Depression in Older Adults: 7 Coping Strategies to Reduce Risk

Depression is one of the most common mood disorders among older adults, and here are some habits that can help control its risk.

Depression is a mental and emotional disorder that affects not only the younger generation but also the elderly. Feelings of sadness and an occasional “blue” mood are normal. However, lasting depression is not a typical phenomenon of aging. Depression in older adults can reduce quality of life and increase the risk of suicide. Read on to learn more about symptoms to watch for and treatment options.

Symptoms

The symptoms of depression are the same in all age groups:

• Sadness
• Feelings of uselessness
• Fatigue
• Irritability
• lack of concentration
• Hustle
• Changes in appetite
• Withdrawal
• Sleep problems

Treatment

India.com spoke to Dr Sonal Anand, Psychiatrist at Wockhardt Hospitals, Mira Road and shared 7 daily habits that can actually help reduce the risk of depression in elderly people.

1. Engage in Meaningful Activities: One of the most effective ways to prevent depression in older adults is to encourage older adults to engage in meaningful activities. Whether it’s taking up a hobby, joining a club or group, or volunteering for a cause they believe in, these activities can provide seniors with a sense of accomplishment, social connection, and of fulfillment. By fostering a sense of purpose and involvement in their daily lives, it not only prevents feelings of loneliness and isolation, but also promotes positive mental health.
2. Cultivate social connections: Encouraging regular interactions with family members, friends and neighbors can significantly improve emotional well-being. Plus, technology has made it easier than ever to stay connected, no matter where you are. Facilitating the use of video calls or online platforms can help older adults maintain relationships with loved ones despite physical limitations.
3. Prioritize physical health: Regular exercise has been proven to improve mood and reduce symptoms associated with depression in older adults. Encouraging older adults to engage in low-impact exercises like walking, yoga or swimming can have many benefits, both for their physical and mental health.
4. Avoid alcohol or tobacco as a temporary escape: Alcohol acts as a depressant on the central nervous system, causing changes in brain chemistry that can intensify depressive symptoms. Additionally, excessive alcohol consumption disrupts sleep patterns, thereby diminishing essential restorative processes necessary to maintain mental well-being.
5. Practice yoga: Meditation and yoga have long been hailed as effective methods for reducing stress and promoting mental well-being. But did you know that they can also help relieve symptoms of depression? By integrating mindfulness and gentle movement, meditation and yoga aim to restore balance to the mind and body. In addition to improving mood, these practices also focus on deep relaxation techniques, such as controlled breathing exercises and gentle stretches to calm the mind.
6. A healthy diet is essential for managing depression: Omega-3 fatty acids in oily fish like salmon and sardines have been linked to lower rates of depression and are thought to help regulate brain neurotransmitters that impact ‘mood. Highly processed foods, containing carbohydrates and excess sugar, have been linked to various metabolic disorders. Instead, focusing on whole foods such as fruits, vegetables, whole grains, lean proteins, and legumes can make a noticeable difference in your mental well-being.
7. See a therapist: Many therapies can also help a senior with depression. Art therapy is a process by which you express your feelings in a creative way. In psychotherapy, you speak in a private setting with a trained therapist.