Tag: Working 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: