Dr. PRANAV PANDYAHead : All World Gayatri Pariwar

Director : Brahamvarchas Research Institute,

Chancellor : Dev Sanskriti University

Shantikunj, Haridwar, Himalayas

email : shantikunj@awgp.org

New Light onStress Management

Why is it an important subject to talk about?

– Stress is a major part of our lives– Stress in work place, reduces production,increases management pressure, affects the work performance, memory, concentration and learning.– Coping improves our overall lifestyle both at work and home

Stress in the Corporate World

According to the Occupational Safety and HealthNews and the National Council of CompensationInsurance: Stress is the cause of : – $30 billion in medical and disability payments– over $99 billion in productivity loss.– Keeps ~ one million people a day from going to work.– causes 1/3 of American workers to seriously considerquitting their jobs.– has been linked to the six leading causes of death: heartdisease, cancer, lung ailments, accidents, cirrhosis of theliver and suicide.

Stress in the Corporate World

You will learn:– What is Stress and how does it originates– Types of Stress– Signal and Symptoms of stress– Stress Self Analysis– Strategies and practical tips to avoid stress– Living a more balanced lifestyle

Coping with Stress: Seminar

Emotionally disruptive or upsetting condition of the mind – external responseRaises the level of adrenaline and corticosteronehormones in the body– High blood pressure, respiration, heart rate– Tense muscles– Digestive problems– Increased susceptibility to colds or flu– Emotional Problems

Coping with Stress: Seminar

• “when the problems presented by everyday life exceed our resources for coping with them, we feel

stressed”.

• Can also be generated from within by hopes, fears, expectations and beliefs

Stress

Is natural but becomes a problem only when it exceeds the individual’s capacity to cope.

Stress is important to the very survival of the individual.

Complete Freedom from Stress is : DEATH

How Stress Originates …

Body (Branches)

Mind (Trunk)

Moral Values (Root)

Types of Stress

• Constructive Stress and Destructive Stress

• Short Term (Acute) and Long Term (Chronic)

Improperly coped stress Leading to Catastrophes

Involves integrated activity of :

• Cortex ,

• Hypothalamus,

• ANS,

• Neuromuscular and

• Hormonal system.

Imbalances in brain chemistry, particularly neurotransmitter levels, have a large range of effects on:

• emotions, • behavior, and • brain circulation

Serotonin and Nor epinephrine

Role of Neurotransmitters

causes a reaction within the nervous system :

Stress hormone Cortisol is overproduced

weakening and decreasing the production of the calming hormones melatonin and serotonin.

Effect of Stress Hormones

The Pituitary-Adernal Axis

Stress hormones may actually damage the brain when stress is sustained, due to production of free radicals.

Latest Research on Stress

Toxins and free radicals kill cells in every organ of the body.

Organs that suffer the most initial cell damage are the brain, liver, pancreas, adrenals, stomach and GI tract.

Oxidative Stress

Generally speaking, negative ions increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy," says Pierce J. Howard, PhD

Vitamins of the Air?

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, Aailments like IHD, Irritable bowel, Myalgia, 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 Signals

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

Signals of Stress

MOOD SIGNALS • Anxiety

• Depression

• Frustration

• Habitual Anger or Hostility

• Helplessness

• Hopelessness

• Irritability

• Restlessness

Signals of Stress

BEHAVIOURAL SIGNS • Aggression

• Disturbed Sleep

• Emotional Out Bursts

• Leaving Jobs Undone

• Over Reactive

Psycho Neuro Immunology, PNI

Psyche affects neuronal system which in turn influences immune system.

Immunity goes down, hence one succumbs to illness, due to stress

Self Analysis on Stress

Evaluate your level of stress

– Volunteers and Self analysis Worksheet– Identify the sources of stress– Identify the responses to these stresses:

• Physical• Mental•Emotional• Social

Responding to Stress Signals

General Tips

• Take prescribed medication as directed by your health care professional.

• Get enough sleep and rest• Drink enough water• Avoid smoking or relying on alcohol or drugs to feel better• Build a support system

– People who listen– Journal to Express yourself.– Think and speak positively– Keep your sense of humour.

Stress Proofing Your Lifestyle

• Change in dietary pattern: Tryptophan Rich Food, Vegetarian Diet

• Subtler exercises - ASANS (Postures) & PRAGYA YOG

• Breathing Exercises PRANAYAM

• Proper reading habits / Self- Introspection

• Proper meditation upon flame, ocean, colors, ragas

• Music Therapy - “Mantra Chikitsa”

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

.

Tool and Techniques

• Pranayam (Prana and Qi) –Breathe• Meditation• Exercise (Yoga)

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 50Elephant 11 100Human Being 12 100Snake 7 120Turtle 4 150

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

Importance of Breathing -3

Oxygenation

Oxygen Deficiency and Disease“The link between insufficient oxygen and diseasehas now been firmly established.”Dr. W, Spencer Way,Journal of the American Association of Physicians

“Cancer has only one prime cause. It is thereplacement of normal oxygen in the body’s cellsby cell respiration (i.e., oxygen deficient).”Dr. Otto Warburg,Two-time Nobel Laureate Winner of the Nobel Prize for Cancer Research

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

A system for healthy living through body andbreath movement

According to Medical studies on yoga practice:– JAMA Lifestyle Heart Trial - “ [yoga] may lead toregression of coronary atherosclerosis” (Ornish).

–Beneficial in alleviating the symptoms of, orreducing the risk factors for arthritis, asthma,carpal tunnel syndrome, and heart disease(Lipson).

Practical Tips

Yoga to rejuvenate the face. (Demonstration)

• Circulation of blood throughout the head and face

Benefits of this technique:Relieve tension in the faceIncreases Alertness

Practical Tips

Yoga stretches for Arms and Hands

Benefits of this technique:• Relieves tension and stress in fingers• Alleviates muscles in the hands from keyboard usage

Practical Tips

Yoga stretches for Upper and Lower back

Benefits of this technique:• Provides comfort from sitting for long hours• Relaxes back muscles and provides increased circulation

One of the Major causes of Stress is : incoherency of thoughts mainly due to lack of noble 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

Meditation brings together all the energies of the mind and focuses them on a chosen point:

Streams of thought, Deity, Flame, Fragrance

Meditation

Achievements of Meditation

1• Enhanced memory

2• Muscular relaxation

3• Mental equipoise

4• Inner calmness

5• Increased awareness

6• Cheerfulness all the time

7• Disappearance of jealousy – lust and other vices

8• Behavioural modification

9• A cleanser of our mental garbage.

It gives relief from mental constipation.

How to Meditate

• Sit in a comfortable position.

• Classic posture is cross-legged on floor (sukhasana) or a big chair with soft cushion.

• Straighten your spine.

• Breathe deeply through your nose.

• Inhale to fill up lungs and then exhale slowly to expel

all the air, observing breath all the time.

Select something to focus upon:

* Rising Sun

• A candle flame

• Himalayas or ocean

*Focus on your breath by counting

each inhalation and exhalation.

How to Meditate

According to the science of acoustics, the patterns of sound waves produced by each of the twenty-four letters of the Gayatri Mantra are very special and their combined effect is a source of immense energy.

Gayatri Mantra

The nerves connected with the components of vocal cord, tongue, palate and fingers used in the recitation of Mantra have more than 60 % representation in the cerebral cortex.

The bioelectrical currents generated by the excitation of the nerve cells complete one “neuronal cycle” per recitation and activate the brain with fresh energy.

Gayatri Mantra

Four catagories of brain wave pattern

Four catagories of brain wave pattern

• Vital Health, • Peace of Mind, and • A Harmonious Work and Family Environment.

Is it possible?– The answer: A resounding YES!• HOW?• Balance of Mind, Body and Spirit

A Balance Life

Evaluate your Lifestyle:• Behavior and Lifestyle choices greatly

affect whether your life is balanced.

Examine your beliefs –• This will reduce conflict between the

life you believe you live and the lifeyou really live

Achievement of this Balance -1

Manage your time

• Prioritize your time.

• Tackle procrastination – short termdeadlines, breaking large projects intosmaller ones, use a planner, realisticgoals.

• Only commit to what you can handle.

Achievement of this Balance -2

Maintain Vital Health

– Nutrition– Calories and Diet– Tryptophan-rich foods

Achievement of this Balance -3

Balanced Diet

• New salad combinations

• Fruit nuts and raw vegetables

• Raw or steamed/boiled vegetables

• Fiber rich diets

• Whole wheat flour

• Boiled rice

• Beans and pulses

• Potatoes with skin

• Fruits as alternatives to pies

• Sprouted Pulses /wheat grass

Living with Healthy Diet

“Anno Vaih Manah”- Rigveda

( What we eat, makes our mind)

Man being herbivorous, vegetarianism leads to right growth with no chances of any disorders

Be a Daily Visionary

Visualize your goals daily– Take 5-10 minutes to create a mental picture of your goals, aspirations and how you would

like you life to be .

– Visualizations begin to put the notion intoaction.

Achievement of this Balance -4

Live in the Present Moment and Remove fear!

– Practice the power of the present.– Being fully in the present will focus your

energy at the task in hand.

Develop confidence and live with integrity

– Your Attitude – how you think, feel and actreflects how you feel about yourself.

Achievement of this Balance -5

We hope that by the end of this seminar you willhave learned:

• How to recognize your stress signals andsymptoms• How to use practical tools and techniques at

home and at work to relieve stress• Practical tips to improve your overall lifestyle• Stress Log: Assess you levels of stress

monthly and try use these techniques and tips to help you relieve stress.

Start Taking Charge Today

Brahmavarchas Research Institute

An Institute dedicated for Inter-communion of Science and Spirituality

Dev Sanskriti Vishwavidhyalaya

All are invited to visit this serene and vibrant center of moral and spiritual awakening

All are invited to visit this serene and vibrant center of moral and spiritual awakening