STRESS MANAGEMENT

BY

Dr. S. RAM MOHAN, I.R.A.S.Additional Member - Finance

Railway Board

     

THIS IS THE AGE

OF THE HALF READ PAGE

AND THE QUICK HASH

AND THE MAD DASH

THE BRIGHT NIGHT

WITH THE NERVES TIGHT

THE PLANE HOP

WITH THE BRIEF STOP

THE LAMP TAN

IN A SHORT SPAN

THE BIG SHOT

IN A GOOD SPOT

AND THE BRAIN STRAIN

AND THE HEART PAIN

AND THE CAT NAPS

TILL THE SPRING SNAPS

AND THE FUN’S DONE

“The Vedanta is an integrated philosophy of a two-fold, dharma namely pravrthi or outward-directed action and nivrthi or inward-directed meditation which together form the means for the maintenance of the world on an event keel; for they are verily the means of the 'abhudaya' (social welfare), and nisreyasa, (spiritual growth) and fulfillment of all beings."

- Swami Vivekananda

Mental Activities

• “Man the Unknown” – Dr. Alexis Carrel

[The Nobel Prize in Physiology or Medicine 1912]

• Intelligence alone is not capable of engendering science.

• Intuition, Clairvoyance (Sixth Sense), Telepathy• Reading of Thoughts [scientific, Aesthetic and

religious]

DICTIONARY : STRESS

PHYSICAL, CHEMICAL OR EMOTIONAL FACTOR TO WHICH AN INDIVIDUAL FAILS TO MAKE A SATISFACTORY ADAPTATION AND WHICH CAUSES PHYSIOLOGICAL TENSION

ENGINEER: FORCE/UNIT AREA

STRESS MEANS DIFFERENT THING TO DIFFERENT PEOPLE

METEROLOGIST:

PRESSURE CONDITIONS OF THE ATMOSPHERE

CONSTRAINED CONDITIONS OF CELLULAR EXISTENCE

BIOLOGISTS

ACTOR/SPEAKER

INTENSITY OF UTTERANCE GIVEN TO A SYLLABLE OR WORD

WHEN THE EMOTIONS OF ANGER, FEAR, JOY OR SORROW ARE NTO STIRRED, THE MIND MAY BE SAID TO BE IN THE STATE OF EQUANIMITY. WHEN THESE FEELINGS HAVE BEEN STIRRED, AND THEY ACT IN THEIR DUE DEGREE THERE ENSURES WHAT MAY BE CALLED ‘THE STATE OF HARMONY’

CONFUCIUS

DR. HAN’S SEYLE DEFINES IN THE BOOK “THE STRESS OF LIFE” THE GOAL IS NOT TO AVOID STRESS. BUT IN ORDER TO EXPRESS YOURSELF FULLY YOU MUST FIND OUT YOUR OPTIMUM STRESS LEVEL AND THEN USE YOUR ADAPTATION ENERGY AT A RATE AND IN A DIRETION ADJUSTED TO THE INNATE STRUCTURE OF YOUR MIND AND BODY

ANATOMY OF STRESS

•Dormant desire for self expression

•Stress is a non-specific response. It’s a subjective phenomenon

•Stress is a motivator-source for individual achievements

•Stress should not move from psyche plane to somatic plane

•How to improve the mind using the mind itself

STRESS OCCURS WHEN:

• changes take place in the physiological or psychological equilibrium

•Survival is threatened the threat may be real or imaginary

•Self image is threatened, the threat may be real or imaginary

•When there is an unresolved conflict in the conscious or subconscious mind

•Desired goal becomes elusive or unattainable

•Personal loss is encountered, loss may be real or imaginary .Like recent shooy out in U.S.A. by an Indian Investor

•Dead lines are encountered.

STRESS MANAGEMENTStress is the impact of physical and mental activities.

 Brain activities.

 0-3 activities per second - Deep Sleep 3-7 activities per second - REM 7-14 activities per second -unfocused day

dream 14- 28 activities per second - focused Stress -switch up  Unwind - Destressing

GOOD ASPECTS OF STRESS: -We need stress - gives extra mileage and adrenaline flow.

 -Too much stress

Due to: complexity of present life

and increasing ambitions

 NOT fight it sit and take it 

Should be a physical response

Internal Stresses

 

Important: Time Management

  Emotion Management

  E.g. beating stupid child

                                        

                                        

Spiritual influence

                              

External Stresses:* E.g Bereavement, house shift, divorce etc.* Medical causes

Neurotheology

• In the new field of “neurotheology,” scientists seek the biological basis of spirituality. Is God all in our heads?

• Last year the American Psychological Association published “Varieties of Anomalous Experience,” covering enigmas from near-death experiences to mystical ones. (Transpersonal Psychology) and PEAR Group.

• Neurotheology is stalking bigger game than simply affirming that spiritual feelings leave neural footprints, too.

The Secret Life of the BrainRichard Restak, 2001

Some results• Attention: Linked to concentration, the frontal lobe

lights up during meditation• Religious emotions: The middle temporal lobe is

linked to emotional aspects of religious experience, such as joy and awe

• Sacred images: The lower temporal lobe is involved in the process by which images, such as candles or crosses, facilitate prayer and meditation

• Response to religious words: At the juncture of three lobes, this region governs response to language

• Cosmic unity: When the parietal lobes quiet down, a person can feel at one with the universe

Mantras and Brain

Ideation

• Key identity of a ‘Knowledge Worker’• Ideas are all around – You have to pluck the

right one from thin air and use [Neurotheology or Spiritual Intelligence]

• Malcolm Gladwell - Blink : The Power of Thinking Without Thinking

• Blink is about the first two seconds of looking--the decisive glance that knows in an instant.

SATTVIC quality leads to success and stress – free condition

“Liberated from attachment not uttering “I”, endowed with the power to sustain and enthuse, unaffected in fulfillment or failure such a performer is said to be sattivic.

Sense of well-being not dependant on situations is total freedom. Sri Ramana says such a freedom is in the nature of one-self.

•Atma and Anatma – The non-variable and the variable . Various role.

•Inner leisure comes when you know that you are not the role but the actor. [Vidyaranya]

•With this knowledge you can take more challenges like an accomplished actor.

•‘Self talk’ and ‘Self Enquiry’

•Leader

•You are ‘valuable’ and you are Brahman – Not dependant on ‘others’ assessment of ‘Self worth’

•Increase SQ (Spiritual Quotient), SQ is the element in everybody’s personality that gives you to others as trustworthy or flawless

•Remain always optimistic

Rainbow in a gutter

•SQ comes from a basic level of contentment and absence of greed

•Optimist leads to optimal solution Win-Win for all

•Find ‘quality’ time amidst work

Learn to ‘pause’ during work

‘Pranayama’ or ‘Meditation’

‘Unclosing’ your mind

•Listen (Sravana)

•Sahana vavatu

Sahanau Bhunakthu

•Synergy in Work place and giving credit to others

•Develop compassion

Karuna, Mudita, Upeksha

• Power of positive thinking

•96 nadis when you think positively positively the nadis open up

•Control the negative thoughts like a warrier cutting the every soliders as they come of gate [Sri Ramana)]

•Watch you mind always

•When you notice negative thoughts develop a positive affirmation

[ PRATIPAKSHA BHAVANA]

•Do not psychologically analyse the origin of negative thoughts. Try to get an insight into the nature of the Self [Sri Ramana]

•Have PATIENCE

Reality is the supremely positive presence of God within you.

• Patanjali : five states of thought power (Chitta)

1. Very disturbed state(vikshipta)

2. Disturbed state (Kshipta)

3. Dormant (Moodha)

4. Concentrated (Ekagrata)

5. Thoughtless State (Nirodha)

•Preponderence of rajas and thought power in Kshipta state _Arising of desires, their fulfillment gives ‘temporary pleasure’ – non fulfillment gives tension.

•Growth of dormant (Moodha) states of thought power arises – slothful and ignorant

•Sattic predominates –thought power in the state of concentration (eka grata) tends to

•Thoughtless (Nirodha) – gives rise to serenity – eternal peace – Bliss

•Three balls in the hand of juggler (Satva, Rajas, Tamas)

•Preponderance of rajas gives rise to tensions and conflicts, competition, desire for grabbing barrier in conflict settlement, non-effective information system, and undestined Prestige Issues.

•Preponderance of Tamas – terrorism and conflict out of expression of anger decresing tolerance non-co-operation, negative relationships, fear of future, inactivity, work accumulation

•Preponderance of Sattivic- combines the sense of social responsibility, morale amiability and ‘open-window’ approach.

•For stress- free working the three gunas are to be in equilibrium.

•Avoidance of tension and attainment of peace by attaining sattivic through practice of yoga.

•Mundaka Upanishad – Acquire_ peace by purifying the inner senses though piety and knowledge by continuous meditation.

•Practice of Yoga rules out latent tendencies of negativity and gives birth to happiness.

•Anger Management - They are blessed ,who ,by their wisdom, can control their anger even as water subdues a conflagration. A man who loses his temper loses his power of judgment as well. He is insensible to right and wrong. He does not know at that time what he is doing or speaking. Even as a serpent casts off the slough by its effort, should a man cast off his anger by his forbearance. Then alone can he be called a man.

Gems from the Ramayana, Sundarakanda.

•Dharma : Action that sustains quality of life – Corner shore of society.

• Dharma

• Yama: Means the quality of transactions at the interpersonal level

• Niyama – Inner Measure of ones interpersonal relatedness

• Three elements

1. Concpet of a boundary within which one acts

2. Implication of one’s action to others

3. Quality of one’s action i.e, its implication to the Self

• Key words from Gita

NAHI KASCHITKSHANAMAPI

JATU THISHTATYAKARMAKRITI (B.G. 3-5)

Action is central to creativity (Rajas) Inaction is the characteristics of Tamas.

Yama

Niyama

2. Prescribed Duty

NIYATAM KURU KARMATVAM

(B.G. 3.7)

Perform your assigned duty with core-competence, non performance leads to breakdown of rhythm on the Society.

3. Job Content

KARMANOHYAPI BUDDHAVYAM

VIKRAMANAH AKARH ANASEHA (B.G. 4.17)

Job-content is key to task accomplishment – knowledge of the chain reaction of your job – Emphasis on holistic knowledge in an undertaking. Job content and allocation and the need for co-ordination action.

4. Correct Practice

ABHYASENA TO KAUNTEYA

VAIRAGYENA CA GRHYATE

Constant endeavour and firm determination for task accomplishment.

5. Perfection and fulfillment

SVE SVE KARMAINYA BHIRATHAH

SAMSIDDHIM LABHATE NARAH

Pursue your job suited to your core-competence deligently.

6. High Ambition

KANKSHANTAH KARMANAM SIDDHM

SIDDHIR DHAVAT KARMAJA

(B.G. 4.12)

Higher the ambition, subtle the result – not enough to stop but have dedicated pursuit

7. Duty and Obligation

KARTAVYANITI ME PARTHA

NISCHITAM MATA MUTTAMAM

(B.G. 18-6)

Lack of discipline _Chaos

Awareness of obligation and duties.

8. Total Excellence

NA KARMANA NAPRAJAYA DHANENE

TYAGENEIKE AMRITATVA MANASU:

AMRITA: Pinnacle of Perfection or Excellence in performance

Thyaga refers to total commitment and dedicated knowledge based application and result oriented motivation.

"YADEVA VIDAYA KAROTI SRADDHAYA, UPANISHADA, TADEVA, VIRYAVITTARAM BHAVATI (Chandogya 1.1.10)

Yadeva Karoti: whatever is done Vidyaya: through know-how Sraddhaya: through faith and compositionAtma, sraddha in my capacity (to rise to the occasion)Upanishada; through deep-thinking and contemplation.Action done with these three energies behind then alone

become not only efficient (viryavat) but more and more perfectly efficient (Viryavattaram)

Knowledge to be infused with the energy of human motivation.

Buddhi yogam, Enlightened person.Persons are individuals who transcend their merely

organic individuality in conscious participation(Julian Huxley)

Change from individual to 'person'.

• Yoga: Three definition

• -SAMATVAM YOGA UCYATE

• YOGA IS EQUANIMITY

• - YOGA: KARMASU KAUSALAM

• Yoga is efficiency in action

• - Duhkha samyoga yogam

• Vedanta is the scheme of human possibilities - mind enthroned over matter - psycho social evolution

• -YAT BHAVAM TAT BHAVATI

• Story of Zen Master and disciple

• JBS Haldane

• - Two observations of profound significance. Einstein's Discovery that time and space are aspects of the same kind of relationship

• - Distinction between two particles of the same kind is not absolute

21. Don't do that:

Don't think in negative way

Negative expression trap you into stress mode

Phrase and think in an open way

Instead of don't do 'X' why not do 'V'?

gets positive response further. 

• TATTVAM ASI - Unity of Life.

• Vedanta says enormous energies are dormant in every one of us, every being and non-being entity in the world.

• Infinite Energy of Pure Consciousness -

• -Cit Sakti-

• YA DEVI SARVA BHUTESU SAKTI RUPENA SAMSTITHA

• HRD comes not out of this – as you consider everybody as worth as each is sacred – each job is sacred.

•Personality - Persona means ‘mask’ • Removal ‘ Persona’ before Personality Development• “Be as you are” – through Self Enquiry•Personal Management – Become free from internalizing situations •Prioritizing Major – Minor•Accomplishment through professional approach – Man walking with a torch light•Concentrate in the next 10 feet.•Do not come under the tyranny of ‘raga’ and ‘dvesha•Analogy fo rocket

Desire is a capacity (Sakthi) you can have desire as long as you can have them and they don’t have you!

•The result of every action is a prasadam from God

• Synergy in Heritage Text:• The Spirit of cooperative endeavour is delineated in

the 10th Mandala of Rig Veda in the Purusha Suktam. It - a great cooperative endeavour undertaken with profound devotion by the entire community. Here a symbolic yagna was performed, out of which the created beings and natural beings took their form.

• Thus the purpose of - attaining totally their individual minds with the total mind of cosmic consciousness.

• This represent what Zalemik later termed as spontaneous cooperation".

• This is achieved by reducing the proportion of pravrithi and increasing nivrithi.

• Thus the process of realizing unity in the midst of differences and ekatmanubhuti is achieved. Basis for 'synergy' or Stephen - covey's "win-win" attitude.

• Espoused - Theory in Indian Heritage• Blind adherence to theories or rituals leads to

considerable loss. A dynamic change in consciousness is essential.

• This is exemplified in Srimad Bhagavatam. When young cow-herds sent by Krishna to get food approached the Brahmins performing "Angirasa Yagna" for accession to heaven, they were refused food by the Brahmins. But the wives of the Brahmins, intuitively realizing the Divinity of Krishna, came rushing to him with offerings. Eventually the Brahmins, realizing that their had lost due to this dyed-in-the wool adherence to rituals, cursed themselves - their three-fold birth, learning, vow of continence, pedigree etc., which made them impervious the touch of Divinity.

• The solution is found in Bhagavat Gita's work ethics approach "work well done is Verily Yoga (BG II 50)." Let not results of your actions become your motive. You shall not also be attached to inaction. The theme unfolds with grater clarity in the subsequent chapter. A clear cut differentiation is made between the action to be done (Karma) the work to be avoided (Vikarma) and finally the absence of both i.e. inactivity (akarma) from a holistic perspective Krishna declares that he alone can accomplish everything who distinguishes between in activity and activity in inactivity.

• Taitreeya Upanishad says "your present package of Praja, Karma, and Dharma cannot bring in success. Only by Tyaga, unlimited success can be attained".

• The Taitrhreeya Upanishad thus puts to an end that theory that abundance of resources like work-force (praja) skills (Karma) and finance (dhana) would assure success by themselves. It is imperative to introduce necessary process-changes by giving up irrelevant actions.

• Sri Bhashyam of Ramanuja distinguishes "Karma; as routine activities (sthula) and akarma as sukshma or latent power. Thus the physical and intellectual activities have their respective roles.

• The coordination of the managerial activities is depicted int he Katopanishad's Charioteer Matrix.

• Atma - the Charioteer• Sareera - The Chariot• Buddhi - Driver• Manas - rein holder• Indryas - horses.

• Antahkarana and Problem solving:• Normally the decision making process is done

through the three tiers of manas - Buddhi - Ahankara interface dealing with ordinary, complicated and complex situations. The better type of managers develop their antahkarana - intuitive capacities - transcending the Jnannendriyas.

• Emerson calls it as the "inner gleam" which is the right instrument to advise on complex decisions.

• The "vrithi and samskara" act at conscious and sub-conscious levelstto influence the final decision. Ina person who has developed an in inner gleam and inner knowledge, antahkarana helps him to arrive at the right decisions. The inner gleam is developed through following the right path Buddha describes them as Right Faith, Right Aspiration, Right Speech, Right Conduct, Right Livelihood, Right Effort, Right Mindfulness and Right Contemplation (Noble Eightfold Path)

 FINALLY, RELAX AND BE AS YOU ARE!

"I AM THAT I AM“

"KINGDOM OF GOD IS WITHIN YOU“

"YOGAH KARMASU KOUSALAM"

STRESS CONTROL – PRACTICAL HELP: 1. Physical control Improve physical conduct; better sleep, better exercise, better eating

2. Emotional control: Self-esteem helps

3. Spiritual control:

Tranquility, Meditation, Japam 

           

4. Stress Defences:

Avoid Stress factors, keep balance

PART I ASSESSMENT

 

Step (1): Prepare Activity Chart 1. Perception: How much you are in control H - M - L (on control) 1. Activity: Is it possible to control more. 2. Note VH - H - M - L events Detailed scoring for each item 

3. Meyer Freedman: Are youtype A or B stressful laid back Achievement calm, Oriented unambitious Achieve a balance between extremes Madhyamika of Buddhism

4. Emotion Log

• What you are doing

•How you feel about it

•What you are thinking

•How are you balancing

8. LIFE-LOTTERY

Getting a clear picture of what is that you want to do, can be the first step in clearing away many stresses.

  Prepare a chart

 What you are good at

What you have done long ago but have not done ever since

What you think will be good at

Yes No New

9. More than tangible

What you like your emotional life to be?

Similarly for spiritual life

What you believe in

What you want to know more about

Spiritual support available to you in any form

10. Are you assertive?

 

PART II

DESTRESSING:

1. SELF ESTEEM should be high

Note down all small achievements you have made in the day

Repeat this each day

Bleak picture of yourself goes off

HANDLING CONFRONTATION

  Don't tense up

Avoid body language of tension

Don't smile or laugh when others say disagreeable thing

Nod a lot

Adopt open postures

Let the first word be in agreement

3. DON'T BURY YOURSELF:

  No procrastination

PLAN!

Live for today

Be Mindful

Take things as they are

4 Captive ideas

 Carry a Note book

5. Stress Workout

Self-motivation

Choose something you enjoy

Add value - music, literature

Walk with a friend

6. Environmental Stuff

List whatever is wrong with the present workplace

List anything that makes it unpleasant

Combine convenience with aesthetics

7. Laugh

Break out of stress loop

8. Unloading

•Commit most information to the paper

• Put daily action list on paper

9. YOU ARE WHAT YOU EAT

10. Breaks

Take a series of short breaks between work flow

However smooth it runs, or Prepare to break in term

11. When in rage

Take deep breathing and analyze

smile

12. Aroma therapy

13. Ritual relaxation

Daily ritual

Weekend ritual

14. Have a mentor

Somebody to talk through your problems.

Though not frequent contact regularly

Don't get emotionally mixed-up with your mentor

15. Stage fright

for presentation, have mile stones - PLAN

run-thro' emotion

write keywords

16. Pushing waves

17. Diaphragm Breathing

18. Low-stress travel                                       

19. Good talk

Break your activity into small chunks

Positive social Interaction, not back biting

20. Pat on the back

If there is more to do then put yourself on the back

Take yourself a guided tour of benefits

21. Don't do that:

Don't think in negative way

Negative expression trap you into stress mode

Phrase and think in an open way

Instead of don't do 'X' why not do 'V'?

gets positive response further. 

22. Medicinal Reading (not for peaks) but especially for chronic stress

find two slots everyday for reading

Fantasise-- read fiction

Travel fiction,

comfortable chair

t.v.

games

23. Sulkers:

Ignore sulkers. Be positive when they don't sulk

If you don't succeed in that, tell them you are ready to help

Traditional components of sulking

There is nothing wrong with me! etc.,

24. Ref: Life Lottery

Time Management:

On a regular basis, check your personal objectives

What are your major achievements?

Weekly assess your current targets

Keep your targets highly visible

they help you to deflect your stress by concentrating your efforts on these key elements

when other people see them, they understand why it is important to you and will modify their behavior

don't fret too much if a target is missed. But do something about it.

 

25. LISTEN WELL

Mindful listening

use non verbal clues to show you are listening like eye contact, lean forward etc

don't fidget

Allow gaps of silence

Don't rush to fill in it

use open question

( as : those that evoke 'yes' or 'no' response)

 

 26. Commuter hell

Try another route

Train: Read, car: Try tapes

gain value from time

27. Play

As we grow old, we use to play - Laughter play

totally lose yourself in play

competitive sport itself is stress

multiplayer game is also stressing

preferably individualistic games

28. Relax in parts:

Tense and relax your muscles from head to toe: Slow breathing concentration on that particular part-- savasanam

29. Agree:

With at least part of the other's statements

Distress

Reduce level of anger in confrontation

30. Don't take your work home

Better organise your time

need be, work in the office

31. Café life

“What is this life full of care

we have no time to stand and stare" - W.H.Davis 'Leisure'

go to Café especially pavement one

Watch the world pass by

 

32. Take holiday

Total change of place and inputs

At least a week off

Don't take your laptop/mobile with you

total break

             

     

33. Spiritual path

34. Bureaucrat bounce ball

do nothing with the output

do it your own way

get someone else to do it

work the system

Raise awareness at the top levels of the system's inadequacy

suggest less bureaucrat alternatives.

35. Because I'm worth it:

Self-esteem

Make sure you get sometime to do something you want

achieve a balance between outward / inward

36. e-mail it away

  write yourself a note reminder or tell somebody to do it

Deliberately keep your thoughts blank

 37. Go for a walk

work through them

Capture your surrounding in depth and in an overview

Let things happen in their own pace

38. Sharing Chores

job rotation and swap jobs

39. Sleep

unwind first

pindown what nags you

warm bath and drink

 40. I did it!

Note down your achievements

moments of success

41. Broken record (with others):

Repeat the request several times

Nod, Agree, 'I see' still -- with your request

42. Coherent discussion

Laser

Before a meeting, consider how to structure a discussion

separate off different approaches

review what you want to achieve

 43. Music

Right type

 44. Fallout shelters

Control and self image

imagine you are building yourself a stress proof bunkers

It contains

family photos

your favorite paintings

photo of scene

A pair of slippers

easy chair

system

45. PET solution

give it sometime

46. Happy balance between material a non-material life. At the end of life, look back. Look at your activities - can you achieve a better balance? get possible directions.

 47. Nemesis: Think

Is there anybody who has major effect on you

1.Terminate the relationship if negative, avoid stress or

2.Look to circumvent

3.confrontation

48. Natural Release:

Run amidst nature

49. Information overload

quick sort your mail avoid

email use filter

cut down on newspapers

return all reports more than a page

20% of documents carry 80% information

Be ruthless

Push to pull information

Balance

 

 50. Honesty:

pause before doing dishonest act.

it is not the same as "saying what you think"

51. Different values:

  Study of Demography Magazine

  1987-1999 - 28000 individuals

people who attended religious service once in a week live 7 years longer

Service: to count upon

availability of local support network.

52. Stimulants:

At stress-times, cut down stimulants, if possible, remove caffeine entirely.

53. NO NEWS IS GOO D NEWS;

cancel your daily papers

omit watching more than one TV bulletin

no news day

internet news summary is enough

54. THE TIMESCALES GAME

How this problem will be in different time scale?

how it was in the past?

how it would in the future?

Not significant, then ignore it.

55. Setbacks:

Like riding a bicycle, do it after a set back,

launch another initiative as soon as possible

double the response

react quietly

thought of impending action will cut a lot of impact

 56. BOOMERANG COMPLIMENTS

Try being nice. It will soon become a habit.

cyclic response - you relax- others react positively makes you more relaxed

57. Children:

convert anger to amusement

58. Meditation

find a focus - take a symbol

don't think of association or properties, but focus on the entire object

Let it fill your mind

kitchen time could be a meditative time

59. Pareto (Vilfredo, Italy)

80% 20%

  Not for sloppiness

Greatness is not net picking

60. Bully-off:

variations

 61. Pampering:

Indulge in self-pampering when things get on top of you. Go for environment under an expression that it won't give you stress.

62. Coping with change

Change continuum

COMFORT STRESS ZONE ZONE

 

Methods to cope with change:

Write your anchors on the map with a circle around them

It could be family, friends, God

learn to love change

Note what is good about them.

63. Integral Exercise:

Integrate exercise into daily life, walk to work

bring the exercise where you are e.g, climbing staircases.

64. Going to:

Take half-a-day to be with yourself

65. Phone control:

Voice mail. Answering but do reply later.

66. Let the sunshine in

               

 67. Low Power dressing:

tight-formal dress

stress look

informal

relax

 68. Go with the flow

Look for stress point in communication structure,

feed back from staff

YAT BHAVAM TAT BHAVATI

THANK YOU