Transcript Understanding & Managing

Understanding &
Managing
STRESS
The Holistic Way
By Khushal Kumar
What is stress?
What is mental
illness?
How it is created
& dealt with?
Non-specific response to
any demand – Threats?
GOOD STRESS
BAD STRESS
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
Causes of stress
Two kinds:
 Internal
 External
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-ornothing thinking, exaggerating, rigid
thinking
 Stressful personality traits:
perfectionist, fastidious,workaholic,
pleaser
Most stress is self
generated
How can we overcome stress?
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
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Time & money (energy) management
Assertiveness – Ability to say no
Problem solving
Possibly leaving a job or relationship
Change your thinking
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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?
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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.
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Continue to ignore your stress symptoms,
and experience a slow increase in
discomfort, which will correspond to a
decrease in your
overall health.
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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
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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 Market
Saucha – (Purifying inside out)
Santosh – (cultivate attitude of
contentment)
Tapa – (Training your senses)
Svadhyay – (Inner exploration - CPD)
Ishwarapranidhana – (Letting you go
into inner spirit)
Asana – Your body
posture
Mobility
32 Yog Asans
25 Mudra
Kriyas
Pranayama – Breathing
control
 Lung capacity building
 Clearing Air Passage
 Calming
 Oxygenation
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
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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
Samadhi – Enlightened
Constant
Wakeful
Awareness
Freedom of stress
Travel through 8
Limbs of Yog
Enjoy 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
Thank you
Jai Shree Krishan