Life in urban India is stressful. Something as simple as commuting means dealing with vehicles crawling along at a snail’s pace. Quite often drivers “loose it.” They honk, shout at each other and sometimes drive recklessly.

“Traffic stress” is a recent phenomenon. It can be uncontrollable anger with illogical actions, called the intermittent explosive disorder. It can manifest itself as a panic-stricken desire to get out of the traffic jam at whatever cost, even if it means going the wrong way and snarling up the traffic further. Both reactions can result in rapid heart rates and sweating.

Exposure to traffic pollution causes a build up of carbon monoxide in the body. This reduces the brain’s oxygen carrying capacity. The higher functions of the brain like logic and decision making are affected. Even personalities can change!
Even in areas without much air pollution, people face stress. By middle school, a child is under parental and peer pressure to perform well. Teenagers are under stress to conform. Adults have pressures of work, finance and family interactions. Life has never been less peaceful!

As soon as stress sets in, alarm bells go off in the hypothalamus area of the brain. It responds instantaneously with nerve and hormonal signals to other areas of the body. The levels of the stress chemicals adrenaline and cortisol escalate. The heart rate rises, sweating occurs and blood sugar levels climb, readying the body for defensive action.
This natural alarm system also communicates with regions of the brain that control mood, motivation and fear. This should be a temporary reaction, say when there is a sudden sound such as firecrackers. If the stress is chronic and there is sustained reaction from the emergency system, the elevated hormone and chemical levels have deleterious effects on the body.

There may be constant anxiety, depression, irritability, anger, insomnia, fatigue, vague chest pains, digestive problems and lack of motivation. Unconsciously, the body may attempt to counter these problems. Smoking or chewing tobacco, alcohol abuse or using “sleeping tablets” may appear to alleviate the stress temporarily. All these have addictive potential and long-term, harmful effects on health. They are not a solution.

The important thing is not to let stress take over your life. Having a conversation about stressors to relatives, friends and colleagues often helps. When problems are voiced out loud, they do not seem so bad.
Medication should be a last resort. Sleeping tablets and anti anxiolytics should be taken only with a prescription and under supervision. Medication should not be continued long-term.

Avoid confrontation and situations precipitating stress. If a relative or colleague constantly raises your blood pressure it is better to avoid them as far as possible.

Eat balanced meals on time. Overindulgence in snacks, fried or fat laden food or chocolates and ice cream is a recipe for disaster. There is an increase in the level of the “feel good” chemicals but the effect is short-lived. As the chemicals (endorphins) are metabolised, their levels fall below normal, causing a release of stress-producing chemicals and hormones.

Leave early for work. This way you might avoid the crowded public transportation system and traffic jams. You might arrive at work more relaxed. If long lines or slow service in restaurants and cafeterias are irritating, consider packing a light lunch and carrying it with you. Studies have shown that a 20-30 minute stroll during the lunch hour goes a long way to reducing workplace stress. (It also boosts energy and reduces drowsiness.)

Exercise religiously for 40 minutes every day, preferably in the open. Fresh air washes out the carbon dioxide from your body, so parks or other unpolluted areas are preferable to air-conditioned gyms.

Yoga is a great stress buster. The simple stretches will keep your body supple and fit. The meditation will calm your brain and help you face life head on.

Dr Gita Mathai is a paediatrician with a family practice at Vellore. Questions on health issues may be emailed to her at yourhealthgm@yahoo.co.in