Learn to recognize the symptoms and then work at finding solutions to deal with them.

Mala’s day began at 6.00 a.m. After supervising the maids, she would get her son ready for school and leave for work. As an ad manager, her day involved meetings and setting new targets. She ended up working 16 hours a day with endless cups of tea, a sandwich at lunch and be exhausted by the time she got home. Dinner was a bowl of soup from a packet. Is Mala’s life heading towards a disaster?

Listen to your body

How does one realize if one is stressed? Fitness expert Panday explains, “You must learn to listen to your body. Lower back pain, loss of appetite, insomnia, bone aches, headaches are physical symptoms. Getting angry more often is also a sign of stress.”

Overwork leads to stress so the first step is to watch for the signs of being overworked. Psychologist Salma Prabhu says, “The first sign is lack of sleep followed by not finishing work on time and then errors. All this causes acidity and headaches, minor initially but later leading to heart disease and blood pressure. Loss of appetite or binge eating is another symptom. So are skin ailments like psoriasis, depression and anxiety.”

So how does one let go and avoid stress? First identify the triggers and set them right. “For instance, if the stress is due to work pressure, then one needs to identify whether it is a bad boss, time management issues or lack of capability. Then monitor and seek help to cope. Systematic desensitisation is a technique used for phobias and anxiety. The anxiety level in stress is very high. So the patient is asked to relive a situation in the mind and then led through progressive muscular relaxation. He/she learns to relax and cope with a stressful thought or situation. Letting go of stress is not easy. Some individuals who have personality disorders like OCD are perfectionists and not only experience stress themselves but also are the cause of stress in others.”

Seek a solution

Not many realise how eating patterns change when one is stressed. Dietician and nutritionist Dr Sujata Udeshi says, “Stress comes in many forms so one can beat it with diet. The best choices are foods rich in anti-oxidants like fresh fruits, vegetables, healthy oils and grains. Include plenty of green vegetables and yellow orange fruits. A fistful of nuts is another good option. Whole grains and pulses are a must but those with weak digestion must avoid them. Say no to oily and fried food and fermented and processed foods.”

Ref: http://www.thehindu.com/arts/magazine/article2813790.ece 

Women love a good gossip, and now we don’t need to feel guilty as scientists claim idle chit-chat benefits both the gossiper and society.The team from the University of California, Berkeley say gossiping can help control bad behaviour, prevent someone being exploited and even lower stress levels.

The study focused on pro-social gossip where those passing on information are warning others about untrustworthy or dishonest people.’We shouldn’t feel guilty for gossiping if the gossip helps prevent others from being taken advantage of,’ says lead author Matthew Feinberg.’Gossip gets a bad rap,’ says Mr Willer. ‘But we’re finding evidence that it plays a critical role in the maintenance of social order.’

Ref: http://www.marieclaire.co.uk/news/world/534173/gossiping-lowers-stress-levels.html

Caregiver burnout can have serious, even fatal, consequences. Here are tips for helping prevent burnout:

• Breathe deeply and relax. When we feel stressed, we tense our bodies and our breathing becomes quick and shallow. This makes us more stressed and anxious, causing us to tighten up even more. Deep breaths will help you relax and break this cycle of tension.
• Divide the issues into manageable pieces. If your responsibilities feel overwhelming, it can help to break them down into smaller chunks. Dealing with the pieces individually won’t seem so difficult. Make a list of the issues and tasks, and think about them one at a time.
• Give yourself treats. Do things that replenish your inner resources, both mentally and physically. They do not have to be expensive or time-consuming. Take 10 minutes to do something you enjoy, something that is just for you. It will help you avoid feeling resentful.
• Keep your sense of humor. Even in tough situations, do what you can to see the lighter side. It is worth setting aside time to do something just because it is fun — especially if it makes you laugh. Laughter is not a luxury; it is a remedy for stress and overload.

Take breaks. No one can hold up under constant strain. Each of us needs periods of relief. A break doesn’t have to be long, and it doesn’t have to be special. Just 10 to 30 minutes away from responsibilities can recharge your batteries and increase your stamina.

For further reading log on to

http://www2.timesdispatch.com/lifestyles/2012/jan/22/tdflair04-modern-aging-caregiver-stress-ar-1621811/

-      Food rich in amino tryptophan and while it can make people sleepy, it also aids in the production of the neurotransmitter serotonin, which calms and helps regulate feelings. Production of serotonin can elevate mood and ward off depression. Serotonin also helps promote adequate sleep.

-      To combine tryptophan-containing foods with complex carbohydrates, such as whole grains, because they increase absorption and aids in the production of serotonin.

-      Eating other foods notable for their levels of tryptophan, including shrimp, spinach, chicken, tuna, soybeans, milk, salmon and eggs. Vegetables such as asparagus, broccoli, and cauliflower are also great sources.

-      Chamomile tea promotes general relaxation, relieves stress and aids sleep.

-      Omega-3 fatty acids rich foods, including walnuts, salmon, sardines, flax seed and omega-3 fortified eggs.

-      Zinc-rich foods e.g. spinach and meat can have calming effects because they help stabilize metabolic rate, balance blood sugar and aid in the optimal function of the immune system.

Reference: http://www.upi.com/Health_News/2011/12/21/Expert-Some-foods-can-reduce-stress/UPI-35901324509362/?spt=hs&or=hn

While senior citizens are slowly getting accustomed to the spare time that comes with retirement and grown-up children and their families busy with their own lives and often living in different parts of the world, what often has an irreversible impact on this second-life that they painstakingly create is the death of a partner or spouse.  Often, this loss leads to depression and severely impairs the senior person’s ability to lead a fulfilling life.  The initiative therefore to create an avenue for people seeking companionship in their old age is a welcome step; counselling however is a must especially in the Indian context where we continue to see a taboo with remarriage.
It is important to counsel senior citizens who are often embarrassed by their normal needs and desires and reluctant to express themselves freely due to social norms and stigmas.

Grown up children too need to be sensitised to their parent’s need for companionship and love irrespective of their stage of life; it has to be reiterated that we are entitled to a full and happy life irrespective of our age.
Senior citizens need the support and encouragement of their children to take the required steps towards a fulfilling life and break the drudgery that is so far associated with old age.