Wellness Buzz in India - "Flavor of the day" or "Need of the hour"?

[The following article written by me was published in News15 Employee Benefits newsletter of Almontz Insurance Brokers Ltd. dt April 4, 2014]

There is a new buzz around ‘Wellness’ in India as is apparent by the number of recent newspaper articles on the topic, and the fact that even health insurance companies are putting out full-page newspaper advertisements talking about ways to wellness, rather than cures for illness. Is this the current fad, or is it the crying need of the hour that corporate India cannot afford to ignore any more?

A 2012 study by the Associated Chambers of Commerce and Industry pointed towards the fact that nearly 78% of corporate employees in India sleep less than 6 hours a day, leading to severe sleep disorders. And 21% of the sample suffered from depression, the third most prevalent lifestyle disease, ahead of hypertension and diabetes. 

Chronic lifestyle disorders and diseases are gaining prominence – obesity, heart disorders, diabetes and digestive disorders are all on the rise. The consequence of India’s growth from a “developing” to a “developed” country has brought about dietary changes, reduced physical activity and consequent obesity. According to WHO estimates 39% of the adult population in India suffers from diabetes and cardiac conditions and 28% have high cholesterol. According to Government estimates the incidence of diabetes will go up one and a half times between 2005 and 2015. Not only is the incidence of diabetes on the rise, it is also appearing much earlier in life. This means that its chronic long-term complications are becoming more common. Currently one fifths of the deaths in India are from coronary heart disease. By 2020 this ratio is expected to go up to one-third. Sadly many of these deaths will be those of young Indians from the workforce. In 2005 it was estimated that chronic diseases in India accounted for 53% of all deaths. By 2020, this is expected to go up to 66.7%.

The consequences of workplace stress, or even general stress, don’t show up immediately. However, it is known that stress tends to get people to make irrational decisions, by actually affecting the way the brain functions. These irrational decisions then, often, increase the stress further.

So what are the typical stressors that employees of corporate India face? They could be due to the high cost of living, the prolonged economic slump, the shrinking incomes and the fear of layoffs; the fuzzy job expectations, the tough deadlines, the intense competition and the working across time zones; the need to be constantly connected and available, the sedentary lifestyle, the noisy work areas, the rising pollution levels and the nightmarish traffic. Or, they could be due to the pressures of belonging to the so called ‘sandwich’ generation – one that needs to care for young children and aging parents at the same time. Another feature quite common in corporate India is one of trying to fit a square peg in a round hole – where no mapping of interests and aptitudes to career choices is encouraged. People tend to follow the herd to gain social respectability, with scant regard for their own individuality and preferences. Naturally this results in high stress levels as people are constantly trying to stay afloat. 

The good part, however, is that we humans have tremendous resilience and capacity to deal with all that life throws at us at multiple levels, provided we are given the opportunity to nourish ourselves physically, emotionally, socially, professionally and personally. And the more nourished we are, the less stressed we are, and the more we are able to perform to our potential. It is about time corporate India woke up to this reality and focused on wellness in all these five domains. Wellness programs could just be the competitive edge they need in the race to retain and hire new talent as well. With employees spending the bulk of their waking hours at work, there is no better, and no other, place for them to focus on their wellness. Employers must not only allow it, but also encourage and facilitate it.

Understanding Trauma

[This article written by me was published in the Workplace Options Global Connections newsletter in April 2014 http://www.workplaceoptions.com/global-connections/spring-2014/global-connections-spring-2014-featured_1.html ]


Traumatic events can take many different forms, including an accident, a sudden death, a workplace incident, a suicide, an assault, violence, or an act of terrorism. But no matter what form these events take, they tend to come out of the blue, and are often shocking and unexpected. An incident doesn’t have to cause physical injury for it to be traumatic. Traumatic events show us how fragile life is and how little control we have, which can leave us feeling saddened and vulnerable.
It is important to remember that these reactions are completely normal. They are simply a normal person’s way of coping with an abnormal and unexpected event. Normal reactions to trauma can manifest as feelings of numbness and detachment; anxiety, depression, and sadness; guilt for being better off than others or for surviving an event; regret or shame for not reacting as one would have wished; bitterness or anger at what happened, whoever caused it to happen, or the injustice and senselessness of it all; a sense of “why me?”; fear of returning to where the incident took place or of a similar event happening again; fear of oneself, or loved ones, being harmed or left alone; or worry about breaking down or losing control.

Each person’s response to a traumatic event can be different and personal. It is, therefore, important for people to be psychologically prepared and strong by living balanced lifestyles (with enough exercise, nutritious meals, and adequate sleep) and maintaining contact with a primary social support system. Knowing one’s own personal triggers also helps in being prepared and bouncing back after the event.

Physically, normal reactions to trauma can manifest as headaches, nausea, stomach pains, tightness in the chest, muscle pain, generally feeling unwell, listlessness, increased sensitivity to noise or people, pounding heart, rapid breathing, edginess, loss of appetite, increased dependency on smoking, drinking, drugs, and more. Behaviorally, normal reactions to trauma are an inability to concentrate or make simple decisions; impulsive actions or searching for quick fixes; irritability, anger, or violence; disturbed sleep or upsetting thoughts, dreams, and nightmares; loss of interest in one’s family, friends, and daily routine; changes in sexual interest; and loss of confidence.

As counselors, it is important that we take opportunities to normalize responses. Employees may need to spend time talking to each other while processing the event. It is normal to want to share thoughts, feelings and reactions following a traumatic incident. Taking the opportunity to talk to colleagues gives a sense that one is not alone and that one’s reactions are normal.

After a traumatic incident clients may feel that the world is a dangerous place, and it will take some time for them to recover their sense of equilibrium. Individuals may experience three stages of crisis reactions to varying degrees:

• Stage 1 is dominated by emotional reactions including shock, disbelief, denial, or numbness. Physically, clients may experience a fight-or-flight survival reaction in which the heart rate increases, perceptual senses become heightened or distorted, and adrenaline levels increase to meet a real or perceived threat.
• Stage 2 is the impact stage, where they may feel a variety of intense emotions, including anger, rage, fear, terror, grief, sorrow, confusion, helplessness, guilt, depression, or withdrawal. This stage may last from a few days to a few months.
• Stage 3 is the reconciliation stage, in which they try to make sense of the event, understand its impact, and through trial and error, reach closure so that the traumatic event does not interfere with their ability to function and grow. This stage may be a long-term process.

While it is difficult to predict how an incident will affect any given individual, several factors influence the intensity of the trauma experienced. These include the duration of the event, the amount of terror or horror the individual experienced, the sense of personal control (or lack thereof) the individual had during the incident, and the amount of injury or loss the individual experienced (i.e. loss of property, self-esteem, physical well-being, etc.). Other variables include the person’s previous victimization experiences, recent losses such as the death of a family member, and other intense stresses. Counselors must encourage individuals to seek regular ongoing support if they:

• Cannot handle their intense feelings, emotions, or bodily reactions.
• Continue to feel numb, tense, confused, or exhausted.
• Feel sad or depressed for more than two weeks.
• Continue to have nightmares and a poor sleeping pattern.
• Keep making mistakes or have accidents.
• Are smoking, drinking, or taking drugs in excess.
• Are suffering in their performance or in their relationships.
• Have weak social linkages and no person or group with whom to share their emotions, and feel the need to do so.

Dos and don’ts in supporting clients who have faced trauma

• Understand that everyone reacts differently to trauma, so don’t question why someone is reacting in a particular way.
• Give time and permission to feel out of sorts, anxious, or sad. It’s part of the healing process.
• Encourage clients to look after themselves, taking time out to rest, sleep, eat, think, and care for self.
• Ensure clients try to maintain their regular routine as much as possible and make daily decisions which will give them a feeling of control over their lives.
• Caution clients to be more careful around the house and to drive more carefully. Accidents are more common after severe stress.
• Help clients to express their needs and emotions clearly and honestly, and keep regular contact so that they can give you feedback on how they’re doing.
• Encourage them to spend time and share feelings with others who care and not to isolate themselves.
• Don’t let them bottle things up. Nudge them to allow their feelings to come out by talking, crying, sharing their thoughts, or writing them in a journal. Let children who are affected talk about their emotions and express themselves in games and drawings.
• Remind clients that they are the same people that they were before the event.
• Remind them that there is light at the end of the tunnel.
• Reiterate that support is available, if they find things difficult.
• Discourage them from numbing the pain with drugs, alcohol, cigarettes, or coffee. These will create more problems in the long term.
• Don’t force exposure to the reality. Advise them to limit their time around the sights and sounds of what happened. Don’t dwell on TV, radio, or newspaper reports on the tragedy.
• Discourage them from making big life changes or snap decisions until they are sure they have fully recovered from the event.
• Don’t let them fight recurring thoughts, dreams, or flashbacks. These are normal and will decrease over time.

Ask your counsellor - Q&A column

[The following column written by me was published in the Deccan Herald Education Supplement of April 24, 2014]

Dear Madam

I am a 2nd PUC (commerce) student. I have hardly 20 days left for my exams. Though I have completed studying the entire syllabus,solved previous year question papers and also secured 95% in my preparatory I feel that my preparations are not enough. I aspire to be one among the state toppers and this feeling of fear is bringing me down.I want to know what I can do to overcome this fear. Both my parents and lecturers are expecting high results from me and I don't want to let them down.

A student

Dear Student,

By the time this gets published your exams would probably be over. However, my response would probably help you deal with your fears and anxieties in the future as well. I would like you spend a few minutes thinking about what would happen if your worst fear (of not being a state topper) came true!

How would it feel? Would it impact the rest of your life in anyway? Would it even matter, and be of any significance, a year down the line? Would your parents still love you? Would your friends still have you as their friend? Would you still get admission into the next step of your education? Would your teachers still remember you as a good student?

Once you are able to answer these, and other similar questions, honestly, you will probably conclude that the importance you are attaching to being a state topper may be disproportionate to the gain that you will get out of it. 

It is great to aspire for great heights, but the fear of those heights should not prevent you from climbing them. After all, nothing material will really happen if you are not able to climb that height. Remember, failure is always an event, never a person. If you don’t do as well as you would like to, it does not mean that YOU are a failure. All it means is that you were not able to achieve as much as you would have liked to.

As far as letting your loved ones down, you should be striving for great heights for your own satisfaction, and your own sense of accomplishment – not because you fear that your loved ones may not love you as much if you do not. You have to believe in yourself, and believe that you are worthy of being loved by your family, whether you do well in your exams or not. YOU are worthy, not because of your performance in your exams, but because of who you are.

Hope this bit of insight helps you in the future too. All the best.

Dear Madam

I am a 2nd PU student and I am facing a severe crisis. I am not able to concentrate on what I am studying. I just cannot focus for long. As a result I am taking a lot of time to complete simple lessons and moreover I am not able to recollect or remember things properly. As a result I have not been able to score well. Moreover of late I am making a lot of silly mistakes in my examinations, contributing to my average scores. I get frustrated and disappointed by this.

Even though I study for long, I am just not able to finish things to my satisfaction. My parents and teachers have really high hopes on me considering my previous achievements (95% in SSLC and 92% in I PU) and this is not making my situation easier.

I love to play sports, but I am not allowed, neither in college or at home. Even while playing sports also during practice sessions I play quite well but during the actual match I just cannot play properly as I suddenly feel disinterested and can give only an average performance. I feel very bad about it especially after doing so much practice.

Another problem is I tend to postpone things. Also sometimes I am able to study a lesson in an hour but when I try to revise later it takes close to 3 hours which I can't understand why. 

Also during the exam time I feel like doing everything else except studying but during my vacations I don't feel like doing anything and end up wasting my time watching TV or just doing nothing.

Of late I can't even make simple decisions without pondering over it for a very long time. I keep forgetting things, misplacing things and also losing things though I try to be careful, everyone says that I am just lazy and careless.Also I have a feeling that I should not think of whatever I am doing in a negative way. Even though I try to keep away from these negative feelings they still manage to creep in.

I am really feeling desperate and disappointed because of my poor performance and also that I won’t be able to reach mine, as well as others expectations.

A desperate student      

Dear student

There are several things you talked about in this letter, and it would be hard to address all of them here.

However, there is one common theme that runs through, and I think it may help you to talk about that. I think you are anxious about the results of your performance, whether in your exams or in sports, which is not allowing you to perform at the level of your potential. Remember, your goal should be to put in your best effort because that is the only thing you can control. You cannot control the result. And, sometimes, anxiety about the result overwhelms us to such an extent that we are not able to focus on putting in our best effort.

There is an article I had written in this newspaper some time back on helping students to deal with exam anxiety, and it may be helpful for you to read that at this point.http://personalorbitchange.blogspot.in/2013/11/demystifying-exam-anxiety.html

Your anxiety may not be allowing you to focus and concentrate, may be causing you to make silly mistakes, and be distracted, resulting you in getting more desperate, disappointed and frustrated (to use your own words). You say you worry about “what would happen if you got a sum wrong? I ask you to answer that question for yourself. What would happen?

Please write down your worst fears and set them aside. Once you articulate your worst fears you may realize that nothing of significance really may happen. At the most you will get the sum wrong and may be lose a couple of marks. Now, if you think about that rationally, that is not the end of the world. It is something you can deal with, and live beyond. 

You also talk about not living up to others, and yours, expectations.

You need to worry only about your expectations.Others expectations will manage themselves. Your goal should not be to live up to others expectations, but to achieve your own potential, whatever that is. If you tell yourself that you should not think any negative thoughts, your mind will only fill up with more negative thoughts. All of us get thousands of thoughts all the time.They come and go. And that is what you must allow them to do. Come and go. If you hang on to one thought and say you must not think it, you will be prone to think of it even more. Quite like if I tell you not to think of a pink elephant, you are bound to think of it even more. And sometimes it may just help to write down the thoughts and anxieties on a piece of paper and set them aside, so that they are not cluttering up your mind.

Since you have so many conflicting emotions affecting you right now I would urge you to see a counsellor who may help you make sense of them. If you are not able to access acounsellor, it may be helpful to reach out to some of the free helplines that offer assistance. Once such is the Parivarthan Counselling Helpline on which you can reach a counsellor Monday to Friday from 4 pm to 10 pm. The number is 080 65333323.

Good luck, stay focused and all the best for your exams! Remember, the exams and your performance in them do not define you. You define yourself!

Chart your own path - Ask our counsellor Q&A column

[The following column written by me was published in the Deccan Herald Education Supplment of April 3, 2014]

Respected Madam

I am studying in engineering third year (6^th semester). I want to be a professional traveler. I want to see every corner of the world. How do I start my career in travelling?     Ma’am, I want you to suggest the way. Moreover I feel like I am never in to this engineering. I don’t like just mugging up the subject and vomiting on a paper. It doesn’t make any sense, but that's what I am doing in Engineering. If I sit back and think about  why I chose this field, the only reason I can come up with is that I just followed someone else’s footprints. I kept questioning myself about what actually I want to become. From childhood I have this habit of cutting out articles from newspapers that contain information about some beautiful (unknown) places, so that someday I could go there. Even today I do that. This thing has made me want to choose travelling as a career, and this decision isn’t an overnight one. I took time and moreover my heart says this is it. So, what’s the next step that I should consider after completing my engineering? My neighborhood friends feel that I am gambling with my career if I take up this field. Is it true? Some say pursue an MBA and travel and tourism course abroad so that you can have more opportunities. I don’t know what to do. I am messed up. I don't want to sit behind 10 desks back in a corner and work for 7-8 hours. I want to be a traveler and would like to wander and be lost in people.

Khasim. 

Dear Khasim

I am not a career counsellor, and am not in a position to guide you on what course you should do, and where. All I can say is that if you are very sure of your passion and dreams, then go for it. There will always be people saying you are making the wrong choice. But if you believe that is the right choice for you, then go ahead with it. Meet other people in the field and ask them for their advice and inputs. Talk to role models in that field. Visualize which aspect of the field you want to get into. Break up your goal into small achievable steps and then set forth climbing one step at a time. And most importantly, enjoy the climb while you are at it.

All the best.

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Dear Madam

My son is studying in P.U. IInd year with the combination of science courses. As I have noticed, he does not have any high ambition in acquiring any amount of knowledge or skills, to develop his career options. He does not show much interest in studying books and doing his assignments but scores well with marks from 65 to 75 percent. He is good in the use of the mobile and internet by himself. By the way to me, it gives some sort of satisfaction every year with unsettled mind to be in a stable job. So, I have been insisting that he spend more time on studying and working hard, but he does not take it seriously to improve his abilities & settle his mind for further growth & development in his career. In view of such differences, I am worried about what kind of action he or I should take to improve his future.

Thopaiah

Dear Thopaiah

While we feel that we know what is best for our children, and that the lessons we have learnt apply equally to them, we must recognize that they are unique individuals with their own strengths and weaknesses, and their own values and beliefs. Everyone learns life’s lessons the hard way. We would like to try and make it easier for them, thinking that the lessons we learnt in our life are the same ones that will apply to them. So we try and hand them the lessons and wonder why they don’t accept them. The reality is that some of life’s lessons can only be learnt by living them, and experiencing them. So, while you are understandably anxious as a parent, you need to be able to deal with your anxiety in a way that is not counter-productive. You need to help him find his own motivation, rather than go down the path of “I know what is good for you”. Everyone needs to live their own dreams and chart their own path.

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Dear Madam

I am a 3^rd year Computer Science engineering student, I should be in 4^th year now, but I lost a year, last year. When I was in high school I had decided not to become a software engineer as I hated the computer subject, but my cousins told me that it is a good and easy profession. I thought I might be underestimating my capability so took CS. Now many a times I regret this decision. In every semester I get two backlogs. As I have entered this field I want to complete it. I have a habit of writing practice in studying but I lack confidence during exams .Please help.

Banashree Aribenchi

Dear Banashree

It is very important to believe in yourself, your capabilities, and your choices. You must choose a career that plays to your strengths and, therefore, makes you feel stronger and more capable, rather than weaker and incapable. While you have already come this far in your case, you may want to continue with your persistence and complete it, but you should allow yourself the option of ultimately choosing a career that you enjoy. Do not consider that you have wasted your time so far. Education is never lost and learning is never a waste. Don’t think that you have already spent 4 years in this field and so you need to necessarily spend the remaining 40 years of your working life doing something you do not enjoy. Put the time spent into the perspective of your whole life. And find your passion.

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Dear Madam

I am an engineering student studying in the 6^th semester. My problem is that I am suffering from a severe type of fear & doubt in everything, whether in studies, exams, at home or outside. So I am suffering from lack of confidence & low self-esteem. Please help me in this regard. Thank you.

B Nawaz Ligade
 

Dear Nawaz

To be able to help you I would need to understand more about your fears and doubts. You may need some ongoing support so please contact a counsellor who can help you through this. I am not sure if you have easy access to a counsellor, but in case you do not please speak to a counsellor at the Parivarthan Counselling Helpline (Ph: 080 65333323) who will be able to help you. This is a free helpline which operates from Mondays to Fridays from 4 pm to 10 pm. Counselling can really help you rebuild your confidence and self-esteem and deal with your fears and doubts.

All the best.
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Dear Madam

I am currently in my 8^th semester of Engineering in Electronics & Communications, and have an aggregate of 59.8%. Recently with all the placement activities going on in my college, I've been feeling like I'm left behind. I had 2 backlogs in the 3^rd semester, but cleared them in the very next semester, and that pulled my aggregate way down. Since then I saw to it that I never have any backlogs. Because of this I wasn't eligible for a few reputed companies. Many of my friends got placed and because of the fact that I didn't, I feel very depressed. I have attended a couple of placement drives but I didn't get lucky. I have a good 10^th and 12^th score but just because I have a low aggregate in Engineering I was not able to attend many placement drives. I have good managerial and co-ordination skills, and I'm a goal-oriented person. I have been active in co-curricular activities. Will these qualities help me in the future? Are there any hopes for me?

A frustrated student.

Dear student

As I have said in this column, several times before, marks may only open some doors for you. But, ultimately making a success of the path that that door leads to is not dependent on your marks. Success in the workplace, your career, and your life, depends on several things other than your marks. It depends on your confidence, your creativity, your ability to think out of the box, your ability to problem-solve, your ability to lead a team, your ability to be a contributing member of a team, your ability to communicate, your project management skills, your commitment and perseverance, and a host of other things. None of these are influenced by your marks. And remember, if one door closes, another will open, provided you allow it to. You may not make the grade in campus placement, but that does not mean that you will never find any job, or that you are a failure. You just may have to look a little harder.

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