Fatigue is a substantial problem for older people, but because it has so many different causes, it’s notoriously difficult to treat, noted a 2010 review in the International Journal of Nursing Studies. Stress is one factor that can send already-flagging energy levels into a downward spiral. In fact, older adults who are anxious are more likely to show increased fatigue, according to a 2006 study in the Journals of Gerontology: Psychological Sciences and Social Sciences. It’s no surprise that chronic tension can wear you out—exposure to continuously high levels of stress hormones such as cortisol keep your body in a fight-or-flight response that it just can’t maintain long-term, and your energy levels pay the price. Here’s how to dial down and put the pep back in your step.
The first order of business is to take care of your health: Eat well, exercise regularly, and get enough sleep. These basics are increasingly important as your natural energy production slows over time. Next, stop trying to do too many things at once. You may think that multitasking helps you be more efficient with your time, and to some extent—like washing the dishes while talking on the phone, or listening to a book on tape during your commute—that can be true. But trying to do more than one task that requires similar levels of attention, like paying bills while talking on the phone, means that neither gets your full concentration. Ultimately, it takes longer to do both because you’re constantly breaking focus to switch between them, which can skew your perception of how much you actually have to do, unnecessarily increasing stress and making you feel frazzled.
A 2009 study by Stanford researchers found that people who regularly multitask with different forms of media are less able to filter out irrelevant and distracting information, which takes up extra mental space and worsens their focus. Identify the time-stealers that you frequently try to tack on to other tasks. If that’s email or Facebook, for example, set aside specific times to check your inbox and respond (twice a day, once an hour, etc.). That frees you to devote complete attention to a job and do it well so you can cross it off your to-do list and move on.
Organizing your time can help calm the anxiety of feeling overwhelmed and lift the sense of overarching dread that so often accompanies it. Instead of letting monster projects—from your company’s annual report to your parents’ golden wedding anniversary party—hang over your head and drain you, control the chaos by breaking them down into manageable chunks and tackling them one by one. If you don’t know where to begin, ask for help prioritizing. Having a greater sense of control can be super stress relieving, allowing you to be more productive in the long run and enjoy the time you have “off” because you know things are progressing on schedule. To help you feel even more in control, be as prepared as you can. For instance, leave enough time for travel, or review your notes before a presentation.
Another key to relieving energy-sapping stress as you get older is to make time for things you enjoy. Even if you only have a few minutes, taking a walk outside, reading a chapter in a good book, or calling a friend can refresh your spirits and your energy levels. Inject fun into your life whenever you can for a natural lift: Tell jokes to your coworkers, juggle your groceries as you put them away, listen to music while you do chores. Learn relaxation skills such as deep breathing techniques, guided imagery, and meditation that you can use to unwind whenever you need a moment of peace. Humor may provide extra stress-squashing benefits, whether you watch a classic comedy or listen to a friend regale you with a sidesplitting anecdote. “Laughter releases excessive physical and psychological energy, and it reduces stress, anxiety, worry, and frustration,” note the authors of a study in the Journal of Gerontological Nursing. If you find yourself fretting over factors out of your control, seek out witty friends who can divert your attention and help you regain perspective. Besides making difficult situations seem more manageable, the social support busts stress by giving you a safe outlet to share concerns and get feedback—and you’ll likely return to the problem with a fresh approach and renewed energy.