What Are Grounding Techniques? Everyday Tools to Support Senior Well-Being
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According to the National Council on Aging, 25% of older adults are living with anxiety. It's crucial to understand the profound effect mental health challenges can have on seniors as they age.
Many adults in their later years face difficult challenges, such as losing their spouse, dealing with chronic health problems, or moving to a senior living community. These life changes can lead to worries and anxiety over what's to come.
At Cardinal Place in beautiful Cambridge, OH, the mental and physical health of our residents is a primary concern. Grounding techniques or calming exercises for aging adults are great tools for managing anxiety.
What are grounding techniques? Let's take a look.
Anxiety and Senior Adults
Anxiety can occur when you feel overwhelmed, scared, or uncertain about the future. For many seniors, feelings of anxiety can surface when facing major life changes, including:
- The loss of a spouse
- The loss of independence
- Moving away from the home they know
Many older adults grew up at a time when mental health challenges were not discussed or disclosed. There was a stigma attached to admitting you had a mental health challenge. Due to this long-held stigma, many seniors still suffer in silence. Mindfulness for seniors is often a new concept for them, and it can be very beneficial.
Grounding exercises are coping tools for anxiety. These techniques incorporate mental distractions and the five senses to calm the mind and ease stress and discomfort. Mindfulness techniques can help senior adults with:
- Anxiety
- Depression
- Stress
- Sensory overload
- Post-traumatic stress disorder
- Overall mood
- Feeling disconnected
- Dissociation
- Overthinking or rumination
- Negative self-talk
What are Grounding Techniques?
Grounding exercises can be a regular part of your health routine. These emotional wellness habits are easy to do and can be helpful for reducing fears and anxiety. Some grounding techniques for seniors include:
Deep Breathing
This grounding exercise works for any age group and can be practiced at any time of the day or night. Breathing deeply and focusing on your breath calms your nervous system and eases feelings of worry, distress, and anxiety. Deep breathing is the most common grounding technique and a perfect spot to begin for someone new to relaxation exercises.
4-7-8 Breathing
This relaxation practice focuses on being present in the moment and concentrating on your body and breathing. The steps for 4-7-8 breathing include:
- Lie down in a cool, comfortable room
- Close your eyes and inhale through your nose for 4 to 5 seconds
- Hold your breath for several seconds
- Exhale through your nose slowly
- Repeat this exercise several times
Diaphragmatic Breathing
This relaxation practice focuses on abdominal breathing to relax the body and soothe the mind. The process for diaphragmatic breathing includes:
- Find a quiet, comfortable place to sit or lie down
- Put one hand across your chest
- Put the other hand on your abdomen
- Breathe slowly through your nose
- Focus on your abdomen as you inhale
- Exhale slowly through your mouth
- Release all of the tension in your body as you exhale
- As you breathe in and out, focus on the rise and fall of your abdomen, not your chest
Guided Meditative Breathing
Listening to guided meditations that center around relaxation and breathing can be very helpful for senior adults. The goal is to relax in a quiet place, allowing the words or sounds of the meditation to wash over you as you breathe and release negative tensions and feelings. Free breathing meditations are available online. There are also a wide variety of meditation apps that use soft music, gentle sounds, and calming visuals.
Progressive Muscle Relaxation
This grounding technique focuses on tensing and relaxing the muscles of the body. The intent is to be fully aware of the stress you're carrying in your body and understand how to relax and release the tension in your muscle groups. If the goal is to incorporate more emotional wellness habits into your health routine, progressive muscle relaxation may benefit your mental health.
Socialization and Support
Social isolation is a problem that many senior adults face. Loneliness can lead to sadness, anxiety, and depression over time. Having a source of support can make all the difference.
Senior adults need friendship and companionship. Having fun activities to do or meals to share with friends can make life worth living again for someone who has experienced isolation. A support group is a great resource and a safe way to share your struggles and be helpful to others.
The Great Outdoors
Getting some fresh air and sunshine is critical for good mental health. Going outside for a walk or to sit with a friend can be a great way to relax and forget your troubles for a while. Participating in outdoor activities or simply getting a little sunshine can lift your spirits and enhance your mental health and well-being.
Art as Therapy
Getting involved in a creative project is a wonderful way to express yourself and decrease your stress level. Art is fun and can be part of the healing process for someone battling negative thoughts, anxiety, or depression.
Artistic activities, such as drawing, painting, sculpting, gardening, and knitting, are wonderful creative outlets for older adults. Offering seniors opportunities to express themselves creatively can be emotionally healing.
Mindfulness Through Meditation
Mindfulness for seniors is about being present in the moment and shifting the mind away from negative thoughts and emotions. All of these emotional wellness habits can help to:
- Regulate emotions
- Boost mood
- Decrease stress and anxiety
- Improve overall well-being
Stress Relief Tips for Senior Adults
Many older adults deal with anxiety about the future. Too many seniors experience long-term social isolation that can result in sadness or depression. You may have wondered, "What are grounding techniques?" These coping tools for anxiety can help seniors manage difficult feelings and emotions.
If your loved one is considering a transition to a senior living community, we are here to help. At Cardinal Place Assisted Living, our residents enjoy a home-like setting, wellness center, fun activities, gardening, barbecues, delicious dining, and so much more.
Contact Cardinal Place today to learn more or schedule a tour.