DR. PRANAV PANDYAHead : All World Gayatri PariwarDirector : Brahamvarchas Research Institute, Chancellor : Dev Sanskriti UniversityShantikunj, Haridwar, Himalayasemail : shantikunj@awgp.org

New Light onStress Management

Qimonda: Company Name

Qimonda

“Flowing or breathing energy”

“Key” and “Mundus” – “key to the world”

– What is Stress– How it originates– Types of Stress– Symptoms– Self-Analysis– Practical tips– Lead a more balanced lifestyle

In the next 60 minutes

- Personal- Memory- Concentration- Learning- Health- Depression

- Work Place- Performance- Productivity- Relationships- Job Satisfaction

Stress in Our Lives

• A Natural Mechanism• Requires Constant Management• Critical for Survival

Complete Freedom from Stress is : DEATH

How Stress Originates …

Body (Branches)

Mind (Trunk)

Moral Values (Root)

Types of Stress

• Constructive Stress (Eustress)• Destructive Stress (Distress)• Short Term (Acute) • Long Term (Chronic)

How does it originate?-

Signals and Symptoms

Please see the given Handout-

Self Analysis - Overview

Burn Out Stress Syndrome (BOSS)

FIVE STAGES OF BOSS1. Honeymoon

2. Fuel Shortage

3. Chronic Symptoms

4. Crisis

5. Losing the Marathon

A Debilitating Psychological Condition Brought About By Unrelieved Work Stress

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.

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.

Burn Out Stress Syndrome (BOSS)

Stress Symptoms

Early Symptoms Nervous Reflexes IllnessesStomach upsets Biting nails Asthma

Headaches Clenching fist Migraine

Rashes Grinding teeth Digestive disorders

Backpain Picking at skin Skin disorders

Insomnia Hunching shoulders Sexual disorders

PhysicalBiting NailsClenching FistsGrinding JawsDrumming FingersTapping FeetHunching Shoulders

MentalDepressionProcrastinationNegative thinkingJealousyTwo Jobs at the Same time

EmotionalAnxietyHelplessnessHopelessnessFrustrationAnger

SocialHostility towards othersAggressionFinding faults in peersPointing fingers

Physical Symptoms

Biting Nails, Clenching Fists, Clenching JawsDrumming FingersGrinding TeethHunching ShouldersPicking At Facial SkinTapping FeetTwo Jobs At a TimeTouching Hair Often

Mental SymptomsDepression

Procrastination

Negative thinking

Jealousy

Two Jobs at the Same time

Mood Signals

Biting Nails, Clenching Fists, Clenching JawsDrumming FingersGrinding TeethHunching ShouldersPicking At Facial SkinTapping FeetTwo Jobs At A TimeTouching Hair OftenToo Hurried Or Loud TalkingToo Conscious About Being On Time

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

Strategies and Techniques

1) Pranayam – Increasing Prana and Qi through the breath

2) Yoga – A means for physical, mental growth

3) Meditation – Accessing & Awakening Inner Strength

Awaken Inner Strength and Reduce Stress

Pranayam: Breathing exercise

Importance of Breath

• Key Factor in determining lifespan

• Can regulate balance between bothhemispheres of the brain

• Proper Oxygenation of the blood

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 8Dog 28 13Horse 18 50Human Being 16 78Elephant 11 100Snake 7 120Turtle 4 150

Importance of Breathing -2Balance 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

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

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)

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

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

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.

Stress & 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

Reversal of stress through Meditation

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.

Scientific Research

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.

Select something to focus upon:

* Rising Sun

• A candle flame

• Peaceful location

*Focus on your breath by counting

each inhalation and exhalation.

How to Meditate

Evaluate your Lifestyle

Examine your beliefs

Manage your time

Be a Daily Visionary

Live in the Present

Live with Integrity

Balanced Life

• 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)

Start Taking Charge Today

Daily Stress Log - Sample…