Grounding Techniques for Depression: Helping Seniors in Hanford, CA Find Calm

According to the National Council on Aging (NCOA), 8% of American adults have depression, and up to 13.5% of older adults have major depression. It can be a particularly debilitating disorder to have, especially since seniors are more likely to be lonely and isolated, which can contribute to worsening symptoms.

But coping with depression is possible; it's not an impossible task. With the right relaxation practices, older adults can experience better emotional wellness. And as a result, they can get out of depression and have a better quality of life.

Read on for grounding techniques for depression that seniors in Hanford, CA can use.

5-4-3-2-1 Sensory Reset

A sensory reset can be a wonderful way to anchor attention in the present. This exercise allows seniors to do so by naming things they notice.

To do it, look around and name:

5 things you see
4 things you feel (e.g., chair on your back)
3 things you hear
2 things you smell
1 thing you taste

Say these things out loud if possible.

If you have impairments in vision or hearing, then swap around categories to suit your personal situation.

Gentle-Paced Breathing

The way you breathe can have a huge effect on your state of mind, which means that breathing techniques can help calm the nervous system. So not only can gentle-paced breathing help ground you when depression is overwhelming, but it can aid in stress management too.

Here are the steps for this exercise:

Inhale through your nose for a count of 4
Pause for 1
Exhale through pursed lips for a count of 6-8
Repeat 6-10 breaths while keeping your shoulders relaxed

Those who have heart or lung issues should shorten the counts.

Seated Progressive Muscle Relaxation

Tensing and releasing muscles can help your body "let go," and in turn, this signals safety to the brain. So this is an effective way to ground yourself if you're not feeling great.

The exercise goes like this:

Gently press your toes into the floor for 3 seconds
Release them for 5 seconds
Repeat with your calves, thighs, hands, shoulders, and face

If any area has pain or spasms, then skip it. And if you aren't feeling too strong, then use only 30%-50% effort. You can even substitute a gentle squeeze of a pillow if your arthritis is active.

Warm-Cool Contrast Reset

Those who get caught in rumination will find this technique extremely beneficial. This is because a mild temperature change can interrupt rumination and sharpen attention.

First, hold a warm mug or washcloth for 30-45 seconds. Then, rinse your hands under cool water for 15-20 seconds. Pay attention to the sensations you're experiencing.

If you have neuropathy, then take care to avoid extreme temperatures. Always test with the back of your hand first.

Object Anchor

An object anchor is a small, tactile item that sends the cue, "I'm here, now." It should be something that can pull you back into the present and eliminate thoughts that mentally drag you away.

You can use a smooth stone, coin, or textured fabric, and keep it in your pocket. When you feel depression symptoms or stress rising, feel the edges, temperature, and weight of the object. Then, softly say to yourself, "I am safe in this moment."

If you don't always wear clothes with pockets, then you can attach the item to a keychain or lanyard for easy reach.

Describe-the-Room Out Loud

To reorient to your current location and time, do this exercise. In this simple narration, you'll:

Name where you are
The date (or time of day)
5 neutral facts about the space (such as "the curtains are blue")

A senior-friendly way to do this technique is to keep a small orientation card by the chair or bed. It should be labeled with, "Today is ____, I am in ____."

Mindful Sipping

Mindfulness for seniors is excellent for aging gracefully. Not only can it prevent depression and anxiety, but it can also improve cognition, amongst other benefits.

An easy way to practice mindfulness is to do mindful sipping. Take a small sip of tea (not too hot), water, or other safe beverage, and take note of the:

Temperature
Texture
Flavor

In addition, feel the cups in your hand, the swallow, and your breath afterward. This should have a grounding effect.

Make sure you choose decaf and check fluid limits if you're on diuretics.

Grounding Walk

It's always good to go for a walk, but especially so if you need to feel grounded. This technique pairs breath with rhythm, and the important thing is that you do it, not that you get exercise in.

To do a grounding walk, walk slowly for 1-3 minutes, noticing the heel-to-toe feeling. You can also do this seated by pressing your feet into the floor for 3 seconds, releasing for 5, and repeating.

Don't be afraid to use your walker if you need it. And if you're struggling with balance, do the seated version instead.

One-Minute Sound Spotlight

To settle a busy mind, do focused listening for one minute.

Close your eyes and pick one sound to follow for 60 seconds. It can be:

A clock
Birds
Soft music

If you find your mind wandering, gently but actively return it to the sound.

Those with hearing difficulties should put the sound source closer. Or you can switch to vibro-tactile cues.

Label-and-Locate the Feeling

Sometimes, it's difficult to put a finger on what you're feeling, and that can cause additional anxiety. You can take back control and reduce their intensity by naming emotions.

You can do this by saying something like, "I notice sadness." Point to where you feel it (e.g., chest or stomach), and rate it on a scale from 0-10.

Take three slow breaths, and then re-rate this feeling.

Use These Grounding Techniques for Depression

Living with depression and other mental health issues can be tough, especially if you're a senior who doesn't have a great support network. However, if you learn grounding techniques for depression, it can be a great help.

The next time you're feeling down or overwhelmed, just refer to the above exercises. If you're still feeling unwell, then don't be afraid to seek proper medical care.

Are you interested in senior living in Hanford, CA? Then contact us now. The Remington has all-inclusive amenities and daily social events.