7 ways to relieve stress at any age

4. Laugh

We all know how good it feels to laugh, and when you think about it, it’s hard to be stressed when you’re laughing! It seems laughter really is the best medicine though with many studies showing it releases feel-good endorphins and decreases stress. “When we laugh, it decreases the level of the evil stress hormone cortisol,” said Dr Edward Creagan, professor of medical oncology at the Mayo Clinic College of Medicine and Science. 

And not only is it free and available at any age, you only need small regular doses to feel the stress-busting benefits. One study on the stress-buffering effect of laughter found that frequency of laughter decreases stress symptoms, but the intensity of the laughter doesn’t have an impact. So you don’t need to be crying tears of laughter or unable to breathe, a small regular chuckle will do just fine!

5. Practice yoga

A little yoga in the morning, at night, or even on a lunch break, can help you manage stress. One study showed that yoga practitioners had lower levels of cortisol, and in a large National Institutes of Health survey in the US, more than 85 percent of people who engaged in yoga said they experienced reduced stress as a result.

Yoga is an effective stress-buster because it combines movement with breathing exercises, which are both well-documented way of calming the mind and body. Yoga encourages one to relax by slowing the breath and focusing on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response.

The other great thing about yoga is that it’s low impact movement and it works to improve balance, which is ideal as you get older. It can also be easily modified to suit individual needs, so it’s a good choice for people of all ability levels and ages. Many studios and yoga teachers also teach more gentle yoga that’s specifically designed for seniors.

6. Listen to music

We don’t always think to reach for music when feeling overwhelmed, but it can act as a powerful stress management tool in our lives. Many studies have shown that listening to music has the potential to reduce tension and facilitate the relaxation response, so it’s worth putting on your favourite song or playlist if you’re feeling tense. In fact, research has revealed a whole host of potential mental health benefits such as relieving depression in older people and making patients less anxious and stressed before surgery.

And as far as genres are concerned, classical music has a particularly soothing effect. One study showed that listening to classical music (the song was ‘Miserere’ by Allegri if you’re curious to try it out) reduced cortisol levels significantly faster than just resting without music. It also found music to be particularly impactful on the autonomic nervous system, which is responsible for regulating heart rate, blood pressure and digestion.

7. Maintain strong social connections

Humans are social creatures and loneliness can be incredibly stressful. We all know it’s important to stay socially connected with family, friends and community for your mental and emotional wellbeing. Sometimes it’s also helpful to seek support during stressful times and share what you’re going through with a loved one. There are many ways to build your social network and stay connected with others, whether it’s through volunteering for a cause you believe in or joining a group with similar interests, such as a book club. Living at a retirement village is also a great way to find community and connection as there are many regular activities and social events planned.