The Better Health Channel reports that roughly one in three people will experience a panic attack during their lifetime. Many seniors find that the first time is scary and difficult to understand. Here in Richmond, VA, the transition into retirement may raise anxiety rather than reduce it, and spiraling anxiety can cause panic.
Evidence-based grounding techniques for anxiety can help restore a sense of safety and control. Interested in learning more about. Keep on reading for step-by-step relaxation strategies that you can practice at home.
Grounding techniques for anxiety are a highly effective way of getting your stress levels under control. Evolution has primed our fight-or-flight system to flood our systems with stress hormones when we feel stressed or afraid.
Unfortunately, this system doesn't quite sit right with a modern lifestyle. Abstract worries like bills, parking tickets, and groceries certainly don't require an adrenaline boost, but your brain can trick your body into thinking it does.
Sometimes, negative thoughts can spiral and compound into huge anxiety. Sometimes, these feelings culminate in a panic attack. Thankfully, seniors can learn anxiety relief skills to relax their mind and body and avert an attack. Before we explore how these stress management techniques work, let's consider what having a panic attack feels like.
If you've never had a panic attack before, the first time can be overwhelming. People often report that, in the moment, a panic attack feels like a serious medical emergency. Thankfully, according to the Anxiety and Depression Association of America, a panic attack usually isn't a medical emergency.
Here are some of the common signs you're having a panic attack:
During an attack, the brain enters a kind of feedback loop. The brain scans for danger and interprets the physical changes described as proof of the threat, which increases the feeling of fear, fueling the cycle further.
While panic attacks don't often cause lasting harm, it's sometimes hard to differentiate them from more serious medical incidents.
Call emergency services if you experience severe or crushing chest pain, new confusion, weakness on one side, or symptoms that feel significantly different from previous panic episodes.
Get a medical evaluation for a first attack, for attacks that start during exertion, or if you have heart or lung disease. This helps rule out conditions with similar symptoms, such as cardiac or respiratory issues.
Older adults should speak to their doctor about new or changing symptoms to make sure other medical causes are safely ruled out. If you're ever in doubt, consult a healthcare professional.
According to the University of Rochester Medical Center, the following grounding routine can cut anxiety and prevent panic when practiced regularly.
For many older adults, these easy steps steady the nerves without relying on medication or unproven supplements. There's no need for any expensive equipment or time-consuming classes. These are simple techniques you can learn with a few minutes of practice a day.
Grounding pulls your mind back to reality. Naming sights, textures, sounds, smells, and a taste takes up working memory and pushes out the anxious thoughts. This breaks the loop of threat-focused thinking. As attention stops scanning for danger, your nervous system calms down, and the panic subsides.
If panic leaves you feeling detached, the routine helps you feel like yourself again. Finishing the five steps gives you a small, repeatable win that restores a sense of control.
Don't wait until you are on the edge of a panic attack to try this. It's only a reliable method when you've practiced frequently in low-pressure situations. Try practicing for five minutes in the morning and five in the evening. After a few weeks, many people find they can shift their mood much more reliably.
Sometimes seniors face barriers to doing these emotional wellness techniques. Thankfully, these methods aren't set in stone, and they're easily adapted to
Practice in calm moments until it feels automatic. When stress spikes, you will have a simple tool that meets you where you are rather than where a textbook thinks you should be.
Anxiety thrives on uncertainty and doubt; grounding techniques for anxiety can help seniors handle anxiety consistently. Practice regularly in a safe setting to ensure success when it matters. Seek medical assistance for symptoms that are severe or unusual.
Here at Virginian, we help residents learn mindfulness for seniors as part of our independent living with supportive services. So residents can steady themselves using proven grounding techniques for anxiety.
Veterans and their spouses who qualify for our Special Veterans Program can save a lot of money every year, which helps them live without stress.
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