Six Ways Seniors Can Manage Stress during Covid-19

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COVID-19 has disrupted our routines and made everyday activities such as visiting friends and caring for loved ones challenging. Seniors who live alone often feel especially vulnerable during the pandemic.

Stress quickly escalates to a mind full of fearful and catastrophic thoughts such as:

· Fear and worry about personal health and the health of loved ones

· Fear of running out of essential supplies

· Fear of losing support services one relies on

· Anxiety about being separated from loved ones

· Boredom and lonesomeness from social isolation

· Anxiety and uncertainty about how long the pandemic will last and how bad it might get.

This results in elevated stress levels for long periods of time that can sometimes cause the following:

· Changes in sleep or eating patterns

· Difficulty sleeping or concentrating

· Worsening of chronic health problems

· Worsening of mental health conditions

· Increased use of tobacco, and/or alcohol, and other substances

How can seniors combat this stress?

Here are some simple but effective things that can be done to reduce stress during the pandemic.

1. Watch Your Diet

Increased anxiety (and boredom) can cause people to abandon their healthy eating intentions and snack on whatever is around.

What to do

· Plan healthy main meals at least once per day

· Minimize the purchase of prepared meals and snack foods

· Consider meal kits — a subscription service where on a weekly basis the company sends you food ingredients and recipes so you can prepare healthy homecooked meals.

2. Embrace Your Routines

Having routines adds structure and normalcy into what has become a chaotic and fragmented life.

What to do

Try to restore your old routines, in a modified form if possible, or create new routines.

· Maintain the same hygiene routine. Even if you are not leaving the house.

· Go to sleep and wake up at the same time as before, as much as possible.

· Keep a regular eating schedule.

· Schedule time to read a novel or watch an uplifting movie.

· Set limited times to watch the news!

3. Stay Connected — Reach Out To Others

Reaching out to people you trust is one of the best ways to reduce anxiety, depression, loneliness, and boredom during social distancing, quarantine, and isolation.

Phone calls are good but video chats are better. Seeing the face of another person increases the feeling of connection.

What to do

Check-in with friends and family via video chat. It could be with a friend or with a group of family members. Common tools for video chatting include:

· Zoom

· Facebook Rooms

· Messaging apps (WhatsApp, Instagram)

· Your smartphone (Facetime, Duo)

You can also engage in sponsored virtual events and activities. Many organizations are starting to sponsor virtual social events. Check-in with local senior centers, religious groups, and organizations focused on seniors to see if they have virtual events. One example is GetSetup which sponsors regular GetSetup Senior Social Hour where seniors get together virtually to discuss a topic of shared interest, play games and participate in activities.

4. Keep Moving

The power of physical activity cannot be emphasized enough. Any type of movement and stretching that you can do in the comfort of your home or around your garden or yard is helpful to reduce stress and maintain muscle and joint health.

What to Do

Engage in regular exercise that fits your health and lifestyle. There are many websites, apps, and YouTube videos the offer gentle exercise for seniors. Good exercise choices include:

· Walking

· Qi Gong

· Yoga

Reminder:

· Start slow and work up gradually

· Always check with your physician before engaging in any new exercise programs

5. Watch Your Breath

Did you know that you can create a relaxed state of mind just by changing how you breathe?

• Your breath impacts your nervous system in many ways.
• When you feel anxious or angry, you will notice that your breath is fast and shallow.
• When you are relaxed, you will notice that you breathe slow and deep.
• Learning to breathe slowly and deeply can induce a relaxed state.

What to do

Learn how to do Deep Breathing and then when you feel stressed, all you have to do is change how you are breathing.

6. Engage Your Mind

Stress and excessive thoughts go together. Fearful thoughts can run rampant which only increases your stress levels making it hard to think of anything else. We need to find a way to reduce negative thoughts and replace them with pleasant thoughts.

What to do

Take a break from watching, reading, or listening to news stories, including those on social media. Hearing about the pandemic repeatedly can be upsetting. Instead:

· Read a happy or uplifting book

· Write about a time when you were happy,

· Do puzzles — on your phone or on paper

· Watch inspiring movies with a happy ending

· Listen to relaxing music

· Watch a guided meditation. There are many greats apps available such as Insight Timer or just go to YouTube and search for “Guided Meditation.”

To learn more about managing stress, go to GetSetup where you can find classes on health and mental fitness as well as other classes to learn skills needed to stay connected and live a healthy life.

Finally, call your healthcare provider if stress gets in the way of your daily activities for several days in a row. Free and confidential resources can also help you or a loved one connect with a skilled, trained counselor in your area.