Together We Can Cope: A Caregiver’s Guide to Senior Anxiety

Depression and anxiety are common in seniors, yet they’re not a normal part of aging. Instead, they’re serious mental health conditions that can dramatically decrease quality of life.

We’ve talked about depression in seniors previously, so today we’re looking at senior anxiety, including the issue of panic attacks.

Through this post, we’ll show you what to expect and how you can support the senior in your life.

What is Anxiety?

We are all anxious from time to time. It’s simply a natural part of life. Anxiety can also be productive, especially in times of change, as it can drive us to perform better and stay on top of our game.

But, when that anxiety becomes disruptive and starts to have a negative impact on life, it can be considered a disorder. This is particularly true when anxiety stops people from being engaged in life and staying healthy. There are multiple individual types of anxiety disorder, which come with their own set of symptoms and challenges.

Some of the most significant ones are as follows:

• Acute Stress Disorder: Significant anxiety and changes to behavior that occur within a month after a significant trauma.
• Post Traumatic Stress Disorder (PTSD): Similar to Acute Stress Disorder, except that the symptoms persist in the long-term. PTSD can include challenges like flashbacks and difficulty distinguishing the present from the past.
• Panic Attacks are characterized by an unpredictable and intense sense of fear. They are often accompanied by physical symptoms, like a very rapid heartbeat and a change in body temperature. Some people find that they are almost frozen in place during a panic attack, while others may seek out safe spaces.
• Social Anxiety: Anxiety that is focused on being around other people. It is often associated with how the person is viewed or with crowds.
• Generalized Anxiety Disorder: A pattern of anxiety or worrying about everyday challenges and events. Here, anxiety can be a regular occurrence and the exact trigger mightn’t even be obvious.

Regardless of the type, anxiety is mostly associated with excessive worrying. This is often very difficult for the person to stop, even if they know that the concern is irrational.

As such, it’s tempting to suggest that the senior simply worries less, but such worry is often uncontrollable. Some people even have the physical symptoms of anxiety, like a racing heart, sweating, and shakiness, without any worried or negative thoughts.

These patterns are due to the biochemical nature of an anxiety condition. The problem isn’t that a person is worrying too much, and the condition cannot be resolved by simply worrying less.

Signs of Senior Anxiety

Anxiety presents differently depending on the person. Here are some common symptoms:

• Irritability or moodiness
• Erratic or irregular heartbeat
• Frustration
• Sleep deprivation or trouble sleeping
• Digestive problems
• Social isolation
• Avoidance
• Physical pains and aches without any apparent cause
• Feeling on edge or afraid
• Sweating
• Changes in behavior or body language, like a senior being much less expressive than normal

Most people with anxiety aren’t anxious all the time. Sometimes the anxiety will come as the result of a trigger, particularly for people with PTSD or other types of trauma. People with social anxiety feel the symptoms most strongly in social situations, but the amount of anxiety may vary based on the situation and other factors.

In contrast, people with generalized anxiety disorder can feel like they’re constantly afraid. The level of fear can ebb and flow, but it’s still present more often than in many other types of anxiety disorder.   

What Helps With Anxiety?

Therapy

Therapy is the most powerful approach for treating anxiety, as it works with the underlying cognitive and behavioral causes of fear and promotes long-term change.

Cognitive Behavioral Therapy (CBT) is often used here. CBT helps seniors to understand the cycle of their thoughts, emotions, and behaviors, and how this combination can heighten anxiety. It also teaches more balanced cognitive and behavioral approaches, ones that help to decrease anxiety.

CBT takes time to learn and requires commitment. But, once learned, the skills can lead to lasting changes.

Another approach is Dialectical Behavior Therapy (DBT). This combines elements of CBT with mindfulness approaches. It’s especially helpful for seniors who experience strong emotions along with anxiety.

Exposure therapy may be used too, often in conjunction with another approach. The goal here is to gradually expose people to what they fear, starting small. Doing so helps to decrease avoidance and can lower anxiety over time.

Finally, there’s psychodynamic therapy. This has a greater focus on the past and looks at how a senior’s history impacts their present experiences.

These aren’t the only options. Therapists may use other modalities as well, depending on the senior and their anxiety. Indeed, a good therapist will be able to adapt their approaches to the individual they’re working with.  

Anxiety Medications

Medications are commonly used for anxiety treatment as well. They’re helpful because they can decrease the physical symptoms of anxiety, such as a rapid heartbeat.

Such medications can make anxiety much less exhausting and overwhelming. They can also help the senior to reengage with life.

Because anxiety medications focus on physical symptoms, they’re best used in conjunction with therapy. Doing so gives the best chance for long-term improvement.

Be sure to seek advice and be cautious before using anxiety medications. Most medications come with some side effects and some are also habit forming. It’s crucial to find the medication with the best chance of benefits and lowest risk.

Other Forms of Professional Support

While therapy is powerful, it also takes time and is typically just once per week. Some seniors will need more regular support as well.

Professional healthcare workers can be helpful here, as they will have learned about mental health as part of their training. They may even be able to teach you new ways to support your loved one.

For example, you might hire a nurse at your home, one who has completed or is currently enrolled in an accelerated online BSN degree, as they will have insights into geriatric care. This may be especially relevant if you are a busy working adult and have other responsibilities to fulfill.

There may also be trained therapists or senior care workers that can visit your home. Try asking at your doctor’s office and at local senior centers. You never know what’s available until you ask.

Being Supportive

Professional services aren’t the only avenue.

It’s also important to connect with the senior and be supportive yourself. Doing so is crucial, as you’re likely one of their main contacts. Having you alongside can help seniors feels supported and recognized.

So, what does this look like?

First, be wise with your words. Focus on supportive statements and encouragement, rather than being negative.

Avoid phrases like these:

• Stop worrying
• Calm down
• You’re overreacting
• Other people have it worse
• It’s not a big deal
• Don’t worry, it will work out
• I get anxious too

Such phrases are often meant to be reassuring. Yet, they often trivialize anxiety.

Remember, you’re not in the senior’s body or mind. You don’t know what the experience feels like, so it’s best to approach with empathy, not judgment.

Instead of being critical, look for words that suggest support and comradeship, like the following:

• Take your time
• I care about how you feel
• Tell me more about what you feel
• We’ll work through this together
• I’ve got your back
• How can I support you?
• You’re doing so well with this

It’s also important to be gentle and kind.

Notably, anxiety has a physical, mental, and emotional toll. It can be exhausting (something I know from personal experience). And that’s just the anxiety itself. The steps for reducing anxiety are challenging as well.

So, don’t push too hard or too fast. Go at the senior’s pace, not yours.

Brainstorm Solutions

Partnership is powerful for addressing anxiety.

This approach helps the senior to feel supported and loved, rather than judged. Also, by helping the senior to find solutions, you’re encouraging their independence.

Here are some approaches to consider:

• Start researching specific techniques. What things is the senior willing to try? What seems too difficult right now?
• Talk about what helps them, What’s best when they feel anxious? If they don’t know, you could start to try different approaches and see what resonates. For example, if I get overwhelmed in a social situation, I will sit on the floor with my back against the wall. Doing so calms my anxiety enough that I can stay present.
• Consider where to begin. You may need to start with very small steps.
• Remind them that you’ll be beside them every step of the way.
• Start to identify anxiety triggers. What things make the senior feel anxious? Where are the emotions the most extreme? Understanding the senior’s triggers will help you know when the senior will need the most support.

Encourage Growth

This area is crucial.

The easiest response to anxiety is to avoid all triggers. While doing so relieves immediate stress for the seniors, avoidant behaviors normally make anxiety worse.

Instead, it’s important to gently encourage the senior to face the things that make them anxious.

For example, if the senior is panicky about using public transport, come along with them until they are ready to try it on their own. Similarly, if phone calls are an issue, stay with them while they make it and provide whatever assistance they need.

Encouraging growth like this empowers the senior and helps to reduce anxiety.

Patience is essential here, as progress might not be fast or smooth.

Promote Good Health

Anything that keeps the senior healthy can also help with mental health. This includes practices like regular activity, a healthy diet, getting enough sleep, and a robust social network.

As with other areas, gentleness and patience are powerful tools.

Also, it helps to focus on better practices, rather than an ideal way of living. This means trying to get the senior to eat a little healthier, to exercise a little more, and to be a little more social.

Making small changes like this is much easier than making large ones. Then, you can simply keep going, adding more small changes as you go.

What About Panic Attacks?

Panic attacks can be terrifying, both for the person experiencing them and those on the outside. In fact, a panic attack can often look and feel like a heart attack.

In some cases, they may just happen once or twice in a person’s lifetime. Other people experience them much more regularly.

Some key ways to assist include the following:

• Help the person to get to a place that is safe and quiet – ideally one where they can sit or lie down. Small and dark places are often particularly effective. However, the best location will depend on the person.
• Be gentle and calm.
• Assure them that they are safe and that it will pass.
• Help them to slow down their breathing, such as by inhaling and exhaling slowly with them.
• Use imagery to remind them of safe environments. Gentle music may also help.
• Some people may find physical touch to be helpful, especially if they are comforted by touch. But pay close attention to the individual. Some people will feel suffocated by touch and that can make the panic attack worse.

For people who experience regular panic attacks, a long-term strategy is to not be afraid of them. Being afraid of a panic attack creates a feedback loop that prolongs any panic attacks and can increase their likelihood.

Not being afraid is easier said than done, but it can help to focus on them as simply a biological quirk or to use the idea that ‘if it happens it happens’.

If a person is experiencing regular panic attacks, it’s crucial to seek professional help. A therapist will be able to help the senior uncover underlying causes for their anxiety, along with strategies for dealing with panic attacks.

Final Thoughts

While anxiety can seem confusing and overwhelming at first, there are many ways to make life easier and support seniors through the journey.

The most crucial aspects are being kind and gentle, validating them, and helping them find support. Avoid telling them that their fears are irrational. Doing so is frustrating, invalidating, and unhelpful. Many people with anxiety know their fears are irrational anyway. That knowledge doesn’t change much.

Many of the principles we’ve covered today apply to other mental health conditions as well. The concepts are also relevant for seniors who are stressed and worried, even if they don’t have an anxiety disorder.

And, if you’re at all unsure, be kind. We all fight invisible battles.