Growing older can be a rewarding and fulfilling experience when you apply the principles of positive aging. There are many paths to successful aging, and there is no one-size-fits-all path to growing old. Positive aging, also called healthy aging, is a holistic approach which includes caring for changing physical, emotional, social, spiritual and cognitive needs as a person ages.
How Ageism Affects Mental Health
Ageism is the systemic oppression, discrimination and prejudice against people because of their chronological or perceived age. It is a social construct, which means that it is created and perpetuated by societal norms and values. Ageism is a problem because it involves negative stereotypes and assumptions based on age, most often affecting older adults. Ageism is everywhere, and may be the most socially normalized form of prejudice or discrimination.1
Ageism involves attitudes and beliefs about older adults, and these assumptions can result in discriminatory practices and policies. In the United States there are some common misconceptions about aging and older adults that can be considered biased, discriminatory and prejudicial. Some of these stereotypes depict older adults as dependent, helpless, physically and/or cognitively impaired, and without value to society. It is important to recognize that there are sociocultural variables to consider, because not all cultures view aging and old age as negative. Some cultures feel deep respect and admiration for their elders.
Ageism is harmful, and can negatively affect the physical and mental health of older adults. Older adults may have a negative self-perception and this has a direct affect on mental health.2 A person who has internalized the cultural stereotypes and prejudice about aging may feel that they no longer have value or worth, and may feel depressed or have anxiety about growing older.
The Core Concepts of Positive Aging
Positive aging, also called healthy aging, acknowledges the possible challenges of growing older and embraces the changes and growth that occur in later life. This perspective views aging as a normal and natural part of life, which it is! Having a positive mindset about growing older can have an impact on overall well-being throughout the lifespan. The World Health Organization defines healthy aging as “the process of developing and maintaining the functional mobility that enables wellbeing in older age.”3
There are a few core concepts of positive aging, including:
- Acknowledging that growing old is a normal and natural part of life
- Believing that aging can be a positive and rewarding experience
- Embracing change
- Appreciating and accepting the reality of aging, rather than fighting it
- Caring for the physical, emotional, cognitive, spiritual and social needs of the aging person
- Redefining meaning and purpose throughout the lifespan
This lens is different from what ageism in our culture tells us about growing old. Ageism tells us that growing old is undesirable and we should avoid it, that we no longer have value and our life is over. Through the lens of positive aging, we can embrace the changes that growing older brings and feel better about the aging process.
A major focus of positive aging is on the continuation of generativity throughout the lifespan. The positive aging mindset can help at the individual level, by improving outlook and overall well-being, and can also begin to change attitudes and beliefs about aging in society.
What Is the Science Behind Positive Aging?
There are many benefits to having a positive aging mindset. In addition to feeling physically, emotionally, and mentally well, this approach to aging may help a person to live longer. One recent study suggests that persons having a positive mindset may live 7.5 years longer than those who had less positive perceptions of their aging process. The authors concluded that “self perceptions of stigmatized groups can influence longevity.”4 In other words, how you perceive yourself as you grow older can have an impact on the aging process.
6 Tips for Positive Aging
Positive aging is a holistic approach to growing older which includes caring for the whole person, including physical, emotional, social, spiritual and cognitive needs. Caring for each of these areas is important in maintaining overall well-being. There are many ways to remain active, engaged and independent as you age and the list below provides some ways to begin to adopt the positive aging mindset.
1. Care for Your Body
Good health can occur at any age. However, there are normal physiological changes that occur with age and it is important to know what to expect as you continue to grow older. The Mayo Clinic describes some normal, physical age related changes that may occur in the body, including changes in the cardiovascular system, changes with bones, joints and muscles, changes in the bladder and urinary tract, changes with eyes and ears, teeth, skin and in body weight.5
Engaging in regular exercise or physical activity can help to maintain functional mobility, strength and balance. Studies show that people who are active may live longer, and feel better than those who live sedentary lifestyles.6 Living an active lifestyle can help to prevent or manage chronic illnesses, reduce fall risk, and also improve cognitive functioning.7
Eating a healthy diet can help to reduce risks associated with some diseases and prevent overweight or obesity.6 Finally, being proactive with health by getting regular checkups from a physician to screen for and manage health risks can help care for an aging body.
2. Be a Lifelong Learner
There are many ways to engage in lifelong learning. There are formal ways, such as classes at extended learning institutes offered at some colleges and universities, and informal ways, such as reading about a topic of interest, trying out an activity, developing a new skill, or attending a workshop. People who continue to seek knowledge, skills and experiences throughout the lifespan are lifelong learners. Stimulating your intellect, intelligence and creativity may help to prevent cognitive decline by keeping the brain active and engaged.
3. Strengthen Relationships
Social connection helps emotional and physical well-being. Connections with other people can help prevent loneliness and isolation, especially in old age. Loneliness and isolation are associated with multiple health issues, including premature death, increased risk for dementia, stroke or heart disease, and mental health issues such as depression and anxiety.
Relationships can develop and change throughout the lifespan and there are many ways to stay connected with other people. Family and friends, neighbors, spiritual or religious organizations, community groups, organized activities, or online forums may provide a feeling of social connectedness.
4. Find Meaning & Purpose
Succinctly, this is the feeling that being alive is worthwhile; it is the reason for waking up each day and getting out of bed. Meaning describes what is considered to be significant or important to a person, and purpose refers to their intentions or objectives. For a younger adult, these feelings may be achieved by going to school or work, being active in the community, engaging in a personal pursuit, or raising a family.
In later life, it may be necessary to redefine or explore alternative sources of fulfillment. The possibilities are endless, and a few examples include: serving on a board or committee, cultivating spirituality, volunteer work, activism, being a confidant to a close friend, helping to raise grandchildren, tending a garden, caring for an animal, arts and crafts, playing an instrument, or leading a social group. Feeling a sense of meaning and purpose can be a significant factor in how a person feels about themselves, and how they feel about life in general.
5. Foster Resilience
Resilience can be defined as the ability to bounce back from trauma, stress and adversity, and it is often built by overcoming hardship. Resilient people are able to embrace change and approach difficult situations with flexibility and optimism. Everyone has the capacity for resilience and it is a powerful protective factor in the aging process.
The American Psychological Association recommends a few ways to enhance resilience, including: keeping things in perspective, maintaining a hopeful outlook, accepting change, and learning from the past.9
6. Seek Support from a Mental Health Professional
For many people, positive aging may come naturally, or without struggle, and the positive aging mindset, their own ideas, and strategies listed above may be enough. At times, however, there may be a need for additional help or support, and it is important to know when to seek help from a mental health professional.
Mental health professionals may be helpful to help figure out if feelings associated with aging are normal, or if there may be the presence of another mental health issue such as adjustment disorder, depression or anxiety. There are many mental health professionals who specialize in issues related to aging and they can be helpful in therapeutic treatment to improve thoughts and feelings associated with aging and with creating a plan to maintain independence and functioning for as long as possible.
How To Support an Aging Loved One
The best way to support an aging loved one is to explore and examine your own views about aging. How do you feel about growing older? Are there any fears or worries that you have which may affect how you interact with an aging loved one? The attitudes and beliefs of younger adults can affect the care and treatment of older adults. Preoccupation with getting older and worrying about the aging process can have a negative impact on how aging is viewed. Greater knowledge, especially on the topic of positive aging, can be the best way to support an aging loved one.
Choosing Therapy to look for a therapist in your area may be helpful in getting support for your loved one.
Additional Resources
The following are helpful additional resources on positive aging:
- The National Institute on Aging has an abundance of information on healthy aging and other topics related to growing older
- U.S. Department of Health and Human Services – resources for healthy aging
- National Association of Area Agencies on Aging can help with connections to local resources for older adults and their loved ones
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
