Tag: Coping with Anxiety

  • Mindfulness and Addiction in Later Life

    Mindfulness and Addiction in Later Life

    A Quiet Struggle: Finding Support for Addiction in Later Life Through a Mindful Approach

    A Strategic Alliance: Mindfulness and Addiction

    As we navigate our later years, we often face a unique set of challenges. It’s a time of transition that can bring profound loss, shifts in our health, and changes to our sense of purpose. For some of us, these pressures can lead to a quiet and often hidden struggle: addiction. Today I am going to introduce the ideas of how a strategic approach to Mindfulness and Addiction can be a powerful life tool when facing this increasingly common struggle.

    This isn’t a topic that’s discussed often, and it’s certainly not about blame or weakness. It’s about acknowledging a real issue that many seniors face and exploring a gentle, supportive tool that can help—a mindful approach to life.

    When it comes to Mindfulness and Addiction, we have our own inner sanctuary we can access at any time:

    The Unspoken Reality: Addiction in Our Senior Years

    Substance use challenges in our senior years are more common than many think. The number of older adults with substance use disorders is expected to rise to 5.7 million by 2020. This isn’t limited to alcohol; misuse of prescription medications is also a significant concern, particularly opioids, and benzodiazepines (often prescribed for anxiety or sleep).

    This struggle is often exacerbated by the very real challenges of this life stage. The National Institute on Aging highlights several key risk factors for older adults:

    • Grief and Loss: The death of a spouse, family member, or close friends can lead to profound emotional distress that may trigger substance use.
    • Chronic Pain: Persistent physical pain from conditions like arthritis is a major driver of emotional distress and can lead to a reliance on pain medication.
    • Loneliness and Social Isolation: Retirement, health issues, or loss of mobility can shrink our social circles. Social isolation is a major risk factor for substance abuse in older adults, and research has shown it is associated with a nearly 50% increase in the risk of dementia and a 29% increased risk of heart disease.
    • Loss of Purpose: Life stressors such as forced retirement or a change in living situation can heighten the risk of developing substance use disorders.

    These are not small things; they are significant life stressors. When faced with this kind of emotional or physical pain, it’s understandable to seek relief. Sometimes, that relief can turn into a dependency that feels impossible to break.

    Pairing Mindfulness and Addiction: How a Mindful Approach Can Offer Support (The M4S Way)

    Mindfulness, as we explore it in M4S, isn’t about achieving a “special state” or emptying your mind. It is a practical, flexible, and adaptable life tool. It’s about creating a small pocket of awareness—a brief pause between a feeling and a reaction.

    This is not a cure for addiction, but it is a powerful life support tool. Research shows that mindfulness can be an effective aid in treating chemical dependencies, helping to reduce substance use and controling symptoms like anxiety and depression. Here’s how mindfulness and addiction can work together:

    1. Building Awareness of Triggers: Mindfulness helps us notice the specific feelings, thoughts, or situations that lead to a craving. By recognizing a trigger as it arises (e.g., a wave of loneliness in the late afternoon), we create an opportunity to choose a different response, rather than reacting on autopilot.
    2. Working with Difficult Emotions: Instead of trying to suppress or escape from difficult emotions like grief or anxiety, our approach encourages gently “embracing and allowing” them. The simple act of taking one mindful breath when a painful feeling arises can help reduce its intensity, making it feel more manageable without needing to turn to a substance.
    3. Changing Your Relationship with Discomfort: Much of our work focuses on changing our relationship with pain and discomfort, whether physical or emotional. Mindfulness teaches us to observe these sensations with a gentle curiosity instead of immediately resisting them. This can lessen the suffering associated with the pain, which in turn can reduce the urge to numb it.

    A Few Gentle, Practical Steps to Start to Work with Mindfulness and Addiction

    This approach doesn’t require you to sit on a cushion for hours. It’s about weaving simple, “micro-mindfulness moments” into your day.

    • The One-Breath Pause: When you feel a craving or a wave of distress, simply pause. Take one single, conscious breath. Notice the air entering your body and leaving your body. That’s it. This one breath can be enough to create the space you need to make a different choice.
    • Mindful Body Awareness: When an uncomfortable emotion arises, gently bring your awareness to where you feel it in your body—perhaps as a tightness in your chest or a knot in your stomach. You don’t need to fix it. Just noticing the physical sensation without judgment can help it to loosen its grip.
    • Mindful Observation: If you’re feeling lonely, find one simple thing in your environment to observe with full attention for just a minute—the way the light hits a leaf outside your window, the texture of your coffee cup, or the sound of birdsong. This helps ground you in the present moment, away from the story of loneliness.

    For Intense Moments: The “Just Notice 10 Things” Strategy

    Sometimes, a craving or an emotional storm can feel all-consuming, and even focusing on one breath feels like too much to ask. For those moments, this simple and powerful tool can be your anchor. It works by giving your mind a new, easy job to do, interrupting the overwhelming momentum of the upset.

    (This approach is inspired by concepts from Dialectical Behavior Therapy, a well-researched therapeutic method.)

    Here are a few ways to use it. The goal is the gentle act of looking and noticing:

    • Try Counting: Casually count “just 10 things” in the room around you. Ten books on a shelf, ten tiles on the floor, ten leaves on a plant.
    • Try Naming Colors: Look around and silently name five things you can see that are blue. Then four things that are red. Then three things that are white. Repeat with any colors you see.
    • Try Noticing Textures: Without moving, focus all your attention on the feeling of your feet on the floor. Or reach out and touch the fabric of your chair or your pant leg. Notice that single sensation for a moment.

    This isn’t about ignoring the difficult feeling. It’s about turning down the heat so you can regain your balance and choose how to respond, rather than being carried away by the storm.

    It’s Never Too Late to Find Support

    The journey through our later years has its own unique terrain. Acknowledging a struggle with addiction takes immense courage. It’s a health issue, not a moral failing, and it is treatable.

    Mindfulness is not a substitute for professional medical care, but it is a life-affirming companion that can support your journey to well-being. If you are struggling, please know that seeking help is a sign of strength.

    Where to Find Help: Building Your Support System

    Acknowledging a struggle is the first step, and seeking help is a sign of strength. If you or someone you know needs support, there are many excellent resources available. Remember, you are not alone.

    • SAMHSA National Helpline: The Substance Abuse and Mental Health Services Administration is a primary resource. They offer a free, confidential, 24/7 treatment referral and information service. You can visit their page for older adults at: https://www.samhsa.gov/communities/older-adults or call the helpline at 1-800-662-HELP (4357).
    • Your Medical & Mental Health Team: Your doctor, therapist, or counselor is a crucial partner. They can provide professional diagnosis, treatment plans, and referrals tailored to your specific needs.
    • Veterans Affairs (VA): For veterans, the VA offers a range of addiction and mental health services. Contact your local VA for more information.
    • 12-Step Programs: Groups like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) provide long-standing, community-based peer support that has helped millions of people.
    • Faith-Based Recovery Programs: Many churches, synagogues, mosques, and other faith-based organizations offer recovery groups that integrate spiritual support with the healing process.
    • Local Community & Family Support: Don’t underestimate the power of connection. Local senior centers, non-profit organizations, and trusted family members or friends can provide invaluable emotional support and encouragement.

    Disclaimer: The author is not a medical or mental health professional. The content of this article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are struggling with addiction or mental health challenges, please consult with a qualified healthcare provider.

    Information Resources for Mindfulness and Addiction:

  • Easing Anxiety for Seniors with Easy Mindfulness

    Easing Anxiety for Seniors with Easy Mindfulness

    A Step-by-Step Guide: The “Just Notice 10 Things” Tool for Easing Anxiety

    When the “runaway train” of anxiety or upset starts to pick up speed, it can feel totally overwhelming. While a single mindful breath is a powerful tool for mild unease, easing anxiety when the upset already has a strong hold of us, sometimes we need something more tangible to help us regain our emotional footing.

    In this guide, we’ll walk you through a simple, practical, and incredibly flexible tool I call c

    What is the “Just Notice 10 Things” Strategy for Easing Anxiety?

    Is Easing Anxiety something you want to learn how to do? This approach is inspired by proven therapeutic techniques but is designed to be gentle, accessible, and adaptable for seniors. The goal isn’t to solve the larger problem in the moment; it’s simply to give your mind a new, easy job to do. This simple act shifts your focus away from the internal emotional storm and toward the neutral, external world, which in turn helps to calm your nervous system.

    How to Use the Tool: A Step-by-Step Guide

    When you feel an upset starting, easing anxiety is important… You can start by gently shift your focus and choose one of the following simple “tasks” for your mind.

    The key is to intentionally shift your focus with a gentle nudge toward something other than the upset.
    • Try Counting: Casually and slowly count “just 10 things” around you. This could be ten books on a shelf, ten pictures on the wall, or ten cars passing by a window. The number isn’t as important as the gentle act of looking and counting.
    • Try Naming Colors: Look around your space and silently name five things you can see that are blue. Then maybe four things that are green. You can repeat this with any color you see.
    • Try Noticing Textures: Without moving, bring all of your attention to the feeling of your feet on the floor. Or reach out and feel the texture of the fabric on your chair or the cool, smooth surface of a table.
    • Try Mindful Sips: Take ten slow, deliberate sips of a warm cup of tea, coffee, or even just water. Focus completely on the temperature, the taste, and the sensation of swallowing.
    • Try an Unusual Task: This is a surprisingly effective way to interrupt a thought pattern. Pick up a book or magazine, turn it upside down, and simply try to read one or two sentences. This requires just enough focus to derail the “runaway train” of upset or anxiety.
    • Note: These approaches are based on the DBT model. Read more about Dialectical Behavior Therapy >

    The Invitation: Make It Your Own

    Remember, this is an easy, flexible, and highly adaptable Life Tool, so be sure to make it your own! It doesn’t matter if you count to 10 or count to 100… And if counting isn’t your thing, focus on colors if that works better. Don’t want to focus on colors, use your other senses, including touch for textures, hearing for sounds, smell, etc. You can do these inside, outside, or wherever you prefer. If you have questions, please feel free to let us know >

    The Key Takeaway: If it helps you regain your natural calm, it is the right way to use the tool.

    Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical or mental health advice, diagnosis, or treatment. The author is not a licensed medical or mental health professional. Please consult with your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.

  • The Founder’s Story: How I Learned to Work With Anxiety Using Mindfulness

    The Founder’s Story: How I Learned to Work With Anxiety Using Mindfulness

    In this candid conversation, Mindfulness for Seniors founder Blair O’Neil sits down with our dialogue partner, Lisa, to discuss a challenging period in his own life. He shares his personal story of navigating the “runaway train” of his work with anxiety, and the simple, intuitive turning point that changed his relationship with it forever.

    Lisa: Blair, it’s so good to connect with you today. The theme we’re exploring is anxiety, which is something that touches so many of our listeners’ lives. To start, could you take us back to a time in your own life when you felt that way?

    Blair: Hi Lisa. Thank you. About 25 years ago, I had a beautiful, brand-new son. Because our son had some minor health challenges that kept him and my wife awake most of the night, she wasn’t able to work, so the entire income-generating responsibility fell onto my shoulders. As it happened, I was also transitioning careers from being a 911 paramedic to relying on my art training to start a career in graphic design. With only a few clients, the sense of responsibility and financial stress was immense. All of this led to sleepless, worry-filled nights and an inability to function effectively during the day. It was quite a tailspin.

    The Turning Point: Creating Space

    Lisa: It sounds like an immense amount of pressure converging on you all at once. How did that weight start to manifest internally?

    Blair: In those early days, my thinking and emotions were running quite high. In my overwhelm, in what felt like an unending state of anxiety, I realized that I had to create some space from what I was experiencing. For me, this meant that I needed to work with anxiety directly… So, a lot of walking and spending time outdoors. Sometimes, if I was feeling very upset, I wouldn’t even count my steps; I would just walk quickly, moving my arms and legs more forcefully, giving myself some mental and emotional space.

    And I think the important point I want to make here is that the anxiety didn’t go away; it was still there. It’s just that my relationship to it changed. It became calmer, and I had a bit more of a buffer and internal clarity about how to work with it.

    My work with Anxiety: From a Long Walk to a Simple Tool

    Lisa: That’s such a powerful insight. But as you know, we can’t always go for a long walk. For those moments, you’ve developed a wonderfully simple strategy you call “Just Notice 10 Things.” Could you walk us through that?

    Blair: Of course, Lisa. This approach is inspired by a known therapy called Dialectical Behavior Therapy (DBT), but my version isn’t so austere. The idea is to take the core of that therapy and turn it into something that’s easy to do wherever you are and is scalable to the amount of upset you’re feeling. In essence, it’s about giving our mind a different “task” or job to do when we feel the need to address or work with anxiety.

    For instance, you could count 10 books on a bookshelf, or the panes of glass in a window. Alternatively, it doesn’t have to be counting. You could look for ‘all the things that are blue,’ or all the things made of wood.

    The idea is to engage your senses intentionally. You could tap your fingers for a count of 10. You could take ten slow sips of tea. You can even take a book, turn it upside down, and try to read one sentence. You’d be amazed at how that simple shift just turns the volume knob down on our troubling thoughts. It introduces a buffer, a safe reset, where we can begin to face our problems with a calmer mind, giving us the ability to more effectively navigate our challenges instead of being launched into space by them.

    The Invitation: Give Yourself Permission

    Lisa: Before we wrap up, what’s one simple invitation you’d like to offer someone listening right now?

    Blair: The main takeaway is an invitation to directly work with anxiety, using a one-two punch. First, just recognize that you are upset. Second, give yourself permission to stop the engagement with whatever is triggering you. Just turn, walk away, or face a new direction to intentionally create space. Take the temperature knob and turn it way down. Get the flames off high. Then you can revisit the feelings later without getting so wrapped up in the upheaval.

    I also want to say that even with decades of experience, I still get upset. I still stub my metaphorical toe. I think of this approach as a ‘life tool,’ much like a screwdriver or pliers. When “Life Happens” and we get on that runaway train of emotional upheaval, we can pull out our life tools and give our upset a twist or a turn to help make things work a little more smoothly, not only for us, but for those around us.

    It doesn’t mean we become saints; it just means we have an effective tool to live with our upset, face it, and find a way to calm it, thereby giving ourselves the ability to have a happier, calmer life.