As we get older, people tend to think about taking care of their bodies more. We exercise, avoid sugar, and get more rest because we know these changes can affect quality of life later on. But, it is not just our physical bodies that need attention. We also need to focus on our mental health while aging.
In a study by the University of California San Francisco, it was discovered that more than 40 percent of the elderly experience regular loneliness. The World Health Organization reports that 14 percent of adults over 60 years old experience some form of mental disorder. There are estimates that by 2030, one in six of the world’s population will be over 60. I believe this statistic makes it clear why it is important to consider the condition of mental health while aging.
Why is mental health important in adults?
A person who is mentally well isn’t just someone who does not have mental illnesses, but they are also emotionally, psychologically, and socially well-adjusted. A person with good mental health feels peace and contentment. They also have strong relationships with others. Mental health has a direct effect on a person’s quality of life. Additionally, there is a connection between mental and physical health. According to the CDC, depression can increase the risk for many physical conditions like diabetes and heart disease.
Risk factors that affect mental health
There is no one age group that has a monopoly on mental health issues. But there are some factors that make aging more people vulnerable. It is important to consider that one’s mental health is not just influenced by physical or social factors. Life experiences is also another important determinant.
Older adults are more likely to lose their spouses and family members. Bereavement can be quite traumatic and cause a decline in a person’s wellness. Even seemingly “normal” life changes such as retirement can affect a person’s sense of purpose. This is especially true if there is a loss of income or mobility that makes them less independent.
Some older people are more prone to anxiety and depression if the usual support systems are not there. For example, empty nesters may feel lonely and isolated because the usual routines and experiences at home change drastically.
Older adults have more accumulate more experience. There are some positives that go with it. Grit, resilience, perseverance — these are all impossible to have without the situations that arise from living life. However, it is also important to recognize that these daily experiences can be quite difficult and can trigger mental health issues.
How can I protect my mental health while aging?
1. Stay physically active
Staying active does not just affect a person’s physical health. Mental health can also improve from regular exercise. We know the science behind it: exercise releases endorphins, and endorphins improve the mood. But the benefits that go beyond chemical releases. Group activities such as hiking or dance classes allows people to connect with others and provide opportunities for socialization. Another example is yoga. It is both an exercise and a meditative act, so it can improve both the body and the mind.
2. Seek out nature
Research shows that nature has a calming effect on people. Even urban settings like parks can give psychological benefits. Nature acts as a reprieve from the busyness of living in the city. In Dubai, it can almost feel like there is no off button. There is always something going on somewhere. Whether it is work or even the pressure to keep up with the cosmopolitan lifestyle, it can be a lot. Getting away and connecting with nature can give your brain a well-deserved break.
3. Create connections
There is an undeniable connection between mental health and social connections. In fact, feelings of loneliness and isolation are symptoms of some of the most common mental disorders. Aging adults can benefit from reaching out and establishing a support system. It can be a big group or a particular confidante. The point is to have a way to feel connected with others.
4. Plan ahead
Life has a way of throwing curveballs once in a while. There is nothing we can do to prevent hard times from happening, but we can prepare for it. Identify the possible triggers of mental difficulties and plan accordingly. For instance, if financial instability is something that worries you, then make a financial plan to address the future. Even at an advanced age, it is also important to have things to look forward to so incorporate things that you will enjoy when planning ahead. A cruise, a vacation, or even simple acts like dinner with friends can strengthen your mental health.
5. Recognize the important of sleep
If you’ve ever experienced not getting enough sleep, you would know how much a restless night can affect your mood. Sleep is vital for both physical and mental health. Sleep debt can lead to cognitive decline and mental health issues. The first step is to establish a regular sleep schedule. The next is getting quality sleep. You should feel rested and refreshed when you wake up. If not, identify what you need to make sleep better. Keeping screens away, using fluffier pillows, or investing in a sound machine are just some of the things you can do in pursuit of a good night’s rest.
6. Learn to manage stress
Avoiding stress is an impossible task. Stress is a normal response to situations that you perceive as threatening. Under normal circumstances, it allows you to act in a way that removes that identified danger. For example, stress over a looming deadline can motivate you to finish a project early. However, stress becomes a problem when it is persistent and becomes overwhelming. When this happens, you become more prone to mental health problems and even physical ailments like high blood pressure and stomach issues.
Instead of avoiding stress, learn how to manage it. Identify the persistent triggers and develop a plan to work around it. For example, learning how to prioritize and delegate tasks can offset stress from an overloaded schedule. As people age, their ability to manage stress should improve.
7. Seek Professional Help When Needed
One of the most important things to consider when it comes to mental health is when to seek professional help. It is normal for a person to have a bad day. But there is a difference between feeling sad occasionally to being constantly down, anxious, and isolated. Another clue is if there are changes in your behavior. Are you too overwhelmed to make decisions? Are you having trouble sleeping? These can be signs that you need to see a professional mental health provider.
Thankfully, people are more open to finding help for their mental health issues. For people who need help, there are many options like psychotherapy, counseling, and medication. But, the first step is to find someone qualified to point you to the right direction.
8. Participate in meaningful activities
Participating in meaningful activities is one way to improve mental health while aging. Volunteering in a cause you believe in or making regular donations to charities can give purpose and a sense of identity. The effects aren’t just in terms of personal satisfaction. People feel good when they feel part of a community and it can improve social relationships.
These meaningful activities can look like different things to different people. It can be an act as mundane as walking your dog. The important thing to remember is they should make you feel like you are contributing something and give you a feeling of accomplishment.
9. Practice mindfulness
Mindfulness is another way of saying that you feel connected with each moment. There are many techniques that can be used to achieve it. Meditation, purposeful breathing, journaling are examples of these. Despite the many methods of mindfulness, the goal is the same: focusing on the present.
There are many benefits to mindfulness. It can help reduce stress, improve focus, and decreases emotional reactivity. All of these contribute to a general feeling of wellness in people.
10. Eat a healthy diet
In computer science, there is a concept of GIGO (garbage in, garbage out). It refers to the quality of the output depends on what you put in. This concept is not a unique one. There is also a saying of, “you reap what you sow”. Food is an essential component of health. Our brains are nourished by a diet rich Omega-3 fatty acids, such as those found in salmon and nuts, can reduce the risk of cognitive decline. Processed and sugary foods can give a temporary high, but can lead to an energy crash later on.
Have a healthier relationship with food. Take the time to pick better food choices and use meal times to connect with others. Your body, and your well-being, will improve as you invest in the fuel that will keep you going.
Conclusion: Be aware of the possible issues of aging.
The physical aspect of aging is easy to recognize. You can have more wrinkles or have slower reflexes. But mental issues in an aging person can be harder to spot. I emphasize its importance because everyone ages and these issues will have to be dealt with sooner or later. The good news is that aging can be a pleasurable experience. If you are proactive with your mental health care and seek professional help when needed, your quality of life doesn’t have to change and your golden years can truly feel golden.