Peace of mind is more than a pleasant feeling; it’s an essential part of healthy aging. Mental and emotional calm, free from excessive worry or distress, becomes increasingly important as we age. In fact, the World Health Organization highlights emotional well-being as a cornerstone of healthy aging. The collective impacts of earlier life experiences and life changes such as retirement, shifts in health, or the loss of loved ones can bring uncertainty and pressure. But stress management can help. By nurturing peace of mind, seniors can improve their quality of life and strengthen their resilience – while reducing the likelihood of chronic health conditions, like dementia, at the same time!
The best news is that it doesn’t require a gym membership, personal coach, or a lot of time.
Encouraging peaceful routines
Small daily habits add up and can have a big impact on mental calm and emotional stability. Here are three easy routines to get you started down a peaceful path:
1. Morning mindful moments. Simon and Garfunkel encouraged us to “make the morning last” in “The 59th Street Bridge Song” and they were absolutely right! Beginning the day with a few minutes of quiet, enjoying a cup of tea or watching the sunrise, sets a calm tone. This practice can help lower morning stress levels, which research shows may improve mood and focus throughout the day.
2. Daily nature breaks. Spending time outdoors, as little as 20 minutes, can boost mental health. This improvement occurs regardless of whether a person is active or not. Also, being outside with exposure to UV sunlight can lower systolic blood pressure (the first number in a blood pressure reading). A short walk in the garden, sitting by a window with a view, or tending plants can all encourage mental clarity.
3. Gentle evening wind-down. Establishing a bedtime routine signals the body that it’s time to rest; quality sleep allows your brain to “heal itself” from fatigue and stress as well as merge memories. Poor sleep is closely connected to mental and emotional health, including depression, anxiety, and other conditions. Make sure to “wake up on the right side of the bed” by setting yourself up for a good night’s rest, whether with dim lighting, soft music, light stretching, reading, or some other calming activity.
Stress-relief techniques
While routines create stability, it’s also important to have tools for moments when stress arises. Here are some simple practices to try when unease creeps in.
· Mindfulness meditation. Just focus attention on the present moment, without judgment to help quiet racing thoughts. Studies have shown mindfulness can lower stress hormones and improve overall life satisfaction.
· Deep breathing. Slow, deliberate breathing can trigger the body’s relaxation response and reduce the heart rate. Try inhaling for a count of four, holding for four, exhaling for four.
· Progressive muscle relaxation. Gently tensing and then relaxing different muscle groups can ease physical tension and mental strain. It’s particularly useful for releasing stress before bed.
· Creative expression. Making art, playing music, or writing on paper provides an emotional outlet and can reduce anxiety. Even simple activities like coloring can foster a sense of accomplishment and joy.
· Gratitude practice. Taking a few moments each day to note what’s going well has been shown to increase happiness and reduce feelings of depression. You don’t have to write it down, you can say it aloud on your own, share it with a friend, or make a recording of it.
Caregivers support calm
Caregivers can play a key role in fostering an environment where peace of mind can flourish. In addition to taking care of activities that clutter the mind (like setting up appointments or getting the house in order), caregivers can help:
· Maintain predictable schedules for meals, activities, and rest to reduce anxiety caused by uncertainty.
· Provide reassurance with gentle encouragement and clear communication for trust and emotional security.
· Create a comforting space using soft lighting, soothing music, favorite scents, and personal mementos to contribute towards a peaceful atmosphere.
At Home Care Assistance, we understand that peace of mind is about creating the conditions for seniors to thrive emotionally, mentally, and physically. This International Day of Peace on Sept. 21, we invite families and caregivers to make space for calm in their daily lives. And let us help you find that calm every day.
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Sources: WHO; Harvard; Women’s Health; The Independent; Journal of the American Heart Association; NYT; Sleep Foundation