WEBVTT 00:00:00.840 --> 00:00:04.059 You know what scares many older adults more than 00:00:04.059 --> 00:00:08.000 anything? Falling. Even if they've never had 00:00:08.000 --> 00:00:10.519 a fall, the fear alone can take over their daily 00:00:10.519 --> 00:00:13.279 life. It can make them stop doing the things 00:00:13.279 --> 00:00:16.140 they enjoy. And when we pull back from life like 00:00:16.140 --> 00:00:19.260 that, it affects everything. Our strength, our 00:00:19.260 --> 00:00:22.460 confidence, even independence. Today I'm going 00:00:22.460 --> 00:00:25.179 to show you some practical, simple ways that 00:00:25.179 --> 00:00:27.940 you can overcome the fear of falling. You'll 00:00:27.940 --> 00:00:30.559 learn what causes this fear, how it grows over 00:00:30.559 --> 00:00:33.320 time, and what you can do starting today to feel 00:00:33.320 --> 00:00:37.159 safer and more in control. I'm Robin Schiltz, 00:00:37.159 --> 00:00:39.899 a certified aging in place specialist who's helped 00:00:39.899 --> 00:00:43.280 hundreds of families create safer, easier homes 00:00:43.280 --> 00:00:45.820 for the people they love. And I'm here to help 00:00:45.820 --> 00:00:48.640 you feel steadier, not just in your body, but 00:00:48.640 --> 00:00:52.520 in your mind. Fear of falling is more common 00:00:52.520 --> 00:00:55.560 than most people realize. And here's the tricky 00:00:55.560 --> 00:00:59.579 part. It doesn't always start after a fall. Sometimes 00:00:59.579 --> 00:01:02.740 the fear shows up long before anything actually 00:01:02.740 --> 00:01:06.180 happens. Maybe someone feels a little unsteady 00:01:06.180 --> 00:01:08.760 getting out of a chair, or maybe they notice 00:01:08.760 --> 00:01:11.379 they're grabbing the wall more often, or maybe 00:01:11.379 --> 00:01:14.180 they know a friend who fell and then that shook 00:01:14.180 --> 00:01:17.650 them up. Whatever starts it, that fear can grow 00:01:17.650 --> 00:01:20.950 fast. And when fear grows, people often start 00:01:20.950 --> 00:01:23.290 doing something that actually makes the problem 00:01:23.290 --> 00:01:27.450 worse. And that is, they move less. Here's what 00:01:27.450 --> 00:01:30.890 I mean. When we move less, we lose strength. 00:01:31.310 --> 00:01:35.030 We lose balance. We lose confidence. And that 00:01:35.030 --> 00:01:38.670 increases the chance of falling. So now the fear 00:01:38.670 --> 00:01:42.030 gets even bigger. It's a vicious cycle, right? 00:01:42.189 --> 00:01:45.780 But it's one that we can break. gently and slowly 00:01:45.780 --> 00:01:49.299 and with the right support. So let's talk about 00:01:49.299 --> 00:01:53.239 how. One of the first steps to overcoming the 00:01:53.239 --> 00:01:56.340 fear of falling is understanding what specifically 00:01:56.340 --> 00:01:59.219 worries you. Are you scared of slipping in the 00:01:59.219 --> 00:02:02.760 bathroom? Do stairs feel unsafe? Does it feel 00:02:02.760 --> 00:02:05.099 hard to trust your legs when you first stand 00:02:05.099 --> 00:02:08.520 up? Take a moment and think about it. Naming 00:02:08.520 --> 00:02:12.280 the fear is powerful. It tells your brain, okay, 00:02:12.469 --> 00:02:15.370 This is the problem, and we can work on this. 00:02:16.370 --> 00:02:22.629 Next, let's talk about something else that most 00:02:22.629 --> 00:02:25.430 people don't realize. The fear of falling is 00:02:25.430 --> 00:02:28.949 not just emotional. It's physical, too. When 00:02:28.949 --> 00:02:31.770 we're scared, our bodies tense up. Our steps 00:02:31.770 --> 00:02:35.009 get smaller. We shuffle. We hold our breath. 00:02:35.469 --> 00:02:38.650 And all of that makes balance harder. So part 00:02:38.650 --> 00:02:41.449 of the solution is learning how to feel calmer 00:02:41.449 --> 00:02:44.849 and more relaxed in your movements. A simple 00:02:44.849 --> 00:02:47.750 place to start is with deep breathing. I know 00:02:47.750 --> 00:02:51.009 it sounds basic, but trust me, it helps. When 00:02:51.009 --> 00:02:53.590 you're about to walk across a room or stand up 00:02:53.590 --> 00:02:57.530 from a chair, take one slow breath in and one 00:02:57.530 --> 00:03:01.069 slow breath out. It steadies you, it slows your 00:03:01.069 --> 00:03:03.189 heart rate, and it gives your body a cue that 00:03:03.189 --> 00:03:07.539 says, we're okay. Another big help is practicing 00:03:07.539 --> 00:03:10.979 strength and balance exercises, but in really 00:03:10.979 --> 00:03:14.360 small, safe steps. Most people think they need 00:03:14.360 --> 00:03:17.680 a whole, full workout, but you don't. Just a 00:03:17.680 --> 00:03:20.000 few minutes a day can make a huge difference. 00:03:20.580 --> 00:03:22.979 Things like standing and holding onto the kitchen 00:03:22.979 --> 00:03:25.520 counter while lifting one foot for a moment, 00:03:25.960 --> 00:03:28.360 or sitting in a chair and gently marching your 00:03:28.360 --> 00:03:31.580 feet. These tiny movements build strength over 00:03:31.580 --> 00:03:34.949 time, and that strength builds confidence. And 00:03:34.949 --> 00:03:38.530 confidence is everything. If someone's dealing 00:03:38.530 --> 00:03:41.110 with a strong fear of falling, I always tell 00:03:41.110 --> 00:03:44.469 them you don't have to do this alone. A physical 00:03:44.469 --> 00:03:47.710 therapist can teach exercises that match your 00:03:47.710 --> 00:03:51.030 specific need. An occupational therapist can 00:03:51.030 --> 00:03:53.330 show you how to move more safely around your 00:03:53.330 --> 00:03:57.009 home and make daily tasks feel easier. And of 00:03:57.009 --> 00:03:59.389 course, making a few changes at home can give 00:03:59.389 --> 00:04:02.870 you a big confidence boost too. You know the 00:04:02.870 --> 00:04:05.870 areas that tend to be the most risky. They are 00:04:05.870 --> 00:04:09.430 bathrooms, bedrooms, stairs, and entrances. Simple 00:04:09.430 --> 00:04:12.449 things like grab bars, brighter lighting, night 00:04:12.449 --> 00:04:16.189 lights, secure handrails, non -slip rugs, and 00:04:16.189 --> 00:04:18.990 shoes with good traction can make a world of 00:04:18.990 --> 00:04:21.949 difference. Even adding a sturdy chair near the 00:04:21.949 --> 00:04:24.149 front door so you can sit and put your shoes 00:04:24.149 --> 00:04:27.589 on can ease that feeling of rushing or wobbling. 00:04:28.370 --> 00:04:30.750 Let me touch on something else that happens a 00:04:30.750 --> 00:04:34.339 lot. Sometimes family or caregivers notice the 00:04:34.339 --> 00:04:36.959 fear of falling before the older adult is willing 00:04:36.959 --> 00:04:39.980 to talk about it. And that fear can come out 00:04:39.980 --> 00:04:43.000 in other ways, like avoiding leaving the house, 00:04:43.379 --> 00:04:47.040 or hesitating before standing up, or moving more 00:04:47.040 --> 00:04:50.100 slowly than usual, or skipping activities the 00:04:50.100 --> 00:04:53.459 person used to enjoy. If that's you or someone 00:04:53.459 --> 00:04:56.500 you love, please know this. There's nothing wrong 00:04:56.500 --> 00:04:59.420 with being afraid. Fear is just your brain trying 00:04:59.420 --> 00:05:02.740 to protect you. but it can also hold you back, 00:05:03.019 --> 00:05:06.180 and you deserve better than that. Another thing 00:05:06.180 --> 00:05:09.199 that helps tremendously is planning ahead. For 00:05:09.199 --> 00:05:12.100 example, knowing where to put your hands before 00:05:12.100 --> 00:05:14.980 you stand, or doing a quick scan of the room 00:05:14.980 --> 00:05:18.199 before you start walking, or placing items you 00:05:18.199 --> 00:05:21.740 use often within easy reach. Little habits like 00:05:21.740 --> 00:05:25.000 this reduce uncertainty, and uncertainty is a 00:05:25.000 --> 00:05:28.100 big part of fear. And something else I want you 00:05:28.100 --> 00:05:31.180 to remember Overcoming the fear of falling is 00:05:31.180 --> 00:05:34.660 not about being fearless. It's about being prepared. 00:05:35.120 --> 00:05:37.439 It's about feeling safer because you've built 00:05:37.439 --> 00:05:40.319 up some strength, made some changes, and taken 00:05:40.319 --> 00:05:43.560 some small steps forward. Those little steps 00:05:43.560 --> 00:05:47.459 matter. Every bit of progress adds up. So if 00:05:47.459 --> 00:05:49.100 you're listening right now and you're thinking, 00:05:49.540 --> 00:05:52.360 all right, I'm scared, but maybe I can try this, 00:05:52.680 --> 00:05:56.100 I want you to know that you absolutely can. Just 00:05:56.100 --> 00:05:59.100 start with one thing today. Maybe that means 00:05:59.100 --> 00:06:02.740 moving a throw rug, or practicing standing up 00:06:02.740 --> 00:06:05.279 and sitting down and doing that a few times. 00:06:05.759 --> 00:06:08.899 Maybe it means asking for help. Whatever it is, 00:06:09.379 --> 00:06:12.420 it counts. And you're not alone in this. Fear 00:06:12.420 --> 00:06:15.920 is normal, but confidence is possible. And you 00:06:15.920 --> 00:06:19.860 can get there, one small step at a time. So thank 00:06:19.860 --> 00:06:22.689 you for joining me today. If this episode brought 00:06:22.689 --> 00:06:25.170 a little peace to your day, please share it with 00:06:25.170 --> 00:06:27.769 someone you care about. Maybe someone who could 00:06:27.769 --> 00:06:31.050 use a reminder to pause and reflect. You'll find 00:06:31.050 --> 00:06:33.910 more resources for seniors and caregivers at 00:06:33.910 --> 00:06:37.490 seniorsafetyadvice .com. And come back tomorrow 00:06:37.490 --> 00:06:40.569 for another daily moment of guidance and encouragement, 00:06:41.009 --> 00:06:43.889 right here on the Senior Safety Advice Podcast. 00:06:44.389 --> 00:06:47.189 Until next time, take care. Bye.