As seniors navigate retirement, financial anxiety can become a significant issue, impacting both mental and physical well-being. Rising healthcare costs, uncertain economic conditions, and the challenge of managing fixed incomes can all contribute to financial stress. ONC reached out to Michael White, who is a CERTIFIED FINANCIAL PLANNER® professional at Dreher Financial Partners of Southern Pines. We asked White to help us understand current financial anxiety seniors may be facing and offer insight and suggestions for managing financial stress.
Here we are, in the month of April, hovering between winter wind and summer sunshine. Spring reminds us that growth takes time, patience, and a little bit of sunshine. In this month’s issue, we’re focusing on balance and growth.
In our feature article, ONC sits down with Michael White, a CERTIFIED FINANCIAL PLANNER® professional at Dreher Financial Partners of Southern Pines. We chat with White about the anxiety many seniors face in today’s financial climate. White helps us understand not only why we’re feeling anxious but what we can do to mitigate risk, invest with confidence and make the most of our finances.
In this month’s Ask the Expert, Amy Natt answers a reader’s question about helping a parent age with purpose and make the most of the later years, which are still full of vitality, meaning and legacy-building.
Amy Phariss, LCMHCA dives into the nervous system in this month’s Mental Health Matters. It’s easy to feel overwhelmed, but there are many steps we can take to balance our nervous system for better overall health and wellness. From cold water to breath work, Phariss shares specific, actionable steps for a nervous system reset.
October is a gentle month. There are constant reminders of change. we are lucky, toward each other. We have lingering conversations over the flames flicker. Smoke dances around us in a circle. We zip our jackets
In this month’s feature, we’re starting an important conversation: care community for ourselves or a loved one? Fox Hollow Senior Robin Hutchings offers inside perspective for making this decision.
In Ask the Expert, Amy Natt answers a reader’s question regarding away without any estate planning. Without a will or access to important
Finally, we’ve got calming recipes to add to your repertoire to help balance the body and calm the mind. From the foods we eat to the air we breathe (and how we breathe it), we can help our bodies and minds recenter and strengthen, leading to resilience and better energy.
We are sending you sunshine, a slight breeze and all the beauty of spring (minus the pollen). Oh, and a little Maslow to round the month out:
Physical therapist Dr. Sara Morrison of Total Body Therapy and Wellness potential diagnostic tools used in physical therapy to help diagnose these tools differ from what other doctor’s offices may offer.
I’m going to agree with Nathaniel Hawthorne this month, who wrote: I cannot endure to waste anything so precious as autumnal sunshine spent almost all the daylight hours in the open air.
“You will either step forward into your growth or you will step back into safety.”
— Abraham Maslow
Here’s to enjoying the October sunshine, falling leaves and daylight
In this interview, we explore rising inflation and interest rates, financial risks currently affecting seniors (including healthcare costs) and how to plan for a sustainable, worry-free retirement. White shares insights on budgeting, smart investment decisions, and financial planning techniques that can help seniors gain confidence and stability in our financial future. We appreciate and thank Mr. White for his time, expertise and willingness to share both with the community.
AOS Q&A
1. How are rising inflation and interest rates affecting the financial security of retirees, and what strategies can they use to maintain their standard of living?
a. Rising inflation, for an extended period of time, can make it harder for retirees to maintain their standard of living. While planning for retirement, it is important to consider inflation and ensure that your retirement projections account for rising cost in the future. Investors who want to reduce uncertainty in the event of higher than expected inflation may benefit from various inflation hedging strategies such as inflation protected securities or various bond and equity strategies. We always plan for higher expected future expenses, however, we are seeing things cost more today than they did several years ago. While inflation is coming down, it doesn’t mean that prices are coming down.
They just aren’t rising as fast as they have in the last several years. One way the Federal Reserve tries to combat inflation is by adjusting the federal funds rate. This has dramatically increased in the last couple of years which has caused higher interest rates – rates that we have not seen in approximately 20 years. However, with this increase in interest rates brings opportunity. We know things are more expensive today but higher interest rates may be a good thing for retirees. Those that have accumulated a “nest egg”, can take advantage of the higher interest rates by allocating a portion of their assets into income paying investments that are now delivering a higher interest rate (more income). Overall, this could increase the returns generated from the income portion of the portfolio over a long period of time.
2. What are the biggest financial risks senior citizens face in today’s economy, and how can they mitigate these risks?
a. Rising cost of living (inflation), market volatility, insufficient savings, high investment fees and expenses and fraud are some of the top concerns and risk. Our role as a trusted advisor is to try to mitigate risk where appropriate. When helping plan for retirement, it is important to consider all of the above factors and develop a written strategy to follow. We discuss developing and maintaining a budget, planning for future expenses and help them determine if they have enough resources. If not, how can we adjust the portfolio to generate more income, fine tune discretionary spending or find part-time employment while retired. Sticking to a written investment strategy
and following that strategy while making adjustments when necessary, and ensuring that your retirement assets are working for you – not generating hefty commissions or high investment fees that can impact your overall growth of your assets. It is important that you find a qualified independent financial advisor to develop a plan that fits your needs before you retire and during your retirement years. Fraud among senior citizens has increased over the years with the advancement of technology and crypto currencies (Bitcoin as an example). I have seen firsthand an individual that was a target of a scam involving crypto and meeting someone online. In this case, it was what’s called a sweetheart scam. This is when someone creates a fake online profile, speaks to you on the phone and over time gains your trust and affection then eventually manipulates you into sending them money or providing them access to your financial accounts. You should never give out your banking information, investment account information or personal information to anyone online. Other scams claim you owe money for various reasons. If you do receive a message, it is important to always verify the sender. Check the email address, Google the agency phone number they are claiming to be from and call the number that shows on Google –not the number in the email or text message.
3. How can retirees adjust their investment portfolios for sustained growth without taking on too much risk?
a. Nothing in the stock market is guaranteed. If there is a guarantee, it is usually some sort of financial product that is being sold. One of the most popular being an annuity.
Annuities can be an important piece of someone’s retirement plan but it often comes with hefty fees, large commissions for the agent and can lock you in the product for an extended number of years which doesn’t give you much flexibility with your assets.
When looking for sustained growth, ask yourself, how much risk am I willing to take and what is my goal with my portfolio. We can control your risk - developing a written investment strategy that shows how much of the portfolio will be in income investments vs. growth investments. We can control your cost - avoiding high investment management fees, mutual fund fees, high commissions, etc. However, nobody can control the return of the market. Building a balanced diversified portfolio that fits your needs in retirement is the best way to ensure that you are not taking too much risk. Budgeting so we know how much you need to take
from the portfolio on an annual basis and determining if it is a reasonable withdrawal rate. If you stick to your strategy, especially during tough market conditions, I believe you will have a good investment experience over a long period of time with a balanced, diversified portfolio.
4. With increasing healthcare costs, are there steps seniors can take to ensure they can afford longterm medical care without depleting their savings?
a. Increased medical expense or retirement facility expense is becoming a large portion of spending for senior citizens. Long Term Care insurance has proven that it was not a very good solution for providing financial stability when seniors needed to access the policy.
Many policies have been sold to other carriers, offered the insured a buy-out, or offered to reduce your monthly benefit while keeping your premiums the same. One solution for younger retirees is to potentially find a part time job or going back to work full time. I know a younger retiree that was already retired when we met. We suggested they go back to work to help supplement their spending needs. They ended up finding a full time job which provided health insurance coverage and generated additional income without the need to rely heavily on the portfolio. The financial impact on the retirement savings was tremendous. They were able to stop the withdrawals from the portfolio and delay taking social security until 70. During the planning discussions, the data showed that they were on track for a more comfortable retirement once they do stop working full time.
5. How does market volatility impact those who rely on fixed incomes or Social Security, and what strategies can help ease financial stress?
a. One way to ease the financial stress of market volatility is to delegate that responsibility to your trusted advisor. Like I mentioned above, if you have a strategy and stick to it, volatility can be an opportunity to take advantage of various price movements in the markets. A good portfolio is like a good flower garden, you have something in bloom all year round. That quote is true when we experience market volatility. This isn't always the case but diversifying investments may help stabilize your portfolio during difficult market conditions.
6. What are some common financial mistakes senior citizens make in uncertain markets, and how can they be avoided?
a. The most common mistake people make in uncertain markets is having a short term focus and giving up on the market during times of heightened anxiety. Investing can be like a roller coaster. It is important to keep your eye on the horizon: maintain a long term view. Stay in your seat: Attempting to time the market
to avoid the worst days could cause an investor to miss out on some of the best days (see chart below). Consider that $1,000 invested in the S&P 500 Index back in 1990 would have grown to $27,221 by the end of 2023 if left untouched. However, if an investor had pulled their money out and missed the single best day over the more than 30-year period, their ending wealth would be reduced by nearly $3,000. Worse, if an investor had missed the five best single days, their ending wealth would be reduced by more than $10,000. Over the course of decades, even a few days can make a big difference.
b. The same way theme-park goers can choose rides that align with their thrill tolerance, investors can choose an asset allocation that aligns with their risk tolerance. Financial advisors can play a key role in helping you do just that—by exploring your investment objectives and time horizons, and helping you build a diversified portfolio with the appropriate level of resilience.
*Source: Dimensional Fund Advisors, 2025
7. For those worried about outliving their savings, what are the best options for generating reliable income in retirement today?
a. With interest rates at higher levels than we’ve had in approximately 20 years, there are a number of ways for retirees to build their portfolios with consistent cash flow to meet their spending needs. Some examples include U.S. Treasuries (Bills, Notes and Bonds), municipal bonds, corporate bonds and dividend paying stocks. If you have cash at the bank – look into a high yield savings account that may pay you more interest than what your standard savings account might pay. One last way to help ensure you don’t outlive your savings is to make sure you are not carrying too much debt into retirement. You do not want to be in a situation where your social security or portfolio withdrawals are going to service debt instead of enjoying yourself in this beautiful area we call home.
MENTAL HEALTH MATTERS FROM OVERWHELMED
TO
BALANCED: HOW TO RESET YOUR NERVOUS SYSTEM
Amy Phariss, LCMHCA, Clarity Counseling NC
As a therapist, I often help clients regulate their nervous system. This might sound surprising, since mental health therapy is often thought to focus on emotions/ feelings vs. the physical body. However, the body and brain work together. Our external experiences affect our internal experience, so stress from work or a troubling relationship not only affects us mentally (mood, cognition, patience, etc.) but also physically.
In fact, some of the physical problems linked to nervous system dysregulation include:
Our nervous system, including the brain, spinal cord, and nerves, controls how we experience stress, emotions, and overall mental well-being.
THE VAGUS NERVE, AN IMPORTANT PART OF THE PARASYMPATHETIC NERVOUS SYSTEM, PLAYS A VITAL ROLE IN CALMING THE BODY BY REGULATING HEART RATE, DIGESTION, AND RELAXATION.
When dysregulated—whether stuck in high alert (fight-or-flight) or shut down (freeze mode)—we may struggle with anxiety, depression, fatigue, or difficulty focusing.
Regulating the nervous system helps us respond to stress rather than react to the immediate moment, reducing feelings of overwhelm and promoting resilience. Techniques such as meditation, deep breathing, mindful movement, and other mindfulness activate the parasympathetic nervous system, helping the brain feel safe and able to calm down. With time and practice, these habits can improve mood, lower stress hormones, and strengthen our ability to cope with life’s inevitable challenges.
5 Tips to Regulate an Overactive Nervous System:
1. Deep Breathing – Try slow, deep belly breaths (e.g., box breathing) to activate the parasympathetic nervous system.
2. Progressive Muscle Relaxation – Tense and relax different muscle groups to release physical tension.
3. Cold Exposure – Splash cold water on your face or take a cool shower to help reset the nervous system.
4. Grounding Techniques – Engage your senses by touching a textured object, focusing on your feet on the ground, or using the 5-4-3-2-1 method (noting things you see, hear, feel, smell, and taste).
5. Slow, Rhythmic Movement – Walking, gentle stretching, or swaying can soothe an overactive nervous system.
5 Tips to Regulate an Underactive Nervous System:
1. Engage in Physical Activity – A brisk walk, dancing, or jumping jacks can increase alertness and energy.
2. Stimulate the Senses – Bright light, upbeat music,
or strong scents (like peppermint) can help wake up the body and mind.
3. Use Social Connection – Talking to a friend, making eye contact, or engaging in playful activities can bring warmth and engagement.
4. Practice Breathwork for Energy – Try quick, energizing breaths like the “breath of fire” or intentional sighing to increase alertness.
5. Change Your Environment – Move to a new space, go outside, or adjust lighting to signal your body that it’s time to engage.
Neglecting nervous system regulation has serious mental and physical implications, especially if it’s chronic and left untreated. A dysregulated nervous system can lead to burnout, chronic stress, relationships issues and physical health problems.
PRIORITIZING SELF-CARE AND LEARNING TO REGULATE OUR PHYSIOLOGICAL RESPONSES HELP CREATE EMOTIONAL STABILITY, MENTAL CLARITY, PHYSICAL HEALTH AND OVERALL WELL-BEING.
A well-regulated nervous system plays a key role in a healthy, balanced life.
ACROSS
1) Footnote abbr.
6) Meet activity
10) Type of solo performance
14) Go no further
15) Button on a deli scale
16) Archaeology projects
17) You can do this when you're 13
20) Cheap way to travel
21) Throw forcefully
22) Play for a sap
23) Mangy mutt
25)" Miz"
26) Tight spot
30) "The Elder" of Rome
3 I) Screwdriver or gimlet
32) Kitchen wrap brand
33) Lobbying org.
36) You can do this when you're 17
40) Small, in Dundee
41) Autobahn autos
42) Nash's "one-1" fellow
43) Fingerboard ridge
44) Colorer's need
46) Riled, with "up"
49) "Go on ... "
50)_ Carangi (Jolie title role)
51) Affair of the heart
53) Disney movie with dancing hippos
58) You can do this when you're 18
61) Buckwheat's affirmative
62) Stadium shape
63) Formal decree
64) Cartoon collectibles
65) Circus safety gear
66) Indian metropolis
DOWN
1) Phil who sang "Draft Dodger Rag"
2) Bog growth
3) Spelunker's hangout
4) Words of understanding
5) Rip to shreds
6) Old West transport
7) Suffix with "soft" or "hard"
8) Vaccine spot
9) Louvre Pyramid architect
10) Wood-dressing tool
11) Match in ability
12) Brushoff to a solicitor
13) Volcanic spew
18) High-pH substance
19) Restroom seat, slangily
23) Golfers' transports
24) Zion National Park state
26) Slow-cooked fare
27) Gelato holder
1) Footnote abbr.
6) Meet activity
10) Type of solo performance
14)Go no further
15)Button on a deli scale
28) Casting director's offer
29) "Aladdin" prince
16)Archaeology projects
30) "Shut up!"
32) Aligned oneself (with)
17)You can do this when you're 13
33) Make an appeal
20)Cheap way to travel
34) Shells, but not ziti
35) Printer's blue hue
21)Throw forcefully
37) Serengeti outing
22)Play for a sap
38) Go sour
23)Mangy mutt
42)Nash's "one-1" fellow
43)Fingerboard ridge
44)Colorer's need
46)Riled, with "up"
49)"Go on "
50)_ Carangi (Jolie title role)
51)Affair of the heart
53) Disney movie with dancing hippos
39) Cotton State (Abbr.)
25)" Miz"
44) Pres.'s military title
45) Sang to the cops
26)Tight spot
46) Mass destruction
30)"The Elder" of Rome
4 7) Overplay one's part
3 I) Screwdriver or gimlet
48) Wreck completely
32)Kitchen wrap brand
50) Iona College athletes
33)Lobbying org.
52) 180-degree turns, slangily
53) Tuned too low
54) Errand runner
36)You can do this when you're 17
55) Flower pot filler
56) Ruler marking
57) Sparkling wine town
59) _ sequitur
60) Genesis outcast
COMING OF AGE
58) You can do this when you're 18
61) Buckwheat's affirmative
62) Stadium shape
63) Formal decree
64)Cartoon collectibles
65) Circus safety gear
66)Indian metropolis
B Fred Pisco
All Things Aging Podcast!
Companion Pets Program
Recipes to Support a Healthy Nervous System
Chamomile lavender honey Tea
Chamomile and lavender help reduce anxiety and promote deep relaxation.
Ingredients:
1 chamomile tea bag (or 1 tbsp dried chamomile flowers)
½ tsp dried lavender
1 tsp honey
1 cup hot water
Instructions:
1. Steep chamomile and lavender in hot water for 5-7 minutes.
2. Strain (if using loose herbs) and add honey.
3. Enjoy warm before bed.
magnesium-riCh green smooThie
Magnesium-rich leafy greens and healthy fats help regulate stress and anxiety.
Ingredients:
1 cup spinach or kale
½ avocado
1 small banana
1 cup almond milk
1 tbsp chia seeds
½ tsp cinnamon
1 tsp honey (optional)
Ice cubes (optional)
Instructions
1. Blend all ingredients until smooth. Ice cubes can be added directly to the blender.
2. Pour into a glass and enjoy chilled.
seroTonin-BoosTing oaTmeal wiTh Bananas & walnuTs
Oats, bananas, and walnuts contain nutrients that support serotonin production.
Ingredients:
½ cup rolled oats
1 cup almond or coconut milk
½ banana, sliced
1 tbsp chopped walnuts
1 tsp honey or maple syrup
½ tsp cinnamon
Instructions:
1. Cook oats in milk over low heat until thickened.
2. Stir in cinnamon and top with banana slices and walnuts.
3. Drizzle with honey and enjoy warm.
Recipes often call for non-dairy milks these days: almond milk, oat milk, cashew milk. With all the fuss over milk, we thought we’d research the biggest question: which is healthier for our nervous system regulation? Almond milk or cow’s milk?
It turns out, both almond milk and cow’s milk can benefit the nervous system, but they each have different qualities making one better than the other, depending on your needs and preferences. Here’s a comparison of the two:
ALMOND MILK
• Magnesium: Almond milk (especially fortified) contains magnesium, which is essential for nerve function and helps regulate stress responses. Magnesium promotes relaxation and may reduce symptoms of anxiety.
• Low in Saturated Fat: Almond milk is low in saturated fat, which is beneficial for overall heart health. Heart health is linked to better stress management, as a healthy heart supports the efficient functioning of the nervous system.
• No Dairy: Almond milk is a good option for people who are lactose intolerant or have dairy sensitivities. Dairy can sometimes exacerbate inflammation or cause discomfort in some people, which may negatively affect mood and mental clarity.
• Vitamin E: Almond milk is often rich in vitamin E, an antioxidant that supports brain health and reduces oxidative stress.
COW’S MILK
• Tryptophan: Cow’s milk is a natural source of tryptophan, an amino acid that helps the body produce serotonin, the “feel-good” neurotransmitter. Higher serotonin levels are linked to improved mood, relaxation, and mental well-being.
• Calcium and Vitamin D: Calcium is essential for nerve transmission and function, while vitamin D plays a crucial role in supporting mood regulation and the immune system. These nutrients are important for overall nervous system health.
• Protein: Cow’s milk contains more protein compared to almond milk, which can help stabilize blood sugar and maintain energy levels, potentially improving focus and reducing anxiety.
WHICH IS BETTER?
• If you are lactose intolerant or prefer plant-based options, almond milk (especially fortified with magnesium, calcium, and vitamin D) is a great choice for nervous system support.
• If you tolerate dairy and want to boost serotonin production or get extra calcium and protein, cow’s milk might be a better option.
Ultimately, both can be part of a healthy diet to support the nervous system. The choice depends on your dietary preferences, tolerance, and specific nutritional needs.
Choice. Comfort. You.
You deserve classic charm, modern senior living, and the freedom to do what you love. With Assisted Living or Memory Care at Fox Hollow, our compassionate, long-standing team is here to help you make the most of each day. From our care to our activities calendar, dining menus, and lifestyle options, this is your home—where everything is customized just for you.
RECEIVE CARE YOU CAN DEPEND ON
• Exercise classes and on-site wellness therapy
• Weekly housekeeping and linen service
• Scheduled, local transportation
• Award-winning Bridge to Rediscovery™ Memory Care
DISCOVER ACTIVITIES AS FUN AS YOU
• Lifestyle360 activity program for well-rounded days
• Live entertainment, movie nights, and game-watching parties
• Resident clubs and spiritual services
FEAST ON FIVE STAR FLAVOR
• Signature, chef-prepared dishes served restaurant-style daily
• Individualized options to accommodate preferences and dietary restrictions
• Private rooms available for family dining
• Always Available Menu so you can dine whenever you like
