understanding stress & its management dr amitabh saraf diya
TRANSCRIPT
Understanding Stress Understanding Stress &&
Its ManagementIts Management
Dr Amitabh SarafDr Amitabh Saraf
DIYADIYA
What this talk is about :What this talk is about :
What is stress?What is stress?
What happens inside us?What happens inside us?
The ill-effects of stressThe ill-effects of stress
Managing stressManaging stress
What would be your reaction?What would be your reaction?
Common Emotional ReactionsCommon Emotional Reactions
NervousnessNervousness
AngerAnger
DespairDespair
FearFear
Common Physical ReactionsCommon Physical Reactions
Increased heart rate, palpitationIncreased heart rate, palpitation
Increased blood pressureIncreased blood pressure
Inability to breathe deeply Inability to breathe deeply
Tensed musclesTensed muscles
Increased brain activityIncreased brain activity
Heightened senses – wide eyes, ears, Heightened senses – wide eyes, ears, increased sense of smellincreased sense of smell
One becomes ready toOne becomes ready to
Fight back in angerFight back in anger
Leave the place and avoid contactLeave the place and avoid contact
Fight or Flight SyndromeFight or Flight Syndrome
In every adverse situation we face In every adverse situation we face we wish to –we wish to –– Fight BackFight Back– Flight (run away) from thereFlight (run away) from there
This is Stress: a very prime/basic This is Stress: a very prime/basic body reaction in adverse conditionsbody reaction in adverse conditions
It helps save oneselfIt helps save oneself
What happens?What happens?
Stressful situation leads to release of Stressful situation leads to release of adrenaline (Epinephrine) hormoneadrenaline (Epinephrine) hormone
Adrenaline’s effectsAdrenaline’s effectsEffects Biological advantage Sensation
High heart beat
Sends more glucose & oxygen to the muscles
Thumping heart
High respiratory rate
Increased oxygenation of the blood; rapid removal of carbon dioxide
Panting
Arteriole constriction
Blood diverted from skin & digestive system to muscles
Person turns pale
Muscle tension
Ready for immediate actionTense feeling; Shivering; Erect body hair
Glycogen is converted to glucose
Glucose available for energy production
-
Another Stress Hormone: CortisolAnother Stress Hormone: Cortisol
Stimulating hormoneStimulating hormone
Provides a quick burst of energy for Provides a quick burst of energy for survival reasons survival reasons
Heightened memory functions Heightened memory functions
A burst of increased immunity A burst of increased immunity
Lower sensitivity to pain Lower sensitivity to pain
Brain PartsBrain Parts
Feedback LoopFeedback Loop
Hypothalamus
Adrenal Glands
HippocampusRelease Adrenaline Cortisol
Cortisol
Switch Off Cortisol Production
Stress situation
Sympathetic Nervous System
Parasympathetic Nervous System
Simple Stress SituationSimple Stress Situation
Stress Hormones
Stress Situation
Time
Action initiatedTo mitigate stress
Problem Stress Situations (1)Problem Stress Situations (1)
Sustained Stress Hormones & Action Level
Stress Situation
Time
Problem Stress Situations (2)Problem Stress Situations (2)Highly Stressful Situation
Time
Normally Stressful Situation
High Stress Hormone level
Bad Effects of Problem Stress Bad Effects of Problem Stress SituationsSituations
Ill effects of CortisolIll effects of Cortisol
Cortisol harms brain in three ways: Cortisol harms brain in three ways: – Reduces supply of glucose to brainReduces supply of glucose to brain– It impairs function of neurotransmitters It impairs function of neurotransmitters – It directly kills and damages brain cells It directly kills and damages brain cells
by letting in calcium radicals into cells. by letting in calcium radicals into cells.
Loss of attention Loss of attention
Loss of memoryLoss of memory
Reduces general intelligenceReduces general intelligence
Sustained Stress SituationSustained Stress Situation
Toxins and free radicals kill cells in every organ : brain, liver, pancreas, adrenals, stomach and GI tract. High Blood PressureHeart DiseaseDiabetes MellitusHyper Acidity, PU syndromeUlcerative ColitisMigraine, tension headache,Chronic backacheAllergies, AsthmaAuto immune disordersMenstrual DisordersAnxiety Neurosis, ObsessionsSinus Tachycardia
Biting Nails, Clenching Fists, Clenching JawsDrumming FingersGrinding TeethHunching ShouldersTapping FeetTwo Jobs At A TimeHurried Or Loud Talking
Signals of Excess Stress
AggressionAggression
Disturbed SleepDisturbed Sleep
Emotional Out BurstsEmotional Out Bursts
Leaving Jobs UndoneLeaving Jobs Undone
Over ReactiveOver Reactive
BEHAVIOURAL SIGNSBEHAVIOURAL SIGNS
Stress is not all bad!!!Stress is not all bad!!!Every human activity is related to stressEvery human activity is related to stressStress– We are born out of stress– Motivates to take new actions, new directions– Helps focuses energy – Brings out inner potential– Improves performance– Improves retention and memory – Stress situations are like exams
Success improves self-confidenceIncreases inner strength
Complete Freedom from Stress is : DEATH
What is Stress Management?What is Stress Management?
Understanding causesUnderstanding causes
Learn ways to remove the causes Learn ways to remove the causes
Learn ways to reduce stress even in Learn ways to reduce stress even in high stress situations (relaxation)high stress situations (relaxation)
Financial Condition
Health disorder/chronic disease
Work related-Promotion-Boss-Workload-Colleagues-Deadlines …
Family problemsSpouse, kids …
Business
AnxietyWorryUncertaintyFearDespairJealousy
Some Subtle Causes …Some Subtle Causes …
Lack of sufficient activity to keep Lack of sufficient activity to keep mind busymind busy
Living unnatural-artificial livesLiving unnatural-artificial lives
Lack of social life and friendsLack of social life and friends
Suppressing inner feelingsSuppressing inner feelings
Excessive indulgence in sensual Excessive indulgence in sensual pleasurespleasures
The missing linkThe missing link
External Situations
Negative Emotion
s
Mind• Wrong attitudes (mistrust, selfishness, …)• Incorrect understanding• Wrongful thinking• Lack of inner strength• Materialistic approach
Stress ManagementStress Managementis possibleis possible
only throughonly throughCleansing Cleansing
& & Proper Channelization of MindProper Channelization of Mind
Holistic Approaches to Manage Holistic Approaches to Manage StressStress
SWADHYAY SWADHYAY – Read good books by great people/about them Read good books by great people/about them – Acquire knowledge, develop understandingAcquire knowledge, develop understanding– Read and think about our own weaknesses Read and think about our own weaknesses
and remove themand remove them
MeditationMeditation
Holistic Approaches to Manage Holistic Approaches to Manage StressStress
Change in dietary pattern: Vegetarian Diet, Change in dietary pattern: Vegetarian Diet, lots of sprouted grains, raw fruits, saladslots of sprouted grains, raw fruits, salads
Subtle exercises - ASANS (Postures) & Subtle exercises - ASANS (Postures) & PRAGYA YOG. PRAGYA YOG.
PRANAYAM: Churning of Vital energy.PRANAYAM: Churning of Vital energy.
Proper relaxation -“SHAVASAN”, Yog NidraProper relaxation -“SHAVASAN”, Yog Nidra
Holistic Stress ManagementHolistic Stress Management
Music Therapy - “Mantra Chikitsa”.Music Therapy - “Mantra Chikitsa”.
Pulverized herbal powders - Pulverized herbal powders - “Aoushadhi Chikitsa”.“Aoushadhi Chikitsa”.
Homa therapy, Yagna. Homa therapy, Yagna.
Avoid isolation, become part of Avoid isolation, become part of society and devote time for social & society and devote time for social & selfless service. selfless service.
Reversal of stress through Reversal of stress through MeditationMeditation
Develops resistance to stress through:– decreased heart rate, – decreased respiration rate, – decreased production of stress
hormones– decreased pulse rate, and – increased EEG (electroencephalogram)
alpha
Achievements of MeditationAchievements of MeditationEnhanced memory Enhanced memory Muscular relaxation Muscular relaxation Mental equipoise Mental equipoise Inner calmnessInner calmnessIncreased awarenessIncreased awarenessCheerfulness all the time Cheerfulness all the time Disappearance of jealousy – lust and other Disappearance of jealousy – lust and other vicesvicesBehavioural modificationBehavioural modificationIt implies giving a bath to your personality It implies giving a bath to your personality of noble and of noble and ideal thoughts ideal thoughts
How to meditateHow to meditate
Sit in a comfortable position. Sit in a comfortable position. – Sukhasana or a big chair with soft cushion. Sukhasana or a big chair with soft cushion. – Straighten your spine.Straighten your spine.
Breathe deeply through your nose.Breathe deeply through your nose.– Inhale to fill up lungs and then exhale slowly to Inhale to fill up lungs and then exhale slowly to
expel all the air, observing breath all the timeexpel all the air, observing breath all the time
Mentally recite AUM/some mantra in Mentally recite AUM/some mantra in synchrony with your breathingsynchrony with your breathing
How to meditateHow to meditate
Select something to focus upon: Select something to focus upon: – Rising SunRising Sun– A candle flame A candle flame – Your deity Your deity – Himalayas or ocean Himalayas or ocean
Our RecommendationOur RecommendationGayatri mantra:Gayatri mantra:
Why Gayatri?Why Gayatri?
Each letter of Gayatri Mantra is very Each letter of Gayatri Mantra is very scientifically created & generates scientifically created & generates immense energy.immense energy.Generates bioelectrical impulses Generates bioelectrical impulses Sensitize the endocrine glands Sensitize the endocrine glands Activate neuro-hormonal secretions Activate neuro-hormonal secretions Harmonizes the healthy functions of the Harmonizes the healthy functions of the bodybodyCreativity of mindCreativity of mindEmotional peace and cheerfulnessEmotional peace and cheerfulness
Aum
bhuvah swah
bha
de
dhi
sya
dhi
hi
ma
yo
pra nah cho
rgo va
bhuh
dayat
tatsavi
tuhva
reni
yam
yo
Basic Requirements for MeditationBasic Requirements for Meditation
Diet to be sattvic:boiled vegetables, Diet to be sattvic:boiled vegetables, raw fruits, sprouted grains raw fruits, sprouted grains
Completely avoid sensually exciting Completely avoid sensually exciting reading (violence/pornography) on reading (violence/pornography) on TV/Computer or MagazinesTV/Computer or Magazines
Life style has to be orderly and Life style has to be orderly and thoroughly organised. thoroughly organised.
Satsang and swadhyay to be done.Satsang and swadhyay to be done.
Thank YouThank You& &
We Wish YouWe Wish Youaa
Good Life Good Life with with
Well Managed StressWell Managed Stress