7 Sensory Grounding Techniques That Support Senior Wellness
According to the National Council on Aging (NCOA), 10 to 20% of older adults are affected by anxiety.
Although anxiety affects all ages, it's important to understand its impact on senior adults. Later in life, people face unique challenges, including the loss of loved ones, transitions in living environments, and health concerns. These major changes can contribute to feelings of anxiety.
At TerraBella in beautiful Fuquay-Varina, NC, the mental and physical well-being of our residents is a primary concern. Sensory grounding techniques are emotional balance tools that can be useful in stress management for aging adults.
Here's a guide to eight effective senior relaxation practices.
Anxiety and Grounding Techniques
Anxiety occurs when you feel overwhelmed or consumed with worry about the future. Older adults may feel anxious about losing their independence, leaving their home, losing their spouse, and other challenges. Many seniors find it hard to admit they're struggling. They may suffer from anxiety in silence.
Grounding techniques are anxiety relief methods that allow you to be present in the moment. They work by using the five senses or mental distractions to stay focused and relaxed.
These techniques are helpful for seniors dealing with anxiety. They may help calm the mind and ease feelings of distress.
Grounding technique may help with:
- Anxiety
- Depression
- Stress
- Post-traumatic stress disorder (PTSD)
- Sensory overload
- Negative self-talk
- Improving mindfulness
- Dissociation
- Overall mood
- Rumination or overthinking
- Feeling disconnected or disoriented
Senior Relaxation Practices
Implementing grounding techniques into your health routine can have a positive effect in reducing stress and anxiety. Some sensory grounding techniques include:
1. Deep Breathing
Deep breathing is a popular relaxation technique you can practice anywhere and at any time. Focus on taking slow, deep breaths. This allows older adults to quiet their mind and sympathetic nervous system.
Deep breathing may reduce troubling feelings of anxiety and stress. This fundamental relaxation practice is a great starting point for those new to grounding techniques.
4-7-8 Breathing
To practice 4-7-8 breathing, lie down in a cool, comfortable room. Consider turning off or dimming the light in the room.
- Close your eyes
- Breathe in through your nose for four seconds
- Hold your breath for seven seconds
- Exhale through your mouth for eight seconds
- Complete the cycle multiple times, increasing the duration each time
Diaphragmatic Breathing
This type of abdominal breathing can be an effective tool for stress management in aging adults. The steps to diaphragmatic breathing include:
- Lie down or sit in a comfortable spot
- Put one hand on your chest
- Place the other hand on your abdomen
- Breathe in through your nose
- Allow your abdomen to rise as your lungs fill with air
- Exhale through your mouth slowly
- Let go of stress and tension as your abdomen falls
- Focus on breathing with your abdomen rather than your chest
Guided Breathing Meditation
This technique involves listening to guided meditation or relaxation practices that involve deep breathing. There are a variety of online resources and apps available for guided sessions. They often involve soft music, soothing sounds, or calming visuals.
2. Progressive Muscle Relaxation
This grounding technique involves tensing and relaxing the muscle groups of the body. This helps you become aware of the muscle tension in your body and how to relax your muscles to release the stress. This technique may help seniors experience profound mental and physical relaxation. Some examples of progressive muscle relaxation include hand clenching and toe curling.
3. Mindfulness and Meditation
These grounding practices encourage seniors to be present in the moment and shift their minds away from negative or anxious thoughts. Mindfulness and meditation can be successful in enhancing emotional regulation, improving mood, and reducing anxiety.
4. Socializing and Support
Social isolation is a problem for many seniors today and can lead to feelings of loneliness and depression. Connecting with others provides companionship and emotional support for seniors.
Participating in a support group allows older adults to share their struggles and reduce feelings of isolation. Making connections with others reduces anxiety and provides a sense of comfort and belonging.
5. Nature Walks
Getting outside in nature can have a profound effect on mental health. Taking a walk in a park, garden, or nature reserve can relax the mind and body and improve overall well-being. Getting away from the stressors of everyday life and enjoying the outdoors can be a fun and rewarding activity for seniors.
6. Yoga for Seniors
Yoga can be a wonderful pastime for seniors. This holistic practice focuses on gentle physical movements and mindfulness.
Yoga practices can be tailored for seniors' needs and improve balance, flexibility, and mental clarity. Some beginner yoga exercises for older adults include:
- Chair pose
- Mountain pose
- Tree pose
7. Arts and Creative Therapy
The creative arts can be emotional balance tools and highly therapeutic for seniors. Activities that promote creativity and self-expression allow older adults to express their emotions and lower their stress and anxiety levels. Drawing, painting, writing, sculpting, and gardening are wonderful creative outlets that can be both fun and healing for seniors.
Professional Counseling
Grounding techniques for seniors can be effective, but some people may need professional intervention. Seeing a mental health professional who understands the complexities of aging can be a crucial step toward healing.
Individual counseling allows seniors to share their struggles and find solutions for managing and overcoming anxiety. Therapy offers seniors emotional support and coping strategies for dealing with stress and anxiety.
In some cases, medication may be needed. Medication and grounding techniques can complement each other in the treatment of anxiety.
Seniors need to understand that seeking help for mental health struggles isn't a sign of weakness. Instead, it's a positive step forward to a happier and healthier life.
Sensory Grounding Techniques for Seniors
Sensory grounding techniques offer seniors sensory routines to manage stress and anxiety. Senior adults have unique mental health struggles and can benefit from anxiety relief methods tailored to their needs.
If you or your loved one is considering a move to a senior living community, TerraBella Fuquay-Varina is here to help. Our residents love our beautiful outdoor spaces, delicious dining, craft room, and concierge services.
Contact TerraBella Fuquay-Varina today to learn more or schedule a tour.