Just as we ensure our bodies are physically healthy, it’s also vital to check up on our mental health as we age.
While older adults may be more prone to physical ailments, mental health issues should not be a normal outcome with increased age, according to Collin Davidson, PhD, LP, a psychologist with Allina Health. It’s important to keep an eye on certain elements that may elevate your risk of developing mental health issues down the road.
“There are factors that go along with age that can basically be risk factors for anxiety and depression,” Davidson says. “Health problems would be one example. Sometimes, there’s increased social isolation, or loss of romantic relationships through divorce or death.”
Especially in the midst of the COVID- 19 pandemic, those feelings of isolation can stir emotions such as sadness, anger or even loss of interest in things you used to enjoy. Other symptoms of mental health issues, such as anxiety or depression, could be sleep disruption or changes in appetite.
“The good news is there are many different factors that can help,” Davidson says.
If you’re going to work on these factors yourself, Davidson suggests looking at it from two ends of the spectrum.
“One is thinking about what you’re doing on a day-to-day basis to establish a routine,” Davidson says. “I would think of these as the foundation to have good mental health.”
These are the basics, such as getting quality sleep, eating healthy and regularly exercising. Socialization can also be a large component of your day-to-day routine, despite the physical barriers you may be facing during the pandemic. Try setting up a daily phone call with a family member or friend, or take a socially distanced walk outdoors with your neighbor.
“On the other end of the spectrum, I think it can be helpful to think about how you want to come out of the pandemic,” Davidson said. “Think about what is important to you in life. At the end of this, think about what will have changed for you — whether it’s having good relationships, maybe some advancements at work or with hobbies.”
That mindset can be helpful in guiding you toward making small choices, such as a morning exercise routine, that will be beneficial toward your future.
MAKING A CHANGE
If you feel like you’re suffering from feelings of anxiety or depression, it’s important to change course or seek treatment. Talk to your care provider, or reach out to a trusted family member or friend right away.
Recognizing the signs and symptoms of mental health issues, including a lower mood, feeling sad or down, or even feeling worthless, can all be red flags to ask for help.
To help combat those feelings, or even ward them off before they manifest themselves, you can try establishing a new routine.
“Just try and do something, maybe just one thing every day,” Davidson says. “Progress is better than perfection, so missing a day or two is not going to be the end of the world, but do something that’s meaningful or enjoyable every day — even just for 10 or 15 minutes.” It can be helpful to select an activity that gives you a sense of accomplishment.
“It doesn’t necessarily have to be a big accomplishment, but rather tasks like cleaning the bathroom that’s been neglected for a while, or learning a basic new skill,” Davidson says. “Those things can really boost the mood, especially when they’re done on a routine basis. They can serve like a preventative or resilience factor against depression or anxiety.”