12122021 Kedar Rayamajhi 1 Aims of the session

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Aims of the session �Explain the meaning of stress �Recognize stress factors �Know the symptoms of stress �Understand the effects of stress �Demonstrate stress management skills. 12/12/2021 Kedar Rayamajhi 2

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Definitions of Emotion �Feelings that generally have both physiological and cognitive elements and that influence behavior (Feldman, 2004). �The effects of stress on your emotional and physical health may be worse than you thought. �Human emotions are more important than anything else. By Clare Kittredge Medically reviewed by Lindsey Marcellin, MD, MPH. 12/12/2021 Kedar Rayamajhi 4

sayings �Stress is known as “slow poison”. �Stress is a “killer” of modern society. �Stress is a mental cancer and it kills people unknowingly. �Stress is a force. �Stress helps for the growth and development. 12/12/2021 Kedar Rayamajhi 5

Reader should know: Stress is not a specific event but a process �It is an inner experience over the outer situation �It is an non-specific response of the body �It is inherent to survival �It is initially positive but too much is unhealthy �It is addictive �It is contagious �It is manageable 12/12/2021 Kedar Rayamajhi 6

Occupational pressures are believed responsible for: � 30% of workers suffering from back pain � 28% complaining of “stress” � 20% feeling fatigued � 17% having muscular pain � 13% with headaches 12/12/2021 Kedar Rayamajhi 7

Facts and figure Here are the top 10 most stressed countries, at least for women. The percentages indicate the percentage of women claiming to be stressed most of the time. India (87%) Mexico (74%) Russia (69%) Brazil (67%) Spain (66%) France (65%) South Africa (64%) Italy (64%) Nigeria (58%) Turkey (56%) Read more: http: //newsfeed. time. com/2011/07/13/study-for-women-india-is-themost-stressful-country-on-earth (CNN Poll Report) 12/12/2021 Kedar Rayamajhi 8

Concepts of Stress �Stress as arousal �Stress as demand �Stress as perceived threat �Stress as spice of life �Stress as kiss of death 12/12/2021 Kedar Rayamajhi 9

Definition n 12/12/2021 Stress arises when I perceive that I am unable to cope with or meet with either External demands /expectations and/or Internal needs/desires and in all the cases I end up having some negative emotions Kedar Rayamajhi 10

Parathyroid Pancreas Gonads 12/12/2021 Kedar Rayamajhi 11

Harmful Behaviors ¬ Worrying too much/ Anxiety ¬ Hostility/ Aggression ¬ Negative thoughts/moods ¬ Obsessing over past & shortcomings ¬ Depression ¬ Absence of pleasure ¬ Pessimism All may contribute to poor physical and mental health 12/12/2021 Kedar Rayamajhi 12

State of Arousal �Stress is the state of arousal with which the body responds to demands ØTense Muscles ØElevated Pulse ØFaster Breathing 12/12/2021 Kedar Rayamajhi 13

Continued ØRelease of Glycogen and Cholesterol from Liver ØRelease of Adrenalin and Corticosteroid from adrenal glands ØRelease of blood clotting agents 12/12/2021 Kedar Rayamajhi 14

Negative Work Environment �- Dog eat dog. . . everyone fighting to get ahead �- No one appreciates your contributions �- Too much work. . . not enough help �- Deadlines are unrealistic �- Longer hours. . . additional work �- Budget Constraints �- Competition is eating us alive �- Poor leadership or management 12/12/2021 Kedar Rayamajhi 15

LIFESTYLE CHOICES �Caffeine �Lack of sleep �Overloaded schedule 12/12/2021 Kedar Rayamajhi 16

NEGATIVE SELF - TALK �Pessimistic thinking �Self criticism �Over analysing 12/12/2021 Kedar Rayamajhi 17

MIND TRAPS �Unrealistic expectations �Taking things personally �All or nothing thinking �Exaggeration �Rigid thinking 12/12/2021 Kedar Rayamajhi 18

Minor Daily Problems �Some psychologists believe that we can learn more about the effects of stress by studying what we sometimes called “daily hassles” (Lazarus and Folkman, 1984 ) like, returning home from work to find your room all messed up by your younger son; experiencing the power cut-off when you were about to save your important assignment, in computer. 12/12/2021 Kedar Rayamajhi 19

Environmental Conditions Environment in which we live like temperature, air pollution, noise, humidity etc can be source of stress. � Visits for all types of psychological problems were higher during periods of high air pollution. � There were more emergency visits for depression during cloudy, humid days. � Urban riots have occurred much more frequently on hot than cool days, although they have been rare on extremely hot days. 12/12/2021 Kedar Rayamajhi 20

Stress and Disease Cardiovascular System Muscular System CAD, Hypertension, Strokes, Rhythm Disturbance, Hardening the arteries Tension Headache, Muscle contraction, Backache Locomotors System Arthritis, Related inflammatory diseases of connective tissue Asthma, Hay fever Respiratory System Immunological Gastrointestinal 12/12/2021 Lowered resistance, Autoimmune disease Ulcer, IBS, Diarrhea, Nausea and Vomiting, Ulcerative colitls Kedar Rayamajhi 21

Urological Dermatological Others 12/12/2021 Diuresis, Impotence Frigidity , Other sex problems Eczema, Neurodermatitis, Ache Migraines Leukemia, Dubieties, Tuberculosis, Genital herpes Kedar Rayamajhi 22

ENDOCRINE SYSTEM RESPONSES �Increased pupil dilation �Perspiration �Increased heart rate and blood pressure �Rapid breathing �Muscle tenseness �Increased mental alertness 12/12/2021 Kedar Rayamajhi 23

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When we manage our stress we experience: �Easier relationship �More creativity �Higher levels of productivity �Positive attitude �Longer lives �Joy, happiness, calm and peace �More and deeper love 12/12/2021 Kedar Rayamajhi 25

Organizational Cooping ØJob Redesign ØFlexible Scheduling ØCareer Counseling ØUnderstand his point of view ØRole/Goal Clarification ØImproving interpersonal skills ØTeam work ØParticipatory leadership 12/12/2021 Kedar Rayamajhi 26

Self ever seek • Bliss cfg. Gb • Joy k|km'Nntf • Peace zfl. Gt • Happiness • Harmony v'z. L Pstf • Light & Love dfof a d n a n -A t i h C t a S 12/12/2021 Kedar Rayamajhi 27

Physiological Cooping/personal level Ø We do not realize the importance of health until we fall sick Regular Health Check-ups Have a Family Doctor Exercise : Stamina Building (Brisk Walking, Swimming etc. ) Suppleness (Yoga, Stretching and bending exercises) Strength (Resistance Equipments, sit ups, pus ups etc. ) 12/12/2021 Kedar Rayamajhi 28

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Manage your Emotions 12/12/2021 Kedar Rayamajhi 31

Acupressure 12/12/2021 Kedar Rayamajhi 32

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Diet Management vfgkfg ; 'wf/ Common Clues • Diet Plan • Diet in time • Balanced diet • Water drinking • Ayurvedic clues • Avoiding Junk food 12/12/2021 Ritahar • Seasonal Food & fruits • Choice food as nature of body • Food earned with labour Kedar Rayamajhi Hitahar Mitahar • Natural food • Uncooked food • Dugdhahar • Shakahar • Fasting • Fill stomach ½ with food, 1/4 with air & 1/4 with water • Offer some food before eating 34

Apricots: The Secret Anti-Aging Weapon Khurpani 12/12/2021 Kedar Rayamajhi 35

Relaxation Exercises some are: Deep Breathing Regular Sleep habits, Rests, Cat naps, Mindfulness. 12/12/2021 Kedar Rayamajhi 36

Prayer k|fy{gf 12/12/2021 Kedar Rayamajhi 37

Stress Proof Entertainment Swadhyaya • Satsang • Atma-chintan • Prakriti Sambad 12/12/2021 Kedar Rayamajhi 38

Tour & Traveling ko{6 g 12/12/2021 Kedar Rayamajhi 39

n n Laugh, use humor. Laughter is like jelly-when you spread it around, you can’t help, getting some on yourself. Drs. Manning, Curtis, & Mac. Millan Do something fun and enjoyable such as seeing a funny movie, laughing with friends, reading a humorous book, or going to a comedy show. 12/12/2021 Kedar Rayamajhi 40

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Any Question? Thank You Have a Nice Time 12/12/2021 Kedar Rayamajhi 46