Most of us would like to get rid of all stress from our lives. But some stress is unavoidable, especially as we get older. Stress in seniors is common. In fact, up to 50 percent of people over age 65 report some stress. It can be due to concerns such as age-related health problems, the loss of friends and spouses, or politics.

But managing your stress can make a big difference in how you handle challenging scenarios. It can also mitigate some of the health effects of stress on your brain and body.

Keep reading to learn more about how stress affects your health, when to talk to a doctor about stress, and tips to help you manage stress today.

Symptoms and causes of stress

The World Health Organization defines stress as “a state of worry or mental tension caused by a difficult situation.” Your body produces certain hormones that prepare you to act when faced with a difficult situation. This is often referred to as the fight-or-flight response. The spike in some of these hormones causes short-term symptoms of stress and longer-term health concerns.

Symptoms of stress may include:

• Mental symptoms
• • Worry
  • Irritability
  • Trouble concentrating
• Physical symptoms
• • Difficulty sleeping
  • Headaches
  • Upset stomach
  • Appetite changes
  • Increased heart rate
  • More frequent colds or other illnesses due to a weakened immune system

What causes stress in one person might not cause stress for another. Generally speaking, though, some common reasons older adults feel stressed include:

• Major life changes, such as retirement, divorce, or moving
• Loss of loved ones
• Health concerns
• Cognitive decline (or the fear of it)
• Financial worries
• Food insecurity
• Loneliness and isolation
• Ageism or other forms of discrimination

How stress is connected with your health

Acute stress happens in response to an isolated challenging situation. This can actually be good for you. It’s what helps you react to short-term threats, such as a reckless driver swerving into your lane.

Chronic stress lasts for weeks, months, or longer. It can take a toll on your body, both mentally and physically. 

Mental health

In the short term, acute stress will make you more alert to potential threats. But chronic stress can lead to forgetfulness, difficulty focusing, fatigue, and trouble relaxing.

It can spark mood changes and irritability that may increase your risk of depression and anxiety. It’s even linked to measurable changes in the brain and cognitive impairment.

Physical health

Acute stress preps your muscles for action in case you need to, say, slam on the brakes. Your pulse also increases as your body readies you to react.

Chronic stress can lead to health concerns like headaches, diarrhea or constipation, and aches and pains. Many of the health effects of stress are linked to inflammation. Inflammation is a natural defense mechanism against infection and injury caused by stress. But when left unchecked, it can lead to physical health problems.

Common conditions linked with stress

When chronic stress lasts too long, it can increase your risk of developing certain health conditions, including: 

• High blood pressure: High levels of stress hormones up your risk of hypertension, stroke, and heart attack.
• Depression: More research is needed to fully understand what causes depression. But one theory is inflammation plays a role in psychological conditions, including depression. Even just four weeks of chronic stress can raise certain inflammatory markers in the body associated with depression.
• Anxiety: Anxiety is often defined as a normal reaction to stress. But if the stress (or potential threat of stress) doesn’t go away, you may find yourself feeling constantly worried, nervous, or afraid.
• Alzheimer’s and Parkinson’s: Chronic stress is linked with worsening Alzheimer’s and Parkinson’s diseases. This may be due to cellular changes and inflammation caused by stress.
• Chronic pain: Fibromyalgia and migraine attacks are linked to chronic stress. This may be due to inflammation, cellular changes, and hormone dysregulation caused by high stress hormones.

If you have any of these or other long-term health conditions, talk to a Bold provider about the potential link between your symptoms and stress. 

How stress management can improve health and mood

All that said, learning how to manage stress can help you improve your mood and protect your health. There’s limited research evaluating the effects of reducing stress. Scientific studies typically focus on stressful events and the negative outcomes seen afterward. It’s more challenging to try to study stress reduction methods and the negative health outcomes that don’t happen afterward. 

Stress management is still a good idea, though. Many go-to stress-reduction strategies have other benefits for your mental and physical health, too. 

A few ways stress management can affect your mood and health include:

• Reduced feelings of anxiety or depression
• Stable or lower blood pressure
• Less worry
• Better focus and memory
• More resilience
• Better sleep

Stress relief-tips

"Managing stress can feel like an uphill battle,” says Bold care provider Christa Steffensmeier, NP-C. “But once you begin implementing small changes into your daily routine, you will reap huge benefits.”

How you choose to manage your stress is largely up to you. “I've learned that I have to work out everyday to manage my stress,” Christa says. “I also try to read for 15 to 20 minutes before bed each night to wind down.

There are lots of options, many of which are pillars of lifestyle medicine. That means not only will they help you manage stress and your mood, they can also help you live healthier for longer. 

Physical health tips

• Stay active. Regular physical exercise can improve your mood and reduce stress. Talk to a Bold care provider if you’re brand-new to exercise about the safest and most effective ways for you to be active. Good options include: walking, swimming, dancing, gardening, jogging, strength training, and cycling. You can follow along with many of Bold’s classes to get more movement in your day.
• Get 7 to 8 hours of sleep each night. That’s the typical recommendation for adults 65 and up. Getting enough rest can help you manage your emotions, including your stress. It’ll also help you think more clearly, make decisions more easily, and solve problems more effectively.
• Go outside. Living in a greener area is associated with lower levels of stress, even in urban environments. And even weekly doses of nature can help you manage stress. Instead of treadmill or mall walks, stroll outside, sit on a bench at a local nature preserve, or consider a driving tour of a nearby state or national park. You could even follow along with a Bold class in your backyard or on your porch for some mood-boosting sunshine!

Mental health tips

• Connect with others. Feeling supported by your social network helps ward off loneliness, a source of stress for some older adults. Reach out to friends, neighbors, family, and other loved ones for support and connection. And it doesn’t have to be in person; even a phone call to your niece, for example, can help you feel grounded. 
• Practice breathing exercises. There’s a reason the phrase “Take a deep breath” is such a popular response to someone who’s going through a lot: It really works! Deep, slow, controlled breathing is a way to slow down a racing heart and calm a stressed-out mind. Try Bold’s breathing classes to hone breathing techniques.
• Identify triggers and avoid them when possible. You can’t avoid every single stressor that comes your way. But there may be stressful scenarios you can skirt from time to time. For example, let’s say you feel passionate about renovations to your condo building. You might recognize that joining the board would mean you’re in a lot of meetings, which felt stressful to you when you worked fulltime. Maybe it’s best to submit your suggestions to the board instead of joining it to spare yourself some stress.
• Volunteer. Volunteering your time is linked with better mood, satisfaction, and self-esteem. These bolster your resilience and response to stress. Consider volunteering for a cause that aligns with your priorities and values. Reach out to a political campaign, an animal shelter, a health clinic, or a senior center, for example. 
• Listen to music. Music is linked to less anxiety (a consequence of stress) and depression in older adults. Existing research focuses on music therapy and other interventions. But it can’t hurt to turn on a radio station you enjoy or put on a classic album and see how you feel.

Tips to talk to your doctor about stress management and mood

Talk to your doctor anytime you notice symptoms of stress, anxiety, or depression that have lasted more than two weeks. You should also reach out any time symptoms of stress or low mood interfere with your daily life or health. “When stress starts affecting your physical health, it’s your body’s way of asking for a break,” Christa says.

Here’s how to prepare for that appointment, including your visit with a Bold telemedicine provider.

• List out your symptoms. Prepare for your appointment by writing down the symptoms you’re experiencing, how often they occur, and how severe they are. 
• Think about your triggers. See if you can identify any major life stressors that could have brought on these emotions. Being able to tell your doctor what you’ve been going through can help them identify the best treatment for you.
• Write down questions ahead of time. Bring a list of the specific questions you have about stress in seniors or how to boost mood so you can make sure you get answers.
• Be honest. It can be hard to talk about your emotions, especially if you’re not used to doing so. Being candid with your doctor gives them the clearest understanding of what you’re going through. Try to be as open and honest as you can when discussing your behavioral health.
• Share about any family history. Tell your doctor about anyone in your family who had difficulty with stress or mental health. Certain mental health conditions can run in families.

Your doctor may refer you to a mental health care provider. If you’re having significant trouble coping with stress or mood changes, you may benefit from talk therapy, medications, or both. Mental health care providers can recommend the best treatment for you.

If you’re thinking about harming yourself, let a loved one know as soon as you can. Consider contacting the 988 Suicide and Crisis Lifeline at 988 or 800-273-TALK (800-273-8255).

FAQ

Does stress cause high blood pressure?

Stress creates a surge in hormones that temporarily raise your blood pressure, blood sugar, heart rate, and breathing rate. High stress levels have also been linked to a greater chance of developing high blood pressure down the line.

What are the physical signs of stress in the elderly?

Physical signs of stress in older adults can include: 

• An upset stomach
• Headaches
• Appetite changes
• Increased heart rate
• Getting sick a lot 

Does Medicare cover mental health services?

Yes, depending on your plan. Medicare may help pay for:

• Evaluation
• Counseling
• Medication management
• Other mental health services

How can older adults manage stress?

Seniors can improve their behavioral health by getting enough sleep, staying social, and spending time in nature. You can also talk to a health care provider about stress. Bold’s telemedicine providers can help during a stress management and mood appointment.

Still have questions about stress in seniors? Schedule a Bold telemedicine appointment to speak with one of our age-friendly providers who can help.