Understanding Stress & Its Management Dr Amitabh Saraf DIYA

Understanding Stress Understanding Stress &&

Its ManagementIts Management

Dr Amitabh SarafDr Amitabh Saraf

DIYADIYA

What this talk is about :What this talk is about :

What is stress?What is stress?

What happens inside us?What happens inside us?

The ill-effects of stressThe ill-effects of stress

Managing stressManaging stress

What would be your reaction?What would be your reaction?

Common Emotional ReactionsCommon Emotional Reactions

NervousnessNervousness

AngerAnger

DespairDespair

FearFear

Common Physical ReactionsCommon Physical Reactions

Increased heart rate, palpitationIncreased heart rate, palpitation

Increased blood pressureIncreased blood pressure

Inability to breathe deeply Inability to breathe deeply

Tensed musclesTensed muscles

Increased brain activityIncreased brain activity

Heightened senses – wide eyes, ears, Heightened senses – wide eyes, ears, increased sense of smellincreased sense of smell

One becomes ready toOne becomes ready to

Fight back in angerFight back in anger

Leave the place and avoid contactLeave the place and avoid contact

Fight or Flight SyndromeFight or Flight Syndrome

In every adverse situation we face In every adverse situation we face we wish to –we wish to –– Fight BackFight Back– Flight (run away) from thereFlight (run away) from there

This is Stress: a very prime/basic This is Stress: a very prime/basic body reaction in adverse conditionsbody reaction in adverse conditions

It helps save oneselfIt helps save oneself

What happens?What happens?

Stressful situation leads to release of Stressful situation leads to release of adrenaline (Epinephrine) hormoneadrenaline (Epinephrine) hormone

Adrenaline’s effectsAdrenaline’s effectsEffects Biological advantage Sensation

High heart beat

Sends more glucose & oxygen to the muscles

Thumping heart

High respiratory rate

Increased oxygenation of the blood; rapid removal of carbon dioxide

Panting

Arteriole constriction

Blood diverted from skin & digestive system to muscles

Person turns pale

Muscle tension

Ready for immediate actionTense feeling; Shivering; Erect body hair

Glycogen is converted to glucose

Glucose available for energy production

-

Another Stress Hormone: CortisolAnother Stress Hormone: Cortisol

Stimulating hormoneStimulating hormone

Provides a quick burst of energy for Provides a quick burst of energy for survival reasons survival reasons

Heightened memory functions Heightened memory functions

A burst of increased immunity A burst of increased immunity

Lower sensitivity to pain Lower sensitivity to pain

Brain PartsBrain Parts

Feedback LoopFeedback Loop

Hypothalamus

Adrenal Glands

HippocampusRelease Adrenaline Cortisol

Cortisol

Switch Off Cortisol Production

Stress situation

Sympathetic Nervous System

Parasympathetic Nervous System

Simple Stress SituationSimple Stress Situation

Stress Hormones

Stress Situation

Time

Action initiatedTo mitigate stress

Problem Stress Situations (1)Problem Stress Situations (1)

Sustained Stress Hormones & Action Level

Stress Situation

Time

Problem Stress Situations (2)Problem Stress Situations (2)Highly Stressful Situation

Time

Normally Stressful Situation

High Stress Hormone level

Bad Effects of Problem Stress Bad Effects of Problem Stress SituationsSituations

Ill effects of CortisolIll effects of Cortisol

Cortisol harms brain in three ways: Cortisol harms brain in three ways: – Reduces supply of glucose to brainReduces supply of glucose to brain– It impairs function of neurotransmitters It impairs function of neurotransmitters – It directly kills and damages brain cells It directly kills and damages brain cells

by letting in calcium radicals into cells. by letting in calcium radicals into cells.

Loss of attention Loss of attention

Loss of memoryLoss of memory

Reduces general intelligenceReduces general intelligence

Sustained Stress SituationSustained Stress Situation

Toxins and free radicals kill cells in every organ : brain, liver, pancreas, adrenals, stomach and GI tract. High Blood PressureHeart DiseaseDiabetes MellitusHyper Acidity, PU syndromeUlcerative ColitisMigraine, tension headache,Chronic backacheAllergies, AsthmaAuto immune disordersMenstrual DisordersAnxiety Neurosis, ObsessionsSinus Tachycardia

Biting Nails, Clenching Fists, Clenching JawsDrumming FingersGrinding TeethHunching ShouldersTapping FeetTwo Jobs At A TimeHurried Or Loud Talking

Signals of Excess Stress

AggressionAggression

Disturbed SleepDisturbed Sleep

Emotional Out BurstsEmotional Out Bursts

Leaving Jobs UndoneLeaving Jobs Undone

Over ReactiveOver Reactive

BEHAVIOURAL SIGNSBEHAVIOURAL SIGNS

Stress is not all bad!!!Stress is not all bad!!!Every human activity is related to stressEvery human activity is related to stressStress– We are born out of stress– Motivates to take new actions, new directions– Helps focuses energy – Brings out inner potential– Improves performance– Improves retention and memory – Stress situations are like exams

Success improves self-confidenceIncreases inner strength

Complete Freedom from Stress is : DEATH

What is Stress Management?What is Stress Management?

Understanding causesUnderstanding causes

Learn ways to remove the causes Learn ways to remove the causes

Learn ways to reduce stress even in Learn ways to reduce stress even in high stress situations (relaxation)high stress situations (relaxation)

Financial Condition

Health disorder/chronic disease

Work related-Promotion-Boss-Workload-Colleagues-Deadlines …

Family problemsSpouse, kids …

Business

AnxietyWorryUncertaintyFearDespairJealousy

Some Subtle Causes …Some Subtle Causes …

Lack of sufficient activity to keep Lack of sufficient activity to keep mind busymind busy

Living unnatural-artificial livesLiving unnatural-artificial lives

Lack of social life and friendsLack of social life and friends

Suppressing inner feelingsSuppressing inner feelings

Excessive indulgence in sensual Excessive indulgence in sensual pleasurespleasures

The missing linkThe missing link

External Situations

Negative Emotion

s

Mind• Wrong attitudes (mistrust, selfishness, …)• Incorrect understanding• Wrongful thinking• Lack of inner strength• Materialistic approach

Stress ManagementStress Managementis possibleis possible

only throughonly throughCleansing Cleansing

& & Proper Channelization of MindProper Channelization of Mind

Holistic Approaches to Manage Holistic Approaches to Manage StressStress

SWADHYAY SWADHYAY – Read good books by great people/about them Read good books by great people/about them – Acquire knowledge, develop understandingAcquire knowledge, develop understanding– Read and think about our own weaknesses Read and think about our own weaknesses

and remove themand remove them

MeditationMeditation

Holistic Approaches to Manage Holistic Approaches to Manage StressStress

Change in dietary pattern: Vegetarian Diet, Change in dietary pattern: Vegetarian Diet, lots of sprouted grains, raw fruits, saladslots of sprouted grains, raw fruits, salads

Subtle exercises - ASANS (Postures) & Subtle exercises - ASANS (Postures) & PRAGYA YOG. PRAGYA YOG.

PRANAYAM: Churning of Vital energy.PRANAYAM: Churning of Vital energy.

Proper relaxation -“SHAVASAN”, Yog NidraProper relaxation -“SHAVASAN”, Yog Nidra

Holistic Stress ManagementHolistic Stress Management

Music Therapy - “Mantra Chikitsa”.Music Therapy - “Mantra Chikitsa”.

Pulverized herbal powders - Pulverized herbal powders - “Aoushadhi Chikitsa”.“Aoushadhi Chikitsa”.

Homa therapy, Yagna. Homa therapy, Yagna.

Avoid isolation, become part of Avoid isolation, become part of society and devote time for social & society and devote time for social & selfless service. selfless service.

Reversal of stress through Reversal of stress through MeditationMeditation

Develops resistance to stress through:– decreased heart rate, – decreased respiration rate, – decreased production of stress

hormones– decreased pulse rate, and – increased EEG (electroencephalogram)

alpha

Achievements of MeditationAchievements of MeditationEnhanced memory Enhanced memory Muscular relaxation Muscular relaxation Mental equipoise Mental equipoise Inner calmnessInner calmnessIncreased awarenessIncreased awarenessCheerfulness all the time Cheerfulness all the time Disappearance of jealousy – lust and other Disappearance of jealousy – lust and other vicesvicesBehavioural modificationBehavioural modificationIt implies giving a bath to your personality It implies giving a bath to your personality of noble and of noble and ideal thoughts ideal thoughts

How to meditateHow to meditate

Sit in a comfortable position. Sit in a comfortable position. – Sukhasana or a big chair with soft cushion. Sukhasana or a big chair with soft cushion. – Straighten your spine.Straighten your spine.

Breathe deeply through your nose.Breathe deeply through your nose.– Inhale to fill up lungs and then exhale slowly to Inhale to fill up lungs and then exhale slowly to

expel all the air, observing breath all the timeexpel all the air, observing breath all the time

Mentally recite AUM/some mantra in Mentally recite AUM/some mantra in synchrony with your breathingsynchrony with your breathing

How to meditateHow to meditate

Select something to focus upon: Select something to focus upon: – Rising SunRising Sun– A candle flame A candle flame – Your deity Your deity – Himalayas or ocean Himalayas or ocean

Our RecommendationOur RecommendationGayatri mantra:Gayatri mantra:

Why Gayatri?Why Gayatri?

Each letter of Gayatri Mantra is very Each letter of Gayatri Mantra is very scientifically created & generates scientifically created & generates immense energy.immense energy.Generates bioelectrical impulses Generates bioelectrical impulses Sensitize the endocrine glands Sensitize the endocrine glands Activate neuro-hormonal secretions Activate neuro-hormonal secretions Harmonizes the healthy functions of the Harmonizes the healthy functions of the bodybodyCreativity of mindCreativity of mindEmotional peace and cheerfulnessEmotional peace and cheerfulness

Aum

bhuvah swah

bha

de

dhi

sya

dhi

hi

ma

yo

pra nah cho

rgo va

bhuh

dayat

tatsavi

tuhva

reni

yam

yo

Basic Requirements for MeditationBasic Requirements for Meditation

Diet to be sattvic:boiled vegetables, Diet to be sattvic:boiled vegetables, raw fruits, sprouted grains raw fruits, sprouted grains

Completely avoid sensually exciting Completely avoid sensually exciting reading (violence/pornography) on reading (violence/pornography) on TV/Computer or MagazinesTV/Computer or Magazines

Life style has to be orderly and Life style has to be orderly and thoroughly organised. thoroughly organised.

Satsang and swadhyay to be done.Satsang and swadhyay to be done.

Thank YouThank You& &

We Wish YouWe Wish Youaa

Good Life Good Life with with

Well Managed StressWell Managed Stress