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DR. PRANAV PANDYA Head : All World Gayatri Pariwar

New Light on Stress Management. DR. PRANAV PANDYA Head : All World Gayatri Pariwar Director : Brahamvarchas Research Institute, Chancellor : Dev Sanskriti University Shantikunj , Haridwar , Himalayas email : shantikunj@awgp.org. Qimonda: Company Name. Qi monda.

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DR. PRANAV PANDYA Head : All World Gayatri Pariwar

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  1. New Light on Stress Management DR. PRANAV PANDYA Head :All World GayatriPariwar Director : Brahamvarchas Research Institute, Chancellor :Dev Sanskriti University Shantikunj, Haridwar, Himalayas email : shantikunj@awgp.org

  2. Qimonda: Company Name Qimonda “Flowing or breathing energy” “Key” and “Mundus” – “key to the world”

  3. In the next 60 minutes – What is Stress – How it originates – Types of Stress – Symptoms – Self-Analysis – Practical tips – Lead a more balanced lifestyle

  4. Stress in Our Lives • Personal • - Memory • - Concentration • - Learning • - Health • - Depression • Work Place • - Performance • - Productivity • - Relationships • - Job Satisfaction

  5. A Natural Mechanism • Requires Constant Management • Critical for Survival Complete Freedom from Stress is:DEATH

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

  7. Types of Stress • Constructive Stress (Eustress) • Destructive Stress (Distress) • Short Term (Acute) • Long Term (Chronic)

  8. Signals and Symptoms How does it originate? -

  9. Self Analysis - Overview Please see the given Handout -

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

  11. Burn 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, Ailments like IHD, Irritable bowel, Fibromyalgia, Bronchial asthma, Peptic ulcer & Depression.

  12. Burn 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.

  13. Stress Symptoms Early Symptoms Nervous Reflexes Illnesses 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

  14. Physical Symptoms 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

  15. Mental Symptoms Depression Procrastination Negative thinking Jealousy Two Jobs at the Same time

  16. Mood 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

  17. Stress Proofing Your Lifestyle • Change in dietary pattern: Tryptophan Rich Food •Proper reading habits / Self- Introspection • Music Therapy • Social Service • Build a support system • – People who listen • – Journal to Express yourself • – Think and speak positively • – Keep your sense of humor

  18. Strategies and Techniques Awaken Inner Strength and Reduce Stress 1) Pranayam – Increasing Prana and Qi through the breath 2) Yoga – A means for physical, mental growth 3) Meditation – Accessing & Awakening Inner Strength

  19. 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

  20. 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 28 13 Horse 18 50 Human Being 16 78 Elephant 11 100 Snake 7 120 Turtle 4 150

  21. Importance of Breathing -2 Balance between the right and left hemispheres in the brain • 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

  22. 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

  23. 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)

  24. Importance of Yoga • Classical practice for self-improvement • Time-tested method (over 5000 years) for leading • one’s life • Inner cleansing as opposed to outer cleaning • Aging Better • Inner Peace

  25. 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

  26. Stress & Meditation 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.

  27. Reversal 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

  28. Scientific Research 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.

  29. Benefits of Meditation 1• Enhanced memory 2• Muscular relaxation 3• Mental equipoise 4• Inner calmness 5• Increased awareness 6• Cheerfulness all the time 8• Behavioural modification 9• A cleanser of our mental garbage. It gives relief from mental constipation.

  30. How to Meditate Select something to focus upon: * Rising Sun • A candle flame • Peaceful location *Focus on your breath by counting each inhalation and exhalation.

  31. Balanced Life Evaluate your Lifestyle Examine your beliefs Manage your time Be a Daily Visionary Live in the Present Live with Integrity

  32. Start Taking Charge Today • Recognize your stress signals and symptoms • Use practical tools and techniques to relieve stress • Find way to improve your overall lifestyle • Stress Log: Assess your levels of stress monthly and try use these techniques and tips to help you relieve stress. (Handouts)

  33. Daily Stress Log - Sample…

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