Excerpt:在老年人中，焦虑症比抑郁症更常见，但往往没有被发现。焦虑症状可能包括非理性和过度的担心或恐惧，避免日常活动，心跳加速，呼吸浅和颤抖。通过练习放松技巧、积极锻炼身体和社交活动、吃好、睡好、听音乐或通过认知行为疗法等循证治疗寻求帮助，可以减轻或缓解焦虑。
Anxiety disorder is more common than depression in seniors, but often goes unrecognized due to a focus on depression and dementia in older adults,* according to theAmerican Journal of Geriatric Psychiatry.
Older adults managing anxiety have more difficulty with daily lives and are at increased risk of physical illness, falls, depression, disability, social isolation and premature death,* according toSocial Work Today.
What are the symptoms of anxiety?
While short-lived anxiety is a normal response to a threat or danger, a person may have an anxiety problem if the feelings of fear or worry occur often, disrupt sleep and prevent them from doing things during the day,* advises Toronto’s Centre for Addiction and Mental Health (CAMH). Some common symptoms of anxiety problems for older adults include irrational and excessive worry or fear; checking and rechecking for safety; avoiding routine activities; avoiding social situations; racing heart; shallow breathing, trembling, nausea and sweating.*
Tips to ease anxiety
Fortunately,anxiety can be successfully managed and treatedin a variety of ways:
- Practice relaxation techniques
Yoga, muscle relaxation, biofeedback and deep breathing* can all help ease anxiety, according to Health Canada. - Be physically active
Regular physical activity helps reduce anxiety by releasing feel-good brain chemicals called endorphins,* reported aFrontiers in Psychiatrystudy. - Cultivate social relationships
Social support from a network of family, friends, peers or a support group helps anxious people cope better with stress,* says Mayo Clinic. - Eat and sleep well
Eating a healthy, balanced diet without skipping meals, andgetting enough sleepwill help you to manage stress* and feel calmer. - Listen to music
Listening to music or singing along with others helps relieve anxiety in older adults by providing enjoyment and a feeling of social inclusion,* reported aMental Health Practicestudy. - Limit caffeine
The caffeine in coffee, tea, soft drinks and chocolate can increase your level of anxiety.* Try alternatives such as herbal tea, or adding fruits like lemon, lime or strawberries, to water - Seek help
If these approaches aren’t calming enough, talk to a healthcare professional. Cognitive behavioural therapy (CBT) is an effective, evidence-based form of therapy for anxiety,* advises the Canadian Mental Health Association. It helps you to identify and change unhelpful patterns of thinking that feed anxious thoughts.*
Chartwell Retirement Residences offers residents many social and physical activities such asyoga, tai chi, meditation and its signature Rhythm ‘n’ Moves programthat can help to ease anxiety and contribute to emotional well-being.
The following sources provided a reference for this blog:1. American Journal of Geriatric Psychiatry. “Anxiety disorders in older adults: Looking to DSM5 and beyond…” (2014), online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4169193/
2. Social Work Today. “Anxiety disorders in older adults.” (2013), online: https://www.socialworktoday.com/archive/070813p10.shtml
3. Centre for Addiction and Mental Health. “Anxiety in older adults. (2020), online: https://www.camh.ca/en/health-info/guides-and-publications/anxiety-in-older-adults
4. Health Canada. “Mental Health – Anxiety Disorders.” (2009), online: https://www.canada.ca/en/health-canada/services/healthy-living/your-health/diseases/mental-health-anxiety-disorders.html
5. Frontiers in Psychiatry. “Effects of exercise and physical activity on anxiety.” (2013), online: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
6. Mayo Clinic. “Social support: Tap this tool to beat stress.” (2018), online: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445
7. Science Daily. “Music as therapeutic intervention can relieve anxiety, depression in older people.” (2014), online: https://www.sciencedaily.com/releases/2014/02/140225122324.htm
8. Canadian Mental Health Association. “Anxiety disorders.” (2019), online: https://cmha.ca/mental-health/understanding-mental-illness/anxiety-disorders