NAMASKAR Stress Management Kedar Rayamajhi 2017 Aims of

NAMASKAR Stress Management Kedar Rayamajhi 2017

Aims of the session �Explain the meaning of stress �Recognize stress factors �Know the symptoms of stress �Explain different models of stress �Understand the effects of stress �Demonstrate stress management skills. 10/27/2021 Kedar Rayamajhi 2

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Exercise • Are you always worrying? • Are you crankier than you used to be-even though you try hard to keep it to yourself? • Are you unable to concentrate because of unrecognized reasons? • Do you rush from one job/work to another? • Are you tired on an ongoing basis? • Do you have wide fluctuations in your mood from depression to elation, back to depression, which incapacitated you? • Are you increasingly angry and bitter and don’t know why? • Do you feel that you have not been healthy as usual? • Are you always right and other person always wrong? • Do you work hard and long, but accomplish less? • Are you troubled by regular insomnia? • Do you have numerous aches and pains for which no doctor find a physical cause? • Is life (and/or your business) becoming a drag? 10/27/2021 Kedar Rayamajhi 5

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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. By Clare Kittredge Medically reviewed by Lindsey Marcellin, MD, MPH. 10/27/2021 Kedar Rayamajhi 7

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 10/27/2021 Kedar Rayamajhi 8

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) 10/27/2021 Kedar Rayamajhi 9

Facts and figure The results of the polls showed that an astounding 87% of Indian women claim feeling stressed most of the time, with an additional 82% asserting they had insufficient time to relax. 10/27/2021 Kedar Rayamajhi 10

�According to Dr. Sherita Hill Golden of the Johns Hopkins University School of Medicine, high levels of cortisol increase a risk for developing diabetes, heart disease, thinning of the bones, cognitive impairment, and depression. �They can also lead to obesity and fatigue. 10/27/2021 Kedar Rayamajhi 11

The Australian Diabetes Council has outlined the physical changes that happen with the stress or fight or flight response. They are: • The persons heart starts to beat faster • Blood pressure goes up • Breathing becomes quicker, allowing more oxygen to the brain and muscles 10/27/2021 Kedar Rayamajhi 12

Continued… • Blood glucose level rises to give your body more energy • Blood moves away from your gut and into the big muscles of your arms and legs so you can act quickly • Blood gets ready to clot quickly should the person start to bleed • The person become very alert so that they can think about how to deal with the threat detected. 10/27/2021 Kedar Rayamajhi 13 13

Concepts of Stress �Stress as arousal �Stress as demand �Stress as perceived threat �Stress as spice of life �Stress as kiss of death 10/27/2021 Kedar Rayamajhi 14

Definition n 10/27/2021 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 15

What is stress ? �Stress is the process of adjusting to or dealing with circumstances that disrupt, or threaten to disrupt a person’s physical or psychological functioning ( Burchfield, 1979; Lazarus and Folkman , 1984; Selye, 1976 ) 10/27/2021 Kedar Rayamajhi 16

DEFINITION S=P>R Stress occurs when the pressure is greater than the resource 10/27/2021 Kedar Rayamajhi 17 17

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. 10/27/2021 Kedar Rayamajhi 18

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 10/27/2021 Kedar Rayamajhi 19

Why some events are so stressful? �Loss. �Lack of control. �Emotional overload. �Fear of additional destruction. �Uncertainty. �Trauma associated with seeing so much destruction so close at hand. �Feelings that there should have been some way to prevent such a disaster from happening. �Media coverage. 10/27/2021 Kedar Rayamajhi 20

When it is too much? �Demands made o the persons �Vulnerability to stress �A type personality �Stress tolerance capacity �Cognitive and behavioral skills �Constraints under which they have to work �Coping situation or condition �The support they received from others in coping 10/27/2021 Kedar Rayamajhi 21

Types of stress �Basic �Cumulative �Episodic Stress �Acute or traumatic Stress �Chronic Stress 10/27/2021 Kedar Rayamajhi 22

Anatomy of the Brain

State of Arousal �Stress is the state of arousal with which the body responds to demands ØTense Muscles ØElevated Pulse ØFaster Breathing 10/27/2021 Kedar Rayamajhi 24

Continued ØRelease of Glycogen and Cholesterol from Liver ØRelease of Adrenalin and Corticosteroid from adrenal glands ØRelease of blood clotting agents 10/27/2021 Kedar Rayamajhi 25

Signals of Stress MOOD SIGNALS • Anxiety and Irritability • Depression and Frustration • Panic attack • Habitual Anger or Hostility • Helplessness • Hopelessness • Restlessness 10/27/2021 Kedar Rayamajhi 26

Signals of Stress BEHAVIOURAL SIGNS • Aggression • Disturbed Sleep • Flashbacks • Emotional Out Bursts • Leaving Jobs Undone • Over Reactive �Intense memories � Attempting suicide 10/27/2021 Kedar Rayamajhi 27

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. 10/27/2021 Kedar Rayamajhi 28

Symptoms in case of Combat veterans �Nightmares �Sleep disturbances �Paranoia �Emotional numbing �Guilt about surviving �Alienation and problems in social relations with others (Blank, 1982; Ross et al. , 1989 ). 10/27/2021 Kedar Rayamajhi 29

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 10/27/2021 Kedar Rayamajhi 30

Continued… �Over/under work �Poor career opportunity �Behavior of a leader �Too much work for too long �Challenges and difficulties � HR policy (HR planning, Job redesign, promotion, transfer, and other fringe benefits etc. ) �On the job training �Other conflicting roles 10/27/2021 Kedar Rayamajhi 31

LIFESTYLE CHOICES �Caffeine �Lack of sleep �Overloaded schedule �Pessimistic thinking �Self criticism �Over analysing 10/27/2021 Kedar Rayamajhi 32

MIND TRAPS �Unrealistic expectations �Taking things personally �All or nothing thinking �Exaggeration �Rigid thinking 10/27/2021 Kedar Rayamajhi 33

Exhaustion Critical point Resistance Work Load Alert Eustress Low 10/27/2021 Distress Stress Level Kedar Rayamajhi High 34

Stress and Disease Cardiovascular System Muscular System CAD, Hypertension, Strokes, Rhythm Disturbance Tension Headache, Muscle contraction, Backache Locomotors System Arthritis, Related inflammatory diseases of connective tissue Asthma, Hay fever Respiratory System Immunological Gastrointestinal 10/27/2021 Lowered resistance, Autoimmune disease Ulcer, IBS, Diarrhea, Nausea and Vomiting, Ulcerative colitls Kedar Rayamajhi 35

Urological Diuresis, Impotence Frigidity Dermatological Eczema, Neurodermatitis, Ache Leukemia, Dubieties, Tuberculosis, Genital herpes Others 10/27/2021 Kedar Rayamajhi 36

Burnout: State of physical, emotional and mental exhaustion caused by emotionally demanding work situations. Burnout involves physical, mental, and emotional exhaustion that is attributable to work related stress. ( Pines and Aronson, 1988; Pines, Aronson and Kafry, 1981). However, it has gradually become clear that burnout is a potential problem in all occupational areas ( Maslach, 1982 ).

Burnout and professions People in service oriented organizations such as health care, police, military service, psychologist, engineers, banking and insurance, stock broker, air traffic controller, teacher are more likely to face burnout.

Warning sign of burnout �Chronic fatigue-exhaustion � A sense of being physically run down �Anger at those making demands �Self-criticism �Cynicism, negativity, and irritability �A sense of being overwhelmed �Depression 10/27/2021 Kedar Rayamajhi 39

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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 ith C t a S 10/27/2021 Kedar Rayamajhi 41

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 10/27/2021 Kedar Rayamajhi 42

Organizational Cooping ØJob Redesign ØFlexible Scheduling ØCareer Counseling ØImprovements in the Physical Work Environment ØRole/Goal Clarification ØImproving interpersonal skills ØTeam work 10/27/2021 Kedar Rayamajhi 43

Time Management We all get 168 hours per week �How do you use yours? �Time is the coin of life. It is the only coin you have. Use it prudently, or else others will spend it for you. 10/27/2021 Kedar Rayamajhi 44

Time Management Issues �Shifting priorities �Poorly managed telephone �Lack of priorities/objectives �Attempting too much �Drop in visitors �Poor delegation �The cluttered desk 10/27/2021 Kedar Rayamajhi 45

�Procrastination �The inability to say 'no‘ �Self-overload �Indecisions �Involved in too much tasks �Self-discipline problem �Negative value towards time 10/27/2021 Kedar Rayamajhi 46

Relaxation : • Regular Sleep habits, • Rests, Cat naps, • Vacations, • Solitude 10/27/2021 Kedar Rayamajhi 47

Relaxation Exercises some are: n n n 10/27/2021 Deep Breathing Visualization: Visualization is a nice way of giving our minds and bodies a "mini vacation. “ Muscle Relaxation Kedar Rayamajhi 48

Meditation 10/27/2021 Wofg Kedar Rayamajhi 49

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Benefits of Yoga üPhysiological üCognitive / Emotional üPsycho-spiritual 10/27/2021 Kedar Rayamajhi 52

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. ) 10/27/2021 Kedar Rayamajhi 53

Benefits of Exercise �Help prevent coronary artery disease �Delays the aging process �Improves the breathing efficiency �Strengthens muscles, tendons and bones �Increase stamina and reduces fatigue �Results in improved thinking and happiness �Allows for sound sleep �Improves digestion 10/27/2021 Kedar Rayamajhi 54

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Acupressure 10/27/2021 Kedar Rayamajhi 56

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Diet : Vegetarian Moderation, eat a variety of foods, importance of breakfast, sufficient water intake, no Nicotine (Quit smoking) 10/27/2021 Kedar Rayamajhi 59

Diet Management vfgkfg ; 'wf/ Common Clues • Diet Plan • Diet in time • Balanced diet • Water drinking • Ayurvedic clues • Avoiding Junk food 10/27/2021 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 60

Mantra/Music healing d. Gq ÷; +u. Lt 10/27/2021 Kedar Rayamajhi 61

Stress Proof Entertainment Swadhyaya • Satsang • Atma-chintan • Prakriti Sambad 10/27/2021 Kedar Rayamajhi 62

Apricots: The Secret Anti-Aging Weapon Khurpani 10/27/2021 Kedar Rayamajhi 63

Laugh, use humor. n 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. 10/27/2021 Kedar Rayamajhi 64

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When life is hard and Friday is still so far away there is only one thing to do 10/27/2021 Kedar Rayamajhi 67

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Tour & Traveling ko{6 g 10/27/2021 Kedar Rayamajhi 69

Inculcating positive Attitude via counseling 10/27/2021 Kedar Rayamajhi 70

�COUNSELING / PSYCHOTHERAPY 10/27/2021 Kedar Rayamajhi 71

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Any Question? Thank You Have a Nice Time 10/27/2021 Kedar Rayamajhi 73