How Can I Deal With My Anxiety as I Get Older?

A doctor’s advice for calming increasing stress, tension and worry as you age

Adam Rosenbluth, M.D.,

AARP

Comments

Published March 07, 2025

illustrated gif of a man in bed making a raincloud in his mind

James Yates

It feels like the older I get, the more anxious I am, especially when it comes to my family. Friends say the same. What is happening, and what can I do about it?

As you’re probably experiencing, anxiety makes us feel tense, fearful and ill at ease. Although anxiety is uncomfortable, it’s an important signal that alerts us to how we’re coping. One of the most important things we can do when we feel anxious is to ask ourselves, “Why am I feeling this way?” “What’s going on in my life now?”

Even though there are a variety of issues that can make us anxious, the one I hear most from my aging patients is, “Dr Adam, I’m worried about how getting older is going to affect my family. I don’t want to be a burden.” Others express fear they’ll end up alone with no one to help. In either instance, I believe one way to reduce anxiety around aging is to anticipate your needs and make plans for the future as best you can.

For some patients moving closer to children is a tremendous relief. Even though it can be intimidating to leave home base, being around family builds a support system. Of course, that’s not an option for everyone. Joining a community center, getting more involved in a religious organization like a church or synagogue or other types of groups, can open your social circle and help to alleviate the fear of being alone.

Aging isn’t the only trigger. You can be uneasy around retirement or financial issues, work problems, relationship difficulties, loss of a loved one, an illness or disability … the list goes on. Studies report that 14 to 17 percent of people age 65 and older say they feel anxious.

Certain physical conditions can make you feel anxious, too. For instance, if you’re not getting enough sleep or have heart, thyroid or chronic obstructive pulmonary disease (COPD), you can feel more vulnerable and worried. Some medications like steroids, stimulants and inhalers can cause anxiety as a side effect. On the flip side, anxiety poses risks by raising the likelihood of stroke, heart failure, autoimmune diseases and memory disorders.

Most Popular

Symptoms of anxiety are different from person to person. Your appetite may grow or lessen; you may have difficulty focusing or experience a racing heart. You could get stomachaches or headaches, fatigue or muscle tension. Some patients report being easily startled.

The good news is that there are a host of things you can do to reduce your anxiety. Exercise is often helpful. I had a patient with over-the-top anxiety who told me his work and home life were stressful, and he rushed back and forth between the two. Since he lives close to his job, I told him, “You have an opportunity here. Why don’t you walk to work and then, at the end of the day, walk home.” This bit of outdoor time and exercise made a big difference in reducing Joe’s anxiety. Studies concur, showing that exercise can calm episodes of anxiety in those who are anxious.

Similarly, studies have found that deep breathing helps adults with clinical anxiety activate their parasympathetic nervous system, which then sends a message to the brain that they’re safe and can relax. Deep breathing also lowers heart rate, blood pressure and the level of stress hormones in our blood. Meditation, which often involves controlling your breath, may also be helpful.

More from Dr. Adam

What we eat matters too. We used to believe serotonin — the feel-good hormone —came from our brains. But it mostly comes from the gut. If you’re eating a lot of processed, high-sugar and corn syrup foods, you could be increasing your anxiety by creating an imbalance in your tummy. In addition, a good night’s sleep with at least two hours of deep REM is crucial to helping you cope during the day.

Anxiety isn’t something you want to learn to live with. Speak with your doctor, who may suggest you see a therapist or prescribe anxiety-reducing medication. There are ways to walk out of anxiety into a more carefree and relaxed life. That’s the route you want to take.

%{postComment}%