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Understanding Managing

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Understanding Managing

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    1. Understanding & Managing STRESS The Holistic Way

    2. What is stress? What is mental illness? How it is created & dealt with?

    3. Non-specific response to any demand – Threats?

    4. What does stress reaction consists of ? Fight or flight response Provide strength response to run away from danger Out pouring of adrenalins – stimulate hormones in the blood along with stress hormones in our body, which are intended to be protective.

    5. What changes it brings: Increase in heart rate Increase in blood pressure (more blood to brain & muscles) Faster breathing (increase of oxygen supply) Tensing muscles (ready for action) Increase mental alertness & sensitivity of sense organs (assess situation & act quickly) Less blood to skin, digestive tract, liver & kidney (where blood is less needed in times of crisis) Increase in blood sugar, fats and cholesterol (extra energy) Rise in platelets & blood clotting factors (prevent haemorrhage in case of injuries)

    6. Common symptoms of stress Physical: Fatigue, headache, insomnia, muscles ache/stiffness (especially neck shoulder & lower back Heart palpitation, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating & frequent cold – running nose.

    7. Common symptoms of stress Mental: Decrease in concentration and memory Indecisiveness Mind racing or going blank Confusion Loss of sense of humour

    8. Emotional Anxiety, nervousness, Depression, anger, frustration, Worry, fear, irritability, Impatience, short temper Extreme action, Suicidal thoughts

    9. Behaviour Pacing, fidgeting Nervous habits ( Nail biting, foot-tapping) Increased eating, smoking, drinking Crying, yelling, Blaming Throwing things or hitting - Violence

    10. Causes of stress Two kinds: Internal External

    11. External Physical environment: Noise, bright light, heat confined space Social: (interaction with people) rudeness, bossiness, aggressiveness Organisational: Rules, regulation,”red tape”deadline. Major events: Death of relative, lost job, promotion,new baby, marriage. Daily hassles: communing, misplacing keys, mechanical brake down

    12. Internal Lifestyle Choice: Caffeine, not enough sleep, overloaded schedule Negative self talk: pessimistic thinking, self-criticism,overanalysing Mind traps: unrealistic expectation, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking Stressful personality traits: perfectionist, fastidious,workaholic, pleaser

    13. Most stress is self generated How can we overcome stress?

    14. Change lifestyle habits Decrease caffeine (coffee,tea,colas,chocolates) Well-balanced diet Decrease junk food Regular exercise – work out 30 minutes Adequate sleep – what you need Leisure time – self occupied Relaxation exercise - meditation

    15. Change a stressful situation Time & money (energy) management Assertiveness – Ability to say no Problem solving Possibly leaving a job or relationship

    16. Change your thinking Look at things more positively See problem as opportunities Refute negative thoughts Keep sense of humour Diversion – going away on a vacation Distraction – keep away from problems

    17. How can we do all this? We have to live in the British environment! We still have to live in our community! We still have to work for our living! We still have be with the family!

    18. What is the answer?

    19. Listen to Your Mind & Body Through Holistic Living Yam – Understand your relation with others Niyam – Understand your relation with self Asana – Do yog and improve your postures Pranayama – Do your breathing and oxygenate your body Pathyahara – Observe your sense control Dharna – Practice your concentration with focus Dhyana – Practice your focus without concentration Samadhi – Live in wakeful awareness

    20. Yam – Relation with others In the community In your family Ahimsa (non- Harming) Satya (Truthfulness) Asteya (Non – Stealing) Brahmcharya (Walk in awareness) Aparigraha (No greed or possessiveness)

    21. Niyam – Relation with self Your Share Value in the Market Saucha – (Purifying inside out) Santosh – (cultivate attitude of contentment) Tapa – (Training your senses) Svadhyay – (Inner exploration - CPD) Ishwarapranidhana – (Letting you go into inner spirit)

    22. Asana – Your body posture Mobility 32 Yog Asans 25 Mudra Kriyas

    23. Pranayama – Breathing control Lung capacity building Clearing Air Passage Calming Oxygenation

    24. Pathyahara – Your sense control Balance and Control over organs Chakra Science – Reiki Aura field balance Energy Channelling Energy exchange Enhance Chetna Shakti (universal Life force energy) Use non-toxic medication – Ayurvedic, Hoemepathy, Biochemic etc

    25. Dharna – Focus with concentration Focus Rekha chitra - Symbols Prathna Satsang Bhajan Dhun Religious rituals Puja - Ygya

    26. Dhyana – Focus with out concentration Meditation Witness thoughts Witness vibrations Witness sensations Witness combustion Witness self

    27. Samadhi – Enlightened Constant Wakeful Awareness

    28. Freedom of stress Travel through 8 Limbs of Yog Enjoy Stress Free Health with Holistic Living Listen to your mind & body and live in total blissful awareness Attend Holistic Living Course at G H S

    29. Thank you Jai Shree Krishan

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