According to studies, a quarter of people aged 65 and older suffer from depression. More than half of doctor visits involve complaints of emotional tension. 20% of suicides in developed countries are committed by older adults.
In the latest report from the (American Journal of the Geriatric Society) it is stated that depression is one of the main causes of the decline in the quality of health in older adults.
Why are older adults more likely to suffer from depression?
The doctor Rafi Kevorkian uses the 5 D To explain this propensity: disability, decline, decreased quality of life, caregiver demandsy dementia.
This propensity motivated us to develop 11 strategies that can help break the prison of depression and anxiety:
1.Separate illness from depression
It is more complicated to identify and treat depression in older adults than in younger subjects, due to the other diseases that are involved. For example, Parkinson’s disease directly affects brain chemistry and can exacerbate depressive symptoms. It is estimated that 25% of cancer patients suffer from depression and 50% of stroke patients are also affected by depression.
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According to Karen Swartz, clinical program director at the renowned John Hopkins Medical Center: Patients with depression and chronic illnesses tend to focus more on physical ailments and therefore delay or prevent full recovery from the mood disorder. She advises treating depression and chronic illness at the same time, as well as setting treatment goals and not settling for the results of substandard treatment (if you don’t find results, change your approach). It is also important that there is complete cooperation and communication between the doctor and the psychologist.
2.Control the drinks
Do you think teenagers are at greater risk for substance abuse? In reality, alcohol and drug abuse is very common among people over 60 years of age and affects 17% of older adults. It is common for older adults to resort to self-medication with alcohol and drugs as a way to cope with loneliness or to deal with chronic pain. As we know, alcohol is a depressant and depresses even more in these situations. Sedatives can be deadly, especially when combined with alcohol. Alcohol and drugs can interfere with the effects of medications taken for diabetes, heart disease, and other illnesses common among older adults. Last but not least, substance abuse increases the risk of suicide, especially in older men.
3.Treats insomnia
Doctor David N Neubauer, author of the book (Understanding Lack of Sleep: Perspectives on Insomnia): offers us an interesting fact:
“As we age, we typically spend less time in the deeper levels of REM sleep (stages 3 and 4) and more time in the lighter levels. Consequently, older people suffer from fragmented sleep, waking up more often during the night and around dawn. In response to these sleep patterns, many older adults have developed poor sleep habits that exacerbate the problem.
According to statistics, 80% of people who are depressed experience sleep problems, and the more depressed the person is, the more likely they are to have sleep problems and vice versa. Therefore, it is absolutely essential for the treatment of depression to address sleep problems and practice good sleep habits: going to bed at the same time each night, waking up at the same time in the morning, reducing or eliminating caffeine, etc.
4.Distinguish pain from depression
Statistics say that by the age of 65, half of women will be widows. Between 10 and 15% of wives who experienced loss will suffer from chronic depression. Which brings us to a fundamental question: What is normal pain and what is depression? Kay Redfield Jamison, PhD in Psychology and professor of psychiatry at Johns Hopkins University, distinguishes them as follows:
“Sadness due to pain or loss generally comes in waves, with greater or lesser intensity and with periods of crying and feelings of sadness, guilt, anger, irritability or loneliness. However, a person who is experiencing pain can still enjoy some activities. The pain usually occurs for a limited time and resolves on its own. On the other hand, depression is a more persistent and constant sadness.”
In other words, a depressed person is unable to enjoy life’s activities. They may also begin to abuse alcohol or drugs, experience difficulty eating, and may suffer from sleep problems.
5.Keep some photos
An easy way to protect yourself from depression is to carry photos of your loved ones and friends in your wallet. A study by psychologists at the University of California found that by simply looking at a photograph of their loved ones, a group of women reported less pain from stimuli on their forearms than when they looked at images of an object or a stranger. According to the author of the research, Naomi Eisenberger: “the mere reminder of the couple through a simple photograph was able to reduce the pain. “This study agrees with other works that emphasize the importance of social support for physical and mental health.”
6.Make new friends
Countless studies have shown that people with strong social networks are more resistant to depression and anxiety, especially in their later years, since losing their friends and family. It is especially important for older people to make an effort to meet new people. Some suggestions that can make this easier are: trying volunteering, taking an evening class, staying connected with classmates and old friends, getting involved in church, or finding a restaurant or coffee shop to hang out and get out of the house for a bit.
7.Use the Internet
According to a new report published in the US, spending time online can reduce depression by almost 20% in elderly subjects. Study co-author Sherry G. Ford tells us: “Maintaining relationships with friends and family at a time in life, when mobility is increasingly limited, is a challenge for older people. “Increased Internet access makes it possible to connect with sources of social support, when face-to-face interaction becomes more difficult.”
8.Exercise
Studies published in (Archives of Internal Medicine) showed that older adults who exercise, even if they do so until age 85, live longer, healthier lives. They experience fewer declines in their quality of life, are less lonely, and are more likely to remain independent.
9.Review your options
It is understandable that older adults feel depressed when they lose their independence and mobility. A study published in (Liberty Research Journal) confirmed a very basic theory: Human beings thrive when they have choices and feel in control. When they do not do so they become powerless and lose the will to live. Therefore, a good exercise is to make an inventory of our options: the brand of toothpaste they want, the novels they read, the TV shows they prefer, the cereals they like, their favorite brand of coffee, crossword puzzles, etc. , even in the midst of limited options we always have some control and a large number of possibilities and it is enough to take notes of them.
10. Get a purpose
An insurance company asked what was truly important for older adults and asked 1,000 people between 45 and 74 years old: why do you get up in the morning? What really matters in the end? Contrary to popular belief, subjects reported that what was truly important, even more than money or health and as people get older, is a sense of purpose.
So it is important that they find a purpose, no matter how big or small: recycling, taking care of the grandchildren or neighbors’ children, visiting the neighbor, etc. It does not need to involve a great deal of time, energy, money or power.
11.Go with the pain
There seems to be no escape from pain as we age. It is totally understandable that adults feel depressed and anxious, when you consider all the physical suffering and chronic illnesses that older adults experience. Not to mention the agonizing process of losing loved ones and experiencing acute loneliness. Spiritual author Henri Nouwen said that the pain we suffer now is intended to put us in touch with the healing of our hearts. Sometimes the best thing to do with pain is to simply surrender to it and go with it. My very wise grandmother tells me “pain is what reminds me that I am alive, if something doesn’t hurt then I should be worried. “I am grateful for every day I have to enjoy it with my family.”
As psychologists we can implement some of these strategies. All it takes is a little motivation and a touch of kindness.
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