STRESS MANAGEMENTSTRESS MANAGEMENT

The The Biggest and Toughest Biggest and Toughest

Challenge Challenge in today’s world is in today’s world is

StReSsStReSs

CONTENTSCONTENTS

WHAT IS STRESS?WHAT IS STRESS?

HOW STRESS IS CREATED?HOW STRESS IS CREATED?

STRESS – CAUSES & CONSEQUENCESSTRESS – CAUSES & CONSEQUENCES

SOLUTION – TEMPORARY & PERMANENTSOLUTION – TEMPORARY & PERMANENT

CONCLUSIONCONCLUSION

STRESSSTRESS

WHAT IS STRESS?WHAT IS STRESS? Stress is your mind and body’s Stress is your mind and body’s

response or reaction to a real or response or reaction to a real or imagined threat, event or imagined threat, event or change.change.

The threat, event or change are The threat, event or change are commonly called Stressors. commonly called Stressors. Stressors can be internal Stressors can be internal (Thoughts, Beliefs, Attitudes) or (Thoughts, Beliefs, Attitudes) or external (Loss, Tragedy, external (Loss, Tragedy, Change).Change).

WHAT IS STRESS?WHAT IS STRESS?

HOW STRESS IS HOW STRESS IS GENERATED?GENERATED?

EVENT

INTERNAL REACTIONS

ACTIONS

THOUGHTS

FEELINGS

BODILY RESPONSE

STRESS CAUSESSTRESS CAUSES

Heavy Work LoadHeavy Work Load

Mechanical, Monotonous Life StyleMechanical, Monotonous Life Style

Heavy Competition in all spheres of LifeHeavy Competition in all spheres of Life

High Expectations in all walks of LifeHigh Expectations in all walks of Life

STRESS CAUSESSTRESS CAUSES

SYMPTOMS OF STRESSModerate Stress

Tension headaches

Lack of concentration

Indigestion

Muscle tension

Tight jaw

Sweaty palms

Restlessness

Loss/increase appetite

Sleep Disturbance

Severe Stress

Chest pain

High blood pressure

Palpitations

Trembling

Allergies

Phobias

Confusion

Depression/anxiety

Insomnia/Oversleeping

STRESS – CONSEQUENCES STRESS – CONSEQUENCES

Various Health Problems - Sleeplessness, Hypertension, Various Health Problems - Sleeplessness, Hypertension, Diabetes, Vision problems, Heart diseases.. Diabetes, Vision problems, Heart diseases..

Increased TensionsIncreased Tensions

Bad/Unwanted HabitsBad/Unwanted Habits

Decisions going wrong …Things going wrongDecisions going wrong …Things going wrong

Unhealthy RelationshipsUnhealthy Relationships

Unhappiness and DisappointmentUnhappiness and Disappointment

Extreme Stress sometimes leads to Mental DisordersExtreme Stress sometimes leads to Mental Disorders

Overall, Life becoming Mess and Discontentment in Life Overall, Life becoming Mess and Discontentment in Life

MEDICAL AND RESEARCHMEDICAL AND RESEARCH

In the University of North Carolina researchers found that a In the University of North Carolina researchers found that a chronically angrychronically angry person was one and a half times more likely person was one and a half times more likely to die over a 25 year period than one who was not always angry. to die over a 25 year period than one who was not always angry.

Ohio State University found that medical students studying for Ohio State University found that medical students studying for major exams and were stressed had a drop on protective T and major exams and were stressed had a drop on protective T and B cell levels and had more cold and flu's. B cell levels and had more cold and flu's.

Harvard University researchers showed that doing Harvard University researchers showed that doing meditationmeditation increased the number of T cells circulating for a long time and increased the number of T cells circulating for a long time and strengthened the whole immune system.strengthened the whole immune system.

SOLUTIONSOLUTION

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TEMPORARY SOLUTIONSTEMPORARY SOLUTIONS

Switch on some soft music, sit on a comfortable chair or Switch on some soft music, sit on a comfortable chair or lie downlie down

Think of pleasant, soothing moments which you enjoyed Think of pleasant, soothing moments which you enjoyed a lota lot

Read some nice jokes or anything of your interestRead some nice jokes or anything of your interest

Spend some time with your close friend and have a Spend some time with your close friend and have a small chatsmall chat

DON’T BE SO SERIOUSDON’T BE SO SERIOUS

Everyone needs a good laugh now and then. It’s free, it’s Everyone needs a good laugh now and then. It’s free, it’s contagious, and it’s good for you! contagious, and it’s good for you!

Here are some suggestionsHere are some suggestions

– Play with kidsPlay with kids

– Look at the big pictureLook at the big picture

– Consider how your favorite comedian would handle a situationConsider how your favorite comedian would handle a situation

– Hang out with people you laugh withHang out with people you laugh with

– Have a positive outlookHave a positive outlook

– Make time for laughterMake time for laughter

ONE & ONLY PERMANENT ONE & ONLY PERMANENT SOLUTION IS……. SOLUTION IS…….

MEDITATIONMEDITATION

WHAT IS MEDITATIONWHAT IS MEDITATION??

Meditation is the process of Meditation is the process of silencing the mind through silencing the mind through

conscious observation of the conscious observation of the BREATH ... BREATH ...

MEDITATIONMEDITATION

Exercise in awareness and concentrationExercise in awareness and concentration

Deep relaxation Deep relaxation

Brain waves change over timeBrain waves change over time

Improves longevity, quality of life, pain, Improves longevity, quality of life, pain, intelligence, anxietyintelligence, anxiety

MEDITATION – HOW TO MEDITATION – HOW TO DO?DO?

Sit in a comfortable posture and relax your bodySit in a comfortable posture and relax your body

Close your eyes, clasp your hands and cross your legsClose your eyes, clasp your hands and cross your legs

Observe your natural incoming and outgoing breathObserve your natural incoming and outgoing breath

Routine thoughts of the mind must be cut right awayRoutine thoughts of the mind must be cut right away

DO NOT take deep breath or hold your breathDO NOT take deep breath or hold your breath

DO NOT chant any mantraDO NOT chant any mantra

DO NOT visualize any form of deityDO NOT visualize any form of deity

YOUR BREATH – YOUR GURUYOUR BREATH – YOUR GURU

Anyone must Meditate for a duration equal to his/her ageAnyone must Meditate for a duration equal to his/her age

– For Example: A 30-year-old person should meditate for 30 minutes in one sittingFor Example: A 30-year-old person should meditate for 30 minutes in one sitting

Anyone, at any time, can do Meditation at any placeAnyone, at any time, can do Meditation at any place

– For Example: At work place, when you are very stressed out For Example: At work place, when you are very stressed out

– While Traveling in a bus, train…While Traveling in a bus, train…

BENIFITS OF MEDITATIONBENIFITS OF MEDITATION Lowers Blood Pressure (BP)Lowers Blood Pressure (BP)

Slows Breathing Helps Muscles relax  gives the Body time to Slows Breathing Helps Muscles relax  gives the Body time to eliminate Lactic acid and other Waste Productseliminate Lactic acid and other Waste Products

Eliminates Stressful Thoughts Eliminates Stressful Thoughts 

Helps with Clear Thinking Helps with Clear Thinking 

Helps with Focus and ConcentrationHelps with Focus and Concentration

Reduces Stress HeadachesReduces Stress Headaches

Any disabilities in the body can be rectifiedAny disabilities in the body can be rectified

HI! SHALL WE MEDITATE FOR 5 MINUTES NOW!

CONCLUSIONCONCLUSION

A little stress reduction goes a long way. A little stress reduction goes a long way. Practice Meditation daily.Practice Meditation daily.

Be mindful of your thoughts, actions, and Be mindful of your thoughts, actions, and behaviors and come back to the present behaviors and come back to the present moment.moment.

Any questions ?Any questions ?

THANKSTHANKS