Breathing exercises: Belly breathing and focused breathing techniques are easy to do and can be very beneficial. To initiate this type of breathing technique, sit in a comfortable position, place one hand on your upper chest, and one hand on your belly. By placing your hands on your chest and belly, you are able to feel your diaphragm move. Slowly breathe in through your nose then slowly exhale through pursed lips. Repeat this breathing exercise ten times. (LifeClinic, 2021)
Meditation: Practicing mindfulness can help calm your mind. One technique to try is to sit still and focus on your breathing, then, bring your attention to where you inhale and exhale, and lastly, inhale deeply then exhale slowly. Practice this technique or another meditation technique, for at least fifteen minutes a day. (LifeClinic, 2021)
Massage: Massages can help reduce muscle aches and tension. Receiving a massage will also increase blood flow to most body parts, which will help produce positive hormones! (LifeClinic, 2021)
Yoga or Tai Chi: These exercises help focus on proper breathing techniques and stretching different types of the body. They also are low impact exercises that help improve strength and balance, and release endorphins. (LifeClinic, 2021)
Time in nature: Research has shown that spending time in nature can lower cortisol levels and decrease physical and psychological stress. You don’t need to travel to a state or national park to spend time in nature! Simply sitting outside enjoying coffee or a book is spending time in nature! (Donohue, 2020)
Spending time with animals: Spending time with animals can lower cortisol levels, lower blood pressure, and decrease feelings of loneliness. (Donohue, 2020)
Music and art: Dancing, singing, drawing, painting, knitting, and making jewelry are all ways to help decrease stress. (Donohue, 2020)
Resources Utilized:
1. Top 8 stress relief activities for older adults. LifeClinic. (2021, April 23). Retrieved August 14, 2022, from https://www.lifeclinics.us/blog/stress-relief-activities-for-seniors/
2. Donohue, M. (2020, July 1). Effective stress management activities for seniors. Blue Moon Senior Counseling. Retrieved August 14, 2022, from https://bluemoonseniorcounseling.com/effective-stress-management-activities-for-seniors/
