Most people don’t often take the time to stop, listen and feel what is going on inside their heads and in their physical environment – also known as practicing mindfulness. But doing so can be a powerful stress reliever, so it’s a technique I use with my patients.

Studies show that practicing mindfulness is linked to improved psychological health for many people, including reducing stress in older adults, who also face additional stressors, such as:

• Changes to hearing, vision and general health
• Illness and chronic pain and/or the illness of partners or friends
• Death of friends, partners or loved ones
• Changes in relationships with family members
• Financial struggles
• Feeling a lack of purpose
• Boredom
• Worry about caring for partners or pets

The stress produced by these life circumstances can cause increased heart rate, an inability to focus and irritability. Practicing mindfulness can help, and has been linked to better moods, greater vitality, raised self-esteem and increased optimism.

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Mindfulness is a type of meditation in which the practitioner focuses deeply on what they are sensing and feeling in the moment, judgment free. The practice can include breathing methods, guided imagery and body awareness to relax and help reduce stress.

I often introduce my patients to mindfulness by teaching them steps they can practice while performing an everyday task. This shows them how they can incorporate mindfulness into their day and raises their awareness during routine activities.

For example, mindfulness can be practiced while washing dishes at home with these steps:

• Focus on breathing. Take a few deep breaths, then close your eyes, if it’s safe to do so during the chore.
• Pay attention to the sensory experience. While doing dishes, you may feel the temperature of the water and the texture of the soap and hear the sound of the running water.
• Be present. Focus on each dish individually, observing the shape, size, patterns, and colors.
• Pay attention to your movements. Notice the circular motions as you scrub and the way the bubbles fall away as the dish is rinsed.
• Stay non-judgmental. If your mind wanders, bring it back to the task at hand without judgement. It is normal for our minds to wander; acknowledge it and return your focus to the dishes.
• Reflect on the experience. Hopefully you will feel calm and focused.

Other ways to practice mindfulness include:

• Body scan: With eyes closed, focus on how each part of your body feels. Start at your feet and slowly move up your body.
• Mindful walking: As you walk, notice the feel of your feet meeting the ground and how your leg muscles feel. Looking down at your feet is not necessary. If your mind wanders, bring your attention back to your feet.
• Mindful eating: Before starting your meal, note how the food looks and smells. Take a bite and register how it tastes and its texture. Give your full attention to each bite.
• Mindful listening: Pause during the day and listen to what is going on in your environment. Try to stay in the moment without identifying the sounds, just absorb what you hear. If one sound is dominant, recognize it and move on to hearing other sounds

There are many resources that can help you learn mindfulness, from step-by-step instructions on the internet to working with a qualified health care professional. You can also start by simply pausing several times a day to check your emotional, mental, and physical state.

Mindfulness-based therapy

Mindfulness-based therapy, or MBT, combines mindfulness practices with psychotherapy. The goal of MBT is to reduce stress and ease anxiety and depression by conditioning the mind. The exercise focuses on bringing awareness to the present moment. Another critical goal of MBT is practicing acceptance and becoming less reactive.

Research shows that MBT for older adults can help reduce stress by helping to improve overall emotional well-being, which in turn helps improve the ability to cope with daily stress. This is particularly important as you age to avoid the cumulative effect of small stressors, which may affect your overall quality of life.

Older adults who practice MBT have also been shown to have a greater awareness and self-reflective ability; take better care of themselves; have more fulfilling relationships; exercise regularly; and have better time management skills, all of which can promote a healthier life.

Bibliography

1. Jeon, H., & Dunkle, R. E. (2009). Stress and Depression among the Oldest-Old: A Longitudinal analysis. Research on Aging, 31(6), 661–687. https://doi.org/10.1177/0164027509343541
2. Keng, S., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006
3. Parra, D. C., Wetherell, J. L., Van Zandt, A., Brownson, R. C., Abhishek, J., & Lenze, E. J. (2019). A qualitative study of older adults’ perspectives on initiating exercise and mindfulness practice. BMC Geriatrics, 19(1). https://doi.org/10.1186/s12877-019-1375-9
4. Singh, S. P. (2022). Sakshi and Dhyana: the origin of mindfulness-based therapies. BJPsych Bulletin, 47(2), 94–97. https://doi.org/10.1192/bjb.2022.39
5. https://www.mentalhealth.org.uk/explore-mental-health/publications/how-look-after-your-mental-health-using-mindfulness