Q: My worrying has become so much worse this last year and now I feel like I cannot relax. I worry about my health, my family, the state of the world and everything in between! What can I do to help relax?
A: Worrying as we age is very common. As you mentioned, there are so many things that can cause us to worry. We may worry about our health, our finances, our ability to care for ourselves as we age, or worry about others who are important to us.
News stories focus on the bad things that happen in the world. People who spend more time watching the news can have increased worry and anxious feelings.
Worries are usually about specific things, such as something you saw on the news, and are short term. However, when the feelings or worry are prolonged, and not always tied to one specific thing, it may be a more generalized anxiety that you are experiencing.
No matter what we call it, it does not feel good, and can impact our quality of life and the joy that we feel. That is why it is important to recognize the feelings so that you can do something about them.
Anxiety disorders are the most widespread mental health condition in older adults, according to the Anxiety and Depression Association of America, with an estimated 14% to 17% of people aged 65 and older diagnosed. It is assumed these numbers are low because many people do not seek help or share their feelings with a professional.
The key is that you are not alone in your feelings and should not be afraid to ask for help.
Worries and anxious feelings can affect our bodies in many ways. You may find you cannot concentrate, you avoid doing things you used to enjoy, you have trouble sleeping, trouble eating, or feel muscle tension, stomach aches or even a racing heart.
If you can identify the source of your feelings, it is helpful to talk it out. Find a trusted friend, a support group or therapist to share your concerns. Sometimes just saying the fears out loud can help you have a better perspective.
Other techniques to manage worrying are also great ways to encourage your overall health. They include getting outdoors, incorporating exercise into your day and focusing on things that make you happy. That may mean looking through old photos and enjoying some reminiscing, or making plans with friends that you enjoy, or focusing on a hobby.
Relaxation techniques like meditation and deep breathing are excellent tools as well. You may want to sign up for a meditation class to learn some new techniques, or download a meditation app to use at home. Religious or spiritual practices may be a source of calm for you as well.
If your worries persist, talk to your primary care doctor to see if medications or other techniques can support you.
Do not accept your worries as just a part of life. You deserve to feel relaxed and find a way to cope with your feelings so that you can enjoy your days. You have already taken the first step by recognizing that your worrying has gotten worse and you are ready to seek some relief.
Martha Shapiro can be reached at Senior Concerns at 805-497-0189 or by email at mshapiro@seniorconcerns.org.
