Grounding Techniques That Help Seniors Reduce Stress and Stay Present
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According to the latest research, there are surprisingly simple ways to reduce stress in retirement. For example, a study in the Journal of Pharmacy and Bioallied Sciences found that 12 weeks of mindfulness resulted in low stress levels for 83% of the experimental group.
It's worth keeping this in mind when planning your stress-free retirement in the beautiful area of La Quinta, CA. Read on as we explore the grounding techniques you should try to stay calm and more present when you reach your senior years.
Deep Breathing Exercises for Senior Stress Relief
Establish a daily ritual of doing deep breathing exercises, either first thing in the morning or last thing at night. It's an excellent grounding technique, and over time, it can help you reduce stress.
Breathing lowers your heart rate and enables you to refocus your mind from more negative thoughts, allowing you to be present in the moment and calm any worries floating through your mind.
Try attending a meditation class to learn the basics of deep, intentional breathing. That way, you'll experience more of the benefits.
Calming Routines for Older Adults: The 5-4-3-2-1 Sensory Technique
If you are feeling overwhelmed by stress, try engaging with your five senses. It can help refocus your thinking and calm your emotions.
The best way to connect with the five senses is to try the 5-4-3-2-1 technique. With this method, you identify:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
It's an easy technique to master, and you can do it in a senior living therapy group or on your own, when out for a walk or relaxing in a garden. It's a gentle exercise that will be unique each time you try it.
Attend a Guided Imagery Session
Imagery is a mental exercise where you close your eyes and visualize yourself in different surroundings. The idea behind this is that you use your imagination to transport yourself to a place that evokes calm and comfort, such as a family memory, a beach, or a favorite park.
In a guided session, an instructor will offer prompts to help you imagine this place in as much detail as possible, including sensory experiences such as the sounds you hear and the scents you can smell.
The concentration this takes can help reduce feelings of stress and worry, and the sensation of being somewhere safe will provide you with a sense of comfort.
Progressive Muscle Relaxation
Progressive muscle relaxation involves lying down or sitting in a comfortable chair and relaxing your muscles one by one.
You'll start in your toes and feet, tensing that area before releasing the tension, slowly working up to your legs, abdomen, and continue until you reach the muscles on your face.
What's great about this form of grounding is that it's physical, so it can help release any tension in the body that you might be experiencing when stressed, especially around the shoulders and upper back. It can also be an excellent way to relax your body before bed and enjoy a more restful night's sleep, which can also help you manage stress.
Mental Wellness in Aging: Writing in a Journal
If you don't keep a diary, consider investing in one. Writing in a journal daily or weekly can help release feelings of tension and worry. It can also help you process your thoughts and, in some cases, solve problems that are triggering the stress to begin with.
Alternatively, keep a gratitude journal. A gratitude journal is where you list three things you experienced the previous day that made you feel grateful. It can be a helpful way of changing your perspective from negative to positive, and help manage emotions such as stress, anxiety, or low moods.
Emotional Regulation Tools: Touching Objects
Sensory practices (like touching objects of sentimental value) can help you feel grounded and more present.
This is a method you can try on your own or in a group, and you can choose any sort of object you like, whether that's a specific stress tool, such as a squeezable ball, or something that holds personal meaning, like a piece of jewelry.
You can also attend sensory workshops where a practitioner will distribute objects, such as stones and shells, to each person in the group, prompting them to touch and describe features like texture and temperature. It helps redirect your attention and thoughts away from things in your life that cause you worry.
Mindfulness Strategies: Walking
Combining basic mindfulness practices with a walking routine can be a powerful way to lower your stress hormones and remove worries from your thoughts. When walking in a garden or forest, slow your pace and your thoughts, and refocus your attention on what you can see around you.
Listen to the sounds you hear, and touch plants and flowers to help you connect with nature. It can almost feel like a meditative experience, especially when combined with intentional deep breathing exercises.
Affirmations
Affirmations are phrases that you repeat to yourself that act as positive self-talk, and their purpose is to reduce anxiety and help you stay calm and resilient. You can use standard affirmations or create your own; anything works, provided it enables you to cultivate a more positive mindset.
Simple statements like "I can handle this" can help reframe your thinking if you feel stressed or overwhelmed by a challenge. You can even write down affirmations in a journal or put them on a sticky note and pin them on a wall to give you a daily reminder.
Grounding Techniques to Try in Retirement
While most people's perception of retirement is that it's a time to throw away stress, there are times that may challenge you. Knowing some simple grounding techniques can help you stay calm and resilient.
The other way to achieve that stress-free retirement is to find a community where wellness comes first. At The Palms at La Quinta, you'll enjoy our fantastic health and wellness program, Vibrant Life, as well as our Elevate dining program, allowing you to live life to the fullest. Book your tour now to explore our community in person.