6 easy steps to stress relief by sfal foundation

Presents 6 Easy Steps to Stress Free Working

based on BYTEs by SFAL Foundation(Breathing and Yogic Techniques &

Exercises)

www.StressFreeEducation.org

http://www.stressfreeeducation.org/


What is Stress?"Stress" is when everything seems to have become too much, you feel overloaded and cannot cope with the pressures placed upon you. Stress can cause serious illness if it isn't addressed. Common Symptoms of Stress include:• Fast heartbeat• Headache• A stiff neck and/or

tight shoulders• Back pain• Fast breathing• Sweating• An upset stomach,

nausea, or diarrhea.




Three Types of Stress….

Physical Stress is due to -• work load more

than our body can handle

• long sitting or standing hours

• health problems etc.

Mental stress is caused because of our desire -• to meet the

work deadline efficiently & productively.

• To complete work with perfection etc.

Emotional Stress is caused- • due to our efforts to

maintain relationships with people whom we love & care for.

• when we try to adjust with friends, colleagues or relatives who do not cooperate.

• when we see our loved ones in problems etc.




6 Steps to

B.Y.T.E. Breathing & Yogic Techniques/Exercises

To get relief from Stress, SFAL Foundation has discovered short and easy B.Y.T.Es that - • increase efficiency• boost confidence • help make effective decisions• anticipate problems in ahead

Stress Relief




6 Steps to Stress ReliefSTEP 1: Make a list of jobs or activities which are causing stress to you…STEP 2: Develop Power of Discernment &

Problem Anticipation using Yoga Techniques to plan & prioritize your list of jobs more productively. STEP 3: Distribute jobs in the list into 3 categories:

"Must Do", "Nice to do" or "Not so Necessary"

STEP 4: Plan Schedule only for "Must Do" & "Nice to do" jobs.

STEP 5: Enhance your efficiency & productivity while working using SFAL BYTEs.

STEP 6: Introspect daily Successes & Failures with Positive Attitude & make a new plan if required.




Step 1

Make a list of jobs or activities which are causing stress to you…

List of Jobs:-• Drink a glass of

water empty stomach in the morning.

• Switch of the fan & light before leaving the room.

• Reach & leave work place on time.

• Submit application form on Wednesday

• Talk politely to kids.• Control Anger• Have dinner with

family• Buy grocery & so

on…

These activities/jobs may be as simple as forgetting to drink water or switching off light on time or as complicated as working with an arrogant boss or making a teenager listen to you.




Step 2

Develop Power of Discernment & Problem Anticipation using Yoga Techniques to plan & prioritize your list of jobs more productively. Enhance your decision

making power by doing the following and then plan & prioritize your list of jobs & activities.1. Do Mind Controlling Technique

(MCT) – Rub the Third Eye Point gently with the middle finger clockwise 5-7 times and concentrate on this point for 40-60 secs

2. Rest your forehead for 2 minutes either on carpet in Shashakasana

or on desk.3. Breathe in (deeply) lots of positive

energy thinking that you are blessed with the power to take correct decisions &

breathing out all fear & disbelief while sitting straight. Do this 3 times.




Step 3

Distribute jobs in the list into 3 categories: "Must Do", "Nice to do" or "Not so Necessary"

While planning, you can decide on these categories based on the answers to following questions for each job:-

• Please try to minimize “Must do” category and if there is less time then try to move a few of “Nice to do” jobs to “Not so Necessary” category.

• If you are left with time then you can choose from “Not so Necessary” category also.

Why am I

doing this

work?

Is my action or work doing any good to anybody?

If its not doing any good, why should I do

it?

If its doing good to me or others, how

should I improve upon

it?

New Job List“Must to Do” Jobs1. Applicati

on2. Buy

Grocery3. ………“Nice to Do” Jobs4. Dinner

with family

5. …….

Step 4

Plan Schedule only for "Must Do" & "Nice to do" jobs.

• While planning the schedule, keep margin to compensate for unavoidable delays & keep room for relaxation. • Also it is a good idea to take help of

others for completing these “Must do” & “Nice to do” jobs.

• Using reminders on your phone to remind you about your scheduled jobs.

• For setting an alarm in your brain for not missing out one or more important jobs, while rubbing the Third Eye Point with the middle finger, think about them for 20-30 secs.

Step 5

Enhance your efficiency & productivity…

Motivate yourself

to take Interest in WorkWORK MINDFULLY & STAY FOCUSED

SFAL Foundation has discovered short & easy to do Yoga & Breathing Exercises to -

INCREASE CONFIDENCE, CONCENTRATION &

MEMORY POWERGet Relief fromPhysical, Mental &

Emotional STRESSGet Relaxed

Motivate yourself to do work with more enthusiasm… Sit comfortably with eyes

closed & hands in Gyan Mudra.

Take a deep breathand think POSITIVE about your capabilities & the reason why you are doing this work.

Then breathe out all the negativity.

Do the above breathing exercise 2 more times before beginning your work.

This technique will motivate you and also empower you with patience & perseverance.

Gyan Mudra

Why is this job important to me?

How will I benefit myself or others by doing this job?

How happy I or my loved

ones would feel If I do this

job?

Taking interest in our work increases efficiency & Productivity.

Deep Breath

Think???

Breath out to release negativity

Step 5

- Enhance your efficiency & productivity…

WORK MINDFULLY TO STAY FOCUSED

Step 5 - Enhance your

efficiency & productivity…

Mindfulness is the ability to intentionally pay attention to the present moment without any filters of judgment. This means less distraction & more productivity in present.

Keep tongue as if when about to say “T”

To be mindful while working, studying, teaching, playing, listening, creating etc.,

Keep the tongue touching the roof of the mouth gently as if when about to say “T” and then close the mouth whenever possible and as long as possible.

Then, close your mouth.

Keep back straight whenever possible to work mindfully.



Before starting to work or while working you can use one or more of SFAL BYTEs to increase positivity, confidence, memory power & concentration. Some BYTEs are given here -

INCREASE CONFIDENCE, CONCENTRATION &

MEMORY POWER

Click on the following links to watch video for• Concentration Improvement Techniqu

e (CIT)• Mind Controlling Technique (MCT)• Positive Reinforcement through Nor

mal Breathing (PRN)


https://youtu.be/vmcPK94HMB8

https://youtu.be/vmcPK94HMB8

https://youtu.be/E1euw52-bZ8



https://youtu.be/2f63Ml6Jay0

https://youtu.be/2f63Ml6Jay0




efficiency & productivity…We get physical stress due to • work load more than our body can handle• long sitting or standing hours• health problems etc.

Get Relief from Physical Stress by doing Yogasanas e.g. -

using one or more of the SFAL BYTEs given as follows-

Get Relief from Physical STRESS

Surya Namaskar -full body stretching

Pad Paschimotan Asana-back stretching & relaxation

Tadasana-full body stretching






Brain Relaxation Technique (BRT)- Relaxes and empowers all the lobes of the brain

How to do BRT?1. Sit straight in a comfortable position.2. While taking a deep breath, stretch both arms

straight above the head.3. While breathing out, bring the arms down and

gently press the Top of the head (Parietal Lobe).

4. Repeat the above for • Forehead (Frontal Lobe),• Back of head (Occipital Lobe)• Above neck (Cerebellum)• Right side of brain (Right Temporal Brain)• Left side of brain (Left Temporal Brain)

While Breathing in Deeply

Parietal Lobe

Temporal Brain

Occipital Lobe

Cerebellum


While Breathing out

Frontal Lobe





efficiency & productivity…Mind Relaxation Exercise(MRE)

keep you fresh while working and increases concentration. get relief from weakness of eyes, eye strain, neck pain, stiff neck, headache,

heaviness in the head or giddiness, depression, stress, anxiety, insomnia, exhaustion, burnout.


How to do MRE?1. Sit straight in a comfortable position.2. Relax your shoulders and keep your eyes open throughout

the exercise.3. While breathing in slowly move your head & neck

backwards. Then while breathing out move your head & neck forward slowly so that the chin touches the throat. Please do not give any jerks. Do this 3-5 times.

4. Now turn your head slowly towards left and then right with open eyes for 3-5 times breathing normally.

5. Next, move your head left & right 3-5 times.6. Next, relaxing your neck & head move it slowly round and

round clockwise 3-5 times and then anticlockwise 3-5 times. Try to touch your shoulders with ears.





efficiency & productivity…Acupressure points for stress relief• anxiety • exhaustion • burnout • headache or heaviness in the head, • neck pain and stiff neck• insomnia • relieving eye strain


These points are located at one finger-width below the base of the skull on each side, on the prominent neck muscles located 1/2 inch out from the spine.

Just press these acupressure points for a couple of minutes daily for several weeks.







Meditation for Relaxation of our body – While standing or lying down stretch your full body for

1 minute, your arms, legs, neck, back etc. everything should be stretched.

Sit or lie in a comfortable posture, close eyes and observe your body getting relaxed starting from the toes to the head.

Next, observe and count your full breath (air going in and out) for 5 or more breaths.

For Videos of Stress Free Seminars & Other Stress Relieving Exercises, visit:

StressFreeEducation.org






Get Relief from Mental STRESS

Whenever you get Mental Stress -1. Rub the Third Eye Point with the middle finger clockwise

5-7 times and concentrate on this point. 2. Then while taking several deep breaths for 2-3 minutes and thinking positive,

keep hands in one of the following Mudras based on your Mental State-

and breathe in positivity-

I am happy, I am peacefulI am relaxed…

Breathe out Negativity.

and breathe in positivity- I am energetic, active,

enthusiastic, full of memory power …

Breathe out Negativity.

and breathe in positivity- I am stress free, fearless, peaceful, full of power to

make productive decisions…

Breathe out Negativity.Practicing your relevant Mudra for 20-30 minutes daily will help you a lot. This can be practiced even while watching TV, reading, relaxing etc.

Tension, Irritability or anger ? Keep

hands in Prana Mudra

Lethargy, Sleepiness, Tiredness or

forgetfulness? Keep hands in Gyan Mudra

Anxiety, Restlessness, Fear or

Indecisiveness? Keep hands in Vayu Mudra






Get Relief from Emotional STRESS

We get Emotional Stress, when for our misery, distress, sadness, failure or shortcomings –1. We blame ourselves & our destiny...

To get over this, Connect to & Love your Inner Self - Take a deep breath & while holding breath for a few seconds, hug your real inner Self who is Perfect, Happy, Healthy, Truthful, Positive, Confident, Equanimous, Creative, Loveable, Energetic and is always with you. You can repeat this exercise several times in day or night.

2. We blame others or condemn the undesirable circumstances that we have…To get over this, develop Positive Attitude towards Others

When you feel Emotional Stress – Gently touch the center point of the breast bone with left hand for 40-60 secs and think positive.

The Greatest Weapon against Stress is our ability to choose one thought over another.

-William James



Get Relief from Emotional STRESS

By developing…Positive Attitude towards Others (PAO)Whenever negative thoughts demoralize you…

Step1 : Keep hands in Prana Mudra.

Sing HAPPINESSSong by clicking here to feel happy & Relaxed


https://youtu.be/KqBjXNpij0g

https://youtu.be/KqBjXNpij0g





Get RelaxedTake out time to relax while working…

Relax… Refresh… Revive…Relaxed Mind is a

“Your mind will answer most of the questions if you learn to relax and

wait for answer.”-William S. Burroughs

Mind

Relax for 10-15 minutes after every 2 hours of work You can relax by doing – • Meditation• Listening to or playing

music• Playing indoor/outdoor

games • Reading books • Doing art & craft • Observing the nature or

its pictures/videos• Taking a walk• Pursuing some hobby• Positive Imagination• Creating poems, stories

etc.




Step 6:

Introspect daily Successes & Failures with Positive Attitude & make a new plan if required.

Put in your best to work

successfully, but if not

successful, think that you

are being blessed with

another opportunity to

plan your work more creatively.

Gently Rub the Third Eye Point and concentrate on this point for a minute or so and then analyze your successes and failures.

Honestly introspect what you did right & what needs improvement.

Note down areas of improvement & learnings.

Make plans in the morning to improve upon your areas of improvement.

If required, make changes in your "Must Do" List and your schedule to be able to get relieved of work stress.

For making any new plans or revising your plans please follow STEP 2 onwards to empower your decision making

power.




Thank you…www.StressFreeEducation.org



6 easy steps to stress relief by sfal foundation

Self Improvement