Most adults are confronted with predictable and challenging situations in later life.  These situations are usually born of change, and change can be stressful even if it is for the good.

When humans are constantly changing, stress hormones can remain too high for too long, people can become fatigued and more vulnerable to illnesses. Human brains and bodies need periods of rest to renew energy and provide balance. 

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

The following exercises help promote positive thinking and adaptive 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 the statements that you are important in getting your health needs met.  Practicing this visual exercise will help you meet your goals.

Positive self-talk
Sometimes our own internal voices and perceptions 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 situations and circumstances, relaxing expectations that tend to lead to disappointment or resentment and releasing pressure on yourself and others to adhere to a particular agenda or schedule.

Development of a support group
Making internal and external changes in life can spawn 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.  The 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, many people report positive gains from the experience.

Spiritual practices
Spiritual practices can be a very personal matter for people. Prayer and meditation help many 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 key 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 assist you in 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.  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. 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.  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 rely on medication alone.  A common example is the disruption of sleep that can come from stress.  Over-the-counter medications and prescription drugs might be used to ensure a “good night’s sleep”.  However, these medications can have negativelong-term effects and may result in further sleep disorders and a drug dependence.  It would be 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.