Reviewed by a board-certified geriatrician
Later life brings its own stresses: health changes, money worries, losing friends, moving, or caring for someone you love. Stress that goes on for a long time can raise blood pressure, disturb sleep and make it harder to think clearly. The good news is that small daily habits really do help.
Try one or two of these
Slow breathing. Breathe in through your nose for a count of 4, then out slowly for a count of 6. Repeat for 2 to 3 minutes.
Move every day. A short walk, gentle stretching, tai chi or gardening all ease tension.
Spend time outdoors. Even 10 minutes near the ocean, trees or a park can lift your mood.
Keep a simple routine. Regular times for meals, activity and rest bring a sense of calm.
Notice the good. Each evening, think of or write down three things that went well.
Lean on others. Talk with a friend, family member, faith community or support group.
Limit the news. Check it once or twice a day rather than all day.
For family caregivers
Caring for someone is meaningful, and it is also tiring. Taking breaks is not selfish; it helps you keep going. Ask other family members to share tasks, and look into respite care or adult day programs. Our article on taking care of yourself while you care for someone else has more ideas.
When stress is more than stress
Feeling sad, empty or uninterested in things you used to enjoy for more than two weeks is not a normal part of aging. It can be depression, and it can be treated. Talk with your doctor, especially if there are changes in sleep, appetite or memory too.
If you or someone you know is thinking about suicide or self-harm, call or text 988 (Suicide & Crisis Lifeline), any time of day.