Stress Relief Measures

STRESS RELIEF STRESS RELIEF MEASURESMEASURES

By Ralph BraganzaBy Ralph Braganza

© Ralph Braganza -2008© Ralph Braganza -2008All Rights reservedAll Rights reserved

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OUTLINEOUTLINE

What is stress?What is stress?

Why do we get stressed?Why do we get stressed?

A little on the human brainA little on the human brain

Measures to relieve stressMeasures to relieve stress


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WHAT IS STRESS?WHAT IS STRESS?

A mentally or emotionally disruptive or A mentally or emotionally disruptive or upsetting condition occurring in response upsetting condition occurring in response to adverse external influences and to adverse external influences and capable of affecting physical health, capable of affecting physical health, usually characterized by increased heart usually characterized by increased heart rate, muscular tension, irritability, and rate, muscular tension, irritability, and depression depression A stimulus or circumstance causing such a A stimulus or circumstance causing such a condition condition


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Work PressuresWork Pressures Family MattersFamily Matters Social Issues Social Issues Economic/Financial IssuesEconomic/Financial Issues Environmental IssuesEnvironmental Issues Academic IssuesAcademic Issues Peer PressurePeer Pressure PollutionPollution

WHY DO WE GET STRESSED?WHY DO WE GET STRESSED?


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A Little on the Human BrainA Little on the Human Brain

The brain needs regular supplies of blood and The brain needs regular supplies of blood and oxygen to be working properlyoxygen to be working properly

The brain has 2 hemispheresThe brain has 2 hemispheres Left Hemisphere which is responsible for Logic, Left Hemisphere which is responsible for Logic,

Reasoning, Mathematical Ability, etc. and it controls Reasoning, Mathematical Ability, etc. and it controls the right side of the bodythe right side of the body

Right Hemisphere which is responsible for creativity, Right Hemisphere which is responsible for creativity, designing, colour, intuition, residence to sub-designing, colour, intuition, residence to sub-conscious mind (supposedly) & controls the left side conscious mind (supposedly) & controls the left side of the body. of the body.

Therefore when tasks when performed, require Therefore when tasks when performed, require intertwining & coordination of brain cells & nerves of intertwining & coordination of brain cells & nerves of both hemispheresboth hemispheres


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Stress Relief MeasuresStress Relief Measures

With your eyesWith your eyes

Close your eyes for a minute or 2 when tiredClose your eyes for a minute or 2 when tiredRelaxes eye muscles & nerves and the mindRelaxes eye muscles & nerves and the mind

Blink frequently when in front of your PCBlink frequently when in front of your PC Try eye exercisesTry eye exercises Look at short & long distance objectsLook at short & long distance objects Look at natureLook at nature


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BreathingBreathing Take a few deep breaths when tired-try with Take a few deep breaths when tired-try with

eyes closedeyes closed Try the same, first thing in the morning in front Try the same, first thing in the morning in front

of your windowof your window Try the left/right nostril breathing techniqueTry the left/right nostril breathing technique Try Chi breathingTry Chi breathing

Suck your belly in & breatheSuck your belly in & breathe


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MeditationMeditation Transcendental Meditation-Transcendental Meditation-

Lie in a relaxed positionLie in a relaxed positionEmpty your mind of all thoughts-practice requiredEmpty your mind of all thoughts-practice required

Visualisation MeditationVisualisation MeditationDo the same and think of a relaxing/favourite Do the same and think of a relaxing/favourite location e.x. a beach, a hillside, a field, a riverside, location e.x. a beach, a hillside, a field, a riverside, etc.etc.Let it be moving picturesLet it be moving pictures

Relax while traveling/waiting in queues, etc.Relax while traveling/waiting in queues, etc.


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Physical Fitness & ExercisePhysical Fitness & Exercise Aerobic ExerciseAerobic Exercise

WalkingWalking

BicyclingBicycling

JoggingJogging

SwimmingSwimming Anaerobic ExerciseAnaerobic Exercise

Weight TrainingWeight Training


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Stress Relief MeasuresStress Relief MeasuresNutritionNutrition

Balanced Diet-should includeBalanced Diet-should includeCarbohydrates: these provide a source of energy.Carbohydrates: these provide a source of energy.

Proteins: these provide a source of materials for growth and repair.Proteins: these provide a source of materials for growth and repair.

Fats: these provide a source of energy and contain fat soluble vitamins.Fats: these provide a source of energy and contain fat soluble vitamins.

Vitamins: these are required in very small quantities to keep you healthy.Vitamins: these are required in very small quantities to keep you healthy.

Mineral Salts: these are required for healthy teeth, bones, muscles etc..Mineral Salts: these are required for healthy teeth, bones, muscles etc..

Fibre: this is required to help your intestines function correctly; it is not Fibre: this is required to help your intestines function correctly; it is not digested.digested.

Balanced Diets: we must have the above items in the correct proportionsBalanced Diets: we must have the above items in the correct proportions

Drink plenty of waterDrink plenty of waterKeeps cells nourished & hydratedKeeps cells nourished & hydratedFlushes out toxinsFlushes out toxinsPrevents diseasePrevents diseaseHot WaterHot Water


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LaughingLaughing Amounts to a little physical activityAmounts to a little physical activity Releases endorphins-the body’s natural pain Releases endorphins-the body’s natural pain

killerskillers


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Listen to MusicListen to Music Energizes the brainEnergizes the brain Helps in concentrationHelps in concentration Helps in brain cell development-young/unborn Helps in brain cell development-young/unborn

childrenchildren


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SleepSleep Minimum 8 hours sleep per dayMinimum 8 hours sleep per day Try a power napTry a power nap Benefits of Sleep:Benefits of Sleep:

Relaxes & repairs mind & bodyRelaxes & repairs mind & bodyBuilds muscleBuilds muscleStraightens spineStraightens spineLike rebooting a computerLike rebooting a computerIs where you can dream-see things from different Is where you can dream-see things from different viewpoints, solve personal problems, take a viewpoints, solve personal problems, take a vacation from yourselfvacation from yourself © Ralph Braganza -2008© Ralph Braganza -2008

All Rights reservedAll Rights reserved

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Stress Relief MeasuresStress Relief MeasuresVisualisationVisualisation It can include picturing or imagining It can include picturing or imagining

something which can relax yousomething which can relax you

Favourite ColourFavourite ColourFavourite SongFavourite SongFavourite MovieFavourite MovieFavourite FoodFavourite FoodSomeone you loveSomeone you loveA picturesque sceneryA picturesque sceneryA religious symbolA religious symbolAny inspirational symbolAny inspirational symbolA pleasant memoryA pleasant memoryFictional ImaginationFictional Imagination


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Stress Relief MeasuresStress Relief MeasuresPositive Mental AttitudePositive Mental Attitude Be OptimisticBe Optimistic Be open to changeBe open to change Be open to learningBe open to learning Be patientBe patient Have a sense of humour-most complex emotionHave a sense of humour-most complex emotion


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THANK YOUTHANK YOU

KEEP COOL KEEP COOL © Ralph Braganza -2008© Ralph Braganza -2008

All Rights reservedAll Rights reserved

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Health & Medicine

Stress Relief Measures