Stress is a part of urban life. It has both its pros and cons. Stress can provide us with the motivation needed for enhancement of work efficiency and performance. However, chronic and excessive stress will adversely affect our physical, mental and social well-being. Therefore, stress management is essential to our physical and mental health.

1. Common Sources of Stress for Elderly Persons

• Physical deterioration, e.g. chronic illnesses or pain, diminished self-care abilities, etc.
• Life changes after retirement, e.g. financial strain, losing sustenance in life, etc.
• Changes in family roles, e.g. empty nest, loss of spouse, admission to residential care homes for the elderly, etc.
• Lack of social support, e.g. lack of care from family and friends, departure and passing away of family members and friends, etc.

2. Stress Reaction: "Fight or Flight" Response

When we are under stress, the autonomic and endocrine systems in our body will be activated. This leads to a series of automatic physiological reactions which are called "Fight or Flight" response, including sweating, shortness of breath, palpitation, increased blood pressure, headache, dilated pupils, muscle tension, and inhibited digestion, etc. If stress is only transient, the physiological systems will restore its equilibrium spontaneously and the above bodily responses will subside gradually.

3. Effect of Chronic and Excessive Stress

However, when we are under chronic and excessive stress, the following physical, emotional, behavioural and cognitive symptoms may emerge. These symptoms may also have interactions among themselves, resulting in a vicious cycle.

• Physical aspect: Headache, muscle pain, weakened immune system, reduced sex drive; increased risk of heart disease, gastric ulcer, hypertension and stroke, etc.
• Emotional aspect: Anxiety, depression, anger, frustration, self-blame and helplessness
• Behavioural aspect: Sleep disturbance, change of appetite, increased use of maladaptive coping strategies such as smoking and drinking, and social withdrawal
• Cognitive aspect: Forgetfulness, concentration difficulty and poor judgment

4. Effective Ways to Manage Stress

✓ Adopt a healthy lifestyle, i.e. sufficient sleep, regular physical activities, balanced diet, cultivating interests, as well as abstinence from smoking and drinking
✓ Set realistic expectation, learn time management and problem solving skills
✓ Share with whom you trust
✓ Think positive and be grateful and contented
✓ Do relaxation exercises (such as Progressive Muscle Relaxation Exercise) and Mindful Breathing

If you experience chronic and excessive stress and find it difficult to cope with, please seek medical consultation promptly.