understanding & managing stress the holistic way by khushal kumar
TRANSCRIPT
What does stress reaction consists of ?
Fight or flight response Provide strength response to run
away from danger Out pouring of adrenalins –
stimulate hormones in the blood along with stress hormones in our body, which are intended to be protective.
What changes it brings: Increase in heart rate Increase in blood pressure (more blood to brain
& muscles) Faster breathing (increase of oxygen supply) Tensing muscles (ready for action) Increase mental alertness & sensitivity of sense
organs (assess situation & act quickly) Less blood to skin, digestive tract, liver &
kidney (where blood is less needed in times of crisis)
Increase in blood sugar, fats and cholesterol (extra energy)
Rise in platelets & blood clotting factors (prevent haemorrhage in case of injuries)
Common symptoms of stress
Physical: Fatigue, headache, insomnia,
muscles ache/stiffness (especially neck shoulder & lower back
Heart palpitation, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating & frequent cold – running nose.
Common symptoms of stress
Mental: Decrease in concentration and
memory Indecisiveness Mind racing or going blank Confusion Loss of sense of humour
Emotional
Anxiety, nervousness, Depression, anger,
frustration, Worry, fear, irritability, Impatience, short temper Extreme action, Suicidal thoughts
Behaviour
Pacing, fidgeting Nervous habits ( Nail biting,
foot-tapping) Increased eating, smoking,
drinking Crying, yelling, Blaming Throwing things or hitting -
Violence
External
Physical environment: Noise, bright light, heat confined space
Social: (interaction with people) rudeness, bossiness, aggressiveness
Organisational: Rules, regulation,”red tape”deadline.
Major events: Death of relative, lost job, promotion,new baby, marriage.
Daily hassles: communing, misplacing keys, mechanical brake down
Internal
Lifestyle Choice: Caffeine, not enough sleep, overloaded schedule
Negative self talk: pessimistic thinking, self-criticism,overanalysing
Mind traps: unrealistic expectation, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking
Stressful personality traits: perfectionist, fastidious,workaholic, pleaser
Change lifestyle habits
Decrease caffeine (coffee,tea,colas,chocolates)
Well-balanced diet Decrease junk food Regular exercise – work out 30 minutes Adequate sleep – what you need Leisure time – self occupied Relaxation exercise - meditation
Change a stressful situation
Time & money (energy) management Assertiveness – Ability to say no Problem solving Possibly leaving a job or relationship
Change your thinking
Look at things more positively See problem as opportunities Refute negative thoughts Keep sense of humour Diversion – going away on a vacation Distraction – keep away from
problems
How can we do all this?
We have to live in the British environment!
We still have to live in our community!
We still have to work for our living!
We still have be with the family!
What is the answer?• Treat your stress symptoms with the latest
drugs or painkillers for short-term relief but with the risk of long-term damage to the rest of your body.
• Continue to ignore your stress symptoms, and experience a slow increase in discomfort, which will correspond to a decrease in your overall health.
• Listen to your body, and begin applying a Holistic approach to wellness. Treat the whole being, not just the stress symptoms.
Listen to Your Mind & Body Through Holistic Living
Yam – Understand your relation with others
Niyam – Understand your relation with self
Asana – Do yog and improve your postures
Pranayama – Do your breathing and oxygenate your body
Pathyahara – Observe your sense control
Dharna – Practice your concentration with focus
Dhyana – Practice your focus without concentration
Samadhi – Live in wakeful awareness
Yam – Relation with others
In the community In your family Ahimsa (non- Harming) Satya (Truthfulness) Asteya (Non – Stealing) Brahmcharya (Walk in awareness) Aparigraha (No greed or
possessiveness)
Niyam – Relation with self
Your Share Value in the MarketSaucha – (Purifying inside out)Santosh – (cultivate attitude of
contentment)Tapa – (Training your senses)Svadhyay – (Inner exploration - CPD)Ishwarapranidhana – (Letting you go
into inner spirit)
Pathyahara – Your sense control
Balance and Control over organs Chakra Science – Reiki Aura field balance Energy Channelling Energy exchange Enhance Chetna Shakti (universal Life
force energy) Use non-toxic medication –
Ayurvedic, Hoemepathy, Biochemic etc
Dharna – Focus with concentration
Focus Rekha chitra - Symbols Prathna Satsang Bhajan Dhun Religious rituals Puja - Ygya
Dhyana – Focus with out concentration
Meditation
Witness thoughts
Witness vibrations
Witness sensations
Witness combustion
Witness self
Freedom of stress Travel through 8
Limbs of YogEnjoy Stress Free Health with
Holistic Living
Listen to your mind & body and live in total blissful awareness
Attend Holistic Living Course at G H S