1. Dr. Bhavna Barmi Sr. Clinical Psychologist, H.O.D, Stress Clinic, Fortis group of Hospitals. Director, Mind Track, Center for Well Being. Gen. Secretary, Swashrit Society. (National NGO) PERFECT WORK LIFE BALANCE

2. SELF ENHANCEMENT PRINCIPLES SMILE IPR COMMUNICATION TM

3. 24 HOURS – OPTIMAL UTILISATION FOR BALANCED SELF 7 HOURS = Good Quality Sleep 1 HOUR = Personal Hygiene n Grooming 1 HOUR = Meals (B,L,D w 2 Snack Breaks) (H T) 1 HOUR = Quality Time for Family 1 HOUR = Quality Time for Self (PE, SE, ME )

4. Exercises for the office One of the biggest injury risk factors is static posture. Try to spend at least 5 minutes every hour away from your computer. Remember to ONLY stretch to the point of mild tension. Try to incorporate the stretches into your daily routine. This slide provides some illustrations of simple active stretches to perform at the office. Hand Exercises Tightly clench your hand into a fist and release, fanning out the fingers. Repeat 3 times

5. Back and Shoulder Exercises Stand up straight, place your right hand on your left shoulder and move your head back gently. Do the same thing for the right shoulder

6. Head and Neck Exercises Move head sideways from left to right and back to left Move head backwards and then forward

7. Computer and Desk Stretches … Sitting at a computer for long periods often cause neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel still. Also be sure to get up and walk around the office whenever you think of it. You’ll feel better.

8. … Computer and Desk Stretches …

9. … Computer and Desk Stretches

10. Office of Horrors

11. Ideal Office

12. Additional Setup Steps Eliminate any reflection on your monitor. Position any additional equipment in accessible places.

13. 24 HOURS – OPTIMAL UTILISATION FOR BALANCED SELF 7 HOURS = Good Quality Sleep 1 HOUR = Personal Hygiene n Grooming 1 HOUR = Meals (B,L,D w 2 Snack Breaks) (H T) 1 HOUR = Quality Time for Family 1 HOUR = Quality Time for Self (PE, SE, ME )

14. 3 minutes of meditative exercise: Step A Stimulate all body organs Create positive energy Step B Rejuvenates $ de-stress any part of body under stress Re-connect with universal energy Step C Autosuggestion: mirror image of thoughts and feelings Step D Harmonizing love and mind Deep breathing exercise Inhale: 5 Hold: 10 Exhale: 5 Hold: 5

15. Worldly Accomplishments Beliefs Values Inner Self Character Attitude Personality Education Talents Hobbies Career Experience Skills Importance Attention Aspects of Life and our priorities

16. Outer Growth Inner Growth BALANCE Just as a tree is sustained by its roots, our outer development needs to be supported by the strength of our inner development The Solution: Cultivating Balance

17. The ‘I’ or the ‘PERSONALITY’ – may be divided into: PERSONALITY IQ (Intelligence Quotient) SQ (Spiritual Quotient) Philo. Of life Morals n values EQ (Emotional Quotient) IPR Comm. Emotional Stability

18. For a wheel of life to roll smoothly, All spokes of the wheel IQ,EQ and SQ should have been equally developed!!

19. Dimensions of personalityStrength (Rate 1-10) Area of Improvement (Rate 1-10) IntelligenceQuotient EmotionalQuotient SpiritualQuotient

20. EMOTIONAL QUOTIENT Emotional Quotient (EQ) is the ability to understand and manage your own emotions, and those of the people around you. People with a high degree of emotional intelligence know what they're feeling, what their emotions mean, and how these emotions can affect other people.

21. Components of Emotional Intelligence Definition Self Awareness The ability to recognize and understand your moods, emotions and drives as well as their effects on others Self-Regulation The ability to control or redirect disruptive impulses and moods. The propensity to suspend judgment to think before acting Motivation A passion to work for reasons that go beyond money or status The propensity to suspend judgment –to think before acting Empathy The ability to understand the emotional makeup of other people Skill in treating people according to their emotional reactions Social Skills Proficiency in managing relationships and building networks An ability to find common group & build rapport

22. SPIRITUAL QUOTIENT Relating to our ability to understand and comprehend the spiritual aspects of life and manage them to yield a positive outcome

23. The principles of spiritual intelligence Self-awareness: Knowing what I believe in and value, and what deeply motivates me Spontaneity: Living in and being responsive to the moment Being vision- and value-led: Acting from principles and deep beliefs, and living accordingly Holism: Seeing larger patterns, relationships, and connections; having a sense of belonging Compassion: Having the quality of “feeling-with” and deep empathy Celebration of diversity: Valuing other people for their differences, not despite them Field independence: Standing against the crowd and having one’s own convictions

24. Humility: Having the sense of being just a speck in this existence, a player in a larger drama, realization of one’s true place in the world(posture of lowering oneself in front of others) Tendency to ask fundamental “Why?” questions: Needing to understand things and get to the bottom of them Ability to reframe: Standing back from a situation or problem and seeing the bigger picture; seeing problems in a wider context Positive use of adversity: Learning and growing from mistakes, setbacks, and suffering Sense of vocation: Feeling called upon to serve, to give something back

25. POWER OF MIND Unconscious Mind 25% Subconscious Mind 50% Conscious Mind 25% Non-Judgmental Mind Sleep Write

26. Pre Sleep De-stress & Self Enhancement Routine Write down positive affirmative statement in the present tense prior to sleep X 7times (21 days) Examples –I am free from worry/tension/stress/anxiety/anger/insomnia/pain… –I have good memory/focus/attention/confidence/relationship…

27. Let this session not be the end but the beginning of a relationship that we form… Feel free to contact bhavs2001@yahoo.com 09810187344