As Tom Hanks opens up about feeling ‘never-ending pressure’, find out how it affects you — physically, emotionally, mentally

To keep up his motivation level, Hanks, who started writing the book in 2018, said “I wrote in between films, I wrote wherever I was, I wrote on planes, I wrote at home, I wrote on vacation, I wrote in hotel rooms, I wrote on long weekends when I wasn’t working.”

Taking a cue, with the help of experts, let’s decode what never-ending pressure translates to for one’s physical and mental health, and why we need to find ways to cope and overcome now, more than ever.

What does extreme pressure actually mean?

Never-ending pressure is when a person has a “constant increase in demand for execution, efficiency, and effectiveness at the place of work”, said Dr Deepak Raheja, senior psychiatrist, and psychotherapist. “These pressures can arise from various factors such as colleagues, subordinates, customers/clients or could be internal such as expectations from self/others self-imposed standards,” he said.

As children, we are often told to focus on ‘XYZ to make life easier’, but we all know that such a thing never happens, said Shinjini Deb, senior clinical psychologist, Kolkata, adding that “Life keeps becoming more challenging by the day. While most of us begin our journeys with purpose and motivation, it does eventually fade out. That’s when boredom and the monotonous nature of it all hit hard. What one is left with is fatigue, a foggy mind, and low-energy rejuvenation!”

How does the body react?

While stress is a part of life and helps maintain motivation and drive, an excess of it can lead to burnout and compromise the ability to cope with the situations, said clinical psychologist Kamna Chhibber. “Hence, it is important to keep identifying, for yourself, when you experience such debilitating stress levels to take remedial measures at the earliest,” said Chhibber, adding that the mind and body cannot cope effectively with relentless stress and pressure.

When we are stressed, the heart rate goes up and so does the blood pressure. “When we are anxious, the hormone cortisol is released, but once the stressful situation has passed, the level of this hormone should return to normal,” said Pavithra N Raj, chief dietician, Manipal Hospital, Yeshwanthpur, Bangalore.

According to Deb, the mind slowly makes the body believe that it is not healthy or energetic enough to drag along and causes muscle fatigue, dehydration, and inability to withstand bodily irritations – which can be as simple as being pushed or shoved by strangers in a public place or sweating. At times, allergic reactions and low immunity have been the body’s go-to method or mechanism of coping, she mentioned.

The body can react physically, mentally, and emotionally to these never-ending pressures. “Physical reactions could be aches/pains, gastrointestinal problems, and sleep disturbances. The body can also release hormones like cortisol and adrenaline, which can increase heart rate and blood pressure. Whereas, emotionally a person can feel anxiety, agitation/irritability, and stress. Eventually, these emotional reactions when left untreated for a long duration of time can lead to burnout which can cause difficulty in cognitive functioning resulting in declining job performance and interpersonal conflicts,” expressed Dr Raheja.

Agreed Pavithra and said that stress has an impact on and causes sleep issues, weight gain, memory and concentration problems, heart disease, heart attacks, high blood pressure, and stroke.  “One has symptoms like headaches, rapid heartbeat, sweating, changes in appetite, upset stomach with digestive issues, and acne,” said Pavithra.

Pavithra further described that stress can be divided into three types:

*Acute stress – Short-term mental and physical stress (eg: nervous about an exam)
*Chronic stress is long-term, like frequent worry about finances or work.
*Eustress – This stress motivates or encourages you to take risks and leave your comfort zone.

It is important to recognise the signs of any impending parental burnout and begin to put strategies in place to deal with it before total burnout happens. (Source: Freepik)

What can help?

Deb said that one should keep reminding themselves of what one really wants in life and the steps they are taking to fulfil it. “Taking care of physical and mental health by eating healthy, doing preferred physical activities, and most importantly, taking breaks is important,” Deb added.

Pavithra said that one should have foods rich in magnesium, which aids a person to feel calmer. “Have potassium-rich foods that may help lower blood pressure naturally, and foods rich in zinc which have been linked to lowered anxiety,” Pavithra mentioned.

What foods to have?

*Eating lots of healthful grains, vegetables, and fruits.
*Limiting sugar-sweetened beverages and desserts.
*Limiting foods high in saturated fat.
*Consuming fat-free or low-fat dairy products.
*Eating dry fruits, beans, poultry, fish, and vegetable oils.

She also emphasised that no matter the kind of stress, stay away from certain packaged, and highly processed foods that may worsen your blood pressure. These include:

*Fatty meats, and processed meats
*Salted snacks like potato chips, popcorn, nuts
*Canned soups and vegetables
*Fast food
*Butter, margarine
*Full-fat dairy products
*Condiments (ketchup, salad dressing, pickles)

Look to eat healthy (Source: Getty Images/Thinkstock)

Chhibber too said that one should find ways to solve problems, determine the next steps with the help of others, build perspective on the things that might be challenging, and look to take breaks. “Slow the pace at which one is moving and doing things, build a robust support system, and seek professional help, if needed,” Chhibber said.

Dr Raheja suggested a few measures “to survive this never-ending pressure” of working

*Prioritising the task based on importance and urgency and setting realistic goals.
*Taking necessary breaks when required. It will help in breaking the monotony of work.
*Practising/acquiring de-stressing techniques such as meditation, breathing techniques, and yoga to reduce stress.
*Having a life outside of the workplace such as by including hobbies, spending time with loved ones, and getting rest and relaxation.
*Indulging in self-care activities such as maintaining a healthy diet, working out, and sleeping.
*Learning time management, which will reduce stress and anxiety and increase productivity. This can be done by setting reminders for important tasks, creating a to-do list, and maintaining a calendar.
*Lastly, it is important to have a support system such as family, friends, and colleagues and seek professional help.

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