What is stress? How do you deal with it?

Recently a representative from Vitae NZ* spoke to our staff on understanding and managing stress in the workplace which prompted us to look at the problems of stress for older people and how to deal with it.
The World Health Organisation defines stress as a mental reaction to challenging circumstances. “Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.”
Stress is part of the human survival instinct usually referred to as the “fight or flight” response, which now extends to fight/ flight/freeze/fawn.
“The fight response is your body’s way of facing any perceived threat aggressively. Flight means your body urges you to run from danger. Freeze is your body’s inability to move or act against a threat. Fawn is your body’s stress response to try to please someone to avoid conflict.”
While some stress can be helpful, chronic stress can lead to negative health outcomes that worsen with age leading to the view that we should pay more attention to what causes it and what can be done about it. The more common causes of stress in older adults include: chronic illness, loss and grief, loneliness or boredom, financial worries, and major life changes — such as retirement.
But in this technological age of AI and the deluge of information and misinformation there are several traps that can induce stress. These include jumping to conclusions based on feelings rather than evidence, blaming ourselves or others for situations in which we have no control or responsibility, making things bigger or smaller than there really are.
A quick search of the internet suggests any number of good stress management strategies that anyone can use. You don’t have to try them all, or all of them at once. Choose one or two approaches that interest you and are realistic.
1. Remove the source. This isn’t always possible, but if you can, try to identify what’s causing your stress and do something to change that. A major move might be to develop good social connections, or using the services provided by Age Concern Wellington Region (ACWR).
2. Exercise. Regular physical activity helps reduce blood pressure, ease arthritis pain, combat chronic illness, and lift your mood. You could join one of the ACWR’s “Steady as You Go” classes, but even gentle movement like tai chi or chair yoga can make a world of difference.
3. Get enough sleep. Sleep is essential to good physical and mental health. It’s the time when the body repairs itself and the mind takes a break and can help both to reduce stress-related insomnia and other negative effects.
4. Meditate. Engaging in deep breathing (try the 4-7-8 breathing technique), positive visualisation, and other mindfulness practices can help calm racing thoughts, slow a rapid heart rate, relax tensed-up muscles, and create a sense of well-being.
5. Eat well. Following a healthy, balanced diet can boost the immune system, help combat the effects of inflammation, and fuel positive physical energy.
6. Stay hydrated. Drinking enough water yields many health benefits, including improved brain performance. Adding a glass or two a day can help keep you mentally sharp and stabilize your emotions
Remember: everyone experiences stress from time to time. Being proactive about managing yours can maintain your physical and mental health and well-being so you can age well. As Vitae reminded us “Self-care is not selfish – it is essential.”
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*Vitae is a nationwide provider of workplace wellbeing and employee assistance services. They focus on enhancing the productivity and success of your business by enhancing the wellbeing of your staff.