Dealing with aches and pains in an aging body is hard enough. But with the addition of pandemic stress, your brain health takes a hit. How do active seniors deal with it? Some of us have gained enough wisdom and emotional flexibility to handle stress well. For others, like myself, it’s good to review the basics of Stress 101. Your aging brain will thank you.
I sometimes skip over health and wellness articles about stress because as a psychologist, I know a lot, or I think I do. But recently, I’ve noticed a slip in my daily mindfulness and gratefulness. So this article is a reminder to myself as much as it is for my readers. We can’t do much about disasters, pandemics, bad luck, and “acts of God,” but we can do a lot to protect ourselves from the detrimental damage that emotional stress does to our aging brains.
It’s not stress that kills us; it is our reaction to it. ~ Hans Selye, MD, PhD
Pre-Pandemic Stress in the US
According to the American Psychological Association, average stress levels in the U.S. have risen since 2014 from 4.9 to 5.1 on a 10-point stress scale. There has been an increase in adults reporting “extreme stress” with 24 percent in 2015 compared to 18 percent in 2014. In a Carnegie Mellon University study that analyzed data from 1983, 2006, and 2009, people’s self-reported stress levels increased 10-30 percent in the last three decades.
Three Stages of Stress
There are three stages of stress as defined by Dr. Hans Seyle.
- Stage 1: Alarm. The body experiences a fight, flight, or freeze response.
- Stage 2: Resistance. The body tries to repair itself after the stressful event, and physiological signs will start to calm down. But if the stress continues, your body stays on high alert.
- Stage 3: Exhaustion. The body struggles to return to normal, draining you physically and emotionally, leading to fatigue, burnout, depression, and anxiety. This weakens your immune system and increases the risk of stress-related illnesses.
Pandemic Stress Inside Your Aging Brain
People experience stress differently, with some of us more sensitive than others. Many people learn to cope with it, but not always in healthy ways that are sustainable. People deny, minimize, and distract themselves from it, but there are better ways. Let’s look at the physiological evidence of stress in the part of the brain that deals with it, the Hypothalamic-Pituitary-Adrenal Axis, or HPA.
Here is a brief explanation from the book The Healthy Brain Toolbox by Dr. Ken Sharlin.
Whether or not the stress is real or imagined makes no difference inside the brain. Stress activates the hypothalamus, which is the part of the brain that connects the endocrine system (hormones) with the nervous system. Corticotropin-Releasing Factor (CRF) stimulates the pituitary gland (the master endocrine gland) to produce adrenocorticotropic hormone (ACTH, which in turn tells the adrenal glands to release cortisol.
If the stress is short-term, then the high levels of cortisol in the blood will decrease and the system returns to normal. However, chronic stress can lead to a disruption in the mechanism by desensitizing the HPA axis so the shutoff switch doesn’t work.
With increased cortisol levels from chronic stress, the brain’s prefrontal cortex shrinks. This area is responsible for memory and learning. It is also in charge of decision making. It helps us speak fluently with meaning.
That’s a lot of chemical pathways to understand and it may sound confusing, just know that stress is normal, it’s up to each of us to manage it before it becomes chronic and destructive.
Simple Steps to Improve Pandemic Stress
The thing about Pandemic Stress is that it isn’t going away, at least not yet. The daily news is full of conflicting information, and while some reports make it seem better, it isn’t disappearing. And that’s not all. When you listen or read the news, it reveals other conflicts everywhere: political chaos, racial tensions, economic worries, global strife, and climate changes. The upcoming elections add to our exposure to arguments and national differences. It all adds up to stress flashpoints.
Yet we are not helpless nor hopeless. To me, everything starts with personal health, both physically and mentally. As seniors, we deal with the challenges of aging, and oftentimes with several chronic conditions and medications. Therefore, it is imperative we do whatever we can to minimize unhealthy habits.
We can stop the spiral of stress that has such a negative effect on our aging brains. Stress affects cognitive function from memory to planning, to making decisions, and on our immune systems. It affects hormones, mitochondria, vascular system, joints, digestion, as well as the ability to eliminate toxins from the body.
Simple Habits Meditation App
While I have never been what people call “new-age” or touchy-feely, I believe the scientific evidence that meditation benefits senior health and wellbeing. It is an excellent tool to combat stress. I have tried it off and on for years, but I’ve never been a daily practitioner. Today, however, thanks to digital devices and creative minds, we can tune into a number of helpful resources for practicing meditation.
For example, I recently downloaded a meditation app among the many available. I use Simple Habits, but I’m sure the others are beneficial too. This one gives you a choice of music and voices of a wide variety of meditation guides. Designed by top meditation experts, Simple Habits offers more than 2,000 guided meditations for any situation and mood— including before sleep, taking a work break, commuting, and more.
Exercise No Matter What
I can’t stress enough how much a daily routine of exercise and movement has done for my brain and emotional wellbeing. The science behind exercise and mood is valid. If exercise was prescribed by physicians and practiced more by patients, there’d be decreased dis-ease and less need for medications. I strive for an hour a day and mix up my routines with sports, biking, walking, stretching, and yoga.
Stay in Contact with Others
This is a must for seniors with aging brains. It may seem contradictory because we’re told to quarantine, avoid crowds, and stay at home. Don’t let pandemic fears dictate your social life. Instead use the telephone, digital devices, Skype and Zoom to connect visually with friends and family.
Remember, you are not alone. People need to hear from you and share with you. Stress affects everyone, and it is diminished by talking with a friend.
Remember to laugh. Laughter is the best medicine against stress, loneliness, and anxiety.
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