The Hindu Business Line : Beating stress

It is no longer mind versus body, but mind and body. Scientists and clinicians agree that the two are inseparable. And therein lies the answer to stress.

Described symptomatically as fatigued, tired, weary, dull, stressed-out, weak and so on, stress has become another of the great levellers as no one — from the top-flight executive to the shop-floor worker and from housewives to children — appears immune to it. All of us experience stress at some time or the other. And very often because of our busy work schedules we tend to ignore the problem. But if left unattended, stress can lead to serious physical, mental and psychological problems.

Stress can be physical, psychological or mental; but the last one is most common. But it is mental stress that is becoming a contagion as our lifestyles become more sedentary and we become machine-dependant. In this technology-driven, materialistic world, where everyone is in a constant race to grab ever-shrinking opportunities, stress has become the back-pack.

With our lifestyle becoming more sedentary and machine-dependent, stress has become a common problem. To some extent, it is useful in driving us to achieve our goals. But, then, too much of anything is dangerous. During activities that require extra drive, such as meeting deadlines, achieving targets and so on, the brain is overly stimulated and sets off a chain reaction in which some 1,500 chemical reactions happen in the body to meet those extra energy levels. Neurotransmitters are activated, hormones are released (the chief being the cortisol hormone from the adrenal gland) and nutrients are metabolised rapidly.

These reactions alter the work of the main organs such as the heart, the digestive system, the brain, and so on. The cardiovascular system steps on the accelerator to supply the extra nutrients required by various organs; blood pressure rises; muscular tension is heightened; the pupils are dilated for better vision; the mobility of the stomach and the intestines decreases... the whole body is in a state of high alert. These reactions are commonly referred to as "the fight or flight response", where the body is being prepared to expend increased physical energy necessary for survival.

Today, stress is largely psycho-social in nature. So in most cases, the need to respond physically to stress may not be necessary. The by-products of these reactions linger on in the body long after the stress period has passed, causing major problems. Chronic stress affects the entire body causing slow but progressive deterioration. The worst scenario is when the individual does not even realise that he is suffering from a stress syndrome.

Physical symptoms

These can be caused by illnesses, apart from other factors. So, it is important to medically treat conditions such as ulcers, compressed disks and other physical disorders. The physical problems resulting from stress include sleep disturbance, back, shoulder or neck pain, tension or migraine headache, pre-menopausal syndrome, an upset stomach or acidity, cramps, heartburn, irritable bowel syndrome, constipation, diarrhoea, weight gain or loss, eating disorders, hair loss, muscular tension, fatigue, high blood pressure, irregular heart beat, palpitation, asthma or shortness of breath, chest pain, sweaty hands, cold hands or feet, skin problems (hives, eczema, psoriasis, tics, itch and the like), periodontal disease, jaw pain and dizziness.

Emotional symptoms

Like physical signs, emotional symptoms such as anxiety or depression can mask conditions other than stress. It is important to find out whether they are stress-related or not. They include nervousness, anxiety, depression, butterflies in the stomach, irritability, moodiness, frustration, memory problems, lack of concentration, trouble thinking clearly, feeling out of control, phobias and over-reactions.

Anti-social behaviour displayed in stressful situations can cause rapid deterioration of relationships with family, friends and co-workers, as stress tends to make one argumentative, quarrelsome, prone to violence, road rage and over-reaction.

Severe stress reactions that persist for long periods and recur without warning after a traumatic event or after an intense experience such as an accident, hospitalisation, or loss, may become a post-traumatic stress disorder (PTSD). Professional assistance is essential to deal with such situations.

Coping strategies include a regular exercise regime, healthy eating and relaxation. Regular exercise reduces blood pressure lowers the resting heart rate, releases toxic products through sweat, induces good relaxation and sleep, increases concentration, especially the aerobic exercises where it is purely a sustenance of mind, improves lung-function and relaxes tensed muscles.

Exercise is a good stress-buster because any physical activity over 20 minutes helps the body to secrete hormones called endorphins that create a feeling of euphoria and wellness in the body.

A workout schedule of five-six days per week is good. Aerobic exercises, including walking and cycling, should be part of the regimen and must be done at least three days a week. The remaining days, practise light weight training for the chest, abdomen, shoulders, thighs and back muscles. Your daily schedule should be 45 to 60 minutes and should include stretching the major group of muscles such as the front of thigh, back of thigh, back, shoulder and arms, and rotations of the spine. And don't forget the cooling-down periods which are crucial for relaxation.

Simple relaxation techniques will also ease mental and physical strain. Try this for instance: press shoulder blades gently against the back of your chair and the sides of your feet against a wall or partition boards and hold position for about three seconds. This way you can relax your feet even while you are at work. The routine strengthens the muscles and can be repeated four to five times and twice or thrice a week. Deep-breathing exercises improve lung function and are relaxing at the same time. The increased oxygen intake helps replenish the energy levels and rejuvenate the brain.

Other forms of physical activity such as swimming, brisk walking, or any other sport help a person to cope with work-related stress as they distracts one from the daily routine. Another proven exercise is, of course, yoga. A few yoga postures such as the savaasana, the vajraasana and the padmaasana relax the body and the mind.

A healthy mind is also a perquisite to a healthy body. And, some mind-relaxation techniques are meditation, and deep breathing.

So, instead of getting fatigued by simply saying that you are stressed, begin to address it. It is simple. It is manageable. Start today.

(The authors are Chennai-based consultant physiotherapists and can be contacted at postures4u@yahoo.co.in)

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