STRESS MANAGEMENT

HEARTY WELCOME
TO

MANAGEMENT
Madhavan. P 10/09
STRESS MANAGEMENT

• What is Stress ?

• Why manage Stress ?

• How SKY help to

manage Stress ?
Madhavan. P 10/09
STRESS MANAGEMENT

Madhavan. P 10/09
STRESS MANAGEMENT

• What is Stress ?

• Stress is the way you RESPOND

to the DEMANDS of your life.
• Demands - Competition
- Dead lines
- Social expectations
- Power Struggle etc.,

• Response - Fight
- Flight
- Fright

Madhavan. P 10/09
STRESS MANAGEMENT
Introduction
The world has changed
so are the challenges

Challenges demand new solutions,

as old proven solutions are not
valid any more

Bringing new solutions compel

one to take extra load of work,
under extreme time pressure and
in unusual adverse circumstances.

This is the beginning of the

feeling called STRESS.

Madhavan. P 10/09
STRESS MANAGEMENT
Stress - Defined as “Reaction” to changes in
Environment / Situations.
This reaction is expected to be relieved
once the situation comes to normal.

Reaction - Demand the ability to cope up with the

situation physically, mentally & emotionally.
- A positive reaction is considered pro-active.
This is a Normal Reaction (Normal Stress)
- A negative reaction is considered harmful.
This is a Neurotic Reaction. (Neurotic Stress)
This leads to stressful condition causing
discomfort, pain, disease and chronic illness.

Madhavan. P 10/09
STRESS MANAGEMENT
Why manage Stress ?
Stress can improve performance and therefore
can be used as a tool for self-development.
This is called “Normal Stress”.

Stress can also cause damage to one’s health

and therefore, there is a need to be careful for
adjustment.
This is called “Distress - Neurotic Stress”.

Understanding them for self improvement

and to prevent ill health is the need for
Stress Management
Madhavan. P 10/09
STRESS MANAGEMENT
NORMAL STRESS
Normal Stress is healthy for one’s development.

This gives adequate pressure to bring out

the potentials in terms of

- Physical Strength (for hard work)

- Mental Agility & (for smart work)

- Emotional Balance (for better relationships)

This helps one’s personality development and overall growth.

Madhavan. P 10/09
STRESS MANAGEMENT
NEUROTIC STRESS (Contd..)
Neurotic Stress is unhealthy as it is not
- comfortable &
- compatible
to one’s Physical, Mental, Emotional levels.

This causes disarrangement of

- body cells
- mental stability &
- emotional equilibrium.

Madhavan. P 10/09
STRESS MANAGEMENT
NEUROTIC STRESS (Contd..)
This condition rapidly saps out body energy (because the
disarrangement is required to be brought to normal arrangement)
and makes it susceptible for
- illness
- loss of memory &
- efficiency.

The life becomes fearful, unhappy and unworthy to live.

It is imperative to manage the stress to lead a happy enjoyable,

harmonious life. It makes one a contributor to the organisation and
man kind at large, instead of becoming a liability for others.

Madhavan. P 10/09
STRESS MANAGEMENT
The stress - Spiral

Bid for major Falling behind

contract Lack concentration
Boss demands
more Fail to reach Bad night's
No promotion
targets sleep - tired
Chance for promotion in morning
Failure
Despondent Decrease
Despair their Can't stop
Depressed output thinking
working late
Disease
Headache
Drink coffee Cold Irritable Breathing
Home late Smoke starting with staff short and
Argue with Miss lunch shallow
partner
Breathing
short and
shallow

Madhavan. P 10/09
STRESS MANAGEMENT
Long Arm of Psychological Stress
Stress Reduce - Life span of body cells
- Disease defensive mechanism

In Medical terms :

Stress Increases conjugation of RNA & DNA

Increases free radicals of RNA in cells.

These reduce life span of body cells

When continues, it brings premature

old age.

Madhavan. P 10/09
STRESS MANAGEMENT
In Medical terms :
Stress Increase production of ACTH releasing factor
Harmones in Hypothalamus
Increases the ACTH release in Pituitary glands

Stimulates Adrenal Cortex to increase cortico steroids

Increased concentration of Cortico steroids and other
steroids in the blood, depresses the immunological
defence mechanism.

Increases body susceptibility to infective organisms.

Adverse mental reaction to separation and clinical
depression
Reference : Dr. Coe - 1978
Dr. Sachar - 1975
ACTH : Adreno Cortico Tropic Hormone

Madhavan. P 10/09
STRESS MANAGEMENT
Tick one that applies to you
Never Always
How much stressed are you ?
1 2 3 4
1. I am worried, I won't find another job if I lose this one . 1 2 3 4
2. I wake up worrying about work. 1 2 3 4
3. I am upset about the increased demands at work. 1 2 3 4
4. I find myself getting irritable or angry. 1 2 3 4
5. I speed impatiently from one task to another. 1 2 3 4
6. I don't have enough control over how I do my work. 1 2 3 4
7. I am worrying about whether I can keep up at work. 1 2 3 4
8. I wonder whether I'm really doing a good enough job. 1 2 3 4
9. It seems that nobody wants to know what I am feeling. 1 2 3 4
10.I have trouble knowing what I am feeling. 1 2 3 4
11.I hold in my feelings until they finally erupt in some way. 1 2 3 4
12.It's hard to find enough time for friends and family. 1 2 3 4
13.People close to me complain that I am not
available enough. 1 2 3 4
14.I am too worn out to give much time to my relationships. 1 2 3 4
Add thicked figures & total the score. < 25 - Good,
< 35 - O.K., < 45 - Take action, > 45 - See Doctor

Madhavan. P 10/09
STRESS MANAGEMENT
Stress Related Symbols
At Work :
- Frustration over failure to get results
- Inability to fix priorities
- Continuous meetings ; not prepared well
- Personality clashes with others
- Too busy to take holidays
- Lack of concentration / memory

At Home :
- Not contributing to important decisions
- Feeling that life is no fun
- Regularly coming home late
- Too busy to exercise and eat properly
- Spending too little time with the family

Madhavan. P 10/09
STRESS MANAGEMENT

How SKY help to manage Stress ?

S - Simplified
K - Kundalini
Y - Yoga
Yoga - A Science of Holistic living.
VWCST - Vethathiri World Community Service Trust
- A non profit organisation which propagates
the Teachings and Technics as systematized
by the living Maharshi Vethathiri.
Madhavan. P 10/09
STRESS MANAGEMENT

A good understanding of Stress is half the battle won.

STRESS = THE LOAD APPLIED In Mind

STRAIN = THE DEFORMATION (change is size)
DUE TO THE LOAD APPLIED In Body

Though, this applies mainly to the materials, it can also

equally apply to the people.

Ability to take more load without strain shows the

quality
and strength. By increasing this ability one can manage
Stress very well.

Madhavan. P 10/09
STRESS MANAGEMENT
Let us take some examples of materials under Stress / Strain.
Material Stress/Strain After Stress Quality
Iron Size no change Size no change Rigid - Strong
Sponge Size change Size no change Elastic
Butter Size change Size changed Plastic
Iron exhibits Strength to cope up with Stress
Sponge exhibits Adaptability to cope up with Stress
Butter exhibits Inability to cope up with Stress
Likewise, there are
Iron like people - Manage Stresses without Strain
But, can break under heavy loads.
Sponge like people - Manger Stresses with Strain
But, spring back to Normal without
breakage. Can take up heavy loads.
Butter like people - Cannot manage stresses.
Breaks down easily.
Madhavan. P 10/09
STRESS MANAGEMENT
Stress Management - Approach

- Conserve and enhance life energy.

Thro’ Physical Exercise / Kayakalpha Exercise.
Makes one increase strength level.

- Expansiveness of mind.
Thro’ mental Concentration/Energy/Expansion Exercises.
Makes one increase adaptability.

- Learn to Pro-Act and Relax instead of React.

Thro’ Introspection (Self Analysis) Exercises.
Makes one increase resilience. (Springing back)

Madhavan. P 10/09
STRESS MANAGEMENT
Multiple Dimensions of the Human System
Mental

+ Wisdom
Creativity Physical
Emotional
Self

+
n

W
io development
Energizing at

el
it

ln
xc

es
E

s
+
Centering
- Alienation + Integration
Stress
Biorest n
is o management

-I
es - Ignorance

lln
r
ep

es
s
Tension -D

Madhavan. P 10/09
STRESS MANAGEMENT
The Multiple Management

Health Business/Carrer Time Relationship

Management Management Management Management

- Exercise Clarity in First - Value

- Diet - Goal Things - Respect
- Lifestyle - Role First - Concern

Better Better
Management Stress Management
Management

Madhavan. P 10/09
RELAXATION

Eat fresh vegetables like Cabbage,

Carrots, Cauliflower Radish etc.,

Madhavan. P 10/09
RELAXATION
You smile, I smile, We carry smiles for
many miles.
Smile in joy, smile in pain,
Smile when sorrow pours like rain,
Smile if some one hurts your feeling,
Smile when heart is heaving and reeling,
Smile even when you are worried much,
For a smile often gives a healing touch.

Madhavan. P 10/09
RELAXATION
Arrive early for all meetings and
appointments.
Pre-meetings are always useful.

Madhavan. P 10/09
RELAXATION

Avoid confrontations.
Win an argument, lose a friend.
Lose an argument, win a friend.

Madhavan. P 10/09
RELAXATION
Do not worry about changing things
that are beyond your control.

Madhavan. P 10/09
RELAXATION
Don't worry on the progress made by others.
God favours them.

Madhavan. P 10/09
RELAXATION

Close your eyes and

think of a serene
place. Visit that
place in your
mind's eye.

Madhavan. P 10/09
RELAXATION
Have a hobby - something different
from your profession.

Madhavan. P 10/09
RELAXATION
Balance work and family life. Family also needs your time.

Be content with what you have.

Madhavan. P 10/09
RELAXATION

Keep plants, see them grow and flower.

Madhavan. P 10/09
RELAXATION

Man is often not miserable over

his own lot but for the comforts
of his neighbour. Comparison
is the cause of unhappiness.

Madhavan. P 10/09
RELAXATION
Contentment is natural Wealth,
Luxury is artificial poverty.

Madhavan. P 10/09
RELAXATION
Ensure that you have good communication
with children.
It is lots of fun, bridging generation gap to none.

Madhavan. P 10/09
RELAXATION

It is normal, for people to forget to be

grateful, so if you are expecting gratitude,
you are going to have heart burns.

Madhavan. P 10/09
PHYSICAL RELAXATION
Work out before going to the
office to energise for the day.
- Simplified physical exercise
- Kaya kalpa exercise

Madhavan. P 10/09
MENTAL RELAXATION

- Relax with Shanti Meditation

- Use Nityananda whenever tired.

Madhavan. P 10/09
BEHAVIORAL RELAXATION
Introspection to change

From To

Excess Desire Contentment

Anger Patience
Miserliness Charity
Immoval Chastity
Ego Equality
Vengeance Forgiveness

Madhavan. P 10/09
BRAHMA RELAXATION

One
Source

Abs. Space
Thuriyatheeth

Madhavan. P 10/09
RELAXATION
Enjoy the company of
children by being one of them.

Madhavan. P 10/09
03/98
STRESS MANAGEMENT
a) Wholesome balanced diet
a) Listen to melody, music 1 b) Walking
b) Spontaneous display of PHYSICAL c) Exercises, yogasana
positive emotions (love,
kindness, respect etc.,)
RLX SPE
5 2
EMOTIONAL MENTAL

a) Slow breathing
MANAGEMENT b) Relaxation techniques
D6V OF RLX
c) Visualisation of
a) Smile, laugh,
STRESS sky landscape
cheerfulness

4 3
SOCIAL INTELL
ECTUAL
KY
a) Reading d) Meditation
b) Socialise, meet friends/ e) Recall happy, exciting
relatives, attend social b) Attending lecture
c) Discussions, study movement of life
functions. f) Smile while driving
circles

Madhavan. P 10/09
RELAXATION

Thanking you
&
Good Day !

Madhavan. P 10/09
03/98