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In today's fast paced world, we all feel stress, including the elderly. But what is stress? It's the tension you feel when faced with a situation that's new, unpleasant or threatening. Stress is an automatic physical reaction that causes your body to prepare to fight off a threat -- or flee from it.
When you're under stress, adrenaline rushes through your body, your heart pounds, "butterflies" fill you stomach, your muscles tense, and your breathing gets faster.
Some stress is okay. As long as it's managed properly, most people tolerate stress fairly well. Some stress may even help you meet life's challenges. But too much stress can be unpleasant and unhealthy. It can lead to illness, depression and other serious problems.
Change is a big cause of stress in our lives, and change is a fact of life even for older people. For older adults, change may be retirement; change in income; death of someone close such as a spouse, family member or friend; an injury or illness; a change in living conditions; or change of residence, which could include loss of independence.
Daily living also can be stressful. Some older people are prone to stress caused by living alone, financial worries, having too much (or too little) leisure time, or being unable to perform daily tasks. Other daily living situations that can be stressful might be relationships with others such as family, friends or neighbors, lack of transportation, or caring for a spouse with a disability or illness.
Stress can't be avoided completely, but it's a good idea to limit sources of stress in your life whenever possible. Stress affects your emotions. It can make you tense and cause you to worry. Over time, stress can make you feel irritable, angry, helpless, less able to enjoy life, listless, fearful, confused or depressed. Of course, these feelings may have causes other than stress. Consult your health provider if any of these signs persist.
Stress also affects your body. Physical signs of stress include cold hands and feet, headache, backache and/or stiff neck, fatigue, nervousness, change in sleeping habits, or change in eating habits. Stress can contribute to illness. While stress itself usually doesn't cause illness, it may contribute to high blood pressure, headaches, digestive problems and asthma. It may also lower your resistance to some illnesses, such as flu.
So, what can you do to manage stress?
Positive thinking is one of the most powerful and effective weapons people of any age can use against stress. For example: Don't fret -- plan. When you find yourself worrying over a problem, stop and catch yourself. Focus on ways to solve the problem instead. Believe in yourself. When preparing for a tense situation, tell yourself that you can handle the situation, and chances are that you will. Imagine a favorable outcome. To help relieve anxiety, visualize the outcome that you want to happen instead of the outcome you fear may happen. Have some fun! Laughter and enjoyment are great medicine for stress. They can keep you feeling young, too.
Develop interests by setting some time aside for a hobby, sport or home project. Spending time each day doing something you enjoy is a great way to relieve stress. Why not find someone who shares your interests, and plan activities together. Be a volunteer, and help others by donating the use of your skills and interests. You'll gain a better perspective on your own worries and you'll find satisfaction at the same time.
Beware of alcohol and drugs. Use prescription and over-the-counter drugs only as your health care provider and/or pharmacist recommends. Don't use alcohol to relieve stress -- it can make problems worse. Never combine drugs with alcohol -- it's a deadly combination. Drugs can stay longer in older bodies than in younger ones, so use all drugs with care and according to instructions.
It's also important to make health and fitness your goal. When you work on being healthy and fit, you help reduce stress. Eat properly and include physical activity each day. In addition to helping the body manage stress, physical activity can help slow the effects of aging. It's never to late to start! And don't forget to get a good night's sleep to feel refreshed each day!
Learn to relax! Find a quiet place where you'll be alone for 10 or 20 minutes and try deep breathing, meditation or visualization. Other ideas include taking a walk, reading a good book, or listening to music. Keep looking until you find a method that works for you.
Help is available. Seeking help to control stress isn't a sign of weakness, it's a sign of strength! Sources include your health care provider, professional counselors, self-help groups, health departments and mental health centers, your spiritual leader, stress-management workshops, senior services groups, or a good friend.
Learn to manage stress for better living! Recognize stress and its effects. Enjoy yourself! Plan for personal health and fitness. Maintain a positive and hopeful attitude and learn to relax. Be good to yourself and start today!
For more information, contact your local
Colorado State University Extension office.
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Updated Tuesday, November 27, 2007
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