College is a mix of exciting and exhausting moments. On one hand, it’s full of chances to grow, meet people, and try new things. On the other, it can come with a lot of pressure—academic stress, a busy social life, and figuring out how to be an adult. It can be overwhelming, and for plenty of students, it can lead to burnout. That kind of mental and emotional fatigue can make it hard to stay motivated or even just feel okay day-to-day.

If you’re feeling like that—or you know someone who is—it’s worth talking about. The rest of this article breaks down some ways to spot burnout and deal with it, so college doesn’t have to feel like a constant uphill climb.

Recognizing the Signs of College Burnout

Some of the more common signs of burnout in college students might look like:

• Chronic fatigue: Persistent tiredness, even after getting enough sleep.
• Lack of motivation: Finding it difficult to be enthusiastic about academic or social activities.
• Difficulty concentrating: Struggling to focus during lectures or when studying.
• Increased anxiety: Intense feelings of being overwhelmed by deadlines or responsibilities.
• Irritability: Suddenly having short-tempered reactions, especially to minor inconveniences.
• Physical symptoms: College burnout can lead to headaches, digestive issues, or muscle tension.

Burnout among students is surprisingly common. Research suggests that more than half of university students around the world experience high emotional exhaustion. On top of that, over 55% are highly cynical about school, and more than 41% feel like they’re not achieving much at all.

The upside? Spotting the signs early makes a big difference. With the right support and habits, it’s possible to turn things around before burnout takes a bigger toll.

Causes of Burnout in College Students

Academic burnout begins with many of the stressors that are unique to the college environment. From perfectionism to overcommitting to taking on too many extracurriculars, the risk of burnout in college students is higher than ever. Understanding the common causes helps students find effective strategies to combat them.

Academic pressure

According to research, 94% of college students feel overwhelmed by academic pressure. That pressure can cause students to procrastinate on work, which ultimately translates to poor or failing performance. 

To overcome academic stress and find success, students can try several techniques, including:

• Breaking tasks into smaller, more manageable chunks
• Using campus resources like tutoring centers and professors’ office hours
• Setting realistic expectations instead of striving for perfection

Lack of sleep

Studies suggest that sleep is linked to stress and burnout. Healthy and adequate sleep is vital for emotional and energy regulation. Thus, poor sleep quality increases the chance of academic burnout. 

Students can take steps to prioritize healthy sleep habits by:

• Establishing and maintaining consistent sleep schedules
• Not drinking caffeine or energy drinks later in the day
• Creating a restful, pleasant, peaceful sleep environment 
• Avoiding electronic distractions in the evening hours
• Limiting screen time in the hours before bed

Financial stress

College costs add up fast, and tuition’s just one piece of the puzzle. Between housing, meal plans, textbooks, tutoring, and everyday expenses, it’s no wonder so many students end up working part-time just to keep up. While that makes sense financially, it can pile on more stress and stretch your time even thinner.

If money worries are making everything feel harder, there are some things that can help ease the load. Students might want to try the following to ease financial strain:

• Making a simple budget (and actually sticking to it)
• Keeping track of what they’re spending each month
• Applying for scholarships, grants, or other aid
• Checking in with campus financial aid advisors
• Looking into flexible work-study gigs that fit around their class schedule

Social expectations

The social expectations of college life can be overwhelming. It’s difficult for some students to balance their newfound freedom and successfully juggle friendships, extracurriculars, and academics. If social expectations influence school success, it’s time to make a change. 

Students can reduce social stress and focus on academic success by:

• Setting boundaries with friends
• Limiting extracurricular activities to avoid overcommitment
• Scheduling time for self-care

Poor time management

Research on student time management shows it’s positively associated with self-control and study engagement. Some studies indicate that healthy time management is critical for academic success.

Improving time management skills will help students:

• Be more productive
• Focus better
• Find a healthy work-life balance
• Reach academic achievements

Despite these findings, an estimated 90% of college students still procrastinate. Strategies students can use to master time management skills and avoid burnout include:

• Using planners to stay organized 
• Downloading apps to manage tasks
• Prioritizing deadlines based on urgency
• Allocating specific times for study sessions
• Scheduling breaks

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Strategies for Dealing with College Burnout

Burnout doesn’t just go away on its own—it usually sticks around until you do something about it. The good news? There are effective ways to start feeling better and get back on track. It’s all about finding some balance again and making space for things that support your well-being.

There’s no one-size-fits-all fix, but a handful of simple changes can make a big difference in how you feel day to day. Here’s how to deal with burnout in college​.

Prioritizing rest and recovery

We’ve already discussed how critical rest is for college students. Quality sleep and rest allow for physical and mental rejuvenation while helping the body (and mind) recharge. Best of all, they can be immediately implemented. 

To focus on prioritizing rest, students should:

• Take regular breaks to keep the mind sharp during study sessions
• Improve the sleep hygiene practices discussed earlier
• Use relaxation techniques like yoga, meditation, or reading

Setting realistic academic goals

When students place unrealistic expectations on themselves, whether related to coursework, social interactions, or working outside of school, it can exacerbate their risk of burnout. 

To regroup and set more achievable goals, students can:

• Assess their current goals and create more realistic ones based on capability and time
• Take advantage of the academic support provided on campus via tutoring or study groups
• Remember it’s about progress more than perfection — being “perfect” isn’t possible

Practicing stress management techniques

Stress is a huge part of college burnout, but there are ways to manage it before it takes over. Mindfulness exercises and simple relaxation techniques might not solve everything, but they can reduce stress and help you feel more grounded when things get overwhelming.

Some ways to ease stress and prevent academic burnout include:

• Meditation (even just a few minutes a day can help)
• Guided breathing exercises—great during study breaks
• Journaling to clear your head
• Yoga or stretching to release tension
• Hobbies that relax you, like painting, baking, writing, or getting outside for a hike
• Any kind of movement—whether that’s hitting the gym or just going for a walk

Reaching out for support

If you’re feeling burned out, you don’t have to handle everything on your own. Reaching out for help isn’t a weakness—it’s actually one of the smartest things you can do when things get overwhelming.

Some ways to get the support you need:

• Talk to your professors—extensions or flexibility might be an option
• Ask about accommodations if you’re struggling with specific challenges
• Check in with on-campus counseling or mental health services
• Join a student or peer support group—chances are, you’re not the only one feeling this way
• Look into tutoring if certain classes are weighing you down
• Connect with a mentor or advisor who can help you figure things out and keep you grounded

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

How to Prevent College Burnout Before It Starts

The best way to deal with burnout is to try to stop it before it starts. That means paying attention to how you’re feeling day to day and building in healthy habits early, before stress piles up.

Preventing burnout in college is about being realistic with your time, knowing your limits, and making room for things that keep you grounded. A little bit of planning and self-awareness can go a long way.

Creating a manageable schedule

Plan ahead to reduce the risk of cramming and overload. Having a well-structured schedule keeps students organized and reduces stress. With the right planning, it’s easier to stay on top of work, meet deadlines with little to no stress, and still leave time for self-care. 

Helpful tools and tips students should use include:

• Calendars or apps that help organize coursework, deadlines, and social events
• Allocating time to relax and refresh  
• Avoiding last-minute cramming by setting and sticking to consistent study routines

Building healthy habits

Healthy habits that focus on mental and physical health play a critical role in maintaining resilience. Taking care of the body and mind makes managing college stress and preventing burnout easier throughout the school year. Keep in mind, it’s the small and consistent actions that can make the biggest difference over time. 

It’s easier for students to maintain energy and focus when they stay committed to:

• Eating balanced meals rich in nutrients
• Staying hydrated throughout the day
• Incorporating regular exercise into daily routines
• Prioritizing sleep

Learning to say no

After years of doing what teachers, parents, and coaches tell them to, the idea of being able to say no can feel foreign to a student. However, there’s tremendous power in knowing limits and setting boundaries that protect students, especially since consistently overcommitting almost always leads to exhaustion. 

You can start to protect your peace by:

• Setting boundaries with friends and family for social events
• Limit extracurricular activities when needed
• Practice being assertive so declining additional responsibilities when necessary becomes second nature

Moving Forward with a Balanced College Experience

College should be an exciting and rewarding experience, not one filled with constant stress that leads to burnout. With the right self-care for college students and time management strategies, students can achieve both academic success and personal well-being.

Online platforms like Talkspace offer convenient and accessible online therapy options tailored to college students facing stress and burnout.

Cancer is a life-altering diagnosis that not only comes with physical challenges but also emotional hurdles. Feelings of anxiety, fear, and stress can emerge after a diagnosis, which can make it hard to cope with a diagnosis and make it even more difficult to manage ongoing treatment. There’s no “right” way to feel when you have cancer, and you may experience a wide range of emotions that fluctuate daily. Your mental well-being can play a significant role during this time. By incorporating effective strategies to help you find calm during and after cancer treatment, you can improve your quality of life and enhance treatment outcomes. 

Why Does Mental Health Matter When You Have Cancer?

Managing emotional well-being is deeply personal. What works for one person may not work for another. Some may find comfort in sharing their experiences with a support group or online community. Others may prefer to process their emotions privately through journaling or creative expression. Exploring different therapeutic options is part of the process.

The Benefits of Mindfulness

If you’re unsure of where and how to start, one tool that can help is mindfulness. Mindfulness has been shown to lessen pain, anxiety, fatigue, and improve quality of life for people with cancer. It’s an accessible and nonpharmacological modality that’s often used and recommended in integrative oncology. 

What exactly is mindfulness? Integrative Oncologist and Hematologist Dr. Krisstina Gowin says, “Mindfulness is a type of mindful awareness. It’s a type of meditation, breathing technique, or mind-body practice. Essentially, it’s non-judgmental awareness, so being aware of your breath, how your body feels in space, how your feet are contacting the floor, and how your body is contacting your chair. You’re aware of your emotional and mental landscape and thoughts. Things will come in, thoughts will float in and out. You’re just watching them and naming them nonjudgmentally.”  

Mindfulness covers a wide range of strategies. Below are some techniques that allow the mind and body to relax and be present:

• Meditation
• Breathwork
• Guided imagery 
• Progressive muscle relaxation
• Meditative movement like Tai Chi or yoga
• Journaling 

How Does Mindfulness Work?

Research suggests that by drawing attention away from pain and stress, mindfulness can lessen pain severity and enhance pain tolerance when patients are actively focused on something else, like their breath. 

According to Dr. Gowin, mindfulness may also work by addressing the stress response. Stress releases cortisol, epinephrine, and norepinephrine, and mindfulness can be an effective tool to calm those stress hormones. She says, “Mindfulness helps to cool the inflammation, decrease stress, and change the environment in the bloodstream, which then changes the environment around cancer cells. Inflammation is one of those central things we really want to modulate when we’re thinking about cancer and its pathogenesis, propagation, and metastasis.”

Mental Health After Cancer Treatment

Adjusting to life after cancer treatment can bring its own unique set of challenges. Fear of recurrence, body image, financial toxicity, and other changes are all factors that can contribute to anxiety and stress in survivorship. For some, coming to terms with changes in friendships and other connections can be the most profound. Support groups, counseling, exercise, and mindfulness are effective ways to cope with the emotional effects at this stage.

Tools to Support Your Mental Health

Whether you’re newly diagnosed, in active treatment, navigating survivorship, or helping someone else who is, it’s essential to prioritize your mental well-being along with your physical health. There’s no one-size-fits-all, which is why we encourage you to explore different tools and approaches that resonate with you.

Apps like Outcomes4Me can help bridge the gap in care by offering resources that focus on both the body and mind. The app is integrated with the NCCN Guidelines® to provide you with the latest treatment updates relevant to your diagnosis. It can provide a summary of your health records so you can feel more in control of your care and have better discussions with your care team.

Outcomes4Me includes a journaling feature, symptom tracker, and daily mood tracker to help you reflect on how you’re feeling over time. These features can be powerful tools to recognize emotional patterns and communicate your needs to your care team. The app also includes a supportive community where you can connect with others going through similar experiences, providing a holistic approach to cancer care.

Sources:

1. Mental Health and Distress. American Cancer Society. Accessed April 25, 2025. https://www.cancer.org/cancer/managing-cancer/side-effects/emotional-mood-changes.html
2. Fernando A, Tokell M, Ishak Y, Love J, Klammer M, Koh M. Mental health needs in cancer – a call for change. Future Healthc J. 2023;10(2):112-116. doi:10.7861/fhj.2023-0059
3. Caruso R, Breitbart W. Mental health care in oncology. Contemporary perspective on the psychosocial burden of cancer and evidence-based interventions. Epidemiol Psychiatr Sci. 2020;29:e86. Published 2020 Jan 9. doi:10.1017/S2045796019000866
4. Ngamkham S, Holden JE, Smith EL. A Systematic Review: Mindfulness Intervention for Cancer-Related Pain. Asia Pac J Oncol Nurs. 2019;6(2):161-169. doi:10.4103/apjon.apjon_67_18
5. Ask the expert: What is integrative oncology? Outcomes4Me. March 24, 2025. Accessed April 24, 2025. https://outcomes4me.com/webinar/ask-the-expert-what-is-integrative-oncology/
6. Practice mindfulness and relaxation. American Cancer Society. Accessed April 25, 2025. https://www.cancer.org/cancer/survivorship/coping/practice-mindfulness-and-relaxation.html
7. Managing anxiety and distress in cancer survivors. National Cancer Institute. April 30, 2020. Accessed April 25, 2025. https://www.cancer.gov/news-events/cancer-currents-blog/2020/cancer-survivors-managing-anxiety-distress

Dissociation feels like an out-of-body experience — a response often triggered by stress, trauma, or anxiety. During these episodes, you may feel disconnected from your surroundings or reality, making it hard to stay present. Grounding techniques offer a lifeline, helping you anchor yourself in the here and now so you can regain control and feel more stable.

The goal of grounding is not to immediately stop the emotions tied to dissociation, but rather to help you reconnect your body and mind in the moment. These techniques act as the first step in managing your symptoms, allowing you to build awareness and focus. By practicing grounding regularly, you’ll strengthen your ability to navigate stressful moments and improve your emotional resilience in the long run.

Here are 10 effective grounding techniques to interrupt dissociation. Each offers a practical way to regain your focus and calm when you’re feeling overwhelmed. With regular practice, you’ll feel more prepared to handle episodes of dissociation and reclaim your sense of stability.

1. Use the 5-4-3-2-1 Sensory Technique

The 5-4-3-2-1 sensory technique focuses on redirecting your attention to the present moment — an excellent method for grounding using physical sensations when dissociating. You’ll do so by connecting your immediate surroundings with your senses. Mental health experts from the University of Rochester recommend starting this technique by focusing on your breathing. Take slow, deep breaths until you find a rhythm that works for you. Then begin practicing the five steps:

• 5: Look around and take note of 5 things you see around you, like trees, buildings, or a pencil on your desk.
• 4: Look for four things you can touch, like nearby objects or even something you’re wearing.
• 3: Listen for three things you hear, like a car passing by or someone having a conversation.
• 2: Take note of two things you smell, such as a candle, soap in the bathroom, or a flower outside.
• 1: Focus on one thing you can taste, like the cup of coffee you had this morning or a piece of gum you’re chewing on. 

“While the 5-4-3-2-1 sensory technique is very useful, like any strategy, it is important to make it useful for each individual or a specific setting. For example, if you are somewhere and you don’t have something to taste, leave that out, or if sounds for you are overwhelming and too stimulating, leave that out. Strategies need to work and be specific for each person, not be rigid. The goal is to increase being present and slow yourself down, not worrying about doing it exactly “right.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

2. Hold an Ice Cube or Splash Cold Water on Your Face

Did you know that cold sensations can help regulate your nervous system and prevent dissociation? When you’re stressed, your sympathetic nervous system kicks in, triggering the “fight or flight” response, which can lead to dissociative feelings.

By holding something cold—like an ice cube—or splashing cold water on your face, you activate your vagus nerve. Cold exposure techniques help calm the sympathetic nervous system and stimulate the parasympathetic system, which is responsible for relaxation and recovery. The sharp contrast in temperature provides a sensory shock, bringing you back to the present moment and interrupting dissociative episodes or flashbacks, giving you an immediate grounding effect.

3. Engage in Physical Movement

Physical movement is an easy yet effective grounding technique for escaping a dissociative state. Even small movements — like wiggling your toes — can signal to your brain that your body is in the present moment. This breaks the thought cycle of dissociation and helps you become aware of your body position and sensations. Other techniques include wiggling your fingers, squeezing your hands, or even walking around the room or outside.

4. Name and Describe Objects Around You

Another grounding technique for dissociation is to name and describe several objects around you. This approach helps ground you in reality and reconnects your mind to your immediate environment, alleviating symptoms of dissociation by grounding you in the physical world. Pick three to five objects around you and list their name, color, texture, and function. Repeat the exercise as needed until you feel you’re grounded enough. 

5. Focus on Controlled Breathing

Deep breathing techniques and intentional breathing also regulate your nervous system to create a sense of calm. Your body knows it’s safe to relax when you take the time to focus on breathing in and out. 

Here are some breathing exercises you can try when grounding for dissociation:

• 4-7-8 breathing: Inhale through your nose for four seconds, hold for seven, then exhale for eight through your mouth
• Box breathing: Inhale through your nose for four seconds, hold for four, then exhale for four through your mouth 

• Stomach breathing: Place your hands on your stomach and focus on how your hands move as your belly rises and falls with each breath.
• Alternate nostril breathing: Breathe in through your left nostril, close it, and then breathe out through the right. Reverse the process to breathe in through the right nostril and out through the left.

6. Use a Grounding Object

Grounding objects take your focus away from dissociation and place it on a physical item. These objects are usually small and have distinct textures — like a smooth rock, soft fabric, or stress ball — to hold in your hand. Be sure to pay attention to the sensations you feel while holding the grounding object. This is a commonly used grounding technique for PTSD, as it does a great job of keeping you present in the moment. 

You can also name and describe the object in your mind to combine two of the best grounding techniques for dissociation. Keep your grounding object nearby at all times. This will help you interrupt dissociations quickly in stressful situations. 

7. Repeat a Soothing Phrase or Affirmation

Repeating phrases and anxiety affirmations help counteract distressing thoughts and reinforce your sense of security. Choose a comforting phrase of self-affirmation that reflects your current situation, such as “I am safe in this moment” or “This feeling will pass.” Repeat the phrase silently or aloud until you feel fully grounded in the moment. 

8. Eat or Drink Something Mindfully

Dissociating often feels like an “out-of-body” experience. Eating or drinking something mindfully and engaging in the moment pulls you back into your body and redirects your focus to sensations you can note. Try slowly chewing minty gum, eating a crunchy snack, or sipping a warm cup of tea or coffee. While doing so, pay close attention to the flavors and textures you notice. These grounding exercises for dissociation bring your attention back to your body and what you directly sense. 

9. Engage in Mental Exercises

A popular grounding technique for dissociation is to focus your energy on mental exercises. Mental health experts recommend counting backward from 100 or reciting the alphabet backward. These simple tasks require enough mental energy and cognitive focus to bring your mind back into the present. 

Other ideas may include:

• Naming cities that start with each letter of the alphabet 
• Pick a “category” of items, like football teams, and make a mental list 
• Recite your favorite song or poem from memory 
• Doing mental math or counting in number patterns

“Mental exercises, like those mentioned above, are helpful as they provide an opportunity for the brain to begin to slow down and shift focus to the present moment. It is important to keep it simple enough to avoid frustration, yet at the same time, something your brain needs to focus on so that you have a chance to get grounded in the present moment. Choosing something that makes sense to you, that you can grab onto readily, perhaps practicing when things are calm so it is easier to access when you need it, helps build the muscle of using this strategy.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

10. Listen to Music or a Podcast

Familiar music and engaging podcasts can help anchor your thoughts and create a calming environment. Play it over noise-canceling headphones or in a quiet space to better ground yourself and stay in the moment. Upbeat or rhythmic music can also increase alertness and bring you back to reality. Try tapping your foot to the beat of the music or tapping gently on your body to physically ground yourself for dissociation.

Moving Forward: Using Grounding to Regain Stability

There isn’t one grounding exercise that fits all situations when handling dissociation. Try any of these techniques or others you find to see what works best for you. It may take a few tries to find the approach that helps you the most. Fortunately, dissociation is a manageable experience with the right tools. Practicing your preferred grounding techniques in your everyday life can better prepare you to self-regulate in stressful situations.

We all age — there’s no way to avoid it. Yet, for many people, the aging process brings with it fear and dread. If you have mixed feelings about getting older, it might help to learn that you’re not alone. Viewing this time in your life as an opportunity for self-discovery, growth, and fulfillment, though, can be helpful in shifting your perspective and embracing this period. Research shows that maintaining a positive attitude about aging improves overall health.   

Read on for tips on how to cope with getting older and embrace the aging process. We’re exploring ways to stay active, prioritize your well-being, and find joy in this phase of life. 

Embrace Your Changing Body and Mind

As you age, the body and mind constantly evolve. The changes don’t always mean something bad, though. Dealing with aging in healthy ways can give you confidence, wisdom, and a deeper understanding of yourself and the world around you. Challenging the belief that getting older inevitably leads to physical and cognitive decline can be empowering, allowing you to embrace each new phase you experience.

Redefine What ‘Getting Older’ Really Means

They say that age is just a number, but that doesn’t mean it’s easy to accept the years are passing. You might need to shift your mindset and perspective. Solid research links satisfaction with aging to positive health outcomes. If you can look at aging as an opportunity instead of a burden, it can be beneficial. One study of 14,000 older adults found that those with a positive attitude about how to deal with growing older had a 43% lower risk of dying over a four-year period compared to those with negative feelings about aging. They also had a reduced risk of developing chronic conditions and better cognitive functioning. 

To redefine your perception about getting older, you must be willing to challenge today’s stereotypes. When you adopt a positive mindset you can see all the opportunities available, so it’s much easier to embrace everything that comes with aging. Remember that “older” doesn’t have to mean slower or less capable. Many older adults thrive and set and achieve goals later in life. 

“Older adults can challenge ageism and stereotypes about aging by staying informed of research that supports older persons’ contribution to society in important ways such as working or volunteering and caregiving.”

–   Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Find New Purpose & Joy

As you age, it’s crucial to remember your purpose in life isn’t always tied to work or your profession. The transition from work to retirement will likely bring significant changes to your world, but try to see them as an opportunity to discover new passions, take on meaningful roles, or explore your creative side. 

“Retirement is a major life transition in a person’s life, but there are many strategies that help with this transition such as volunteering for a favorite organization, mentoring high school students, or pursuing a new hobby.”

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Look into volunteering or other ways to give back. For example, you might decide to: 

• Work on a small business
• Mentor younger generations
• Volunteer to read at schools
• Support young entrepreneurs
• Pursue a passion or hobby you didn’t have time for in the past
• Start a blog or podcast
• Learn a new language or skill

The opportunities are endless. If you don’t have a clear idea about what you might want to do, think about what excites you, then set small goals, take action, and get started. 

Stay Active, but Focus on What Feels Good

Staying active is one of the best ways to support both your body and mind as you age. The key is to choose activities that feel enjoyable and natural rather than forcing yourself into intense workouts that feel like a chore. When movement is something you look forward to, you’re more likely to stay consistent—and that consistency is what brings the biggest benefits.

Regular physical activity can help:

• Reduce the risk of chronic diseases
• Improve mental health
• Improve balance and prevent falls
• Support cognitive function and memory

You don’t need high-impact workouts to see results. The best exercise is the kind you’ll keep doing, so focus on movement that feels good and fits easily into your routine. Consider activities like:

• Yoga
• Walking
• Tai Chi
• Strength training
• Swimming 

No matter what you choose, the goal is to keep moving in ways that make you feel strong, capable, and energized.

Nourish Your Body with the Right Foods

A balanced diet is important at any age, but as you grow older, it plays an even bigger role in your overall well-being. The right foods don’t just support physical health—they also help maintain energy levels, strengthen your immune system, and provide essential nutrients for healthy aging.

Prioritize a diet rich in fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Focus on known nutrients that support general well-being, like:

Cultivate Meaningful Relationships & Stay Connected

Stay socially connected to others by:

• Joining a community center or group
• Volunteering
• Taking group exercise classes
• Staying in touch with family and friends
• Taking a technology class to learn how to keep in contact with those who live far from you
• Attending local workshops or events

Staying connected is especially important for solo agers who live alone, as strong social ties can turn solitude into a fulfilling, vibrant, and deeply enriching experience.

Confront Your Fear of the Future

It’s natural to feel some anxiety about getting older, but shifting your perspective can be empowering. Instead of focusing on the uncertainties, try reframing aging as a time of growth, wisdom, and new possibilities. Getting older doesn’t mean losing independence or vitality—it’s an opportunity to deepen relationships, embrace new experiences, and redefine what this stage of life looks like for you.

If aging anxiety and fears feel overwhelming, there are ways to ease them:

• Focus on what you can control: Prioritize your health, mindset, and daily habits.
• Seek therapy: A professional can help you process emotions and develop coping strategies.
• Join a support group: Connecting with others can provide reassurance and perspective.
• Set achievable goals: Having something to work toward keeps you motivated and engaged.

By addressing your fears head-on, you can create a future that feels fulfilling, purposeful, and entirely your own.

Prioritize Mental Health & Self Care

Dealing with aging’s emotional challenges can be overwhelming at times. You might find yourself trying to adjust to retirement, cope with a new loss, or reconcile a change in your social circles or health conditions. These transitions can feel overwhelming, but prioritizing your mental well-being and practicing self-care can make a big difference.

Self-care isn’t just about relaxation; it’s about actively supporting your emotional health and fostering a sense of balance and acceptance. Here are some self-care ideas for seniors to consider:

• Practicing gratitude
• Managing stress with meditation and mindfulness
• Engaging in relaxing activities you enjoy, like gardening or reading
• Establishing a healthy sleep habit
• Staying socially active
• Doing yoga
• Getting professional help when you need it

– Talkspace therapist Dr. Olga Molina, D.S.W., LCSW

Keep Your Mind Sharp

Cognitive decline isn’t inevitable as you grow older, despite what you may think. Studies suggest that intentional habits can maintain and improve brain health during aging — they can even decrease dementia and Alzheimer’s disease. Everything from social engagement to stimulating brain activities to managing stress can all help slow or prevent cognitive decline. 

Because chronic stress can negatively impact memory and cognitive functioning, try using the following strategies to keep your brain active and sharp:

• Read often
• Learn a new skill — like playing an instrument
• Do puzzles or strategy games
• Stay socially engaged with and connected to loved ones  
• Participate in group activities
• Use relaxation techniques and meditation to manage your stress

Be Realistic About Healthcare Needs

Taking a proactive approach to your healthcare is one of the best ways to maintain independence and quality of life as you age. By planning ahead, you can ensure your health needs are met while reducing stress and uncertainty about the future.

Healthcare management involves more than just doctor visits—it’s about making informed decisions now to support your well-being later. Key steps include:

• Staying up to date on important healthcare screenings and vaccinations
• Scheduling regular checkups
• Understanding Medicare and supplemental insurance options
• Planning for potential long-term care care
• Writing a Living Will 
• Appointing a healthcare power of attorney (POA)
• Learning to manage chronic conditions with medication and healthy lifestyle choices
• Staying physically active so you remain mobile as long as possible

Aging Is an Opportunity for Reinvention

If you’ve found your aging journey difficult, try to reframe your perspective. Look at this phase of life as something you’re willing to embrace. Decades of research shows that having a negative outlook on growing older dramatically reduces any chance for healthy and productive aging. Growing older can be your time for personal development and growth. It can be a time when you embark on new adventures and develop lasting relationships. 

The term solo aging is exactly what it sounds like — growing old alone — and it’s a reality for many older adults today. Whether by choice or circumstance, being a solo ager doesn’t have to mean being totally isolated and alone, even if you don’t have immediate family, adult children, or a spouse or partner to walk through this part of life with. What it does mean, though, is that you need to prepare for the unique challenges that aging alone often presents. 

Census Bureau research estimates that about 27% of adults over 60 live alone and don’t have adult children — that’s 22.1 million people. As current societal trends continue shifting toward smaller families and higher rates of staying single, the number of solo aging adults is expected to rise even further. With proper planning and the right support resources, though, growing old alone can be fulfilling. 

Keep reading to learn how to age independently and gracefully. Empower yourself with the knowledge and tools for individual living here, so you can live your life knowing how to navigate healthcare without family, build strong support systems, remain financially secure, and prioritize your health with confidence.  

Building a Strong Support System

One of the most important resources you have as a solo ager is your support system. Having people who can offer you companionship and assistance when you need it most is crucial to life satisfaction, fulfillment, and your ability to stay safe. 

Creating a social network

Building and maintaining meaningful social connections helps combat loneliness in retirement and enhance emotional well-being when your social circles drastically change. 

Studies show that having a strong social network is linked to improved cognitive health. Other research indicates that social media use by older adults can increase self-competence and benefit mental and physical well-being — and further studies found that social technology use is associated with better health, fewer chronic illnesses, and reduced depressive symptoms. 

Some of the best ways to stay socially active in retirement, cultivate meaningful connections, and combat loneliness include: 

• Joining community groups: Local senior centers, book clubs, libraries, and fitness classes all offer fun ways to meet up with other aging adults. 
• Finding group meeting places: Use coffee shops, libraries, or community centers for convenient and free places to get together.  
• Using technology: Platforms like Facebook and Zoom make it easy to keep in touch with friends and family, even if you’re far apart. 
• Volunteering: Giving back fosters a sense of purpose and allows you to build relationships with other service-minded people. 

“Solo agers can build a strong social network by engaging in community, join groups that are aligned with their interests, and participate in volunteer work. They can maintain connections by having virtual meetups, using social media, and joining online communities. They can work on developing friendships with their neighbors and community members to create a strong support system.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Preparing for emergency care

When you don’t have support from family or a partner as a solo ager, creating a solid legal plan for health emergencies is vital. If you’re ever incapacitated or can’t make decisions on your own, this plan ensures you have a say in what happens to you. If you don’t have immediate family to rely on, you should appoint someone you trust to step in when needed during an emergency, such as a friend or neighbor.

Make sure that you:

• Designate a healthcare proxy or power of attorney who can make critical medical decisions on your behalf.
• Build relationships with friends and neighbors you can count on in an emergency.
• Explore professional caregiving services ahead of time so you have a plan for someone qualified to oversee your care if the time ever comes. 

Financial Planning for the Future

Financial planning is essential at any stage of life, but when you’re a solo ager, it becomes even more critical. Taking proactive steps now can help you maintain financial stability, ensure quality care, and secure your legacy.

Assessing your financial situation

Understanding your financial health is the first step to a secure future. Take stock of your:

• Savings: Assess your current nest egg and identify any shortfalls.
• Income streams: Factor in pensions, Social Security, and other revenue sources.
• Retirement accounts: Review your 401(k), IRA, or other investments.
• Monthly expenses: Track spending to ensure long-term sustainability.

Consider using financial planning software or working with a financial advisor to identify potential gaps and create a solid plan for the years ahead. 

Planning for long-term care

Long-term care is one of the most significant expenses you’ll face while aging alone. Whether you prefer in-home care or assisted living, the costs can add up quickly. While research suggests that in-home care is sometimes more affordable, it’s not always a feasible option. Planning ahead can help you avoid financial strain. Consider:

• Exploring long-term care insurance: Determine if you qualify and if it’s a good fit for your needs.
• Researching Medicaid benefits: Check income requirements to see if you’re eligible for assistance.
• Setting aside dedicated savings: Build a financial cushion specifically for future care.

Estate planning and legal documents

Estate planning isn’t just about distributing assets—it’s about ensuring your wishes are honored and your affairs are in order if you become incapacitated. As a solo ager, having the right legal documents in place is crucial. Key documents to prepare include:

• Durable power of attorney (POA): Appoints someone to handle financial decisions if you’re unable to.
• Healthcare proxy: Designates a trusted individual to make medical decisions on your behalf.
• Will or trust: Outlines how your assets will be distributed after your passing.
• Physician orders for life-sustaining treatment (POLST) or medical orders for life-sustaining treatment (MOLST): Ensures your medical care preferences are followed.

Make sure these documents are legally prepared, properly notarized according to your state’s laws, and stored securely. Most importantly, inform a trusted friend, relative, or legal professional about their location so they can be accessed when needed.

Health and Wellness as a Solo Ager

As you age on your own, prioritizing health and wellness becomes more important than ever. Small, consistent actions can greatly enhance your quality of life and help you age gracefully, both physically and emotionally.

Maintaining physical health

Staying physically active is essential for solo agers. Not only does exercise benefit your body, but it also offers opportunities to connect socially, which is important for mental well-being. Regular activity lowers the risk of chronic diseases, boosts your mood, and improves your overall energy. Aim for at least 150 minutes of moderate activity each week, and don’t forget to:

• Eat a balanced, nutritious diet: Focus on fresh fruits, vegetables, whole grains, healthy fats, and lean proteins.
• Establish a consistent sleep routine: Prioritize quality rest to support your physical and mental health.
• Manage chronic conditions: Follow your doctor’s advice on treatment and medication.
• Stay on top of regular checkups: Routine visits are key to staying ahead of any health concerns.

Mental health and emotional well-being

Mental health is just as crucial as physical health, especially as we age. It’s important to manage stress, reduce anxiety and depression in retirement, and cultivate emotional resilience. Consider incorporating practices like:

Online platforms like Talkspace make therapy accessible for aging adults without the headache of traveling to and from appointments. 

“Therapy provides solo agers with a safe space to process emotions, build resilience, and develop coping strategies for challenges like loneliness or life transitions. Through support groups they can find connection, shared experiences, and encouragement from others facing similar situations. Both of these can help reduce isolation, boost mental well-being, and foster a sense of belonging.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

Housing Options for Solo Agers

As you age, your living situation may become more difficult to manage alone. However, there are several housing options to consider, and planning ahead can ease the transition if you need to make a change.

Aging in place

If staying in your own home is important to you, aging in place could be a viable option — but it may require some adjustments to ensure safety and comfort. 

• Home modifications: Install grab bars in bathrooms and near stairs, widen doorways to accommodate wheelchairs or scooters, and consider non-slip flooring.
• Smart home technology: Equip your home with medical alert systems and automated lighting to make daily tasks easier and safer.

Assisted living or senior communities

If you’d like more structure and support, assisted living facilities or senior communities might be a good fit. These offer benefits like social opportunities, meal preparation, and healthcare services. Many facilities also provide a seamless transition from independent living to skilled nursing if your needs change over time.

Downsizing or relocating

There may come a time when you need or want to downsize or relocate to a new area. Moving to a smaller home or an age-friendly community can help reduce maintenance burdens. It can also solve accessibility needs. To make the process as easy as possible, you should: 

• Research areas where senior living communities are available.
• Decide what services are important to you — like transportation, social activities, house cleaning, or meal delivery or preparation.
• Hire professional organizers to assist you with the downsizing process.

– Talkspace therapist Bisma Anwar, LPC, LMHC

Preparing for a Fulfilling Solo Aging Experience

Solo aging is an increasingly popular choice for today’s older population, but it requires intentional planning to prepare for physical and psychological disorders that affect older adults. You’ll need to consider things like social connections, finances, housing, and the perks or services you want. This time in your life can be an incredible opportunity for personal growth and independence. By taking proactive steps to protect your health, finances, and overall well-being, you can shape your future so it’s as secure and deeply rewarding as you want it to be. 

Reach out to Talkspace today to learn more about online therapy covered by Medicare.

As we age, worry often grows. While the golden years can be filled with joy and companionship, persistent fears about the unknown may become overwhelming for some. Health concerns, financial pressures, and other challenges can develop during this time in life. For some, fear or anxiety about life stressors are almost too much to bear, casting a shadow over daily living and negatively impacting general well-being. Learning how to stop worrying as a senior is crucial for quality of life.

If you or someone you love is trying to learn how to deal with aging anxiety​, keep reading. We’re sharing practical strategies to help people overcome worry, manage stress, and find the peace they deserve in their later years.

Try Simple Mindfulness & Breathing Exercises

Mindfulness and breathing exercises can combat anxiety by activating the parasympathetic nervous system (PNS), also known as the “rest and digest” response. The PNS helps you feel relaxed and calm. Using these techniques, older adults can ground themselves in the moment, reducing anxiety about past or future experiences. These exercises can be an essential part of stress management for seniors.

Here are some powerful breathing exercises for anxiety:

Box breathing

Box breathing is a powerful breathing technique that helps calm the mind and reduce stress. To do it, you should:

• Sit comfortably
• Close your eyes and exhale
• Slowly inhale through the nose, counting to 4
• Hold your breath, counting to 4
• Slowly exhale through the mouth, counting to 4
• Hold your breath, counting to 4
• Repeat until you feel calm

4-7-8 breathing technique

The 4-7-8 technique is a simple yet effective breathing exercise. To try the 4-7-8 breathing technique:

• Sit up straight, closing your eyes
• Inhale quietly through the nose, counting to 4
• Hold your breath, counting to 7
• Exhale audibly through the mouth, counting to 8
• Repeat 3 more times

Alternate nostril breathing

Alternate nostril breathing is a traditional yogic practice that promotes mental clarity and balance. To do it, just:

• Sit comfortably with a straight spine
• Close the right nostril with the right thumb, close your eyes and exhale slowly through the left nostril
• Release the right nostril and hold the left one with your left ring finger
• Breathe in deeply and slowly through the right nostril
• Switch sides again and repeat
• Continue the cycle for a few minutes

Focus On the Things You Can Control

Worry can come from feeling a lack of control in certain aspects of life. This can be incredibly hard for older adults to manage, as changes in health, living situations, cognitive ability, and financial circumstances can create more uncertainty about the future. As a result, focusing on what you can control can be empowering and ultimately reduce anxiety.

Make a list of controllable factors

Creating a list of the controllable factors in your daily life can help you regain a sense of agency and direction. Consider areas such as:

• Daily routines: Establishing consistent morning and evening habits can create a sense of structure and predictability.
• The foods you eat: Choosing nutritious meals can impact both physical and mental well-being, giving you energy and balance.
• How you spend leisure time: Engaging in fulfilling activities, whether reading, exercising, or simply unwinding, allows you to recharge.
• Your interactions with friends and family: Setting boundaries, fostering meaningful connections, and surrounding yourself with positive influences can enhance your emotional health.
• Hobbies and skills you engage in: Pursuing interests, whether creative, athletic, or intellectual, gives you a sense of purpose and achievement.

By identifying these controllable aspects of your life, you can focus your energy on what truly matters, reducing stress and uncertainty.

Set achievable goals

Working toward goals you can actually achieve helps you feel a sense of purpose and accomplishment. The goals don’t have to be lofty — they can be as simple as:

• Reading one book a month
• Going for a walk every day
• Learning a new recipe
• Volunteering for a cause you care about

“Worry usually is a sign that a person is afraid of something. Fear of the future can be interpreted as being afraid of the unknown. The truth is we don’t know what the future holds therefore worrying does nothing but cause physical symptoms due to anxiety. By shifting our attention to what we would like to create in the next year to 5 years, we can focus our attention on “our” goals and the action steps we can take.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Prepare for Things in Advance

Not being prepared can create havoc in your daily life. When you take the time to plan ahead for potential challenges and upcoming changes, you’ll feel more secure, less stressed, and not as anxious about the future.

Create emergency plans

Having a plan in place for unexpected situations can significantly reduce anxiety. Knowing you’re prepared allows you to focus on the present rather than worrying about the unknown. Consider planning for:

• Health emergencies: Keep a list of all medications, emergency contacts, and essential medical documents like a Living Will, which outlines your wishes for medical intervention. Having this information readily available can ease decision-making in critical moments.
• Financial stability: Work with a trusted financial advisor to create a budget and savings plan that accounts for unexpected expenses. A financial safety net can help you navigate periods of uncertainty with confidence.
• Natural disasters: Prepare an emergency kit with essentials like food, water, medication, and important documents. Establish an evacuation plan so you and your loved ones know exactly what to do if disaster strikes.

Establish a scheduling system

Having a structured schedule can help you stay on top of responsibilities, reduce last-minute stress, and ensure you’re consistently working toward your goals. Consider scheduling:

• Health check-ins: Regular medical, dental, and mental health appointments allow you to be proactive rather than reactive about your well-being.
• Financial reviews: Set reminders to periodically check your budget, savings, and investments so you can make adjustments as needed.
• Routine maintenance: Whether it’s servicing your car, updating your home insurance, or replacing expired household items, scheduling these tasks prevents unexpected issues from disrupting your life.

By making scheduling a habit, you create a sense of structure that makes life’s demands feel more manageable and predictable.

Stay Connected with Family & Friends

Social isolation and loneliness aren’t just emotional challenges—they can significantly contribute to anxiety and depression, especially in older adults. Without regular social interaction, it’s easy to dwell on worries, overthink, or feel overwhelmed by uncertainties. Maintaining strong relationships and seeking out new social opportunities can provide emotional support, a sense of belonging, and a healthy distraction from anxious thoughts. When you are aging alone, this social connection becomes even more important.

By actively nurturing social connections, you can combat loneliness in retirement, build a reliable support network, and create a fulfilling future with less worry and stress.

Prioritize regular communication

Consistent social interaction can help you feel more connected and supported. Make an effort to:

• Schedule recurring calls: Set up regular phone or video calls with family and friends to maintain meaningful connections.
• Participate in community events: Attend local gatherings, religious services, or neighborhood meetups to engage with others.
• Join a senior center: Explore activities, fitness classes, or interest-based groups available in senior centers near you.
• Find a club or hobby group: Whether it’s a book club, gardening group, or fitness class, joining a club provides a built-in social circle and is a great way to stay socially active in retirement.
• Volunteer: Giving back to your community can be a fulfilling way to meet like-minded people while making a positive impact.

Embrace technology for connection

Technology can bridge the gap between distance and connection, making it easier to stay in touch with loved ones and engage in online communities. While learning new tech can feel overwhelming at first, taking small steps can make a big difference. Older adults can start by watching how-to videos online or asking friends and family for guidance. These resources provide hands-on support and can make learning feel more approachable.

Start by mastering:

• Smartphones: Learn how to use messaging apps, check emails, and manage contacts.
• Texting & video calls: Use apps like FaceTime, Zoom, or WhatsApp to chat face-to-face with family and friends.
• Social media platforms: Platforms like Facebook and Instagram can help you stay updated on loved ones’ lives and reconnect with old friends.
• Online forums & groups: Join online communities tailored to your interests, such as hobby forums, support groups, or local Facebook groups.

By staying socially active—both in-person and online—you can build strong relationships, reduce loneliness, and create a more fulfilling retirement lifestyle.

Challenge Negative Thoughts

You might consider:

• Cognitive restructuring: Cognitive restructuring is a technique that helps you identify and replace negative thoughts with more balanced and constructive ones. When you catch yourself thinking something discouraging, try reframing it in a way that empowers you.

For example, instead of saying, “I’m too old to learn something new,” try saying, “Even though this might take me a long time to learn, I’m up for the challenge and know I have wisdom and experience on my side.” By shifting your perspective, you create space for confidence and growth instead of self-doubt.

• Practicing gratitude: Worry often comes from focusing on what could go wrong. Practicing gratitude helps shift your mindset toward what is going right, making you less prone to worry and more aware of the things you appreciate in life. You might try keeping a gratitude journal to write down three things you’re thankful for each day, taking a moment in the morning or before bed to reflect on positive experiences, or expressing appreciation to loved ones to strengthen connections and reinforce positive thinking.

“Our mind is within our control. So when we begin to make up a story about “the worst case scenario” we divert our thoughts away from what is going well. Shifting our focus to gratitude can instantly change our thoughts and mood. Having a daily gratitude practice can eliminate the habit of negative judgments over time.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

By challenging negative thoughts and embracing gratitude, you can retrain your mind to focus on the present and reduce unnecessary worry.

Limit Information Overload

Access to information is easier than ever, but it’s a double-edged sword. Being able to constantly seek out anything you want, whenever you want, can be overwhelming. It can introduce increased worry and anxiety in your life, especially if you’re already concerned about your health, money, or world events.

Limit information overload by doing the following:

• Reduce how much news you consume: Set specific times of day when you allow yourself to check the news or scroll social media.
• Only use reputable sources for information: When you’re looking for news, don’t go down the rabbit hole. Stick to reputable sources you trust that don’t use fear-mongering tactics.
• Avoid social media and checking the news just before bedtime: It’s best to avoid screen time in the hours before you go to bed, and it’s vital to avoid doom scrolling, especially if you struggle with sleep.
• Focus on positive news: Seek out positive news stories to balance the negative ones. Look for “good news” sections of your favorite news outlets to find uplifting perspectives on current stories and events.

Maintain a Regular Sleep Schedule

To establish a healthy sleep routine, try the following:

• Create and stick to a consistent sleep schedule — including on the weekends.
• Develop a relaxing bedtime routine that signals to your body and brain it’s time to sleep.
• Avoid screens at least an hour before going to bed.
• Keep your sleeping area cool, quiet, and dark.
• Reduce or eliminate your caffeine intake, and don’t drink any caffeinated beverages in the evenings.
• Try to get 7 – 9 hours of sleep each night.

Talk About Your Worries with a Professional

Seeking professional support offers several benefits:

• Personalized strategies: A therapist can help you develop coping techniques that specifically address your concerns.
• Deeper understanding: You’ll work together to uncover and address the root causes of your anxiety.
• Judgment-free support: Having a safe space to express your worries can bring relief and clarity.
• Access to effective treatment: Whether it’s self-help techniques, therapy, or medication, a professional can help you explore the best options for managing anxiety.

Reaching out for help isn’t a sign of weakness—it’s a step toward greater peace of mind and a better quality of life.

Set Aside Time to Worry

Although it might feel counterintuitive to plan for worrying, having an actual “worry time” allows you to compartmentalize your feelings so you can move on with daily life. Knowing that you’ll deal with your emotions at some point can help reduce overall anxiety, so stress doesn’t dominate the rest of your day or life.

The “worry time” technique works like this:

1. Set a daily time limit: Choose a specific time each day, such as 15-30 minutes, to focus on your worries.
2. Allow yourself to worry: During this designated time, fully engage with your thoughts and write down your concerns in a journal.
3. Postpone worries: If anxious thoughts arise outside of your scheduled time, jot them down and remind yourself that you’ll address them later.
4. Shift focus after worry time: Once your worry time is up, do something enjoyable or distracting, even if it’s just for a few minutes, to reset your mind.

“In Gone With the Wind, Ms. Scarlet would say “I’m not going to think of that today.” She wanted to live in the joy of the moment and not let tomorrow’s worry concern her today. Many worries do not come to pass and therefore there was no reason to squander today with something that may never happen. How much is your peace and joy worth? Don’t let worry steal it.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

Develop a Positive Daily Routine

To create a routine, incorporate some or all of the following into your daily schedule:

• Eat meals at consistent, regular times
• Engage in activity or exercise
• Make time for hobbies or things that interest you
• Schedule social interactions
• Practice mindfulness and other relaxation techniques
• Spend time outdoors or in nature

Overcome Your Worries with Mental Health Support

Coping skills and self-care for seniors can be useful when learning how to stop worrying as you get older. However, while techniques like mindfulness and staying connected can offer valuable benefits, they’re not always enough. Seeking help from a professional is brave and shows your strength. Talkspace offers online therapy for anxiety, covered by Medicare, that makes getting help convenient and affordable.

Talkspace can be the ideal solution if you:

• Have mobility challenges
• Find accessing in-person care hard
• You can’t find providers near you
• Live in a rural area
• Seek the privacy and convenience of online care from home

Learn more about Talkspace’s online therapy covered by Medicare today.