As we age, worry often grows. While the golden years can be filled with joy and companionship, persistent fears about the unknown may become overwhelming for some. Health concerns, financial pressures, and other challenges can develop during this time in life. For some, fear or anxiety about life stressors are almost too much to bear, casting a shadow over daily living and negatively impacting general well-being. Learning how to stop worrying as a senior is crucial for quality of life.
Unfortunately, anxiety can go unrecognized and untreated in older adults. Diagnosis can be complicated due to several factors. The presence of comorbid conditions, side effects of medication, cognitive decline, and other changes in circumstances can make treating anxiety challenging. According to the World Health Organization (WHO), anxiety is one of the top mental health conditions for persons over 65.
If you or someone you love is trying to learn how to deal with aging anxiety, keep reading. We’re sharing practical strategies to help people overcome worry, manage stress, and find the peace they deserve in their later years.
Try Simple Mindfulness & Breathing Exercises
Mindfulness and breathing exercises can combat anxiety by activating the parasympathetic nervous system (PNS), also known as the “rest and digest” response. The PNS helps you feel relaxed and calm. Using these techniques, older adults can ground themselves in the moment, reducing anxiety about past or future experiences. These exercises can be an essential part of stress management for seniors.
Here are some powerful breathing exercises for anxiety:
Box breathing
Box breathing is a powerful breathing technique that helps calm the mind and reduce stress. To do it, you should:
- Sit comfortably
- Close your eyes and exhale
- Slowly inhale through the nose, counting to 4
- Hold your breath, counting to 4
- Slowly exhale through the mouth, counting to 4
- Hold your breath, counting to 4
- Repeat until you feel calm
4-7-8 breathing technique
The 4-7-8 technique is a simple yet effective breathing exercise. To try the 4-7-8 breathing technique:
- Sit up straight, closing your eyes
- Inhale quietly through the nose, counting to 4
- Hold your breath, counting to 7
- Exhale audibly through the mouth, counting to 8
- Repeat 3 more times
Alternate nostril breathing
Alternate nostril breathing is a traditional yogic practice that promotes mental clarity and balance. To do it, just:
- Sit comfortably with a straight spine
- Close the right nostril with the right thumb, close your eyes and exhale slowly through the left nostril
- Release the right nostril and hold the left one with your left ring finger
- Breathe in deeply and slowly through the right nostril
- Switch sides again and repeat
- Continue the cycle for a few minutes
Focus On the Things You Can Control
Worry can come from feeling a lack of control in certain aspects of life. This can be incredibly hard for older adults to manage, as changes in health, living situations, cognitive ability, and financial circumstances can create more uncertainty about the future. As a result, focusing on what you can control can be empowering and ultimately reduce anxiety.
Make a list of controllable factors
Creating a list of the controllable factors in your daily life can help you regain a sense of agency and direction. Consider areas such as:
- Daily routines: Establishing consistent morning and evening habits can create a sense of structure and predictability.
- The foods you eat: Choosing nutritious meals can impact both physical and mental well-being, giving you energy and balance.
- How you spend leisure time: Engaging in fulfilling activities, whether reading, exercising, or simply unwinding, allows you to recharge.
- Your interactions with friends and family: Setting boundaries, fostering meaningful connections, and surrounding yourself with positive influences can enhance your emotional health.
- Hobbies and skills you engage in: Pursuing interests, whether creative, athletic, or intellectual, gives you a sense of purpose and achievement.
By identifying these controllable aspects of your life, you can focus your energy on what truly matters, reducing stress and uncertainty.
Set achievable goals
Working toward goals you can actually achieve helps you feel a sense of purpose and accomplishment. The goals don’t have to be lofty — they can be as simple as:
- Reading one book a month
- Going for a walk every day
- Learning a new recipe
- Volunteering for a cause you care about
“Worry usually is a sign that a person is afraid of something. Fear of the future can be interpreted as being afraid of the unknown. The truth is we don’t know what the future holds therefore worrying does nothing but cause physical symptoms due to anxiety. By shifting our attention to what we would like to create in the next year to 5 years, we can focus our attention on “our” goals and the action steps we can take.”
Prepare for Things in Advance
Not being prepared can create havoc in your daily life. When you take the time to plan ahead for potential challenges and upcoming changes, you’ll feel more secure, less stressed, and not as anxious about the future.
Create emergency plans
Having a plan in place for unexpected situations can significantly reduce anxiety. Knowing you’re prepared allows you to focus on the present rather than worrying about the unknown. Consider planning for:
- Health emergencies: Keep a list of all medications, emergency contacts, and essential medical documents like a Living Will, which outlines your wishes for medical intervention. Having this information readily available can ease decision-making in critical moments.
- Financial stability: Work with a trusted financial advisor to create a budget and savings plan that accounts for unexpected expenses. A financial safety net can help you navigate periods of uncertainty with confidence.
- Natural disasters: Prepare an emergency kit with essentials like food, water, medication, and important documents. Establish an evacuation plan so you and your loved ones know exactly what to do if disaster strikes.
Establish a scheduling system
Having a structured schedule can help you stay on top of responsibilities, reduce last-minute stress, and ensure you’re consistently working toward your goals. Consider scheduling:
- Health check-ins: Regular medical, dental, and mental health appointments allow you to be proactive rather than reactive about your well-being.
- Financial reviews: Set reminders to periodically check your budget, savings, and investments so you can make adjustments as needed.
- Routine maintenance: Whether it’s servicing your car, updating your home insurance, or replacing expired household items, scheduling these tasks prevents unexpected issues from disrupting your life.
By making scheduling a habit, you create a sense of structure that makes life’s demands feel more manageable and predictable.
Stay Connected with Family & Friends
Social isolation and loneliness aren’t just emotional challenges—they can significantly contribute to anxiety and depression, especially in older adults. Without regular social interaction, it’s easy to dwell on worries, overthink, or feel overwhelmed by uncertainties. Maintaining strong relationships and seeking out new social opportunities can provide emotional support, a sense of belonging, and a healthy distraction from anxious thoughts. When you are aging alone, this social connection becomes even more important.
By actively nurturing social connections, you can combat loneliness in retirement, build a reliable support network, and create a fulfilling future with less worry and stress.
Prioritize regular communication
Consistent social interaction can help you feel more connected and supported. Make an effort to:
- Schedule recurring calls: Set up regular phone or video calls with family and friends to maintain meaningful connections.
- Participate in community events: Attend local gatherings, religious services, or neighborhood meetups to engage with others.
- Join a senior center: Explore activities, fitness classes, or interest-based groups available in senior centers near you.
- Find a club or hobby group: Whether it’s a book club, gardening group, or fitness class, joining a club provides a built-in social circle and is a great way to stay socially active in retirement.
- Volunteer: Giving back to your community can be a fulfilling way to meet like-minded people while making a positive impact.
Embrace technology for connection
Technology can bridge the gap between distance and connection, making it easier to stay in touch with loved ones and engage in online communities. While learning new tech can feel overwhelming at first, taking small steps can make a big difference. Older adults can start by watching how-to videos online or asking friends and family for guidance. These resources provide hands-on support and can make learning feel more approachable.
Start by mastering:
- Smartphones: Learn how to use messaging apps, check emails, and manage contacts.
- Texting & video calls: Use apps like FaceTime, Zoom, or WhatsApp to chat face-to-face with family and friends.
- Social media platforms: Platforms like Facebook and Instagram can help you stay updated on loved ones’ lives and reconnect with old friends.
- Online forums & groups: Join online communities tailored to your interests, such as hobby forums, support groups, or local Facebook groups.
By staying socially active—both in-person and online—you can build strong relationships, reduce loneliness, and create a more fulfilling retirement lifestyle.
Challenge Negative Thoughts
Unhealthy and unhelpful thought patterns can make worry and anxiety worse. Recognizing, challenging, and changing your thoughts is a powerful way to manage mental health.
You might consider:
- Cognitive restructuring: Cognitive restructuring is a technique that helps you identify and replace negative thoughts with more balanced and constructive ones. When you catch yourself thinking something discouraging, try reframing it in a way that empowers you.
For example, instead of saying, “I’m too old to learn something new,” try saying, “Even though this might take me a long time to learn, I’m up for the challenge and know I have wisdom and experience on my side.” By shifting your perspective, you create space for confidence and growth instead of self-doubt.
- Practicing gratitude: Worry often comes from focusing on what could go wrong. Practicing gratitude helps shift your mindset toward what is going right, making you less prone to worry and more aware of the things you appreciate in life. You might try keeping a gratitude journal to write down three things you’re thankful for each day, taking a moment in the morning or before bed to reflect on positive experiences, or expressing appreciation to loved ones to strengthen connections and reinforce positive thinking.
“Our mind is within our control. So when we begin to make up a story about “the worst case scenario” we divert our thoughts away from what is going well. Shifting our focus to gratitude can instantly change our thoughts and mood. Having a daily gratitude practice can eliminate the habit of negative judgments over time.”
By challenging negative thoughts and embracing gratitude, you can retrain your mind to focus on the present and reduce unnecessary worry.
Limit Information Overload
Access to information is easier than ever, but it’s a double-edged sword. Being able to constantly seek out anything you want, whenever you want, can be overwhelming. It can introduce increased worry and anxiety in your life, especially if you’re already concerned about your health, money, or world events.
Limit information overload by doing the following:
- Reduce how much news you consume: Set specific times of day when you allow yourself to check the news or scroll social media.
- Only use reputable sources for information: When you’re looking for news, don’t go down the rabbit hole. Stick to reputable sources you trust that don’t use fear-mongering tactics.
- Avoid social media and checking the news just before bedtime: It’s best to avoid screen time in the hours before you go to bed, and it’s vital to avoid doom scrolling, especially if you struggle with sleep.
- Focus on positive news: Seek out positive news stories to balance the negative ones. Look for “good news” sections of your favorite news outlets to find uplifting perspectives on current stories and events.
Maintain a Regular Sleep Schedule
Maintaining a healthy and regular sleep habit is crucial to mental health, especially as you age. Sleep disturbances can affect cognitive and emotional well-being, exacerbating worry and making it difficult to find peace. Research shows a link between disrupted sleep and anxiety in older persons. One study found that a poor night of sleep can cause increased anxiety the following day.
To establish a healthy sleep routine, try the following:
- Create and stick to a consistent sleep schedule — including on the weekends.
- Develop a relaxing bedtime routine that signals to your body and brain it’s time to sleep.
- Avoid screens at least an hour before going to bed.
- Keep your sleeping area cool, quiet, and dark.
- Reduce or eliminate your caffeine intake, and don’t drink any caffeinated beverages in the evenings.
- Try to get 7 – 9 hours of sleep each night.
Talk About Your Worries with a Professional
While there are many ways to manage anxiety on your own, sometimes overcoming persistent worry requires additional support. Speaking with a mental health professional can provide valuable guidance tailored to your unique experiences, so you can learn how to deal with anxiety as you age. If you don’t already have someone to talk to, your doctor can help connect you with a therapist.
Seeking professional support offers several benefits:
- Personalized strategies: A therapist can help you develop coping techniques that specifically address your concerns.
- Deeper understanding: You’ll work together to uncover and address the root causes of your anxiety.
- Judgment-free support: Having a safe space to express your worries can bring relief and clarity.
- Access to effective treatment: Whether it’s self-help techniques, therapy, or medication, a professional can help you explore the best options for managing anxiety.
Reaching out for help isn’t a sign of weakness—it’s a step toward greater peace of mind and a better quality of life.
Set Aside Time to Worry
Although it might feel counterintuitive to plan for worrying, having an actual “worry time” allows you to compartmentalize your feelings so you can move on with daily life. Knowing that you’ll deal with your emotions at some point can help reduce overall anxiety, so stress doesn’t dominate the rest of your day or life.
The “worry time” technique works like this:
- Set a daily time limit: Choose a specific time each day, such as 15-30 minutes, to focus on your worries.
- Allow yourself to worry: During this designated time, fully engage with your thoughts and write down your concerns in a journal.
- Postpone worries: If anxious thoughts arise outside of your scheduled time, jot them down and remind yourself that you’ll address them later.
- Shift focus after worry time: Once your worry time is up, do something enjoyable or distracting, even if it’s just for a few minutes, to reset your mind.
“In Gone With the Wind, Ms. Scarlet would say “I’m not going to think of that today.” She wanted to live in the joy of the moment and not let tomorrow’s worry concern her today. Many worries do not come to pass and therefore there was no reason to squander today with something that may never happen. How much is your peace and joy worth? Don’t let worry steal it.”
Develop a Positive Daily Routine
Daily routines are critical in managing many types of mental health conditions. They can help reduce or control symptoms of depression, anxiety, obsessive-compulsive disorder (OCD), attention-deficit hyperactivity disorder (ADHD), and more. Schedules offer a sense of normalcy, structure, and purpose in your days, which can significantly reduce worry and anxiety.
To create a routine, incorporate some or all of the following into your daily schedule:
- Eat meals at consistent, regular times
- Engage in activity or exercise
- Make time for hobbies or things that interest you
- Schedule social interactions
- Practice mindfulness and other relaxation techniques
- Spend time outdoors or in nature
Overcome Your Worries with Mental Health Support
Coping skills and self-care for seniors can be useful when learning how to stop worrying as you get older. However, while techniques like mindfulness and staying connected can offer valuable benefits, they’re not always enough. Seeking help from a professional is brave and shows your strength. Talkspace offers online therapy for anxiety, covered by Medicare, that makes getting help convenient and affordable.
Talkspace helps aging people connect with qualified, experienced mental health professionals from the comfort of home.
Talkspace can be the ideal solution if you:
- Have mobility challenges
- Find accessing in-person care hard
- You can’t find providers near you
- Live in a rural area
- Seek the privacy and convenience of online care from home
Talkspace can be the exact support you need if worry and anxiety are making life and daily functioning difficult. When combined with the strategies outlined here, older adults can make significant strides in improving overall mental well-being and overcoming anxious feelings. It’s possible to find peace in your life again — you just need the right tools and support to do it, and it’s never too late to prioritize your mental health and treat anxiety.
Learn more about Talkspace’s online therapy covered by Medicare today.