Understanding Stress
&
Its Management
Dr Amitabh Saraf
DIYA
What this talk is about :
What is stress?
What happens inside us?
The ill-effects of stress
Managing stress
What would be your reaction?
Common Emotional Reactions
Nervousness
Anger
Despair
Fear
Common Physical Reactions
Increased heart rate, palpitation
Increased blood pressure
Inability to breathe deeply
Tensed muscles
Increased brain activity
Heightened senses – wide eyes,
ears, increased sense of smell
One becomes ready to
Fight back in anger
Leave the place and avoid contact
Fight or Flight Syndrome
In every adverse situation we face
we wish to –
– Fight Back
– Flight (run away) from there
This is Stress: a very prime/basic
body reaction in adverse conditions
It helps save oneself
What happens?
Stressful situation leads to release of
adrenaline (Epinephrine) hormone
Adrenaline’s effects
Effects
Biological advantage
Sensation
High heart
beat
High
respiratory
rate
Sends more glucose &
oxygen to the muscles
Increased oxygenation of
the blood; rapid removal of
carbon dioxide
Arteriole
constriction
Blood diverted from skin &
Person turns
digestive system to muscles pale
Thumping heart
Panting
Tense feeling;
Shivering; Erect
body hair
Muscle
tension
Ready for immediate action
Glycogen is
converted to
glucose
Glucose available for energy
production
Another Stress Hormone: Cortisol
Stimulating hormone
Provides a quick burst of energy for
survival reasons
Heightened memory functions
A burst of increased immunity
Lower sensitivity to pain
Brain Parts
Feedback Loop
Stress
situation
Parasympathetic
Nervous System
Hypothalamus
Switch Off Cortisol
Production
Release
Adrenaline
Cortisol
Adrenal Glands
Sympathetic Nervous System
Hippocampus
Cortisol
Simple Stress Situation
Stress
Situation
Stress Hormones
Action initiated
To mitigate stress
Time
Problem Stress Situations (1)
Sustained Stress
Hormones & Action Level
Stress Situation
Time
Problem Stress Situations (2)
Highly Stressful
Situation
High Stress
Hormone level
Normally
Stressful
Situation
Time
Bad Effects of Problem Stress
Situations
Ill effects of Cortisol
Cortisol harms brain in three ways:
– Reduces supply of glucose to brain
– It impairs function of neurotransmitters
– It directly kills and damages brain cells
by letting in calcium radicals into cells.
Loss of attention
Loss of memory
Reduces general intelligence
Sustained Stress Situation
Toxins and free radicals kill cells in every organ :
brain, liver, pancreas, adrenals, stomach and GI
tract.
High Blood Pressure
Heart Disease
Diabetes Mellitus
Hyper Acidity, PU syndrome
Ulcerative Colitis
Migraine, tension headache,
Chronic backache
Allergies, Asthma
Auto immune disorders
Menstrual Disorders
Anxiety Neurosis, Obsessions
Sinus Tachycardia
Signals of Excess Stress
Biting Nails, Clenching Fists, Clenching Jaws
Drumming Fingers
Grinding Teeth
Hunching Shoulders
Tapping Feet
Two Jobs At A Time
Hurried Or Loud Talking
BEHAVIOURAL SIGNS
Aggression
Disturbed Sleep
Emotional Out Bursts
Leaving Jobs Undone
Over Reactive
Stress is not all bad!!!
Every human activity is related to stress
Stress
–
–
–
–
–
–
–
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-confidence
Increases inner strength
Complete Freedom from Stress is : DEATH
What is Stress Management?
Understanding causes
Learn ways to remove the causes
Learn ways to reduce stress even in
high stress situations (relaxation)
Financial Condition
Health disorder
/chronic disease
Work related
-Promotion
-Boss
-Workload
-Colleagues
-Deadlines …
Business
Family problems
Spouse, kids …
Anxiety
Worry
Uncertainty
Fear
Despair
Jealousy
Some Subtle Causes …
Lack of sufficient activity to keep
mind busy
Living unnatural-artificial lives
Lack of social life and friends
Suppressing inner feelings
Excessive indulgence in sensual
pleasures
The missing link
External
Situations
Negative
Emotions
Mind
• Wrong attitudes (mistrust,
selfishness, …)
• Incorrect understanding
• Wrongful thinking
• Lack of inner strength
• Materialistic approach
Stress Management
is possible
only through
Cleansing
&
Proper Channelization of Mind
Holistic Approaches to Manage
Stress
SWADHYAY
– Read good books by great people/about them
– Acquire knowledge, develop understanding
– Read and think about our own weaknesses
and remove them
Meditation
Holistic Approaches to Manage
Stress
Change in dietary pattern: Vegetarian Diet,
lots of sprouted grains, raw fruits, salads
Subtle exercises - ASANS (Postures) &
PRAGYA YOG.
PRANAYAM: Churning of Vital energy.
Proper relaxation -“SHAVASAN”, Yog Nidra
Holistic Stress Management
Music Therapy - “Mantra Chikitsa”.
Pulverized herbal powders “Aoushadhi Chikitsa”.
Homa therapy, Yagna.
Avoid isolation, become part of
society and devote time for social &
selfless service.
Reversal of stress through
Meditation
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 Meditation
Enhanced memory
Muscular relaxation
Mental equipoise
Inner calmness
Increased awareness
Cheerfulness all the time
Disappearance of jealousy – lust and other
vices
Behavioural modification
It implies giving a bath to your personality
of noble and ideal thoughts
How to meditate
Sit in a comfortable position.
– Sukhasana or a big chair with soft cushion.
– Straighten your spine.
Breathe deeply through your nose.
– Inhale to fill up lungs and then exhale slowly
to expel all the air, observing breath all the
time
Mentally recite AUM/some mantra in
synchrony with your breathing
How to meditate
Select something to focus upon:
– Rising Sun
– A candle flame
– Your deity
– Himalayas or ocean
Our Recommendation
Gayatri mantra:
Why Gayatri?
Each letter of Gayatri Mantra is very
scientifically created & generates immense
energy.
Generates bioelectrical impulses
Sensitize the endocrine glands
Activate neuro-hormonal secretions
Harmonizes the healthy functions of the
body
Creativity of mind
Emotional peace and cheerfulness
Aum
bhuvah
bhuh
va
swah
tat
vi
tuh
re
yam
ni
dhi
bha
rgo
de
yat
pra
nah
sa
dhi
yo
va
ma
sya
hi
yo
cho
da
Basic Requirements for Meditation
Diet to be sattvic:boiled vegetables,
raw fruits, sprouted grains
Completely avoid sensually exciting
reading (violence/pornography) on
TV/Computer or Magazines
Life style has to be orderly and
thoroughly organised.
Satsang and swadhyay to be done.
Thank You
&
We Wish You
a
Good Life
with
Well Managed Stress