Stress is a natural part of life, even for seniors. While it may seem that retirement and the later years are stress-free, seniors may experience stress for less obvious reasons like isolation or poor nutrition.

Stress is the body's way of responding to any kind of demand or threat. Think of it as your body's alarm system. When you sense danger—whether it's real or perceived—your body kicks into "fight-or-flight" mode. This means you get a surge of hormones like adrenaline and cortisol, which can increase your heart rate, sharpen your senses, and give you a burst of energy.

While stress can be helpful in short bursts (like when you need to react quickly in an emergency), prolonged or chronic stress can take a toll on your health. It's important to understand what stress is and how it affects you so you can manage it effectively.

According to the American Psychological Association's “Stress in America” report, the long-term stress sustained during the pandemic has had a significant impact on well-being.¹ The report also revealed interesting findings.

• Top day-to-day stressors for adults ages 65+ include health-related issues and the economy.
• Many Americans don’t talk about their stress. Despite rising stress levels, around 3 in 5 adults choose to not talk about it because they don’t want to burden others.
• Older adults tend to have a “tough it out” approach to stress. Adults ages 65+ are more likely to downplay their stress, which may deter those in need from seeking help.

Mental health experts agree that there is mounting evidence that our society is recovering from a post-pandemic trauma.

Causes of stress can often be lumped into three categories:

1.  Routine stress is ongoing pressure related to work, family, learning how to use technology, or other daily responsibilities.

2.  Sudden stress is brought on by an abrupt change like losing a job, gaining a new job, divorce, or illness.

3. Traumatic stress occurs when your life is in danger (e.g. during a major accident or disaster).

Examples of common stressors include the death of a family member, job loss or retirement, major injury or illness, financial issues, divorce or martial separation, and moving into a new home.

Stress is your body’s response to something that disrupts your routine. Your body likes routine, and it wants to know what’s going to happen next. When something throws your routine off and knocks you off balance, your body feels threatened—it reacts by provoking the fight-or-flight response.

When stress becomes chronic, it can affect nearly every system in your body. Here are just a few ways stress can manifest in the body.

• Muscle tension: This can lead to headaches, neck pain, back pain, and general stiffness.
• Cardiovascular issues: Chronic stress increases your risk of high blood pressure, heart attack, and stroke.
• Immune system weakening: Stress can suppress your immune system, making you more susceptible to infections and illnesses.
• Gastrointestinal problems: Stress can trigger digestive issues like stomach aches, bloating, diarrhea, or constipation.
• Mental health: Prolonged stress is linked to an increased risk of anxiety and depression.²

Every senior reacts to stress differently with some able to handle more while others may need more support. How do you handle stress? Read more about the factors that can influence how you experience and cope with stress. Being aware of the below can better help seniors and their loved ones understand how stress originates.

• Your personality: Some people are naturally more resilient and better equipped to handle stress than others.
• Your support system: Having strong social connections and supportive relationships can buffer the effects of stress.
• Your coping mechanisms: The strategies you use to manage stress can either help or hinder your well-being.
• Your overall health: Physical and mental health conditions can make you more vulnerable to the negative effects of stress.
• Life changes: Experiencing major life events, such as loss of a loved one, retirement, or moving to a new home, can significantly impact stress levels.

Living with stress is part of every life, so managing stress should become part of any wellness routine. While it’s easier said than done sometimes, planning and becoming self-aware can go a long way when stressful times happen. Here are some practical tips to help you manage stress and improve your overall well-being.

Avoid unnecessary stress

Take a step back and realize you have more power than you think. Learn to say no, knowing what you have time for and what you can or can’t commit to doing. Try strategies like prioritized to-do lists, breaking up big tasks into smaller ones, limiting distractions, and giving yourself time buffers. Focus on connecting with positive people that add value to your life and avoid toxic relationships.

Accept things you can't change

Sometimes you can't control the stressors in your life. Focus on what you can control, like your reaction to the situation. Let go of the past and avoid comparing yourself to others.

Reframe your thoughts

Try to look at stressful situations from a different perspective. Ask yourself: Is this as bad as I think? What's the best possible outcome?

Take a stress break

When you're feeling overwhelmed, step away from the situation and do something you enjoy. Get some sunshine, laugh out loud, listen to music, take a walk, or try deep breathing exercises.

Take care of your body

Physical activity can help melt away stress because it releases endorphins to boost your mood and well-being.

Eat a healthy diet

Eating wholesome foods that are rich in antioxidants and other nutrients can help you keep your mental and physical health, leading to less stress.

Practice good sleep habits

Stress may make your sleep suffer, but you need sleep for your brain and body to recharge for the next day. Learn about how to set up a routine for better sleep.

Avoid unhealthy habits

Certain unhealthy habits may temporarily relieve stress, but they lead to more stress. Using alcohol, smoking, and/or using illegal drugs to cope with stress will eventually cause more problems—and more stress.

When life feels stressful or you’re overwhelmed, maybe it’s time to recognize that stress is taking a toll or becoming too much to handle alone. If you live alone or have few close friends or family, talk with your CenterWell primary care doctor about the stress in your life.

Talk to your healthcare provider if you experience any of the following:

• Physical symptoms that are out of the ordinary
• Stress that interferes with your ability to function
• Feeling unable to cope
• Having thoughts of suicide
• Using alcohol or drugs as a coping mechanism

Remember, seeking help is a sign of strength, not weakness. Your CenterWell primary care doctor and team can help you develop a personalized plan to manage stress and improve your overall well-being. They can assess your situation, provide guidance, and connect you with the right resources, including behavioral health services and support groups. Living with stress is a reality but managing alone doesn’t need to be.

This blog is based on insights shared in our Tips to let go of stress webinar. 

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• “Stress in America 2023,” American Psychological Association, last accessed April 15, 2025, https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery
• “I’m So Stressed Out! Fact Sheet”, National Institute of Mental Health, last accessed on April 16, 2025, http://www.nimh.nih.gov/health/publications/stress/index.shtml
• “Stress,” National Library of Medicine, last accessed on April 16, 2025 https://www.nlm.nih.gov/medlineplus/stress.html
• “Stress,” Anxiety and Depression Association of America, last accessed on April 16, 2025, http://www.adaa.org/understanding-anxiety/related-illnesses/stress
• Jeanne Segal, Ph.D., Melinda Smith, M.A., Lawrence Robinson, “Stress Symptoms, Signs and Causes,” Helpguide.org, last accessed on April 16, 2025, http://www.helpguide.org/articles/stress/stress-symptoms-causes-and-effects.htm
• “Stress,” American Psychological Association, last accessed on April 16, 2025 http://www.apa.org/helpcenter/stress-myths.aspx
• Romeo Vitelli Ph.D., “Hassles, Uplifts, and Growing Older,” Psychology Today, last accessed on April 16, 2026, https://www.psychologytoday.com/blog/media-spotlight/201406/hassles-uplifts-and-growing-older