People can develop positive coping skills to handle stress.  Diet and exercise are important factors in supporting the mind and body.  Positive thinking is another powerful tool to combat the negative effects of stress. 

The following exercises promote positive thinking and behaviors.

Breathing
The conscious process of breathing stimulates a real relaxation response in the body.  The trick is to breathe slowly and deeply, expanding the belly, holding the breath in for a moment and then slowly exhaling.  Take time to do this when you feel tension or other triggers that indicate stress.

Visualization
Visualization is achieved by imagining yourself in a situation and walking yourself through that situation in a positive way, seeing a positive outcome.

An example of this would be visualizing yourself feeling confident and secure in the office of a new doctor.  You can visualize yourself asking questions and making statements that are important in getting your health needs met.  Practicing this visual exercise wil help you meet your goals.

Positive self-talk
Sometimes our own internal voices and thoughts can be our worst enemy.  Positive self-talk is the practice of treating ourselves as we would a loved one, with encouragement and support. Telling yourself that you are lovable, worthy and deserving is a good place to start. 

When the negative voices of doubt or criticism creep into your thinking, you can identify them as self-defeating.  Identifying negative thoughts is an achievement. The second challenge is to replace the negative thoughts with positive ones – and this takes practice.  It might even feel silly, but it works.  Use gentle, kind and positive statements to soothe yourself and to stimulate positive behaviors.  An example would be to catch yourself thinking “I’m such an idiot, where did I put those keys!” and instead say to yourself “OK now, you were rushing when you put the keys down so just relax and retrace your steps.  You’ll find your keys and there is no need to worry.”

Flexibility
There are studies that show the importance of flexibility in coping with the changes and challenges that life presents.  Though some personalities are naturally more flexible, a person who has been more rigid throughout life can learn practices that promote flexibility.  These would include accepting life situations and circumstances, relaxing expectations that lead to disappointment or resentment, and releasing pressure on yourself and others to adhere to a particular agenda or schedule.

Developing a support group
Making internal and external changes in life can create feelings of fear and confusion. People feel alone in their experiences but many others have walked the same path.  Through sharing common experiences and feelings, like in support groups, people gain strength, support, clarity and hope.  Developing coping skills is an outcome of support group participation that can help reduce stress in all areas of life.  There are support groups for all kinds of situations. it may feel awkward at first, but many pepople report positive gains from the experience.

Spiritual practices
Spiritual practices can be a very personal matter for people. Many people find comfort in faith. Prayer and meditation help many people through times of great stress.  Meditation refers to a practice of releasing thoughts that are distracting or troubling. Prayer is communication and/or worship of a higher power. 

Plan for personal fitness
Stress can take a serious toll on physical health.  A healthy body is better equipped to ward off stress.  Diet and exercise are keys to promote personal health and fight the negative effects of stress.  Small changes in diet and exercise can start today, and nobody is ever too old to experience real and immediate benefits from healthier eating and physical movement.  Success with a health and fitness plan is more likely when you make changes that are appealing and fit with your lifestyle.  Input from health care professionals can help you make positive changes.

Remain engaged
Many people mistakingly believe that all stress comes from outside pressures and influences.  Time spent alone can be highly stressful to those who have lived a life of activity with meaningful relationships.  Unfortunately, too many older people withdraw from community participation without much notice.  Perhaps they can no longer drive, don’t feel well or have lost their network of friends.  If barriers arise that interfere with an older person’s level of social, civic or physical engagement, it is important to develop a plan. However, stress will increase if a person is forced into activity or relationships that do not match their interests.

Medications and alcohol
Many of our cultural messages support the notion that a pill or a drink can bring relief from pain, discomfort and stress.  Though there may be temporary relief, drugs and alcohol can make problems worse and prevent the use of more effective and health promoting strategies.  Too many older adults slip into a pattern of medication / alcohol misuse or dependence because it is quick and easy.  The misuse of medications, drugs and alcohol will ultimately make everything worse. It is critical that older people understand the different effects and additional risks of drugs and alcohol on an aging body.

Medications that are prescribed to relieve stress related symptoms (i.e. anxiety and sleep disorders) should be monitored. Other stress reduction strategies should be used so that a person does not have to rely on medication alone.  Over-the-counter medications and prescription drugs might be used to ensure a “good night’s sleep." However, these medications can have negative effects in the long term and may result in further sleep disorders and drug dependence.  It's best to develop a “sleep hygiene” plan to promote sleep success in addition to the medications.  An individual could then try to taper off the medications, using the new sleep strategies that pose no health threats.