According to the NCOA, up to 20% of the senior population suffers from anxiety. Worse than that, though, is the fact that it frequently never gets a diagnosis.
Diagnosis or not, anxiety is exceedingly challenging, especially when coping with stress in aging. Even after going to a therapist and a psychiatrist, it's an everyday struggle that takes more than talk therapy and pills. For anxious seniors, is there any other way to get immediate relief when beset by an anxiety attack?
There is, and all it takes are some simple grounding techniques for anxiety. Come along as we examine this mindful aging technique for seniors in San Antonio, TX.
When you have anxiety, think of how it affects you. You're swept away in your thoughts and emotions, even as your body might be in a normal, calm environment with no immediate threats. It's like you're under attack, mentally, but in reality, there's no threat to be seen.
Grounding techniques for anxiety seek to address that. They bring you back down from the heavens of your chaotic thoughts to earth. There, you're grounded in the fact that you're safe and the only attack is an imagined one.
Grounding techniques are one of many wellness tools for older adults. They succeed in locking you down and releasing that anxiety. You can employ them in almost any situation, at any time, and they work alongside techniques like mindfulness for depression in seniors.
Of course, we can talk all day about how grounding techniques will alleviate your anxiety, but what does the science say? The science agrees, actually. Grounding techniques really work for senior mental health support; they're not just something you'll hear new-age meditation teachers say.
A 2024 study demonstrates that grounding works both immediately and over time. You'll feel better right after doing it. Given daily grounding technique practice over a longer period of time, you'll reap lifelong benefits.
If that isn't evidence enough, just look at the professionals. Trained therapists employ grounding techniques for their patients. Of course, these techniques depend on the therapist and the patient, but the point is that the science is there.
Alright, so we've provided receipts for the fact that grounding does work. Now the question is how you actually do it. Luckily, you don't need a whole bunch of training; you can learn to ground yourself in minutes.
The central focus of grounding is immersing yourself in your senses. Senses anchor you to the present moment. If you're anchored in the present moment, you don't get tied up in anxious thoughts.
A classic grounding technique used the world over is taking inventory of your senses. So as one example, pay attention to three things affecting your sensation of touch. Things like the clothes on your body, the armrests of your chair, and your feet on the floor.
Ideally, do this for all of your senses, and do it multiple times. Even just a handful of items per sense should do the trick. Do this until you experience relief.
Another effective grounding technique is repeating the things you know with certainty. Typically, people will say their own full name out loud, their current address, or what their profession is. Really, these can be any established facts, such as naming the current President of the United States.
Keep in mind that breathing exercises for calm go great with grounding techniques. Taking deep, measured breaths while you're doing them is key. Scientific literature on the efficacy of breathing techniques is likewise compelling.
Now that you know the science is solid and how to do it, why bother? Grounding techniques are something everyone with anxiety can and should give a shot. Let's look at some concrete reasons why.
There are ways to mitigate anxiety, but generally speaking, it strikes whenever it likes. It could be when you're alone late at night, or it could be at a bustling social event. The lack of predictability makes it difficult to treat, and that's where grounding techniques excel.
Therapy (and occasionally medication) are the first resort for most people when treating their anxiety. But these things focus more on the long-term cure, and lack the short-term relief you'd need when hit with an anxiety episode. Doing a grounding technique is like breaking the glass in an emergency, making it an invaluable tool.
Sad though it may be, there is a mental health stigma with getting treatment, especially among seniors. Therapist visits and pill bottles can be hard to hide, but not grounding techniques. It's a subtle thing you can whip out any time, without others getting wise.
For those who are still struggling with admitting that they seek mental health, a grounding exercise is something you don't have to explain to anyone. If you start to experience anxiety, you can ground yourself discreetly. People around you won't realize what you're doing; they'll just think you're lost in thought.
Another problem with anxiety is how it conditions you to react to situations that cause or exacerbate it. After a lifetime of anxiety, your brain treats stressing out as the "default setting." However, after a few months doing the grounding technique during an episode, your brain chooses a different "default setting."
Remember, you can't change what happens to you. But you can change your reaction. Grounding yourself instead of spiraling down into negative thoughts is a much healthier way to live.
Grounding techniques for anxiety are a proven means of dealing with panic attacks and their ilk. All it takes is a couple of minutes, really focusing in on your senses. As time goes by, it's a tool for immediate relief and readjusts your automatic response to anxiety-inducing situations.
Madison Estates Senior Living in San Antonio, Texas, offers a comforting atmosphere for seniors to live in peace. Our daily events calendar is full of soothing activities that give seniors a healthy outlet to handle mental health issues. Schedule a tour today and see why seniors love living here.