a saber-tooth tiger, and either stays to fight or flees to escape. When the brain detects such danger, it triggers adrenaline that is released to the muscles, heart and more to fight or flee from the attack from a predator.
All stress is not created equal. A certain amount is healthy; it can act as a motivator. However, long-term or chronic stress is not good for anyone. Although older adults typically have fewer acute one-time episodes, they are more often faced with chronic stress such as illness, financial insecurity, caregiving responsibilities as well as loneliness, loss and grief and even retirement.
Older adults are vulnerable to the impact of cumulative stress, which is the buildup of stressors over time, exceeding one’s ability to cope. Think about caring for an ill mate, losing income because of having to give up your job, having difficulty paying your bills and suffering from painful arthritis while serving as the unpaid caregiver. This is a reality for many. If these situations are not well-managed, they can lead to burnout, mood swings and more.
Chronic stress can last years and even decades. And once triggered, it takes older bodies longer to return to baseline. It is important to be aware of stress responses before they become chronic. They can easily be ignored in the belief that “I can handle this” or “This is just part of life.”
Here are a few stress-response clues that need attention: digestive issues, irritability, heart palpitations, sleep disturbances, depression, poor concentration, crying and social withdrawal.
Since stress is widespread across all ages, why focus on older adults? That’s because stress and inflammation are closely linked. And certain kinds of inflammation can lead to age-related conditions such as cognitive decline, cardiovascular disease, diabetes and cancer. Inflammation can accelerate the aging process.
The National Council on Aging recommends seven ways to deal with stress, particularly for older adults.
- Remove the source. That’s not always possible. What can be helpful is to identify the source. For example, if it’s caregiving, get some help in the house. As always, cost can be an obstacle.
- Seek support. Talk to a trusted friend, a clergy person or see a therapist. Consider joining a support group to help with coping strategies. Asking for help is a sign of strength, not weakness.
- Eat well. A healthy, balanced diet can boost the immune system, help combat the effects of inflammation and enhance physical energy. Filling up with healthy foods can prevent “stress eating” a pint of ice cream. Although a little sounds good.
- Stay hydrated. Drinking water has many health benefits. It can improve brain performance and stabilize emotions. It can contribute to better digestion, ease headaches and give a boost to energy.
- Exercise. Regular physical activity helps reduce blood pressure, eases arthritic pain, combats chronic illness and lifts your mood. Gentle movement like yoga and tai chi count. No need for marathons.
- Get enough sleep. Sleep is when the body repairs itself and the mind takes a brief vacation. REM, or deep sleep, helps regulate mood and memory. Establishing “sleep-friendly” routines can help reduce stress-related insomnia and other negative stress effects.
- Meditate. This refers to mindful practices. Examples are deep breathing, positive visualization and guided mediation to name a few. Mindful practices can help calm racing thoughts, slow a rapid heart rate, relax tensed-up muscles and create a sense of well-being.
So, let’s acknowledge the presence of stress in our lives. Retain the “good stress.” It may keep us exercising, knowing the consequences of a sedentary life or motivate us to call friends and do good deeds. It’s the negative stress that requires recognition and addressing it before it becomes chronic.
Stay well, everyone, and know that small acts of kindness count.
Helen Dennis is a nationally recognized leader on issues of aging and the new retirement with academic, corporate and nonprofit experience. Contact Helen with your questions and comments at Helendenn@gmail.com. Visit Helen at HelenMdennis.com and follow her on facebook.com/SuccessfulAgingCommunity