05 January,2010 07:10 AM IST | | Aviva Dharmaraj
After two high profile executives succumbed to stress-related heart attacks in the last two months, medical experts have reason to warn us against what's being dubbed as executive stress
Bollywood stars, sports icons and head honchos aren't the only guys collapsing from stress. The deadly malaise has now seeped its way into boardrooms and everyday vocabulary, resulting in a dramatic rise in the number of stress-related disorders, say city psychiatrists.
2 deaths, 2 months
Ranjan Das, CEO and MD of SAP India, died of cardiac arrest at 42.
R Ravimohan, the man credited with building India's largest credit rating agency, Crisil, died on December 28 after having suffered a heart attack.
Your personality decides
Apart from lifestyle, Dr Chhabria believes social conditioning plays a key role in determining who is more likely to suffer a heart attack. "Men find it difficult to express any emotion other than anger," she says. However, that is not to say that every man in a high-pressure job, and below the age of 40 is doomed. "A lot depends on the way an individual deals with stress," says Dr Chhabria. "It's important for us to identify and understand what our individual stress triggers are. For instance, we know that exercise is good for us, but if you are likely to get stressed about exercising, then that can be counter-productive."u00a0u00a0
What are the factors that determine stress triggers? Personality determines how a person is likely to deal with stress. So, a 35 year-old male who feels bound to a high-pressure job, trapped in an unhappy marriage, is out of touch with his feelings, and who defines himself as a perfectionist is likely to be heading for cardiac trouble.
"The younger you are, the worse the prognosis," says Dr Hasmukh Ravat, head of the cardiology department, Wockhardt. "Younger people don't have the collaterals that come with age. After a point, nature looks after the blood-supply to the heart," elaborates Dr Ravat.
Smokers, diabetics worst hit
Smokers are another high-risk group. "Smoking is the number one reason for cardiac arrests," says Dr Hemant Kumar, consultant cardiologist with Leelavati Hospital. However, nurture doesn't necessarily play a bigger role than nature in determining who's more prone to dying of cardiac trouble. "Individuals suffering from high BP, diabetes or a family history of cardiac trouble are prime candidates for cardiac arrest," says Dr Kumar.
Signs that you are stressed include irritability, mood swings, feelings of loneliness, isolation and depression, procrastination, an increase in alcohol, drug and nicotine consumption.
Competitiveness kills
Competitiveness seems to be the driving force behind higher stress levels. "Today, everybody wants to be rich and famous," says Dr Chhabria. And that's a sentiment echoed by Dr Ravat.
"When I was growing up, fathers wanted their sons to grow up to become doctors, lawyers or engineers. Settling in those professions typically takes a long time. Today, everyone wants to be an MBA. By the age of 23-24, they are earning huge salaries, but working 12-14 hour-long days. Nobody pays that kind of money without expecting something in return," says Dr Ravat.
So, does that mean the future is bleak for every young, successful MBA out there? Not really. "Go for regular heart check-ups, do the stress test, quit smoking if you do, exercise regularly, and learn relaxation techniques," advises Dr Ravat.
At the end of the day, passion is what counts. "It's important to enjoy what you do. Travel, listen to music, do yoga, basically do what makes you happy," says Dr Chhabria.
How to tell if you are stressed at work
1. Do you increasingly feel like you are no longer part of your team?
2. Do you wake up with a sinking feeling about having to go to work?
3. Do you obsessively keep track of time while at work and wait for when you can finally go home?
4. Do you often feel ill the minute you step into office and wish you could rest?
5. Has your productivity been steadily declining over the last few weeks?
6. Do you have trouble sleeping at night, because you are thinking of the following day's workload or impending deadlines?
7. Have you lost your sense of humour, grown moody and are easily agitated?
8. Have you lost interest in sex?
9. Have you gained or lost a significant amount of weight within a short span of time?
10. Do you suffer from frequent headaches, backaches or a stiff neck?
11. Do you use cigarettes, alcohol or drugs to relax before/after/during work?
If you have answered "Yes" to at least 8 questions, it might be time to have a talk with a supportive colleague in your organisation or seek professional help.
Stay away from foods that feed stress
The next time you decide "it's okay" to have your third, after-work drink because you need to relax, think again. Alcohol actually increases the secretion of adrenalin, thereby increasing irritability. Excess intake of alcohol results in insomnia and increases the chances of fatty deposits in the heart. Here are five other things you need to cut back on to reduce stress levels:
Junk food Getting the right percentage of protein, fats and carbs in your diet is key. Junk food contains an uneven distribution of saturated fats and carbohydrates. Even worse, it comes packed with sodium, which leaches your body of water and essential nutrients.
Tea, coffee, cocoa and colas These contain neuro stimulators including caffeine and xantheose or Theobromine. If you are stressed you are likely to feel even more anxious after consuming a caffeinated beverage, which can lead to insomnia.
Egg yolks Egg yolks contain a high percentage of cholesterol.
Cashews, almonds and other nuts A handful of unsalted nuts can actually be good for your heart as they help decrease levels of LDL or "bad" cholesterol and maintain levels of "good" cholesterol. Still, given their high fat contact, it's best to eat nuts in moderation.
Individuals suffering from high BP, diabetes or a family history of cardiac trouble are prime candidates for cardiac arrest.
- Dr Hemant Kumar
Sudden cardiac arrest (sca) kills 1,000 people a day or 1 person every 2 minutes
After motor vehicle accidents, heart attacks are the primary killer among the youth
Approximately 4,280 out of every 1 lakh people die every year from SCA in India alone
It is estimated that 95% victims of Sudden cardiac arrest victims die before they reach a hospital or emergency service
6 point plan to wallop stress
Feeling stressed? Here are some small changes that can help make a big difference:
Play cricket
You've heard it before, and we'll say it again. Exercise is good for you. Just 30 minutes of moderate physical activity, four times a week, is effective in avoiding heart problems and even diabetes. Brisk walking, swimming or playing a low-intensity sport like golf works well. Keep in mind though that over-exercising can have an adverse effect and result in an increase in depression.
Laugh out loud
So what if you're watching an episode from FRIENDS for the fifth time? If it makes you laugh, do it. Feeling a case of the blues? Go to the neighbourhood DVD store and rent DVDs of Charlie Chaplin, The Three Stooges or Russell Peters. Even better, go out with a friend who knows how to make you laugh. Laughter releases those "feel-good" chemicals called endorphins that help boost your immune system.
Stop procrastinating
No, we haven't been in touch with your boss. The truth is if you stop putting off important tasks till the last minute, you will feel more in control of your time and be able to cope with stress better. Once you prioritise, you will be more inclined to stay focused and calm. However, also be prepared for unforeseen changes in your schedule. Little things like waking up 15 minutes earlier and allowing an extra 15 minutes to get to all appointments, go a long way.
Find a support group
Life is tough. Everyone gets lonely. Get yourself a support group. New to the city? Sign up for a film or book club. You will be able to navigate through tough times much better if you have people around to help and support you along the way. Choose people who are keen to look on the brighter side of things.
Forgive yourself
They say that Persian carpets always contain a few flaws as the makers believe that perfection is solely God's domain, which is incidentally the origin of the term "Persian flaw". Being good at your job is not the same as being perfect at it. Sometimes, you'll get things right, other times, not. Ultimately, it's the journey that counts and the friends you made along the way.
Let go of grudges
Forgive and forget. Hanging on to past grudges and resentments will only make you feel worse. Remember, the only thing you are in control of is your reaction to situations. Let go of the past and surrender to the present.
