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Dr. PRANAV PANDYA Head : All World Gayatri Pariwar Director : Brahamvarchas Research Institute, Chancellor : Dev Sanskriti University Shantikunj, Haridwar,

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Presentation on theme: "Dr. PRANAV PANDYA Head : All World Gayatri Pariwar Director : Brahamvarchas Research Institute, Chancellor : Dev Sanskriti University Shantikunj, Haridwar,"— Presentation transcript:

1 Dr. PRANAV PANDYA Head : All World Gayatri Pariwar Director : Brahamvarchas Research Institute, Chancellor : Dev Sanskriti University Shantikunj, Haridwar, Himalayas New Light on Stress Management

2 Why is it an important subject to talk about? – Stress is a major part of our lives – Stress in work place, reduces production, increases management pressure, affects the work performance, memory, concentration and learning. – Coping improves our overall lifestyle both at work and home Stress in the Corporate World

3 Stress is the cause of : – $30 billion in medical and disability payments – over $99 billion in productivity loss. – Keeps ~ one million people a day from going to work. – causes 1/3 of American workers to seriously consider quitting their jobs. – has been linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. Stress in the Corporate World

4 You will learn: – What is Stress and how does it originates – Types of Stress – Signal and Symptoms of stress – Stress Self Analysis – Strategies and practical tips to avoid stress – Living a more balanced lifestyle Coping with Stress: Seminar

5 Emotionally disruptive or upsetting condition of the mind – external response Raises the level of adrenaline and corticosterone hormones in the body – High blood pressure, respiration, heart rate – Tense muscles – Digestive problems – Increased susceptibility to colds or flu – Emotional Problems Coping with Stress: Seminar

6 when the problems presented by everyday life exceed our resources for coping with them, we feel stressed. Can also be generated from within by hopes, fears, expectations and beliefs Stress

7 Is natural but becomes a problem only when it exceeds the individuals capacity to cope. Stress is important to the very survival of the individual. Complete Freedom from Stress is : DEATH

8 How Stress Originates … Body (Branches) Mind (Trunk) Moral Values (Root)

9 Types of Stress Constructive Stress and Destructive Stress Short Term (Acute) and Long Term (Chronic)


11 Improperly coped stress Leading to Catastrophes

12 Involves integrated activity of : Cortex, Hypothalamus, ANS, Neuromuscular and Hormonal system.

13 causes a reaction within the nervous system : Stress hormone Cortisol is overproduced

14 weakening and decreasing the production of the calming hormones melatonin and serotonin. Effect of Stress Hormones

15 Stress hormones may actually damage the brain when stress is sustained, due to production of free radicals. Latest Research on Stress

16 Toxins and free radicals kill cells in every organ of the body. Organs that suffer the most initial cell damage are the brain, liver, pancreas, adrenals, stomach and GI tract. Oxidative Stress

17 Generally speaking, negative ions increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy," says Pierce J. Howard, PhD Vitamins of the Air?

18 Burn Out Stress Syndrome (BOSS) FIVE STAGES OF BOSS 1. Honeymoon 2. Fuel Shortage 3. Chronic Symptoms 4. Crisis 5. Losing the Marathon A Debilitating Psychological Condition Brought About By Unrelieved Work Stress

19 1.Honeymoon : Initial euphoria, habits are spoiled. 2. Fuel Shortage: Depletion of energy, Fatigue, Insomnia, Escape activities. 3. Chronic Symptoms: More fatigue, Aailments like IHD, Irritable bowel, Myalgia, Bronchial asthma, Pepticulcer & Depression. Burn Out Stress Syndrome (BOSS)

20 4. Crisis: Pessimistic outlook, Enhanced anxiety, Doubts about own capabilities, Escape mentality - Tension headache, Chronic backache, Hypertension, Sleep disturbances. 5. Hitting The Wall: Losing The Marathon. Collapse. Burn Out Stress Syndrome (BOSS)

21 Stress Signals Early SymptomsNervous ReflexesIllnesses Stomach upsets Biting nails Asthma Headaches Clenching fist Migraine Rashes Grinding teeth Digestive disorders Backpain Picking at skin Skin disorders Insomnia Hunching shoulders Sexual disorders

22 Signals of Stress :Nervous signals Biting Nails, Clenching Fists, Clenching Jaws Drumming Fingers Grinding Teeth Hunching Shoulders Picking At Facial Skin Tapping Feet Two Jobs At A Time Touching Hair Often Too Hurried Or Loud Talking Too Conscious About Being On Time

23 Signals of Stress MOOD SIGNALS Anxiety Depression Frustration Habitual Anger or Hostility Helplessness Hopelessness Irritability Restlessness

24 Signals of Stress BEHAVIOURAL SIGNS Aggression Disturbed Sleep Emotional Out Bursts Leaving Jobs Undone Over Reactive

25 Psycho Neuro Immunology, PNI Psyche affects neuronal system which in turn influences immune system. Immunity goes down, hence one succumbs to illness, due to stress

26 Self Analysis on Stress Evaluate your level of stress – Volunteers and Self analysis Worksheet – Identify the sources of stress – Identify the responses to these stresses: Physical Mental Emotional Social

27 Responding to Stress Signals General Tips Take prescribed medication as directed by your health care professional. Get enough sleep and rest Drink enough water Avoid smoking or relying on alcohol or drugs to feel better Build a support system – People who listen – Journal to Express yourself. – Think and speak positively – Keep your sense of humour.

28 Stress Proofing Your Lifestyle Change in dietary pattern: Tryptophan Rich Food, Vegetarian Diet Subtler exercises - ASANS (Postures) & PRAGYA YOG Breathing Exercises PRANAYAM Proper reading habits / Self- Introspection Proper meditation upon flame, ocean, colors, ragas Music Therapy Avoid isolation, become part of society and devote time for social & selfless service.

29 Tool and Techniques Pranayam (Prana and Qi) –Breathe Meditation Exercise (Yoga) Awaken Inner Strength and Reduce Stress

30 Pranayam: Breathing exercise Importance of Breath Key Factor in determining lifespan Can regulate balance between both hemispheres of the brain Proper Oxygenation of the blood

31 Importance of Breathing -1 Long Life As per Scientist Jacktluva, the more an organism breathes per minute, the shorter the lifespan. Lives Breaths per Minute Lifespan (years) Pigeon 37 8 Dog Horse Elephant Human Being Snake Turtle 4 150

32 Importance of Breathing -2 Balance between the right and left hemispheres in the brain (Naso brain cycle) Left Nostril is connected with the Right Brain (Creativity, Emotions) Right Nostril is connected with the Left Brain (Logical, Critical Reasoning) Balanced breath nourishes both sides of the brain An imbalance typically takes away from optimal functioning of the brain

33 Practical Tips – Pranayam Relaxation Breathing Exercise SoHum Technique: Demonstration The sound of breath is similar to that of So-Hum, Soo on the inhale, and Humm on the exhale. Benefits of this breathing technique: Slows down the breath Removes negative or unnecessary chatter in the mind Relaxes any nervous energy

34 Practical Tips – Pranayam Calming the mind OM Breathing Exercise: Demonstration Benefits of this technique: Quiets and calms the mind Develops the ability to concentrate and focus Drives energy to the body as well as the mind (removes sluggishness)

35 Importance of Yoga A system for healthy living through body and breath movement According to Medical studies on yoga practice: – JAMA Lifestyle Heart Trial - [yoga] may lead to regression of coronary atherosclerosis (Ornish). –Beneficial in alleviating the symptoms of, or reducing the risk factors for arthritis, asthma, carpal tunnel syndrome, and heart disease (Lipson).

36 Practical Tips Yoga stretches for Arms and Hands Benefits of this technique: Relieves tension and stress in fingers Alleviates muscle injuries in the hands from keyboard usage

37 One of the Major causes of Stress is : incoherency of thoughts mainly due to lack of righteous aims and ideals in life Meditation takes us on an inward journey that bridge the gap between thoughts and Establishes a conscious contact with the creative energy of life itself. Stress & Meditation

38 During meditation, the body gains a state of profound rest. At the same time, the brain and mind become more alert, indicating a state of restful alertness Reversal of stress through Meditation

39 Meditation creates a unique hypo metabolic state, in which the metabolism is in an even deeper state of rest than during sleep. During sleep, oxygen consumption drops by 8 percent, but during meditation, it drops by 10 to 20 percent. Meditation is the only activity that reduces blood lactate, a marker of stress and anxiety. Scientific Research

40 Meditation brings together all the energies of the mind and focuses them on a chosen point: Streams of thought, Deity, Flame, Fragrance Meditation

41 Achievements of Meditation 1Enhanced memory 2Muscular relaxation 3Mental equipoise 4Inner calmness 5Increased awareness 6Cheerfulness all the time 7Disappearance of jealousy – lust and other vices 8Behavioural modification 9A cleanser of our mental garbage. It gives relief from mental constipation.

42 How to Meditate Sit in a comfortable position. Classic posture is cross-legged on floor or a big chair with soft cushion. Straighten your spine. Breathe deeply through your nose. Inhale to fill up lungs and then exhale slowly to expel all the air, observing breath all the time.

43 Select something to focus upon: * Rising Sun A candle flame Himalayas or ocean *Focus on your breath by counting each inhalation and exhalation. How to Meditate

44 Four catagories of brain wave pattern


46 Vital Health, Peace of Mind, and A Harmonious Work and Family Environment. Is it possible? – The answer: A resounding YES! HOW? Balance of Mind, Body and Spirit A Balance Life

47 Evaluate your Lifestyle: Behavior and Lifestyle choices greatly affect whether your life is balanced. Examine your beliefs – This will reduce conflict between the life you believe you live and the life you really live Achievement of this Balance -1

48 Manage your time Prioritize your time. Tackle procrastination – short term deadlines, breaking large projects into smaller ones, use a planner, realistic goals. Only commit to what you can handle. Achievement of this Balance -2

49 Maintain Vital Health – Nutrition – Calories and Diet – Tryptophan-rich foods Achievement of this Balance -3 New salad combinations Fruit nuts and raw vegetables Raw or steamed/boiled vegetables Fiber rich diets Whole wheat flour Boiled rice Beans and pulses Potatoes with skin Fruits as alternatives to pies Sprouted Pulses /wheat grass

50 Living with Healthy Diet Anno Vaih Manah- Rigveda ( What we eat, makes our mind) Man being herbivorous, vegetarianism leads to right growth with no chances of any disorders

51 Be a Daily Visionary Visualize your goals daily – Take 5-10 minutes to create a mental picture of your goals, aspirations and how you would like you life to be. – Visualizations begin to put the notion into action. Achievement of this Balance -4

52 Live in the Present and Remove fear! – Practice the power of the present. – Being fully in the present will focus your energy at the task in hand. Develop confidence and live with integrity – Your Attitude – how you think, feel and act reflects how you feel about yourself. Achievement of this Balance -5

53 We hope that by the end of this seminar you will have learned: How to recognize your stress signals and symptoms How to use practical tools and techniques at home and at work to relieve stress Practical tips to improve your overall lifestyle Stress Log: Assess you levels of stress monthly and try use these techniques and tips to help you relieve stress. (Handouts) Start Taking Charge Today

54 Brahmavarchas Research Institute An Institute dedicated for Inter-communion of Science and Spirituality

55 Dev Sanskriti Vishwavidhyalaya

56 All are invited to visit this serene and vibrant center of moral and spiritual awakening Shantikunj, Haridwar

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