Understanding The Concept of Sound Health
Defined by WHO as ….
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is a menace today
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leading to erosion of human potential and
lot of illnesses
in fact is
A non-specific response of the body to any demand
made upon it or to an external stimuli.
Spiritual Faith
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Stress is due to inability in coping with internal or external
threats.
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Much stress today is occurring through emotions such as
aggressions, impatience and fear kindling the body’s stress
responses.
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Other causes could be unhealthy diet, smoking, drugs,
improper work pattern and financial insecurity.
Burn Out Stress Syndrome (BOSS)
A Debilitating Psychological Condition
Brought About By Unrelieved Work Stress
FIVE STAGES OF BOSS
1. Honeymoon
2. Fuel Shortage
3. Chronic Symptoms
4. Crisis
5. Losing the Marathon
Burn Out Stress Syndrome (BOSS)
1. Honeymoon :
Initial euphoria, habits are spoiled.
2. Fuel Shortage:
Depletion of energy, Fatigue, Insomnia, Escape
activities.
3. Chronic Symptoms:
More fatigue, Aailments like IHD, Irritable bowel,
Myalgia, Bronchial asthma, Peptic ulcer & Depression.
Burn Out Stress Syndrome (BOSS)
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.
Stress Signals
Early Symptoms
Nervous Reflexes
Illnesses
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
Signals of Stress
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
Signals of Stress
MOOD SIGNALS
• Anxiety
• Depression
• Frustration
• Habitual Anger or Hostility
• Helplessness
• Hopelessness
• Irritability
• Restlessness
Signals of Stress
BEHAVIOURAL SIGNS
• Aggression
• Disturbed Sleep
• Emotional Out Bursts
• Leaving Jobs Undone
• Over Reactive
Effect on Personality
Most deep rooted component of personalities
our value system and behavior is direct expression of these values
Two Types of Personalities
Type A
Type B
Stress prone + + +
Impatient
Ambitious
Competitive
Aggressive
Calm
Relaxed
Not Ambitious
Reverse of type A
We have to know which type we belong to
Rust Out Stress Syndrome (ROSS)
Just reverse to BOSS
Person Has Stress Under Load
HOW TO GET RID FROM ROSS
1.
2.
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5.
Stay Alert
Take Risk
Avoid Isolation
Stretch for Success
Overcome
Common disorders produced due to stress
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Sinus Tachycardia
High Blood Pressure
Ischaemic Heart Disease
Diabetes Mellitus
Hyper Acidity, PU syndrome
Ulcerative Colitis
Migraine, tension headache,
Chronic backache
Allergies, Asthma
Thyrotoxicosis
Auto immune disorders
Menstrual Disorders
Anxiety Neurosis, Obsessions
Headache Triggering Stresses
(Specially in India)
1. Heat and harsh sunlight.
2. Humidity
3. Missing meals (skipping breakfasts)
4. Hormonal factors
5. Stress related to heavy studying (class X, XII and above
students)
6. Travel stress (crowded suburban trains/buses etc.)
7. Obnoxious odors, perfumes, agarbattis
8. Noises.
Who Warning
Depression will be world’s most debilitating disease by
2005 after heart ailments. By 2015, it may be first.
Psychology is going to be
the subject of future for students.
Depression is the end result of prolonged stress
Stress Management
is not merely nervous tension.
it is :
• Always the non-specific result of damage
• Something to be avoided
Complete Freedom from Stress is : DEATH
Concept of Stress in Indian Thought
Sankhya Darshan mentions about Klesa and Dukha.
Klesa has its origin in root “Klis”, which means to
torment or afflict pain.
Klesa in Sankhya is generally due
to fundamental non-cognition –
avidya or ignorance.
Stress associated with Institutions
• Inter-role Distance Stress
• Role Stagnation Stress
• Role Expectation Stress
• Role Erosion Stress
• Personal Inadequacy stress
• Role Isolation Stress
• Role Overload Stress
• Self Role Distance Stress
• Role Ambiguity Stress
• Resource Inadequacy Stress
How to Manage Stress
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Change in dietary pattern: Tryptophan Rich Food,
Vegetarian Diet.
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Subtler exercises - ASANS (Postures) & PRAGYA YOG.
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PRANAYAM: Churning of Vital energy.
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Proper reading habits -“SWADHYAY” for
Self- Introspection.
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Proper relaxation -“SHAVASAN”, Yog Nidra.
How to Manage Stress
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Proper meditation upon flame, ocean, colors, ragas.
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Music Therapy - “Mantra Chikitsa”.
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Pulverized herbal powders - “Aoushadhi Chikitsa”.
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Homa therapy, Yagna.
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Avoid isolation, become part of society and devote time for social
& selfless service.
Stress Proofing Lifestyle
You must learns
The Art of Living
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The art of being
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The art of relating
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The art of thinking
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The art of becoming
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The art of organizing
Yoga Philosophy Adds
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Ability to let go, forgive & forget .
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Ability to switch off the mind (Dhyan) or
slow it down (Dharana).
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Ability to see things in proper perspective,
no super ego, no self pity.
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Optimism, No Hypochondria.
Yoga Philosophy Adds Few More
Concepts
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No guilt complex .
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Ability to live in present in the here and now, neither in past
nor in future. Remember past is a canceled check.
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No obsessions & phobias.
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Do not become compulsive eater, smoker or drinker. Do not
become workaholic.
Holistic Management
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The Universal bond between man
and cosmos has been sublimely
captured by Vedic Seer as Gayatri
Mahamantra.
Balanced Diet
• New salad combinations
• Fruit nuts and raw vegetables
• Raw or steamed/boiled vegetables
• Fiber rich diets
• Whole wheat flour
• Boiled rice
• Beans and pulses
• Potatoes with skin
• Fruits as alternatives to pies
• Sprouted Pulses /wheat grass
About Diet
A Graffiti -
Don’t Eat FastHaste Makes Waist
Living with Healthy Diet
“Anno Vaih Manah”- Rigveda
( What we eat, makes our mind)
Man being herbivorous,
vegetarianism leads to right growth with
no chances of any disorders
Pragya Yog
Complementary Therapies
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Biological Therapies : Herbal remedies,
Aromatherapy, Dietary therapies,
Orthomolecular therapies
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Mind-body therapies : Hypnotherapy Pranic
Healing Meditation
Complementary Therapies
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Herbal Remedies – Plants and their extracts
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Aromatherapy – Essential oils usually inhaled.
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Dietary therapies – right diet to promote health, prevent or
control illness
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Orthomolecular Therapies – Large vitamin doses or mineral
supplements.
Ayurved
The Atharva Veda contains early description
of the use of herbal medicine
The ancient Indian sages, who came face to face with the truth,
revealed the secrets of wholesome living after intense research and
observation of Herbs and gave us the gift of Ayurved.
What is Pranayam
‘Prana’ is the Vital Cosmic Energy
‘Aayam’ implies dimension
Pranayam thus means go into dimension of
Prana and try to exercise in it. It is much more
than mere deep breathing.
Basic Rules for Pranayam
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Environment should be clean fresh and peaceful
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The posture should be erect sitting on vajra or sukh
asana
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Appropriate time is the early morning (one hour before and
one hour after sunrise)
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Stomach should be kept empty
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Restrict negative thoughts
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Keep your mind busy in creative works & be regular
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Relax after doing pranayam
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Perform meditation with pranayam
Three Types Of Pranayam
Pranakarshan Pranayam
Surya Bedhan Pranayam
Nadi Shodhan Pranayam
All three reduce stress harmone level
Psychoneuroimmunology, PNI
Psyche affects neuronal system which
in turn influences immune system.
Immunity goes down, hence one
succumbs to illness, due to stress
Mind body Medicine (MBM)
An exciting field of medicine includes
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Meditation
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Hypnosis
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Guided Imagery
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Bio feedback
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Relaxation Therapy
Mind body Medicine (MBM)
Useful in
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Headache
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Chronic pain
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Insomnia
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Anxiety
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Depression,
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CAD and Cancer.
Meditation
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A cleanser of our mental garbage.
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Our day to day necessity
It gives relief from mental constipation
Meditation
Implies giving a bath to your personality
of noble and ideal thoughts.
Meditation
Meditation implies concentration of conscious mind.
Focus it on unconscious
– integrate both
– go towards superconscious and establish on it.
This is whole of meditation.
Meditation
Subconscious is just like a black box of cockpit.
The moment we start meditation we start viewing
all our previous sanskars and our good/bad deeds.
One should not be scared at this level.
Achievements of Meditation
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Enhanced memory
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Muscular relaxation
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Mental equipoise
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Inner calmness
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Increased awareness
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Cheerfulness all the time
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Disappearance of jealousy – lust and other vices
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Behavioural modification
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PSI qualities.
For Meditation
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Diet to be sattvic. Try to eat boiled vegetables more often.
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No exciting reading or watching violence or pornography on
TV/Computer/Magazines
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Your Central Nervous System is landing strip for cosmic
consciousness during meditation try to strengthen it.
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Life style has to be orderly and thoroughly organised.
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Mind’s calibration is through your company (sangati) and swadhyay.
How to meditate
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Sit in a comfortable position.
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Classic posture is cross-legged on floor
(sukhasana) or a big chair with soft
cushion.
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Straighten your spine.
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Imagine yourself supported by a string
hanging from ceiling connected to the top
of your head.
How to meditate
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Breathe deeply through your nose.
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Inhale to full up lungs and then exhale
slowly to expel all the air, observing
breath all the time.
How to meditate
Select something to focus upon:
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A candle flame
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A flower
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Your deity
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Himalayas or ocean
Focus on your breath by counting each
inhalation and exhalation.
How to meditate
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You can also focus on sound of Aum or
Mantra or a meaningful word or phrase.
OR
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Mentally recite mantra in synchrony with your
breathing.
Even 20 minutes of inner equipoise is enough
to give you inner peace and freshness.
Scientific Basis
A Fact
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60% to 80 % of visits to health care
professionals are related to stress.
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Patients who respond poorly to medication
and surgeries respond extremely well to mind
body approaches
– such as meditation.
Quick Reminder
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Simple modification in posture, habits, thought
and behaviour often go a long way towards
reducing feeling of stress and tension.
Quick Reminder
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Control Your Anger
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Breathe
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Slow Down
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Complete One Simple to Do
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Get Some Fresh Air
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Avoid Hunger and Dehydration
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Do a Quick Posture Check
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Recharge at the Day’s End
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Meditate
Key to Perfect Living
A Proper
Symbiotic Relationship