WHAT IS ANXIETY?
As we age, we often go through many life changes in a short period of time. Some of these changes can be positive, such as welcoming grandchildren, though some changes can be more challenging, such as learning to live with chronic health conditions or having to move into a new living environment.
It’s normal to feel anxious in these situations, but if your anxiety interferes with living your day-to-day life in a major way or cause you significant physical and mental distress, you may have an anxiety disorder and you may benefit from the support of a mental health professional.
Anxiety can occur alone, in combination with depression, as a result of other health conditions, anxiety-causing medications and the misuse of alcohol or other substances.
There are proactive steps you can take to cope with feelings of anxiety that may be interfering with your everyday activities.
WHAT CAN ANXIETY LOOK LIKE?
A person with anxiety may show some of the following symptoms:
- Excessive worrying and catastrophizing
- Low self-confidence and avoidance of situations
- Intense states of fear and panic
- On edge, unsettled, keyed up
- Irritability
- Physical symptoms of headaches, stomach upset, palpitations and chest pain, sweating
- Fatigue
- Poor sleep
- Changed sex drive
- Weight loss
- Restlessness or slow movement
- Preoccupation with health problems
WHAT ARE COMMON TYPES OF ANXIETY DISORDERS?
Anxiety can present in many different forms, including phobias, obsessive-compulsive disorder and post-traumatic stress disorder. Each type has unique signs and symptoms, which are important to know in order to recognize which form of anxiety you or a loved one may have.
Generalized Anxiety Disorder
This is the most common type of anxiety disorder for older adults. It causes people to worry excessively about everyday situations and events. The condition usually lasts at least six months and can cause restlessness, fatigue, muscle tension and insomnia.
Panic Disorder
This form of anxiety causes sudden panic attacks that can seem to come out of the blue. Symptoms of panic attacks can include chest pain, heart palpitations, dizziness, stomach discomfort and a fear of dying.
Phobias
Fear is a normal emotion, but when it keeps us from leading our everyday lives, it can become a phobia and considered a condition. There are many different types of phobias, including social phobia, which causes people to fear social situations, as well as more specific phobias such as the fear of flying, bugs or leaving the house. The most common phobia in older adults is the fear of falling.
Post-Traumatic Stress Disorder
This is an anxiety disorder that is triggered when someone relives a traumatic event in which they experience mental, emotional or physical harm. Survivors of traumatic events such as child or elder abuse, rape, natural disasters, or war may develop post-traumatic stress disorder.
Obsessive-Compulsive Disorder
This causes people to have persistent unwanted thoughts and/or behavioural patterns that they cannot control. Common obsessions include worrying about getting dirty, doubting one’s actions, and experiencing disturbing sexual and religious thoughts. Typical compulsions include constant washing, organizing, checking and counting.
WHO IS LIKELY TO BE DIAGNOSED WITH ANXIETY?
You are at increased risk of developing an anxiety disorder if you
- Have had a previous diagnosis of anxiety
- Have a medical or psychiatric condition
- Have poor health
- Have suffered a recent trauma
- Lack social supports
- Are female
WHAT CAUSES ANXIETY?
The following factors can contribute to anxiety disorder:
- Stress
- Trauma
- Chronic Grief
- Frailty
- Medical Illness
- Loss
HOW CAN WE MANAGE ANXIETY?
Three main strategies can be used to manage anxiety
Cognitive-Behavioural Therapy
Cognitive-Behavioural Therapy (CBT) usually consists of 12 to 15 weekly one-hour sessions during which individuals learn to cope with situations that cause them stress or anxiety. The main coping technique used is ‘exposure therapy’ which is a process through which patients become more exposed to the thing that makes them anxious. Patients also learn to identify distorted or exaggerated thoughts and feelings associated with the things and situations that cause their anxiety. Through practice and exposure, individuals can learn to deal with situations that cause them to feel anxious.
Mindfulness-Based Stress Reduction
Mindfulness-Based Stress Reduction (MBSR) looks at the stress of living and how it affects our experiences. In MBSR, individuals learn to recognize habitual, unhelpful reactions to difficulty and learn instead to bring an interested, accepting and non-judgmental attitude to all experiences, including difficult sensations, emotions, thoughts and behaviour.
Mindfulness-Based Cognitive Therapy
Mindfulness-Based Cognitive Therapy (MBCT) is an evidence-based form of group therapy for preventing relapses of anxiety and depression. It combines cognitive therapy and meditative practices to help individuals become acquainted with mood disorders and develop more positive relationships with them. It is typically delivered in an 8-week group therapy program.
Depending on the severity and type of anxiety symptoms, your doctor may also prescribe medications. It is important to take medications for anxiety as prescribed, as self-medication can increase the risks of addiction, falls and cognitive impairment.
WHAT ARE STRATEGIES TO SUPPORT SOMEONE WHO HAS ANXIETY?
If you believe that you or a loved one has anxiety, the first thing you should do is talk to your primary care provider who can run tests to rule out contributing medical causes and recommend treatment. Treatment can include talk therapy, stress reduction, learning coping skills, as well as family and social support, and medication.
Aside from medication, changing certain behaviours can help you to manage symptoms of anxiety. Cutting down on caffeine, smoking, over-eating, alcohol and news intake, as well as getting regular exercise can help to better manage feelings of anxiety. You can learn simple coping skills using the resources listed below, such as deep breathing, progressive muscle relaxation, and setting aside worry time.
It can also be helpful to discuss your fears with friends and family members.
Discuss what you’re worried about and set specific goals to help you manage the symptoms of anxiety.
Supporting a loved one who is struggling with an anxiety disorder can be challenging and difficult. In some older adults with anxiety, their condition can interfere with their personal life as well as that of their unpaid caregivers and care providers. If you are providing care for a loved one, here are some tips and things to remember:
- It’s not their fault. Feelings of anger, hurt, resentment or disappointment caused by anxiety are nobody’s fault.
- Be patient with the person experiencing anxiety.
- If the person experiencing anxiety is learning new skills, offer support. However, avoid giving or enforcing unwanted advice.
SUGGESTED RESOURCES
CANADIAN MENTAL HEALTH ASSOCIATION
The Canadian Mental Health Association provides information and services for individuals who are struggling with a mental health issue and would benefit from support.
THE CENTRE FOR MENTAL HEALTH AT BAYCREST
The Centre for Mental Health is a multi-component treatment program for people dealing with late-life mental health problems.
WOODGREEN WALK-IN COUNSELLING SERVICE
WoodGreen’s Walk-in Counselling Service offers free, immediate counselling to address a wide range of concerns, such as anxiety and depression. No appointment or referral is needed, and there are no restrictions to access. It is open on Tuesday and Wednesday from 4:30 p.m. to 6:45 p.m.
CANADIAN COALITION FOR SENIORS’ MENTAL HEALTH
The Canadian Coalition for Seniors’ Mental Health promotes the mental health of older adults by sharing and connecting individuals to resources.
CENTRE FOR ADDICTION AND MENTAL HEALTH (CAMH)
The Centre for Addiction and Mental Health (CAMH) provides outpatient services to individuals with mood and anxiety disorders. It further provides group therapy to individuals who may benefit from it.
Modified: 2019-10-03
We would like to thank the following for their support of our Education Resources to Support Healthy Ageing Initiative
- Mon Sheong Foundation and the Ben and Hilda Katz Foundation have generously provided funding to support printing and translation of our Education Resources to Support Healthy Ageing.
- The Ministry for Seniors and Accessibility supported this initiative with funding through its Seniors Community Grant Program.