1. DR. PRANAV PANDYA Head : All World Gayatri Pariwar Director : Brahamvarchas Research Institute, Chancellor : Dev Sanskriti University Shantikunj, Haridwar, Himalayas email : shantikunj@awgp.org New Light on Stress Management

2. Qimonda: Company Name Qi monda “Flowing or breathing energy” “Key” and “Mundus” – “key to the world”

3. – What is Stress – How it originates – Types of Stress – Symptoms – Self-Analysis – Practical tips – Lead a more balanced lifestyle In the next 60 minutes

4. -Personal - Memory - Concentration - Learning - Health - Depression -Work Place - Performance - Productivity - Relationships - Job Satisfaction Stress in Our Lives

5. A Natural Mechanism Requires Constant Management Critical for Survival Complete Freedom from Stress is : DEATH

6. How Stress Originates … Body (Branches) Mind (Trunk) Moral Values (Root)

7. Types of Stress Constructive Stress (Eustress) Destructive Stress (Distress) Short Term (Acute) Long Term (Chronic)

8. How does it originate? - Signals and Symptoms

9. Please see the given Handout - Self Analysis - Overview

10. Burn Out Stress Syndrome (BOSS) FIVE STAGES OF BOSS 1. Honeymoon 2. Fuel Shortage 3. Chronic Symptoms 4. Crisis 5. Losing the Marathon A Debilitating Psychological Condition Brought About By Unrelieved Work Stress

11. 1.Honeymoon : Initial euphoria, habits are spoiled. 2. Fuel Shortage: Depletion of energy, Fatigue, Insomnia, Escape activities. 3. Chronic Symptoms: More fatigue, Ailments like IHD, Irritable bowel, Fibromyalgia, Bronchial asthma, Peptic ulcer & Depression. Burn Out Stress Syndrome (BOSS)

12. 4. Crisis: Pessimistic outlook, Enhanced anxiety, Doubts about own capabilities, Escape mentality - Tension headache, Chronic backache, Hypertension, Sleep disturbances. 5. Hitting The Wall: Losing The Marathon. Collapse. Burn Out Stress Syndrome (BOSS)

13. Stress Symptoms Early SymptomsNervous ReflexesIllnesses Stomach upsets Biting nails Asthma Headaches Clenching fist Migraine Rashes Grinding teeth Digestive disorders Backpain Picking at skin Skin disorders Insomnia Hunching shoulders Sexual disorders

14. Physical Biting Nails Clenching Fists Grinding Jaws Drumming Fingers Tapping Feet Hunching Shoulders Mental Depression Procrastination Negative thinking Jealousy Two Jobs at the Same time Emotional Anxiety Helplessness Hopelessness Frustration Anger Social Hostility towards others Aggression Finding faults in peers Pointing fingers

15. Physical Symptoms Biting Nails, Clenching Fists, Clenching Jaws Drumming Fingers Grinding Teeth Hunching Shoulders Picking At Facial Skin Tapping Feet Two Jobs At a Time Touching Hair Often

16. Mental Symptoms Depression Procrastination Negative thinking Jealousy Two Jobs at the Same time

17. Mood Signals Biting Nails, Clenching Fists, Clenching Jaws Drumming Fingers Grinding Teeth Hunching Shoulders Picking At Facial Skin Tapping Feet Two Jobs At A Time Touching Hair Often Too Hurried Or Loud Talking Too Conscious About Being On Time

18. Stress Proofing Your Lifestyle Change in dietary pattern: Tryptophan Rich Food Proper reading habits / Self- Introspection Music Therapy Social Service Build a support system – People who listen – Journal to Express yourself – Think and speak positively – Keep your sense of humor

19. Strategies and Techniques 1)Pranayam – Increasing Prana and Qi through the breath 2) Yoga – A means for physical, mental growth 3)Meditation – Accessing & Awakening Inner Strength Awaken Inner Strength and Reduce Stress

20. Pranayam: Breathing exercise Importance of Breath Key Factor in determining lifespan Can regulate balance between both hemispheres of the brain Proper Oxygenation of the blood

21. Importance of Breathing -1 Long Life As per Scientist Jacktluva, the more an organism breathes per minute, the shorter the lifespan. Lives Breaths per Minute Lifespan (years) Pigeon 37 8 Dog 28 13 Horse 18 50 Human Being 1678 Elephant 11 100 Snake 7 120 Turtle 4 150

22. Importance of Breathing -2 Balance between the right and left hemispheres in the brain Left Nostril is connected with the Right Brain (Creativity, Emotions) Right Nostril is connected with the Left Brain (Logical, Critical Reasoning) Balanced breath nourishes both sides of the brain An imbalance typically takes away from optimal functioning of the brain

23. Practical Tips – Pranayam Relaxation Breathing Exercise “SoHum” Technique: Demonstration The sound of breath is similar to that of So-Hum, ‘Soo’ on the inhale, and ‘Humm’ on the exhale. Benefits of this breathing technique: Slows down the breath Removes negative or unnecessary chatter in the mind Relaxes any nervous energy

24. Practical Tips – Pranayam Calming the mind “OM” Breathing Exercise: Demonstration Benefits of this technique: Quiets and calms the mind Develops the ability to concentrate and focus Drives energy to the body as well as the mind (removes sluggishness)

25. Importance of Yoga Classical practice for self-improvement Time-tested method (over 5000 years) for leading one’s life Inner cleansing as opposed to outer cleaning Aging Better Inner Peace

26. Practical Tips Yoga stretches for Arms and Hands Benefits of this technique: Relieves tension and stress in fingers Alleviates muscle injuries in the hands from keyboard usage

27. One of the Major causes of Stress is : incoherency of thoughts mainly due to lack of righteous aims and ideals in life Meditation takes us on an inward journey that bridge the gap between thoughts and Establishes a conscious contact with the creative energy of life itself. Stress & Meditation

28. During meditation, the body gains a state of profound rest. At the same time, the brain and mind become more alert, indicating a state of restful alertness Reversal of stress through Meditation

29. Meditation creates a unique hypo metabolic state, in which the metabolism is in an even deeper state of rest than during sleep. During sleep, oxygen consumption drops by 8 percent, but during meditation, it drops by 10 to 20 percent. Meditation is the only activity that reduces blood lactate, a marker of stress and anxiety. Scientific Research

30. Benefits of Meditation 1Enhanced memory 2Muscular relaxation 3Mental equipoise 4Inner calmness 5Increased awareness 6Cheerfulness all the time 8Behavioural modification 9A cleanser of our mental garbage. It gives relief from mental constipation.

31. Select something to focus upon: * Rising Sun A candle flame Peaceful location *Focus on your breath by counting each inhalation and exhalation. How to Meditate

32. Evaluate your Lifestyle Examine your beliefs Manage your time Be a Daily Visionary Live in the Present Live with Integrity Balanced Life

33. Recognize your stress signals and symptoms Use practical tools and techniques to relieve stress Find way to improve your overall lifestyle Stress Log: Assess your levels of stress monthly and try use these techniques and tips to help you relieve stress. (Handouts) Start Taking Charge Today

34. Daily Stress Log - Sample…