Transcript How to Deal With Stress - Dr. Samir A. Chaukkar M.D.(Hom)

What is stress?
“A response to any situation we
find challenging, frightening, or
difficult”
“Stress is your body’s way of responding to
any kind of demand. It can be caused by
both bad and good experiences”
 Stress can also be – “the confusion created
when one's mind overrides the body's basic
desire to beat up that person who desperately
deserves it!! !#$&% “ 
The How & Why of Stress
Job Insecurity
High Performance Demand
Over-bearing Boss
Workplace Culture
Personal or Family Problems
Unrealistic expectations- FROM OTHERS AND SELF
Taking things personally
Exaggeration
Rigid thinking, Fixity
These are just few reason that lead to stress.
Can you name a few that are not mentioned here?
2
Different types of stress
1. Work-Related Stress
3.Financial stress
2. Relationship/Family Related Stress
4. Health related
stress
Work Related stress
1. Always to much work; never able to relax
2. High pressure periods;deadlines , Targets.
3. Efforts often seem for nothing – Don’t get satisfying
results
4. I have to work harder than Colleague and friends to
get the same results
5. My job takes up too much time; I can’t afford to cut
back
6. My stress is complicated by commitments I can’t get
out of
RELATIONSHIP/FAMILY RELATED STRESS
1. Tension with family, friends or romantic partner
2. Incompatibility with Partner’s habits, schedule, lifestyle
etc
3. Change in relationship; love lost/gained new romantic
partner
4. Death of a close friend or family member
5. Parents divorce, separation or conflicts.
6. Interpersonal conflict; trouble expressing needs or standing
up for rights
7. Reluctant to ask for help
8. Trouble saying no
Mind control
1. Worry about what people think?
2. More time spent thinking about what can go
wrong than what can go right
3. More time spent thinking about what DID go
wrong than where you can go from here
4. No time to think, always having to do
5. Motivation problems, difficulty getting started
6. Tendency to get too worked up when under pressure or
in a crisis
7. Tendency to feel low, dwell on how bad things are
8. Often feel guilty.
HEALTH RELATED
STRESS
1. Insufficient sleep
2. Frequent colds, backaches, neck pain and other sickness
3. Negative effects from caffeine, nicotine, alcohol, etc.
4. Uncomfortable chair, poor posture, excessive time
hunched over book or computer.
5. Eye Strain (wrong glasses, poor lighting, computer
screen overload)
6. Inadequate nutrition, missed breakfast and meals,
reliance on junk food
7. Lack of exercise- sedentary life style
8. Aversive environment
Look at the pictures
closely….
Is the picture moving?
Is the picture moving?
Is the picture moving?
Stress level
testing!!
Your test scores..
Scores 1- 5 – Pretty good control!, you are a
chilled out person! 
Scores 5- 10 –Danger zone!! unwind , relax…
watch out!!
Scores 10+ - Ouch!! You may need help ASAP!!!
Stress Management
So What can you do to alleviate excessive stress?
It’s all about managing your:
•
•
•
•
•
Time
Lifestyle
Attitudes
Reactions
And most importantly Perception plays a
key role in interpreting how stressful
situations are.
14
HOW DO YOU KNOW YOU ARE IN TROUBLE?
• You can’t shake the images from your mind.
• You work increasingly long hours.
• Work becomes more important than family
and friends.
• You feel angry “at the system” and short
tempered all the time.
• You are irritable and impatient.
An event occurs
of neutral value
or meaning
After a period of rest,
the individual is able to
prepare for and meet a
new threat or challenge
Fatigue follows
the depletion of
bio-chemicals
from the exertion
The bio-chemicals are
depleted through the
exertion to meet the
threat or challenge
The individual
appraises whether
the event is a threat
or a challenge
Bio-chemicals are
released to enhance
the ability of one’s
mind and body to respond
The individual responds
to the threat or challenge
through fight or flight
DEALING
WITH
STRESS
Dealing with Stress
Recognize the
root cause
ABC Strategy
A = Awareness
– Be aware of your stress levels and their causes
B = Balance
– A certain level of stress is good. Know the level of stress
that can motivate/ stimulate you
C = Control
Chalk out ways and means of combating stress
19
RECOGNIZE WHAT YOU CAN CHANGE
• Can you change your stressors by avoiding or
eliminating them?
• Can you reduce their intensity (manage them over time
instead of immediately)
• Can you shorten your exposure to stress (take a break,
leave)
• Can you devote the time necessary to make a change?
SELF-MONITORING




What combination of symptoms do I seem to
experience habitually when under stress?
How do my thoughts, attitudes, and reactions seem to
change under stress?
How long a period of time can I work under stress
before my performance begins to suffer?
How do I develop a conscious awareness of how I am
thinking, feeling, reacting, and functioning under
stress?
REDUCE THE INTENSITY OF YOUR EMOTIONAL
REACTIONS


Are you expecting to please everyone?
Are you overreacting and viewing things as
absolutely critical and urgent?
Work at adopting moderate views, see
stress as something you can cope with,
not something that overpowers you
 Do not labor on the negative and/or the
“what ifs”

LEARN TO MODERATE YOUR PHYSICAL REACTIONS
TO STRESS
Slow, deep breathing will bring your
heart rate and respiration back to normal
 Relaxation techniques can reduce muscle
tension.
 Medications, when prescribed by a
physician can help in the short term.

BUILD YOUR PHYSICAL RESERVES.






Exercise for cardiovascular fitness 3 – 4 times a week
Eat well-balanced, nutritious meals
Maintain your ideal weight
Avoid nicotine, excessive caffeine and other stimulants
Mix leisure with work. Take breaks and get away.
Get enough sleep. Be consistent with your sleep
schedule.
ELIMINATING STRESS FROM YOUR
ENVIRONMENT
 A poorly organized living space can be a
major source of stress.
 If your environment is well organized
and pleasant, then it can help to reduce
stress and increase productivity.
 Some people under stress need a calm
environment, others may enjoy the raised
levels of arousal associated with the
'buzz' of a busy space.
Personal Space
It is important for people to feel that they have
sufficient personal space at work and at home.
Where no personal space is available, then
you can establish some feeling of
ownership by bringing personal objects
such as small plants or photographs of
loved-ones.
 Block off a space using furniture, sheet or
divider when you
need some space.

MAINTAIN YOUR EMOTIONAL RESERVES
Develop mutually supportive
friendships/relationships.
 Pursue realistic goals which are
meaningful to you, rather than goals
other have for you that you do not share.
 Expect some frustrations, failures and
sorrows.
 Always be kind and gentle with yourself
– be a friend to yourself.

Dealing with stress..
Communicate
– Talk to a friend or even to your pets
– Write it down in your journal
Laugh
– Keep your sense of humor – make fun of your
situation
– Hang out in a pair/group and enjoy yourself
– Be goofy sometimes
• Apologize and forgive
• Be thankful
Dealing with stress..
Take a deep breath, a warm bath, then a nap
Exercise, and eat what you like, but in moderation
Stop worrying about things you cannot change
Be organized and implement “time management”
Learn to say “No”
Be proactive rather than reactive
Be optimistic and visualize positive things
Listen to music, and/or dance
Practice yoga, meditation, or imagery meditation
Do nothing! Just sit back and relax
Meditation techniques



The essence of meditation is to quiet your
thoughts by focusing completely on just one
thing.
Unlike hypnosis, which is more of a passive
experience, meditation is an active process which
seeks to exclude outside thoughts by
concentrating all mental faculties on the subject
of meditation.
Keep your body relaxed. It should be in a
position that you can comfortably sustain for a
period of time (20 - 30 minutes is ideal).
Breathing
•
•
•
•
Focus your attention on your breathing.
Concentrate on breaths in and out.
Count your breaths using the numbers 0
to 9.
Visualize images of the numbers
changing with each breath.
Alternatively, visualize health and
relaxation flowing into your body when
you inhale, and stress or pain flowing
out when you exhale.
FOCUSING ON AN OBJECT



Completely focus attention on
examination of an object.
Look at it in immense detail for the
entire meditation. Examine the
shape, color differences, texture,
temperature and movement of the
object.
Objects often used are flowers, or
flowing designs. However you can
use other objects equally effectively
(e.g. alarm clocks, desk lamps, or
even coffee mugs!)
Focus on a sound
Some people like to focus on
sounds. The classic example
is the Sanskrit word 'Om',
meaning 'perfection'.
Imagery
Create a mental image of a pleasant and
relaxing place in your mind. Involve
all your senses in the imagery: see the
place, hear the sounds, smell the
aromas, feel the temperature and the
movement of the wind. Enjoy the
location in your mind.
Noise
Large amounts of background noise during the day
can cause irritability, tension and headaches in
addition to loss of concentration.
Solutions:
Use of quiet rooms when concentration is
needed
 Use earplugs
 Try a pleasantly assertive approach. Ask
that music is turned down or that the
person use headphones

DECORATION AND TIDINESS
A chaotic and cluttered living or work
space adds to stress.
 Don’t be dogmatic, but keep the area
you are working in free of clutter.
 Have calming and happy decorations.

Consult a Professional
Stress can be health-related
Stress can be more serious than expected
In severe cases, stress can cause chest pain,
dizziness, headache, etc.
See a health professional for medical advice
Avoid self-medication or indulgence
Don’t blame yourself
Don’t give up on yourself, you’re a unique individual
Beat the Stress
The Homeopathic Way
at
Dr. Batras’ Positive Health Clinic
Myths about homeopathy
Myth 1. Homeopathic medicines are only sugar pills
Myth 2. Homeopathy is slow acting
Myth 3. One has to follow strict dietary I restrictions while on
homeopathic treatment.
Myth 4. The homeopath gives the same white pills for all types of
illnesses. How can they be really effective?
Myth 5. Homeopathy cannot be used in diabetic patients.
Homeopathy does what others don’t
Homeopathic treatment can help you tackle psychological
conditions like anxiety and depression
It can help you to relax physically and mentally so that you sleep
well and combat fatigue
Homeopathy has a lot to offer even in cardiovascular and
Respiratory disorders
Autoimmune disorders such as psoriasis, vitiligo, and
rheumatoid arthritis respond the best to Homeopathy
It is extremely effective in the treatment of stress-related hair
loss, headaches, weight gain, diabetes and impotency
Common Diseases due to Stress
Acid Peptic Disease
Sleep Disorders
Alcoholism
Irritable Bowel Syndrome
Asthma
Coronary Heart Disease
Fatigue
Sexual Dysfunction
Migraine
Hair Loss
Hypertension
Skin Diseases
41
Hair Loss
90% patients of Alopecia areata
preferred getting treated by
alternative systems of medicine
rather
than
mainstream
medicine.
- A study that was conducted in Italy
Anxiety
Patients taking homeopathic
medicines for anxiety were
2.45 times more likely to
experience positive therapeutic
effects than the ones that were
taking placebo.
- A meta-analysis of 189 trials using
Homeopathy, 89 of which fit pre-defined
criteria by Linde et al.
Obesity
Patients on a homeopathic
remedy Helianthus tuberosus D1
showed an average decrease of
7.2 kg and 2.3 BMI as compared
to those on placebo who had a
decrease of 4.7 kg and 1.5 BMI.
- A randomized double blind trial conducted in
Germany in 1994
Hypertension
Homeopathy proved to be
effective
in
treating
hypertension in two different
studies.
- Bignamini and Master in 1987
Depression
58% patients suffering from
major
depression,
social
phobia or panic disorder
responded favourably to
individualistically prescribed
homeopathic remedies
- A trial to assess the efficacy of homeopathic
treatment in depression, using the clinical
global improvement scale (CGIS)
Migraine
Evaluation by neurologists
revealed significant reduction
in the frequency of migraine
attacks in homeopathic patients
- A randomized, double-blind, placebocontrolled clinical trial conducted to evaluate
the efficacy of Homeopathy in preventing
migraine attacks and accompanying symptoms
Sleeplessness
63% patients on Homeopathy
had increased sleep time,
reduced interruptions during
sleep, and reduced nervousness
without any side-effects.
- Two double-blind studies compared the action
of Quietude, a homeopathic preparation
popular in France, with diazepam (Valium) on
patients with sleeplessness.
Chronic Fatigue
33% of chronic fatigue patients
on Homeopathy improved
significantly as compared to
only 3% of patients on placebo.
- A controlled clinical trial on the effect of
Homoeopathy on chronic fatigue, published in
the International Journal of Alternative and
Complementary Medicine
Irritable Bowel Syndrome
The results indicated that
participants
taking
the
homeopathic remedy improved
to a greater extent than those
taking placebo.
- A 14-week, double-blind trial, in which 100
people with irritable bowel syndrome received
Asafoetida D3 or placebo.
Ischemic Heart Disease
Crataegus, a homeopathic drug,
was found to be effective in
reducing both systolic and
diastolic blood pressure
- An observational cohort study to evaluate the
efficacy of homeopathic Crataegus in cardiac
insufficiency
Rheumatoid Arthritis
82% patients treated by
Homeopathy
enjoyed
improvement in rheumatoid
arthritis
- Double blind controlled study conducted in
Britain in 1980
Diabetes
The number of patients that
achieved glycaemic control
under the combination of a
hypoglycaemic drug along with
homeopathic treatment was
nearly double (97%) that of
patients on the hypoglycaemic
drug alone (47%)
- A clinical trial conducted in Athens
Sleep!!! Zzzzzz…
Zzzzzzzzzzz……..
Worst case scenarios!!!! @#$%^&^%
Examples of stressed-out situations- Kindly share a
few with us.
Examples of "overload" situations are common in today's world:
•You and your spouse both work full time while you are raising your
family. At the same time, your parents are retired, in ill health, and are
dependent on your help with shopping and running errands.
•You are a single person living alone, and your salary isn't rising as fast as
the rate of inflation. It's getting harder each month to pay the bills.
•You are a divorced parent and share the custody of your children with
your former spouse. But the friction between the two of you on matters
concerning the children is becoming more bitter and more frequent.
•The expectations and competition at your workplace is becoming fierce.
You find yourself coming in early, staying late, and taking on more work
than you can handle.
WAYS TO COMBAT A BAD DAY!
In a Nutshell – Just Unwind
58
A BALANCED DIET
8 SUPERFOODS TO COMBAT STRESS
the
•
•
•
•
•
•
•
•
•
Complex Carbs
Carbs prompt brain to make more serotonin (the calming brain chemical). Good food choices are whole-grain breakfast
cereals, Wholewheat/multigrain bread, Ragi, Jowar, Brown rice, Oats.
Oranges, Amla, Guava
High in vitamin, crucial to replenish the stores used up during stress..
Spinach
Magnesium (which spinach is an excellent source of) helps regulate cortisol levels.
Dried Apricots
Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.
Oily Fish
Oily fish keeps cortisol and adrenaline in line. Omega-3 fatty acids, found in salmon, sardine,mackere, can prevent
surges in stress hormones.
Avocados
Another food that will help keep your blood pressure in check is avocados. Experts suggest that potassium is one of the
best ways to deal with high blood pressure. Half an avocado has more potassium than a medium-sized banana!
Almonds, Pistachios & Walnuts
Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help
lower blood pressure.
Green Vegetables
Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of
stress.
Did you Know – A bowl of warm oatmeal, pudding or chicken noodle soup, actually boost levels of serotonin.
STRESS BUSTER NUTRIENTS
•
Nutrients
•
Food Source
•
Vit C
•
Amla, guava, jamun, pineapple, pear, lemon/lime, broccoli, capsicum,
strawberries, grapefruit,melon, sweet potato, spinach, cabbage.
•
•
Vit A & Beta Carotene
•
Vit E
•
Vit B5
•
Magnessium
•
•
Oily fish, eggs, papaya, carrots, mango and all orange, yellow and green
fruits/vegetables.
•
Green leafy vegetables, vegetables oils, wholegrains, nuts and eggs
•
Salmon, curd, chicken, sweet potatoes, pulses and legumes, egg,
mushrooms, wholegrains, peas, nuts, dates, salt water fish
•
Almonds, beans, spinach, oats, peanut butter, soya milk, corn,
wholegrains especially brown rice, curd, banana.
Zinc
•
Oysters, flax seeds or linseeds, nuts, oats, crab, turkey, soybeans,
chicken, fish and eggs.
Selenium
•
Brazil nuts, wheat germ, shell fish, tuna, eggs, garlic, oats.
Learn to Relax
Sit quietly and comfortably
Close your eyes
Start by relaxing the muscles of your feet and work up your
body relaxing muscles
Focus your attention on your breathing
Breathe in deeply and then let your breath out
Count your breaths, and say the number of the breath as
you let it out
Do this for ten or twenty minutes
Lets try a few stress busting exercises.
BPO Stress factors.
•One of the biggest concerns for BPO
employees are:-
1. The monotonous sitting posture all day.
2. Back pain, neck pain, shoulder pain.
3. Hair loss due to stress.
Shoulder exercise
Stress relieving exercises
Neck and Back
Postures
• One of the biggest problems BPO employees are
facing is their sitting posture.
What Dr Batras’ will do for you
Special treatment for any health related problems
Acne, Allergies, Acidity, Arthritis, Breathing
disorders, Backaches, Common children's
problems, Constipation, Dark skin, Eczema,
Excessive Dry skin, Hair-loss, Headaches, Irritable
bowel syndrome, Psychological disorders, Phobias,
Psoriasis, Stress, Sleeplessness, Sinusitis, Skin
disorders, Stress related disorders, Thyroid related
disorders, Urticaria and White patches etc.
Come take our BMI test, hair and skin
analysis.
WHAT DR BATRAS’ WILL DO FOR YOU
Our state of Art Body Fat Analyser will help us
diagnose your visceral fat which is very
important indicator of obesity
 Our state of Art Video microscope will predict
your hair loss before it actually occurs so that
you can start treatment in advance and protect
your hair

Our Clinics in Bangalore
Indira Nagar
Jayanagar
1st Floor, 483, CMH Road,
Binna Mangala, 1st Stage,
(Diagonally opposite KFC)
Mangal Sagar, Plot No. 183/16,
5th Cross Road,
4th Block, Diagonal Road,
Opp. Police Station
Koramangala
118, Raheja Arcade, 80 feet Rd,
Koramangalam Industrial Estate,
Next to UTI Bank
Tel : (080) 41216601 - 05
Tel: (080) 41515090 - 94
Tel : (080) 30936400 / 32971235
Malleswaram
R.T. Nagar
Ulsoor
Ground Floor,
Soundarya Paramount,
Commercial Shopping Complex,
5th Cross Road, Malleswaram
Bldg. No.6, PNT Colony,
Next to Shanti Sagar Hotel
1/2 Green Residency,
14 Kensington Road
Off Old Madras Road,
Next To Philips Software
Tel : (080) 41532271 to 74
Tel :(080) 41280404 - 06
Tel :(080) 25307234 / 7266
Thank you for coming, here’s wishing you a
STRESS FREE
healthy life!!