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Dr. Bhavna BarmiSr. Clinical Psychologist, Escorts Heart Institute and Research Centre.
H.O.D, Stress Clinic , Fortis group of Hospitals.
Director, Mind Track, Center for Well Being.
Gen. Secretary, Swashrit Society. (National NGO)
BALANCED LIVING PRINCIPLES BALANCED LIVING PRINCIPLES
SMILE SMILE IPRIPR
COMMUNICATION COMMUNICATION TMTM
24 HOURS 24 HOURS –– OPTIMAL OPTIMAL UTILISATION FOR BALANCEUTILISATION FOR BALANCE•• 7 HOURS = Good Quality Sleep7 HOURS = Good Quality Sleep•• 1 HOUR = Personal 1 HOUR = Personal HygeineHygeine n Grooming n Grooming •• 1 HOUR = Meals (B,L,D w 2 Snack Breaks)1 HOUR = Meals (B,L,D w 2 Snack Breaks)
(H T)(H T)•• 1 HOUR = Quality Time for Family 1 HOUR = Quality Time for Family •• 1 HOUR = Quality Time for Self 1 HOUR = Quality Time for Self
(PE , SE , ME )(PE , SE , ME )
3 3 minsmins of meditative exercise:of meditative exercise:
Step AStep A•• Stimulate all body organsStimulate all body organs•• Create positive energyCreate positive energyStep BStep B•• Rejuvenates $ deRejuvenates $ de--stress any part of body under stressstress any part of body under stress•• ReRe--connect with universal energyconnect with universal energyStep CStep C•• Autosuggestion: mirror image of thoughts and feelingsAutosuggestion: mirror image of thoughts and feelingsStep DStep D•• Harmonizing love and mindHarmonizing love and mind•• Deep breathing exerciseDeep breathing exerciseInhale: 5Inhale: 5Hold: 10Hold: 10Exhale: 5Exhale: 5Hold: 5Hold: 5
KarageKarage vastevaste LaxmiLaxmi, , karamhyekaramhyeSaraswatiSaraswati, , karmulekarmule Vishnu Vishnu
Brahma, Brahma, karkar prayahprayah darshnamahdarshnamah....•• In the front part of palm In the front part of palm -- Goddess Goddess LaxmiLaxmi resides, while in resides, while in
between palm between palm -- Ma Ma SaraswatiSaraswati resides, in the origin of palm resides, in the origin of palm -- creators of world Vishnu & Brahma reside. Hence we creators of world Vishnu & Brahma reside. Hence we should salute our palm in the early morning i.e. before should salute our palm in the early morning i.e. before sunrise.sunrise.
•• It means that only with the help of our hands, we are able It means that only with the help of our hands, we are able to create wealth, knowledge and create anything. Since to create wealth, knowledge and create anything. Since we are part of great soul and part of creators, we should we are part of great soul and part of creators, we should believe in the significance of our hands. Every thing believe in the significance of our hands. Every thing depends upon creation and creation depends upon our depends upon creation and creation depends upon our hands, hence we should salute it. In other words, this is hands, hence we should salute it. In other words, this is the centre point of any creation.the centre point of any creation.
How stressed are you?How stressed are you?•• II’’m not sure exactly how it works, but this is m not sure exactly how it works, but this is
amazingly accurate.amazingly accurate.•• The attached photo has 2 almost identical The attached photo has 2 almost identical
dolphins in it. It was used in a case study on dolphins in it. It was used in a case study on stress level at St. Marystress level at St. Mary’’s Hospital.s Hospital.
•• Look at both dolphins jumping out of the water. Look at both dolphins jumping out of the water. The dolphins are identical.The dolphins are identical.
•• A closely monitored, scientific study of a group A closely monitored, scientific study of a group revealed that, in spite of the fact that the revealed that, in spite of the fact that the dolphins are virtually identical, a person under dolphins are virtually identical, a person under stress would find differences between the two stress would find differences between the two dolphins.dolphins.
PERSONAL PERSONAL STRESS STRESS
COUNSELLORCOUNSELLOR
DEFINITIONDEFINITION
S=P>RS=P>RStress occurs when Stress occurs when pressurepressure is is
greater than greater than resourceresource
The The ‘‘II’’ or the or the ‘‘PERSONALITYPERSONALITY’’ ––may be divided into:may be divided into:
EQIPR
Comm.Em. Stab.
SQPhilo. Of life
Morals n values
IQ
PERSONALITY
PERSONALITYPERSONALITY……•• Emotional QuotientEmotional Quotient describes an ability, capacity, or describes an ability, capacity, or
skill to perceive, assess, and manage the emotions of skill to perceive, assess, and manage the emotions of one's self, of others, and of groups.one's self, of others, and of groups.
•• Intelligence quotient Intelligence quotient measures intelligence, of an measures intelligence, of an individual in reasoning and problem solving, particularly in individual in reasoning and problem solving, particularly in novel situations. These consist of a wide range of verbal novel situations. These consist of a wide range of verbal and nonverbal skills. and nonverbal skills.
•• Spiritual QuotientSpiritual Quotient is about the growth of a human is about the growth of a human being. It is about moving on purposefully, and about being. It is about moving on purposefully, and about having a direction in life. Finally it results in the realizatiohaving a direction in life. Finally it results in the realization n that there is an immensity to every being. Moving along that there is an immensity to every being. Moving along the path, deeper levels of the self unfold, leading to the path, deeper levels of the self unfold, leading to fulfillment. fulfillment.
Dimensions ofDimensions ofpersonality personality
StrengthStrength(Rate 1(Rate 1--10)10)
Area of Area of ImprovementImprovement(Rate 1(Rate 1--10)10)
IntelligenceIntelligenceQuotientQuotientEmotionalEmotionalQuotientQuotientSpiritualSpiritualQuotientQuotient
POWER OF MINDPOWER OF MIND
Unconscious Mind25%
Subconscious Mind50%
Conscious Mind25%
Non-Judgmental Mind
Sleep
Write
Pre Sleep DePre Sleep De--stress &stress &Self Enhancement Routine Self Enhancement Routine
•• Write down positive affirmative statement in the Write down positive affirmative statement in the present tense prior to sleep X 7times (21 days) present tense prior to sleep X 7times (21 days)
•• ExamplesExamples–– I am free from I am free from
worry/tension/stress/anxiety/anger/insomnia/painworry/tension/stress/anxiety/anger/insomnia/pain……–– I have good I have good
memory/focus/attention/confidence/relationshipmemory/focus/attention/confidence/relationship……
Let this session not be the end but the Let this session not be the end but the beginning of a relationship that we beginning of a relationship that we
formform……Feel free to contact Feel free to contact
[email protected]@yahoo.com0981018734409810187344
GROUP DISCUSSIONGROUP DISCUSSIONSWOT Interactive activitySWOT Interactive activity
•• 4 Teams4 Teams-- each team will have different personality names.each team will have different personality names.
•• 1 Team Leader 1 Team Leader –– Presenter (S, W,* O, T)Presenter (S, W,* O, T)
•• 1Writer1Writer
•• 3 Question Leaders in each team 3 Question Leaders in each team ( 1 question each from each team ) ( 1 question each from each team )
•• 3 Interjections Leaders3 Interjections Leaders
•• 1 Analyst 1 Analyst –– s / w s / w
•• 1 Scorer 1 Scorer –– Quality of presentation (0Quality of presentation (0--10)10)-- Quality of SWOT (0Quality of SWOT (0--10)10)-- Handling of Interjection (0Handling of Interjection (0--10)10)
Total out of 30Total out of 30
•• 10 min.. to discuss SWOT.10 min.. to discuss SWOT.
•• 5 min to present and write on board.5 min to present and write on board.
•• 1 min. discussion time for preparation of 1 min. discussion time for preparation of Interjection questions.Interjection questions.
•• Negative marking also given to Negative marking also given to indisciplinedindisciplinedteams. teams. –– No personal attacks.No personal attacks.–– No interruptions while other team is No interruptions while other team is
presenting.presenting.–– NO NO ““gettinggetting--eveneven””..
•• NO aggressive arguments.NO aggressive arguments.
IMPORTANT DEIMPORTANT DE--STRESS PRINCIPLESSTRESS PRINCIPLES•• Smile / Sense of Humor / OptimismSmile / Sense of Humor / Optimism•• Good Interpersonal RelationsGood Interpersonal Relations•• Good CommunicationGood Communication•• Team SpiritTeam Spirit•• Respect for Self & Others Respect for Self & Others •• Delegation/NominationDelegation/Nomination•• PrioritizationPrioritization•• Self Confidence / AssertivenessSelf Confidence / Assertiveness•• HumblenessHumbleness•• Trust / FaithTrust / Faith•• Time ManagementTime Management
•• SOMATIC SOMATIC
•• COGNITIVECOGNITIVE
•• BEHAVIOURAL BEHAVIOURAL
•• EMOTIONAL EMOTIONAL
SOMATICSOMATIC
•• Disturbance in sleep Disturbance in sleep (Insomnia)(Insomnia)
•• Disturbance in Disturbance in appetiteappetite
•• Aches and PainsAches and Pains•• PalpitationPalpitation•• Easy Easy fatiguabilityfatiguability
COGNITIVECOGNITIVE
•• Difficulty in concentration/ focusDifficulty in concentration/ focus•• IndecisivenessIndecisiveness•• Increase in forgetfulnessIncrease in forgetfulness•• ProcrastinationProcrastination•• Ruminative patterns of thinkingRuminative patterns of thinking
EMOTIONALEMOTIONAL•• IrritabilityIrritability•• AngerAnger•• Displacement of angerDisplacement of anger•• Short temperShort temper
Externalization of Stress
EMOTIONALEMOTIONAL
•• Feeling lowFeeling low•• Social alienationSocial alienation•• Disinterest in pleasurable actsDisinterest in pleasurable acts•• Negative thinkingNegative thinking
Internalization of stress
BEHAVIORALBEHAVIORAL
•• Decreased performanceDecreased performance•• Impaired MotivationImpaired Motivation•• Avoidance of situationsAvoidance of situations•• AbsenteeismAbsenteeism\\ PresenteeismPresenteeism•• Increase in use ofIncrease in use of--
––CaffeineCaffeine––SmokingSmoking––AlcoholAlcohol––Other DrugsOther Drugs\\ party rave drugsparty rave drugs
PERSONAL PERSONAL STRESS STRESS
COUNSELLORCOUNSELLOR
DEFINITIONDEFINITION
S=P>RS=P>RStress occurs when Stress occurs when pressurepressure is is
greater than greater than resourceresource
MINIMIZING STRESSMINIMIZING STRESS& &
MAXIMIZING SUCCESSMAXIMIZING SUCCESS
Coping with StressCoping with Stress
•• In sync with natural sleep wake cycleIn sync with natural sleep wake cycle•• HydroHydro--TherapyTherapy•• Physical Exercise :Desk exc. Physical Exercise :Desk exc. \\ Regular exc.Regular exc.•• Deep Breathing ExercisesDeep Breathing Exercises•• MeditationMeditation
Physical ExercisesPhysical ExercisesRule of 4Rule of 4
5 Mins Warm-up
30 Min Active Exercises
(Talk Walk Test/ PR=200-age/2+10)
10 Mins Cool-Down(DBE/Meditation)
Deep Breathing and meditationDeep Breathing and meditation
•• Ratio of Deep Breathing ExerciseRatio of Deep Breathing Exercise1 : 4 : 2 : 11 : 4 : 2 : 1
Inhale : Hold : Exhale : HoldInhale : Hold : Exhale : Hold4 : 16 : 8 : 44 : 16 : 8 : 4
•• MeditationMeditation
•• ShavasanaShavasana\\ R.T.R.T.
POWER OF MINDPOWER OF MIND
Unconscious Mind25%
Subconscious Mind50%
Conscious Mind25%
Non-Judgmental Mind
Sleep
Write
Pre Sleep DePre Sleep De--stress &stress &Self Enhancement Routine Self Enhancement Routine
•• Write down positive affirmative statement in the Write down positive affirmative statement in the present tense prior to sleep X 7times (21 days) present tense prior to sleep X 7times (21 days)
•• ExamplesExamples–– I am free from I am free from
worry/tension/stress/anxiety/anger/insomnia/painworry/tension/stress/anxiety/anger/insomnia/pain……–– I have good I have good
memory/focus/attention/confidence/relationshipmemory/focus/attention/confidence/relationship……
Let this session not be the end but the Let this session not be the end but the beginning of a relationship that we beginning of a relationship that we
formform……Feel free to contact Feel free to contact
[email protected]@yahoo.com0981018734409810187344
Monday Monday v/sv/s FridayFriday
RECAPRECAP
Coping with StressCoping with Stress
•• In sync with natural sleep wake cycleIn sync with natural sleep wake cycle•• HydroHydro--TherapyTherapy•• Physical ExercisePhysical Exercise•• Deep Breathing ExercisesDeep Breathing Exercises•• MeditationMeditation
Exercises for the officeExercises for the office•• One of the biggest injury risk factors is static posture.One of the biggest injury risk factors is static posture.•• Try to spend at least 5 minutes every hour away from your computTry to spend at least 5 minutes every hour away from your computer.er.•• Remember to ONLY stretch to the point of mild tension.Remember to ONLY stretch to the point of mild tension.•• Try to incorporate the stretches into your daily routine.Try to incorporate the stretches into your daily routine.•• This slide provides some illustrations of simple active stretcheThis slide provides some illustrations of simple active stretches to perform s to perform
at the office.at the office.
Hand ExercisesHand Exercises•• Tightly clench your hand into a fist and release, fanning out thTightly clench your hand into a fist and release, fanning out the fingers. e fingers.
Repeat 3 timesRepeat 3 times
Back and Shoulder ExercisesBack and Shoulder Exercises•• Stand up straight, place your right hand Stand up straight, place your right hand
on your left shoulder and move your head on your left shoulder and move your head back gently. Do the same thing for the back gently. Do the same thing for the right shoulderright shoulder
Head and Neck ExercisesHead and Neck Exercises•• Move head sideways from left to right and Move head sideways from left to right and
back to leftback to left•• Move head backwards and then forwardMove head backwards and then forward
Computer and Desk Stretches Computer and Desk Stretches ……•• Sitting at a computer for long periods often cause neck Sitting at a computer for long periods often cause neck
and shoulder stiffness and occasionally lower back pain. and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day Do these stretches every hour or so throughout the day or whenever you feel still. Also be sure to get up and or whenever you feel still. Also be sure to get up and walk around the office whenever you think of it. Youwalk around the office whenever you think of it. You’’ll ll feel better.feel better.
…… Computer and Desk Stretches Computer and Desk Stretches ……
…… Computer and Desk StretchesComputer and Desk Stretches
Office of HorrorsOffice of Horrors
Ideal OfficeIdeal Office
Additional Setup StepsAdditional Setup Steps
• Eliminate any reflection on your monitor. • Position any additional equipment in accessible places.
ABC STRATEGYABC STRATEGY
A= AWARENESSA= AWARENESS
•• What causes you stress?What causes you stress?•• How do you react?How do you react?
B = BALANCEB = BALANCE
•• There is a fine line between There is a fine line between positive/ negative stresspositive/ negative stress
•• How much can you cope with beforeHow much can you cope with beforeit becomes negative?it becomes negative?
C = CONTROLC = CONTROL
•• What can you do to help yourself What can you do to help yourself combat the negative effects of combat the negative effects of stress?stress?
Stress Management TechniquesStress Management Techniques
-- Change your thinkingChange your thinking
-- Change your behaviorChange your behavior
-- Change your lifestyleChange your lifestyle
CHANGE YOUR THINKINGCHANGE YOUR THINKING
CHANGE YOUR THINKINGCHANGE YOUR THINKING
REFRAMINGREFRAMING
POSITIVE THINKINGPOSITIVE THINKING
WORRY KILLS QUIETLYWORRY KILLS QUIETLY
MANAGE YOUR ANGERMANAGE YOUR ANGER
REFRAMINGREFRAMING
•• Technique to change the way we look Technique to change the way we look at things to feel better about them.at things to feel better about them.
•• Does not change external reality.Does not change external reality.
•• Helps to view things in different light Helps to view things in different light and less stressfully.and less stressfully.
POSITIVE THINKINGPOSITIVE THINKING•• Keep a positive mental outlook.Keep a positive mental outlook.•• Forget Forget powerlessness,dejection,despairpowerlessness,dejection,despair
failure.failure.•• Stress leaves us vulnerable to negative Stress leaves us vulnerable to negative
suggestion,sosuggestion,so focus on positives:focus on positives:-- Focus on your strengthsFocus on your strengths-- Learn from the stress you are underLearn from the stress you are under-- Look for opportunitiesLook for opportunities-- Seek out the positive Seek out the positive –– make a changemake a change
WORRY KILLS QUIETLYWORRY KILLS QUIETLY
•• Physically and mentally exhaustive processPhysically and mentally exhaustive process•• Time consuming Time consuming •• Reduces focus and productivityReduces focus and productivity•• Stays in the backdrop of the mind Stays in the backdrop of the mind
Worry Worry –– A useless emotional baggageA useless emotional baggage
ANGER MANAGEMENT
WHAT IS ANGER?WHAT IS ANGER?Anger is a natural adaptive response to threats... Anger is a natural adaptive response to threats... It inspires It inspires powerful,oftenpowerful,often aggressive feelings and aggressive feelings and
behaviors,whichbehaviors,which allow us to fight and to defend ourselves allow us to fight and to defend ourselves when we are attacked.when we are attacked.
A certain amount of A certain amount of anger,therefore,isanger,therefore,is necessary to our necessary to our survival,butsurvival,but too much of it is disastrous.too much of it is disastrous.
Anger is a completely normal, usually healthy, human emotion.
But when it gets out of control and turns destructive, it can lead to problems —
•Problems at work•Personal relationships
•Overall quality of your life
Actions resulting from anger often have Actions resulting from anger often have negative consequences because the negative consequences because the
neurotransmitters/hormones (neurotransmitters/hormones (egegadrenaline) released during anger adrenaline) released during anger
intensify impulsive action and cloud intensify impulsive action and cloud rational thought processes.rational thought processes.
Different Forms of AngerDifferent Forms of Anger
Frustration Frustration is the feeling we getis the feeling we getwhen we don't get what we want, when we don't get what we want,
when something interferes with our when something interferes with our gaining a desired and expected goal. gaining a desired and expected goal.
AngerAnger is feeling mad in response is feeling mad in response to frustration or injury. You don't to frustration or injury. You don't
like what has happened and usually like what has happened and usually you'd like to get revenge. you'd like to get revenge.
RageRage is when our aggression is when our aggression becomes so extreme that we becomes so extreme that we
lose selflose self--controlcontrol
HostilityHostility which is a chronic state of which is a chronic state of angeranger
AssertivenessAssertiveness is tactfully and rationally is tactfully and rationally standing up for onestanding up for one’’s own rights; assertiveness s own rights; assertiveness
is designed not to hurt othersis designed not to hurt others
Continuum of AssertivenessContinuum of Assertiveness
Passive Assertive AggressivePassive Assertive Aggressive
Maintains a balance Maintains a balance between the twobetween the two
ANGER: THE VICIOUS CYCLEANGER: THE VICIOUS CYCLE
JaaduJaadu presentationpresentation
Steps to Anger ManagementSteps to Anger ManagementIdentifying triggersIdentifying triggers –– external and internal events external and internal events that provoke angerthat provoke anger
Identifying cuesIdentifying cues –– physical signs of your own physical signs of your own angeranger
Using remindersUsing reminders –– thinking and telling oneself that thinking and telling oneself that itit’’s not worth fighting overs not worth fighting over
Using reducersUsing reducers –– techniques such as deep techniques such as deep breathing, counting backwards, imaging a peaceful breathing, counting backwards, imaging a peaceful scene, relaxation therapy , yogic scene, relaxation therapy , yogic excercisesexcercises……..
Using self Using self -- evaluationevaluation
If you live each day as if it were If you live each day as if it were your last, you will realize that life your last, you will realize that life is too short to get angry over is too short to get angry over everything. everything.
The final step requires forgiving The final step requires forgiving those who have angered you. By those who have angered you. By letting go of the resentment, letting go of the resentment, you'll find the weight of anger you'll find the weight of anger lifted from your shoulders.lifted from your shoulders.
Sorry PresentationSorry Presentation
Anyone can become angry. Anyone can become angry. That is easy. But to be angry with That is easy. But to be angry with
the right person, to the right the right person, to the right degree, at the right time, for the degree, at the right time, for the
right purpose and in the right right purpose and in the right way... that is not easy.way... that is not easy.
---- AristotleAristotle
Anger management CDAnger management CD
CHANGE YOUR BEHAVIOURCHANGE YOUR BEHAVIOUR
•• Be AssertiveBe Assertive•• Time ManagementTime Management•• VentilationVentilation•• HumorHumor•• Diversion and DistractionDiversion and Distraction
CHANGE YOUR BEHAVIOURCHANGE YOUR BEHAVIOUR
BE ASSERTIVEBE ASSERTIVE
•• Be assertive not aggressiveBe assertive not aggressive•• Effective and clear communicationEffective and clear communication•• Increases transparency in interpersonal Increases transparency in interpersonal
relationshipsrelationships
TIME MANAGEMENTTIME MANAGEMENTHow to achieve more with time ?How to achieve more with time ?Time is one thing that is common to each and Time is one thing that is common to each and everyone of us no matter how rich or poor we are everyone of us no matter how rich or poor we are ..
One thing everyone has in common is that we all One thing everyone has in common is that we all have have 24 hours in a day ,7days a week, 52 24 hours in a day ,7days a week, 52 weeks in an yearweeks in an yearTime is important , but what is more important :Time is important , but what is more important :
our ability to manage time , which is going to our ability to manage time , which is going to make a difference in what we achieve in lifemake a difference in what we achieve in life ..
What is time management ?What is time management ?
Time management is the ability to Time management is the ability to decide what is important in life , both decide what is important in life , both at work and in personal life , to at work and in personal life , to prioritize certain tasks that we need prioritize certain tasks that we need to do to do
TIME MANAGEMENTTIME MANAGEMENT
WHY TIME MANGEMENT IS WHY TIME MANGEMENT IS IMPORTANTIMPORTANT•• DETERMINE WHICH OF THE THINGS ARE IMPORTANT , DETERMINE WHICH OF THE THINGS ARE IMPORTANT ,
WHICH CAN BE DROPPED WHICH CAN BE DROPPED
•• BE MORE ORGANIZED IN WORK METHODS BE MORE ORGANIZED IN WORK METHODS
•• DELEGATE BETTER DELEGATE BETTER
•• CONTROL THE DISTRACTIONS THAT WASTE TIME AND CONTROL THE DISTRACTIONS THAT WASTE TIME AND BREAK THE FLOWBREAK THE FLOW
•• INCREASE EFFECTIVENESS AND REDUCE STRESSINCREASE EFFECTIVENESS AND REDUCE STRESS
•• BE PRODUCTIVE AND IMPROVE JOB SECURITY BE PRODUCTIVE AND IMPROVE JOB SECURITY
•• ENJOY WHAT ONE DOES.ENJOY WHAT ONE DOES.
HOW TO STARTHOW TO START
1.Analyze yourself and how you waste valuable time
2.Decide to change poor working habits by replacing them with effective tasks e.g.
4.Set yearly, monthly,weekly,daily goals and develop strategies.
5.Write a ‘TO DO’ list to do important things first.
6.Identify your goals and priorities.
WHY DONWHY DON’’T PEOPLE MANAGE T PEOPLE MANAGE THEIR TIMETHEIR TIME•• DonDon’’t know about itt know about it•• Too lazyToo lazy•• Enjoy the adrenaline buzz of meeting tight Enjoy the adrenaline buzz of meeting tight
deadlines deadlines •• Enjoy crisis managementEnjoy crisis management
1.1. Telephone interruptionTelephone interruption2.2. MeetingsMeetings3.3. VisitorsVisitors4.4. SocializingSocializing5.5. Lack of informationLack of information6.6. Excessive paperworkExcessive paperwork7.7. Communication breakdownCommunication breakdown8.8. Lack of policies and proceduresLack of policies and procedures9.9. Lack of competent personnelLack of competent personnel10.10.Red tapeRed tape
1.1. ProcrastinationProcrastination2.2. Failure to delegateFailure to delegate3.3. Unclear objectivesUnclear objectives4.4. Failure to set prioritiesFailure to set priorities5.5. Crisis managementCrisis management6.6. Failure to planFailure to plan7.7. Poor schedulingPoor scheduling8.8. Lack of self disciplineLack of self discipline9.9. Attempting to do too much at onceAttempting to do too much at once10.10.Lack of relevant skillsLack of relevant skills
HOW TO MANAGE TIME?HOW TO MANAGE TIME?
•• JOB CLARIFICATION JOB CLARIFICATION •• SETTING GOALS SETTING GOALS •• ACTION PLANS OR TASKSACTION PLANS OR TASKS•• PRIORITIZINGPRIORITIZING•• SCHEDULINGSCHEDULING•• PAPER MANAGEMENT PAPER MANAGEMENT •• ATTENDING AND RUNNING MEETINGSATTENDING AND RUNNING MEETINGS•• DELEGATIONDELEGATION•• SELF DISCIPLINESELF DISCIPLINE
SCHEDULINGSCHEDULING
IDEALLY ONE SHOULD SCHEDULE IDEALLY ONE SHOULD SCHEDULE 60%TIME FOR PROACTIVE TASKS AND 60%TIME FOR PROACTIVE TASKS AND REST 40% FOR REACTIVE AND REST 40% FOR REACTIVE AND MAINTENANCE TASKS MAINTENANCE TASKS
IN FACT THIS ALLOCATION DIFFER AS PER IN FACT THIS ALLOCATION DIFFER AS PER THE PROFILE OF ONETHE PROFILE OF ONE’’S JOBS JOB
PRIORITIZINGPRIORITIZINGUrgent Urgent Not urgent Not urgent
Imp.Imp. Activities:
• Crises
• Pressing problems
• Deadline-driven projects
Activities:
• Prevention, PC activities
• Relationship building
• Recognizing new opportunities
• Planning, Recreation
NotNotImp.Imp.
Activities:
• Interruptions, some calls
• Some mail, some reports
• Some meetings
• Proximate, pressing matters
• Popular activities
Activities:
• Trivia, busy work
• Some mail
• Some phone calls
• Time wasters
• Pleasant activities
VENTILATIONVENTILATION
‘‘A problem shared is a problem halvedA problem shared is a problem halved’’
•• Develop a support network through Develop a support network through friends or colleagues to talk with.friends or colleagues to talk with.
•• Writing a diary or notes may help Writing a diary or notes may help release feelings but do not re read what release feelings but do not re read what
has been written.has been written.
Laughter TherapyLaughter Therapy
Doctors now acknowledge Doctors now acknowledge that a few hearty laughs a that a few hearty laughs a day can keep your body, day can keep your body,
mind, and spirit fighting fit.mind, and spirit fighting fit.
HUMORHUMOR
•• Relieves muscular tensionRelieves muscular tension•• Improves breathingImproves breathing•• Pumps endorphins into the blood Pumps endorphins into the blood
streamstream-- the bodythe body’’s natural pain killers natural pain killer
HOHO--HA ExerciseHA Exercise
Laughter meditationLaughter meditation
DIVERSION AND DISTRACTIONDIVERSION AND DISTRACTION
•• Take time out for yourselfTake time out for yourself•• Get away from things Get away from things
that bother youthat bother you•• Calm down Calm down •• Think logically Think logically
CHANGE YOUR LIFESTYLECHANGE YOUR LIFESTYLE
LIFE STYLE OVER THE YEARSYESTERDAY TODAY TOMORROW
CHANGE YOUR LIFESTYLECHANGE YOUR LIFESTYLE
•• DietDiet•• Smoking & AlcoholSmoking & Alcohol•• ExerciseExercise•• Sleep Sleep •• LeisureLeisure•• RelaxationRelaxation
DIETDIET•• REDUCE FATS AND OILREDUCE FATS AND OIL
•• INCREASE COMPLEX CARBOHYDRATESINCREASE COMPLEX CARBOHYDRATES
•• PLENTY OF FRUITS & VEGETABLESPLENTY OF FRUITS & VEGETABLES
•• HIGH FIBRE DIETHIGH FIBRE DIET
•• REDUCE SUGAR INTAKEREDUCE SUGAR INTAKE
•• REDUCE SALTREDUCE SALT
ELIMINATE FATSELIMINATE FATS--NO!NO!
•• BRAIN RECOGNIZES ONLY FATS AS BRAIN RECOGNIZES ONLY FATS AS NUTRITIONNUTRITION
•• VIT A, D, E, AND KVIT A, D, E, AND K•• FIGHT FEAR FLIGHT HORMONE FIGHT FEAR FLIGHT HORMONE
PRODUCTIONPRODUCTION•• FOR QUALITY SPERM PRODUCTIONFOR QUALITY SPERM PRODUCTION
COOKING MEDIACOOKING MEDIA
•• LIQUID OILSLIQUID OILS•• 15 ML./ HEAD / DAY15 ML./ HEAD / DAY•• MIX AND MATCH OILSMIX AND MATCH OILS•• OCCASIONAL GHEE PERMISSIBLE!OCCASIONAL GHEE PERMISSIBLE!
Should be eaten in low Fat versionsShould be eaten in low Fat versions•• CheeseCheese•• Cottage CheeseCottage Cheese•• Milk and CreamMilk and Cream
Eat items which are rich in Eat items which are rich in colourcolour•• AppleApple•• OrangeOrange•• PomegranatePomegranate•• TomatoTomato•• WatermelonWatermelon•• BroccoliBroccoli
Vegetarians are HealthierVegetarians are Healthier•• Non Non -- Vegetarian food increases Vegetarian food increases
Fat and Cholesterol and decreases Fat and Cholesterol and decreases FiberFiber
•• Non Non -- Vegetarian food gives more Vegetarian food gives more proteins than required, thus taxing proteins than required, thus taxing the systemthe system
•• Non Non -- Vegetarian foods are more Vegetarian foods are more carcinogeniccarcinogenic
MODERATION MODERATION -- IS IT IS IT NEEDED?NEEDED?
Eat LessEat Less
•• Most of us eat more than our bodies Most of us eat more than our bodies requirerequire
•• We eat for taste, not according to appetiteWe eat for taste, not according to appetite•• As you grow old, body needs less and less As you grow old, body needs less and less
food to sustain itselffood to sustain itself•• DonDon’’t splurge at wedding parties or other t splurge at wedding parties or other
social gatheringssocial gatherings
DonDon’’t Make the Stomach do t Make the Stomach do the Job of the Teeththe Job of the Teeth
•• Chew food at least 16 timesChew food at least 16 times•• More you chew, more saliva will mix More you chew, more saliva will mix
with it, turning food into liquid or with it, turning food into liquid or semi semi –– liquidliquid
When Eating just EatWhen Eating just Eat
•• Wake up early to have time for breakfastWake up early to have time for breakfast•• For lunch eat in a group of other For lunch eat in a group of other
colleaguescolleagues•• Have dinner with the entire familyHave dinner with the entire family•• Do not sit on the sofa Do not sit on the sofa infrontinfront of the of the
television while eating television while eating •• If agitated, donIf agitated, don’’t eat right away. Relax t eat right away. Relax
before you eatbefore you eat
Fresh is FineFresh is Fine
•• Cooked Food when lying around keeps Cooked Food when lying around keeps loosing its vital forceloosing its vital force
•• Canned, tinned, bottled items are all Canned, tinned, bottled items are all lifelesslifeless
•• Preferably eat freshly cooked foodPreferably eat freshly cooked food
SMOKING AND ALCOHOLSMOKING AND ALCOHOL
Quit Smoking and Quit Smoking and moderate your moderate your Alcohol consumptionAlcohol consumption
Physical Exercise Physical Exercise –– Move MoreMove More
•• Rule of FourRule of Four4 4 kmskms / 40 / 40 minsmins / 4 times per week/ 4 times per week
•• 200 200 –– Age / 2 = Pulse Rate after Age / 2 = Pulse Rate after completion of Active Exercisecompletion of Active Exercise
RECOMMENDED EXCERCISES
BENEFITS OF EXERCISEBENEFITS OF EXERCISE
•• Improves blood circulationImproves blood circulation•• Lowers blood pressureLowers blood pressure•• Clears the mind of worrying thoughtsClears the mind of worrying thoughts•• Improves self imageImproves self image•• Makes you feel better about yourselfMakes you feel better about yourself•• Increases social contactIncreases social contact
SIMPLE WAYS TO ENHANCE SIMPLE WAYS TO ENHANCE MOVEMENTMOVEMENT
•• Walk wherever you can , whenever you Walk wherever you can , whenever you can.can.
•• Go buy milk , fruits etc.Go buy milk , fruits etc.
•• Indulge in Sports .Indulge in Sports .
•• Take a break from , have a glass of water Take a break from , have a glass of water ..
SLEEPSLEEP
•• Plenty of day time energyPlenty of day time energy•• Complete rejuvenation ofComplete rejuvenation of
body and mindbody and mind
Sound SleepSound Sleep
•• Eat at least two hours before bedtimeEat at least two hours before bedtime•• Take a shower before hitting the bedTake a shower before hitting the bed•• Play your favorite soft musicPlay your favorite soft music•• Draw the curtainsDraw the curtains•• Use dim lightsUse dim lights•• Trying to sleep can further delay the onset Trying to sleep can further delay the onset
of sleep because it includes mental activityof sleep because it includes mental activity
Young people are not Sleeping Enough Young people are not Sleeping Enough because ofbecause of•• TelevisionTelevision•• Late night partiesLate night parties•• New work culture involving late hours New work culture involving late hours
Protect yourself from PollutionProtect yourself from Pollution
•• Avoid smoke Avoid smoke –– filled roomsfilled rooms•• High traffic areasHigh traffic areas•• Breathing in highway fumesBreathing in highway fumes•• Exercising near busy thoroughfaresExercising near busy thoroughfares•• Plant lots of shrubbery in your yardPlant lots of shrubbery in your yard
LEISURELEISURE
•• InterestInterest•• Gives you Gives you ““breakbreak”” from stressesfrom stresses•• Provides outlet for reliefProvides outlet for relief•• Provides social contactProvides social contact
A VARIETY OF RELAXATION A VARIETY OF RELAXATION PROCEDURES EXISTPROCEDURES EXIST
THE RELAXATION PROCEDURES THAT ARE FOUND TO BE MOST EFFECTIVE ARE THOSE
THAT COMBINE
bodily & mental parameters.
THE RELAXATION PROCEDURES THAT ARE THE RELAXATION PROCEDURES THAT ARE FOUND TO BE MOST EFFECTIVE ARE THOSEFOUND TO BE MOST EFFECTIVE ARE THOSE
THAT COMBINETHAT COMBINE
bodily & mental parameters.bodily & mental parameters.
Benefits of relaxationBenefits of relaxation
•• Lowers blood pressureLowers blood pressure•• Combats fatigueCombats fatigue•• Promotes sleepPromotes sleep•• Reduces painReduces pain•• Eases muscle tensionEases muscle tension•• Decreases mental worriesDecreases mental worries•• Increases concentrationIncreases concentration•• Increases productivityIncreases productivity•• Increases clear thinkingIncreases clear thinking
Relax in a JiffyRelax in a Jiffy
•• Stand with your feet apartStand with your feet apart•• Take a deep breathTake a deep breath•• Stretch your arms above your headStretch your arms above your head•• Bring the arms and the head down in one Bring the arms and the head down in one
smooth motion, while breathing outsmooth motion, while breathing out•• Repeat five timesRepeat five times•• It will bring you great relaxationIt will bring you great relaxation
YOGA AND HYPERTENSIONYOGA AND HYPERTENSION
•• YOGA NIDRA REDUCES SBP BY 15YOGA NIDRA REDUCES SBP BY 15--20 20 mmHg AND DBP BY 10 mm Hg.mmHg AND DBP BY 10 mm Hg.
•• THIS DROP IN BP LASTS FOR ABOUT 12 THIS DROP IN BP LASTS FOR ABOUT 12 MONTHMONTH
Langley Porter Neuropsychiatry Institute CaliforniaLangley Porter Neuropsychiatry Institute California
•• REDUCES SYMPTOMS IN ALMOST ALL REDUCES SYMPTOMS IN ALMOST ALL PATIENTSPATIENTS
K.E.M BombayK.E.M Bombay
CAUTION!CAUTION!
•• LEARN FROM A GURU WHO CAN TEACH LEARN FROM A GURU WHO CAN TEACH CORRECTLYCORRECTLY
•• PRACTICE IT REGULARLY SO THAT IT PRACTICE IT REGULARLY SO THAT IT BECOMES A LIFE STYLE RATHER THAN BECOMES A LIFE STYLE RATHER THAN MERE EXERCISEMERE EXERCISE
•• COMBINING WITH DIETARY PRUDENCE COMBINING WITH DIETARY PRUDENCE ADDS TO THE BENEFITSADDS TO THE BENEFITS
Holidays are Holy DaysHolidays are Holy Days
•• 10 days per year or 3 10 days per year or 3 –– 4 days 3 times 4 days 3 times per yearper year
•• Pleasure without business (if possible Pleasure without business (if possible separate business and holiday trips)separate business and holiday trips)
•• DonDon’’t take work homet take work home•• Take weekly days offTake weekly days off•• Spend time with Nature Spend time with Nature
•• DIETARY PRUDENCEDIETARY PRUDENCE
•• REGULAR EXERCISE REGULAR EXERCISE
•• NO SMOKINGNO SMOKING
•• ALCOHOL IN MODERATIONALCOHOL IN MODERATION
•• YOGA AND RELAXATION TECHNIQUESYOGA AND RELAXATION TECHNIQUES
PRESCRIPTION FOR THE DAY
We are always looking to the future: We are always looking to the future: the present does not satisfy usthe present does not satisfy us--Our ideal, whatever it may be, lies Our ideal, whatever it may be, lies further on.further on.
-- GillettGillett
PERSONAL PERSONAL STRESS STRESS
COUNSELLORCOUNSELLOR
