Presentation on theme: "Stress Management New Light on Dr. PRANAV PANDYA"— Presentation transcript:
1Stress Management New Light on Dr. PRANAV PANDYA Head : All World Gayatri PariwarDirector : Brahamvarchas Research Institute,Chancellor : Dev Sanskriti UniversityShantikunj, Haridwar, Himalayas
2Stress in the Corporate World 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
3Stress in the Corporate World 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 considerquitting their jobs.– has been linked to the six leading causes of death: heartdisease, cancer, lung ailments, accidents, cirrhosis of theliver and suicide.
4You will learn: Coping with Stress: Seminar – 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
5Coping with Stress: Seminar Emotionally disruptive or upsetting condition of the mind – external responseRaises the level of adrenaline and corticosteronehormones in the body– High blood pressure, respiration, heart rate– Tense muscles– Digestive problems– Increased susceptibility to colds or flu– Emotional Problems
6Stress“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
7Complete Freedom from Stress is : DEATH Is natural but becomes a problem only when it exceeds the individual’s capacity to cope.Stress is important to the very survival of the individual.Complete Freedom from Stress is : DEATH
8How Stress Originates … Body (Branches)Mind (Trunk)Moral Values (Root)
9Types of Stress Constructive Stress and Destructive Stress Short Term (Acute) and Long Term (Chronic)
12Involves integrated activity of : Cortex ,Hypothalamus,ANS,Neuromuscular andHormonal system.
13causes a reaction within the nervous system : Stress hormone Cortisol is overproduced
14Effect of Stress Hormones weakening and decreasing the production of the calming hormones melatonin and serotonin.
15Latest Research on Stress Stress hormones may actually damage the brain when stress is sustained, due to production of free radicals.
16Oxidative StressToxins 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.
17Vitamins of the Air?“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
18Burn Out Stress Syndrome (BOSS) A Debilitating Psychological ConditionBrought About By Unrelieved Work StressFIVE STAGES OF BOSS1. Honeymoon2. Fuel Shortage3. Chronic Symptoms4. Crisis5. Losing the Marathon
19Burn Out Stress Syndrome (BOSS) 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, Peptic ulcer & Depression.
20Burn Out Stress Syndrome (BOSS) 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.
21Stress Signals Early Symptoms Nervous Reflexes Illnesses Stomach upsets Biting nails AsthmaHeadaches Clenching fist MigraineRashes Grinding teeth Digestive disordersBackpain Picking at skin Skin disordersInsomnia Hunching shoulders Sexual disorders
22Signals of Stress :Nervous signals Biting Nails, Clenching Fists, Clenching JawsDrumming FingersGrinding TeethHunching ShouldersPicking At Facial SkinTapping FeetTwo Jobs At A TimeTouching Hair OftenToo Hurried Or Loud TalkingToo Conscious About Being On Time
23Signals of Stress MOOD SIGNALS • Anxiety • Depression • Frustration • Habitual Anger or Hostility• Helplessness• Hopelessness• Irritability• Restlessness
24Signals of StressBEHAVIOURAL SIGNS • Aggression • Disturbed Sleep • Emotional Out Bursts • Leaving Jobs Undone • Over Reactive
25Psycho Neuro Immunology, PNI Psyche affects neuronal system which in turn influences immune system.Immunity goes down, hence one succumbs to illness, due to stress
26Evaluate your level of stress Self Analysis on StressEvaluate your level of stress– Volunteers and Self analysis Worksheet– Identify the sources of stress– Identify the responses to these stresses:• Physical• Mental•Emotional• Social
27Responding 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.
28Stress 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.
29Tool and Techniques • Pranayam (Prana and Qi) –Breathe • Meditation Awaken Inner Strength and Reduce Stress• Pranayam (Prana and Qi) –Breathe• Meditation• Exercise (Yoga)
30Pranayam: Breathing exercise Importance of BreathKey Factor in determining lifespanCan regulate balance between bothhemispheres of the brainProper Oxygenation of the blood
31Importance of Breathing -1 Long LifeAs per Scientist Jacktluva, the more an organism breathes per minute, the shorter the lifespan.Lives Breaths per Minute Lifespan (years)PigeonDogHorseElephantHuman BeingSnakeTurtle
32Importance 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
33Practical 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 themind• Relaxes any nervous energy
34Practical Tips – Pranayam Calming the mind“OM” Breathing Exercise: DemonstrationBenefits 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)
35Importance of Yoga A system for healthy living through body and breath movementAccording to Medical studies on yoga practice:– JAMA Lifestyle Heart Trial - “ [yoga] may lead toregression of coronary atherosclerosis” (Ornish).–Beneficial in alleviating the symptoms of, orreducing the risk factors for arthritis, asthma,carpal tunnel syndrome, and heart disease(Lipson).
36Yoga stretches for Arms and Hands Practical TipsYoga stretches for Arms and HandsBenefits of this technique:• Relieves tension and stress in fingers• Alleviates muscle injuries in the hands from keyboard usage
37Stress & MeditationOne of the Major causes of Stress is : incoherency of thoughts mainly due to lack of righteous aims and ideals in lifeMeditation takes us on an inward journey that bridge the gap between thoughts and Establishes a conscious contact with the creative energy of life itself.
38Reversal of stress through Meditation 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
39Scientific ResearchMeditation 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.
40MeditationMeditation brings together all the energies of the mind and focuses them on a chosen point:Streams of thought,Deity,Flame,Fragrance
41Achievements of Meditation 1• Enhanced memory2• Muscular relaxation3• Mental equipoise4• Inner calmness5• Increased awareness6• Cheerfulness all the time7• Disappearance of jealousy – lust and other vices8• Behavioural modification9• A cleanser of our mental garbage.It gives relief from mental constipation.
42How 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.
43How to Meditate Select something to focus upon: * Rising Sun • A candle flame• Himalayas or ocean*Focus on your breath by counting each inhalation and exhalation.
46A Balance Life 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
47Achievement of this Balance -1 Evaluate your Lifestyle:• Behavior and Lifestyle choices greatlyaffect whether your life is balanced.Examine your beliefs –• This will reduce conflict between thelife you believe you live and the lifeyou really live
48Achievement of this Balance -2 Manage your time• Prioritize your time.• Tackle procrastination – short termdeadlines, breaking large projects intosmaller ones, use a planner, realisticgoals.• Only commit to what you can handle.
49Achievement of this Balance -3 Maintain Vital Health– Nutrition– Calories and Diet– Tryptophan-rich foods• 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
50Living with Healthy Diet “Anno Vaih Manah”- Rigveda( What we eat, makes our mind)Man being herbivorous, vegetarianism leads to right growth withno chances of any disorders
51Achievement of this Balance -4 Be a Daily VisionaryVisualize 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 intoaction.
52Achievement of this Balance -5 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 actreflects how you feel about yourself.
53Start Taking Charge Today We hope that by the end of this seminar you willhave learned:• How to recognize your stress signals andsymptoms• 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)
54An Institute dedicated for Inter-communion of Science and Spirituality Brahmavarchas Research InstituteAn Institute dedicated for Inter-communion of Science and Spirituality