Stress Management

“REQUIREMENT OF STRESS MANAGEMENT IN

TODAY’S COMPETITIVE WORLD”

A Project Submitted To

THE UNIVERSITY OF MUMBAI

For The degree of

BACHELOR OF MANAGEMENT STUDIES

In the partial fulfillment of requirements of the
course.

BY
KEDAR SANJEEV TATKE

UNDER THE SUPERVISION OF

VAIBHAVI OAK

DEPARTMENT OF BMS
D.G.RUPAREL COLLEGE

MUMBAI-16

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STATEMENT BY THE CANDIDATE

I, KEDAR SANJEEV TATKE, wish to state that the work

embodied in this project entitled “REQUIREMENT OF
STRESS MANAGEMENT IN TODAY’S COMPETITIVE
WORLD” is carried out under the supervision of
Vaibhavi Oak , Department of B.M.S., D. G. Ruparel
College,Mumbai. This work has not been submitted for
any other degree of this or any other universities.

_____________________

KEDAR SANJEEV TATKE

______________
VAIBHAVI OAK

____________________
(Dr. Prakash Salvi)
B.M.S. Co-ordinator

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ACKNOWLEDGEMENT

I Mr. KEDAR SANJEEV TATKE, would firstly like to thanks

“The University of Mumbai” on behalf of all students, as they
allowed us to make projects which gave us information on various
field of management. It was because of their beliefs in us that we
student can make this project & hence today we know about the
actual practice of management in various department of different
companies.

I would to thank and express my gratitude towards our

college “D.G. Ruparel College of Arts, Science &
Commerce”. It was because of the able guidance of the teaching
and non-teaching staff that we student were able to show our
project the bright light of day. Our guides helped us immensely to
complete our project. I would to give sincere thanks to my guide
professor who helped in all difficult situations. I would even like to
thank to the librarian and the library staff. As even they helped
me a lot in finding the book related to my topic.

I would even like to express my gratitude towards and

sincerely thanks to our co-ordinator Mr. Salvi and professors
Mrs. Vaibhavi Oak They had helped me a lot in making the
project success. Without their guidance I would not be able to
complete this project. It was because of his faith in me I was able
to complete this project on time. They encouraged me in doing
the project on “REQUIREMENT OF STRESS MANAGEMENT IN
TODAY’S COMPETITIVE WORLD”. I would even like to thank the
college as they helped me in lending some book from library to
complete this project. It was because of their help that I was able
to get theory of “REQUIREMENT OF STRESS MANAGEMENT IN
TODAY’S COMPETITIVE WORLD”.

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Table of Contents.

Serial Contents Page

No. No.

1. Executive Summary 5

2. Introduction 6

3. Symptoms of stress 8

4. Effects of Stress 16

5. Causes of stress 17

6. Stress at Work 21

7. Stress Management- The need of the hour 26

8. Stress relief pointers 31

9. Recipes to cope up with stress 33

10. Case Study 88

11. Conclusion 91

12. Bibliography 92

EXECUTIVE SUMMARY

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STRESS is one of the reasons for creating problems in lives of many people and
so management of stress is very essential. Here ways are mention to recognize
stress and various ways to deal with it. Stress i.e. physical as well as mental stress,
is the cause of many diseases and disturbances. The project is about various ways
to manage physical and mental stress and have a healthy mind and healthy body.
Stress is a condition that every body goes through but too much of it is bad as it is
harmful for the mind and body. So one should necessarily know as to how manage
stress efficiently. I my self have experienced some symptoms stress which I had
realized later so it took much effort for me to manage those stressful situations

According to the causes which were identified, it was understood that the most
common cause for stress involve work, money matters and problematic
relationships with partners, children or other family members. Stress may be
caused either by major upheavals and life events such as divorce, unemployment,
moving house and bereavement, or by a series of minor irritations such as feeling
undervalued at work or dealing with difficult children. Stress management is a
wide concept and can work only if the individual is willing to accept the change
and takes the initiative to do so.

Stress management is the need of the hour. However hard we try to go beyond a
stress situation, life seems to find new ways of stressing us out and plaguing us
with anxiety attacks. Moreover, be it our anxiety, mind-body exhaustion or our
erring attitudes, we tend to overlook causes of stress and the conditions triggered
by those. In such unsettling moments we often forget that stressors, if not
escapable, are fairly manageable and treatable.

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STRESS MANAGEMENT

INTRODUCTION

What do you think is Stress? Well Stress is a state of mental or emotional or

physical strain or suspense Stress is the "wear and tear" our bodies experience as
we adjust to our continually changing environment; it has physical and emotional
effects on us and can create positive or negative feelings. As a positive influence,
stress can help compel us to action; it can result in a new awareness and an
exciting new perspective. As a negative influence, it can result in feelings of
distrust, rejection, anger, and depression, which in turn can lead to health problems
such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure,
heart disease, and stroke. With the death of a loved one, the birth of a child, a job

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promotion, or a new relationship, we experience stress as we readjust our lives. In

so adjusting to different circumstances, stress will help or hinder us depending on
how we react to a situation

Here a question arises whether stress is good or bad? While a certain level
of stress is necessary to avoid boredom, high levels of stress over a sustained
period can damage your health. The sections below show common symptoms of
stress, and the negative effects that excessive stress can cause. While the
symptoms in isolation may or may not show stress, where several occur it is likely
that stress is having an effect. Note that as the stress your under increases, your
ability to recognise it will often decrease.

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RECOGNISING A STRESSOR

Before managing stress, it is important to recognize whether you are under

stress or out of it. Many times, even if we are under the influence of a stressful
condition and our body reacts to it internally as well as externally, we fail to
realize that we are reacting under stress. This also happens when the causes of
stress are there long enough for us to get habituated to them. The body constantly
tries to tell us through symptoms such as rapid palpitation, dizzy spells, tight
muscles or various body aches that something is wrong. It is important to remain
attentive to such symptoms and to learn to cope with the situations. We cope better
with stressful situation, when we encounter them voluntarily. In cases of
relocation, promotion or layoff, adventurous sports or having a baby, we tend to
respond positively under stress. But, when we are compelled into such situations
against our will or knowledge, more often than not, we wilt at the face of unknown
and imagined threats. For instance, stress may mount when one is coerced into
undertaking some work against one's will.

The symptoms are organized into the following sections:

• Short Term Physical Symptoms

• Short Term Performance Effects
• Long Term Physical Symptoms
• Internal Symptoms
• Behavioral Symptoms

Short Term Physical Symptoms

These mainly occur as your body adapts to perceived physical threat, and are
caused by release of adrenaline. Although you may perceive these as unpleasant
and negative, they are signs that your body is ready for the explosive action that
assists survival or high performance:

• Faster heart beat

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• Increased sweating
• Cold skin
• Cold hands and feet
• Feelings of nausea, or 'Butterflies in stomach'
• Rapid Breathing

• Tense Muscles
• Dry Mouth
• A desire to urinate
• Diarrhea

These are the symptoms to survive from stress.

Short Term Performance Effects

While adrenaline helps you survive in a 'fight-or-flight' situation, it does have

negative effects in situations where this is not the case:

• It interferes with clear judgment and makes it difficult to take the time to
make good decisions.
• It can seriously reduce your enjoyment of your work
• Where you need good physical skills it gets in the way of fine motor
control.
• It causes difficult situations to be seen as a threat, not a challenge.
• It damages the positive frame of mind you need for high quality work by:
o promoting negative thinking,
o damaging self-confidence,

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o narrowing attention,
o disrupting focus and concentration and
o making it difficult to cope with distractions
• It consumes mental energy in distraction, anxiety, frustration and temper.
This is energy that should be devoted to the work in hand.

Long Term Physical Symptoms

These occur where your body has been exposed to adrenaline over a long period.
One of the ways adrenaline prepares you for action is by diverting resources to the
muscles from the areas of the body which carry out body maintenance. This means
that if you are exposed to adrenaline for a sustained period, then your health may
start to deteriorate. This may show up in the following ways:

• change in appetite
• frequent colds
• illnesses such as:
o asthma
o back pain
o digestive problems
o headaches
o skin eruptions
• sexual disorders
• aches and pains
• feelings of intense and long-term tiredness

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Internal Symptoms of Long Term Stress

When you are under stress or have been tired for a long period of time you may
find that you are less able to think clearly and rationally about problems. This can
lead to the following internal emotional 'upsets':

• Worry or anxiety
• Confusion, and an inability to concentrate or make decisions
• Feeling ill
• Feeling out of control or overwhelmed by events
• Mood changes:
o Depression
o Frustration
o Hostility
o Helplessness
o Impatience & irritability
o Restlessness
• Being more lethargic
• Difficulty sleeping
• Drinking more alcohol and smoking more
• Changing eating habits

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• Reduced sex drive

• Relying more on medication

Behavioral Symptoms of Long Term Stress

When you or other people are under pressure, this can show as:

• Talking too fast or too loud

• Yawning
• Fiddling and twitching, nail biting, grinding teeth, drumming fingers,
pacing, etc.
• Bad moods:
o Being irritable
o Defensiveness
o Being critical
o Aggression
o Irrationality
o Overreaction and reacting emotionally
• Reduced personal effectiveness:
o Being unreasonably negative
o Making less realistic judgments
o Being unable to concentrate and having difficulty making decisions
o Being more forgetful
o Making more mistakes
o Being more accident prone
• Changing work habits
• Increased absenteeism
• Neglect of personal appearance

These symptoms of stress should not be taken in isolation - other factors could
cause them. However if you find yourself exhibiting or recognizing a number of
them, then it would be worth investigating stress management techniques.

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Symptoms of stress which causes various physiological and psychological

changes

When you are stressed, your body produces more of the so-called 'fight or flight'
chemicals,
chemicals which prepare your body for an emergency. Adrenaline and
noradrenalin raise your blood pressure, increase the rate at which your heart beats
and increase the rate at which you perspire. They can also reduce blood flow to
your skin and reduce your stomach activity. It releases fat and sugar into your
system (but also reduces the efficiency of your immune system). All of these
changes make it easier for you to fight or run away, which was extremely useful to
the human race in past times. Unfortunately these changes are less helpful if you
are stuck in a busy office or on an overcrowded train. You cannot fight or run
away, and so cannot use the chemicals your own body has produced to protect
you. Over time these chemicals and the changes they produce can damage your

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physical and mental health. For example, you may start to experience headaches,
nausea and indigestion.
indigestion You may breathe more quickly, perspire more, have
palpitations or suffer from various aches and pains such as:

• Chest pains,

• Constant tiredness,
• Constipation or diarrhea,
• Cramps or muscle spasms,
• Craving for food,
• Dizziness,
• Fainting spells,
• Lack of appetite,
• Nail biting,
• Feeling sick,
• Frequent crying,
• Nervous twitches or muscle spasms,
• Pins and needles,
• Restlessness,
• Sleeping problems, and
• A tendency to sweat.

Longer term you may be putting yourself at risk from high blood pressure, heart
attacks, strokes, impotence.

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Emotional changes

When you are stressed you may experience many different feelings, including
anxiety, fear, anger, frustration and depression. These feelings can themselves
produce physical symptoms, making you feel even worse. Extreme anxiety can
cause giddiness, heart palpitations, headaches or stomach disorders. Many of these
symptoms may make you feel so unwell that you then worry that you have some
serious physical conditions such as heart disease or cancer, making you even more
stressed.

Behavioural changes

When you are stressed you may behave differently. For example, you may become
withdrawn, indecisive or inflexible. You may not be able to sleep properly. You
may be irritable or tearful all the time. There may be a change in your sexual
habits, and even if you were previously mild-mannered you may suddenly become
verbally or physically aggressive.

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CAUSES OF STRESS

Threat

A perceived threat will lead a person to feel stressed. This can include physical
threats, social threats, financial threat, and so on. In particular it will be worse
when the person feels they have no response that can reduce the threat, as this
affects the need for a sense of control. Generally speaking, any threat to needs is
likely to lead to stress being experienced.

Fear

Threat can lead to fear, which again leads to stress. Fear leads to imagine
outcomes, which are the real source of stress.

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Uncertainty

When we are not certain, we are unable to predict, and hence feel we are not in
control, and hence may feel fear or feel threatened by that which is causing the
uncertainty.

Cognitive dissonance

When there is a gap between what we do and what we think, then we

experience cognitive dissonance, which is felt as stress. Thus, if I think I am a nice
person then do something that hurts someone else, I will experience dissonance
and stress. Dissonance also occurs when we cannot meet our commitments. We
believe we are honest and committed, but when circumstances prevent us from
meeting our promises we are faced with the possibility of being perceived as
dishonest or incapable (i.e. a social threat).

Life causes

There are many causes of stress in life including:

• Death: of spouse, family, friend

• Health: injury, illness, pregnancy
• Crime: Sexual molestation, mugging, burglary, pick-pocketed
• Self-abuse: drug abuse, alcoholism, self-harm
• Family change: separation, divorce, new baby, marriage
• Sexual problems: getting partner, with partner
• Argument: with spouse, family, friends, co-workers, boss
• Physical changes: lack of sleep, new work hours
• New location: vacation, moving house
• Money: lack of it, owing it, investing it
• Environment change: in school, job, house, town, jail
• Responsibility increase: new dependent, new job

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Stress at work

Six key stress factors:

1. The demands of the job

2. The control staff have over how they do their work
3. The support they receive from colleagues and
superiors
4. Their relationships with colleagues
5. Whether they understand their roles and
responsibilities
6. How far the company consults staff over workplace
changes.

Other stress indicators include:

• Sickness absence
• High staff turnover
• Poor communication between teams
• Bullying
• Lack of feedback on performance
• Value and contribution
• Technological change
• Lack of clarity of roles and responsibilities
• Dissatisfaction with non-monetary benefits
• Working long hours
• Boring and mundane work
• One-off incidents
• Uncomfortable workplace
• Lack of training

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Some More Causes of Stress

Long-term (chronic) stress is the type of stress that causes the most serious
problems. It is caused by a host of irritating hassles over a period of time, or an
ongoing, difficult situation. Conditions that may lead to chronic stress include:

 Health problems, if you have a chronic illness such as heart disease,

diabetes or arthritis.
 Emotional problems, such as unexpressed or uncontrolled anger,
depression, grief, guilt, or low self-esteem.
 Relationship problems, if you do not have someone to share your feelings
with, are having difficulty in a relationship, or feel that you have few friends.
 Your surroundings, if you live in a dangerous or uncomfortable area where
overcrowding, crime, pollution, or noise is a problem.
 Your job, if you are unhappy with your work, or your work is dangerous or
too demanding. For more information, see the topic Managing Job Stress.
 Your social situation, such as poverty, loneliness, or discrimination based
on race, gender, age, or sexual orientation.
 Life cycle transitions and developmental stages, such as becoming a
teenager, leaving home, or getting married.
 Conflicts with your belief system—your perceptions and beliefs about the
world, life, and yourself. For instance, if you place a high value on family life but
don't have the family life you want, you may feel stress.

STRESS AT WORK

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Work-related stress is a major cause of occupational ill health. That means

sickness absence, high staff turnover and poor performance in your organisation.

A rise in staff sickness

Exposure to prolonged periods of stress can contribute to a wide variety of

ailments, from ulcers and infections to depression and heart disease and stress is
the second biggest reason for sick leave in the UK.

An increase in 'absenteeism'

Every day in the UK around 270,000 people take time off because of 'work-related
illness'. If staff are disillusioned with their work because of rising pressures or a
perceived lack of support, their low morale and de-motivation may well show up
as an increase in absenteeism - especially frequent short spells of 'sickness'.

Decreasing levels of performance and morale

Frequent lateness and a reduction in the quality and/or output of work can all be

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signs that stress is undermining someone's morale. If a once-efficient member of

staff constantly makes minor mistakes, it could be that the strain is beginning to
tell. Also look out for deteriorating relationships with colleagues, mood swings,
irritability or indecisiveness. All are signs that someone may be buckling under the
pressure.

Disorganisation is on the increase

If your staff are no longer clearing away as they go along or keeping on top of
their workloads, it could well be a sign that they feel under too much pressure.
And, of course, a disordered workplace will only increase feelings of stress and
low morale.

All work and no play

Sometimes, as a reaction to rising stress, workers start to spend consistently longer

and longer hours on the job. It could also be a sign that someone is so stressed that
they can no longer work effectively during normal working hours and have got
into the habit of putting in extra hours or constantly taking work home to
compensate.

Conflict increases

Poor work relationships between staff are another big cause of stress. Keep an eye
out for bullying, racial or sexual harassment. Nip these issues in the bud wherever
they emerge, and work on finding ways of making it understood that such
behaviour cannot be tolerated.

Management induced stress

Much of the stress that employees feel comes straight from the top, relating

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directly to how they're managed. An autocratic and inflexible management style

can lead to staff feeling they have no control over their work, that they are blamed
when things go wrong and that there is no support for them to develop their
skills/career. Does this sound like your company? Start by listening to what your
staff are saying and respecting their views.

Don’t ignore the signals

If an employee complains about being stressed - take it seriously. Firstly, it's

important to assess to what extent the problem is work-related. Try to address the
source, and involve the employee in any decisions you make. If necessary,
encourage a visit to the doctor. Bear in mind, too, that if one of your employees
has work-related stress, the chances are that he or she is not the only one. In
addition to listening to A

A Practical Solution - What to look for in your department or

organisation to spot stress
Two types of indicators allow you to assess the level of stress; quantitative
indicators and qualitative indicators
Quantitative indicators are:
o More grievances
o Strikes and stoppages
o More downtime
o More absenteeism
o More lateness
o Higher sickness rates
o High staff turnover

Qualitative indicators are:

o Deteriorating relationships

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o Animosity
o Distrust
o Disrespect
o Less effort
o Less interpersonal contact

You need to look for changes over a short period of time, since these indicators
may change over the years for other reasons, such as changes in the market
structure. It may also be helpful to compare the results for your department with
those of other departments in your organisation. In order to investigate possible
stress at this level you need first to identify the sources of data available to you.
For each of the following, note down:

o What records are available for the department/organisation

o What measure you could use for comparison
o What comparisons you could make through time, or with another
department
o What else could be causing changes, and any reservations you have about
this data as a source of information on possible stress

For example if absence and lateness is one of the indicators you are looking at
your records may include; individual records and department records that will give
you an indication of average hours lost per employee per week. From this you may
compare these figures with another department e.g. the production department or
with last year’s figures. You should also be aware of other factors such as seasonal
variations and/or current market conditions.

Conclusion

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All sorts of situations can cause stress. The most common involve work, money
matters and relationships with partners, children or other family members. Stress
may be caused either by major upheavals and life events such as divorce,
unemployment, moving house and bereavement, or by a series of minor irritations
such as feeling undervalued at work or dealing with difficult children. Sometimes
there are no obvious causes. Some people seem to suffer from stress more than
other people. Psychologists call these people 'type A'. Type A people tend to be
impatient, driving and sometimes aggressive. They also seem to suffer a higher
than average incidence of heart attacks. People who abuse alcohol or drugs are also
more likely to suffer from stress

STRESS MANAGEMENT -THE NEED OF THE HOUR.

HOUR

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Stress management is the need of the hour However hard we try to go beyond a
stress situation, life seems to find new ways of stressing us out and plaguing us
with anxiety attacks. Moreover, be it our anxiety, mind-body exhaustion or our
erring attitudes, we tend to overlook causes of stress and the conditions triggered
by those. In such unsettling moments we often forget that stressors, if not
escapable, are fairly manageable and treatable

Stress, either quick or constant, can induce risky body-mind disorders. Immediate
disorders such as dizzy spells, anxiety attacks, tension, sleeplessness, nervousness
and muscle cramps can all result in chronic health problems. They may also affect
our immune, cardiovascular and nervous systems and lead individuals to habitual
addictions, which are inter-linked with stress.

Like "stress reactions", "relaxation responses" and stress management techniques

are some of the body's important built-in response systems. As a relaxation
response the body tries to get back balance in its homeostasis. Some hormones
released during the 'fight or flight' situation prompt the body to replace the lost
carbohydrates and fats, and restore the energy level. The knotted nerves, tightened
muscles and an exhausted mind crave for looseners. Unfortunately, today, we don't
get relaxing and soothing situations without asking. To be relaxed we have to
strive to create such situations.

How Can one Manage Stress Better?

Identifying unrelieved stress and being aware of its effect on our lives is not
sufficient for reducing its harmful effects. Just as there are many sources of stress,
there are many possibilities for its management. However, all require work toward
change: changing the source of stress and/or changing your reaction to it. How do
you proceed?

1. Become aware of your stressors and your emotional and physical

reactions.

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Notice your distress. Don't ignore it. Don't gloss over your problems.
Determine what events distress you. What are you telling yourself about
meaning of these events?
Determine how your body responds to the stress. Do you become nervous
or physically upset? If so, in what specific ways?

2. Recognize what you can change.

Ask yourself these questions.

o 1. Can you change your stressors by avoiding or eliminating them
completely?
o 2. Can you reduce their intensity (manage them over a period of time
instead of on a daily or weekly basis)?
o 3.Can you shorten your exposure to stress (take a break, leave the physical
premises)
o 4. Can you devote the time and energy necessary to making a change (goal
setting, time management techniques, and delayed gratification strategies
may be helpful here)?

3. Reduce the intensity of your emotional reactions to stress.

The stress reaction is triggered by your perception of danger...physical

danger and/or emotional danger.
Are you viewing your stressors in exaggerated terms and/or taking a
difficult situation and making it a disaster?

Are you expecting to please everyone?

Are you overreacting and viewing things as absolutely critical and urgent?
Do you feel you must always prevail in every situation?

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Work at adopting more moderate views; try to see the stress as something
you can cope with rather than something that overpowers you. Try to
temper your excess emotions. Put the situation in perspective. Do not labor
on the negative aspects and the "what if's."

4. Learn to moderate your physical reactions to stress.

Slow, deep breathing will bring your heart rate and respiration back to
normal. Relaxation techniques can reduce muscle tension. Electronic
biofeedback can help you gain voluntary control over such things as
muscle tension; heart reate, and blood pressure.
Medications, when prescribed by a physician, can help in the short term in
moderating your physical reactions. However, they alone are not the
answer. Learning to moderate these reactions on your own is a preferable
long-term solution.

5. Build your physical reserves.

 Exercise for cardiovascular fitness three to four times a week (moderate,

prolonged rhythmic exercise is best, such as walking, swimming, cycling,
or jogging).
Eat well-balanced, nutritious meals.
 Maintain your ideal weight.
 Avoid nicotine, excessive caffeine, and other stimulants.
 Mix leisure with work. Take breaks and get away when you can.
 Get enough sleep. Be as consistent with your sleep schedule as possible.

6. Maintain your emotional reserves.

 Develop some mutually supportive friendships/relationships.

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 Pursue realistic goals which are meaningful to you, rather than goals others
have for you that you do not share.
Expect some frustrations, failures, and sorrows.
Always be kind and gentle with yourself -- be a friend to yourself.

HELPFUL TECHNIQUES

Keep a record of stressful situations and rate the actual level of stress from O
(most relaxed) to 10 (most stressed). Start to monitor your stress on the "Practice

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Journal" worksheet before, during and after stressful events or situations. As you
begin to observe your levels of stress, you will notice that these levels are not
constant. You will find that stress levels increase when you are concentrating on
your most alarming thoughts and bodily reactions, but stress levels fall when your
attention turns away from these areas. This will show you that one way to reduce
the level of stress in your life is to actively turn away from negative "stress
building" thoughts and to concentrate on positive stress busting ways of thinking
Combating negative thoughts and replacing them with positive ones takes practice,
but the results are worth it.

Review the facts. What is your evidence? Is there another way to view the
situation? If not, what is the worst thing that could happen? You may have been
concentrating on the worst possible, but by no means the most likely, outcome.

STRESS RELIEF POINTERS

 Think really seriously about and talk with others, to identify the causes of
the stress and take steps to remove, reduce them or remove yourself (the
stressed person) from the situation that causes the stress.
 Understand the type(s) of stressors affecting you (or the stressed person),
and the contributors to the stress susceptibility - knowing what you're dealing
with is essential to developing the stress management approach.

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 Improve diet - group B vitamins and magnesium are important, but

potentially so are all the other vitamins and minerals: a balanced healthy diet is
essential. Assess the current diet and identify where improvements should be
made and commit to those improvements.
 Reduce toxin intake - obviously tobacco, alcohol especially - they might
seem to provide temporary relief but they are working against the balance of
the body and contributing to stress susceptibility, and therefore increasing
stress itself.
 Take more exercise - generally, and at times when feeling very stressed -
exercise burns up adrenaline and produces helpful chemicals and positive
feelings.
 Stressed people must try to be detached, step back, look from the outside at
the issues that cause the stress.
 Don’t try to control things that are uncontrollable - instead adjust response,
adapt.
 Share worries - talk to someone else - off-load, loneliness is a big ally of
stress, so sharing the burden is essential.
 Increase self-awareness of personal moods and feelings - anticipate and
take steps to avoid stress build-up before it becomes more serious.
 Explore and use relaxation methods - they do work if given a chance -
yoga, meditation, self-hypnosis, massage, a breath of fresh air, anything that
works and can be done in the particular situation
 Also that managing stress does not cure medical problems. Relieving stress
can alleviate and speed recovery from certain illnesses, particularly those
caused by stress, (which depending on circumstances can disappear when the
stress is relieved); ie., relieving stress is not a substitute for conventional
treatments of illness, disease and injury.
 Importantly, if the stress is causing serious health effects the sufferer must
consult a doctor. Do not imagine that things will improve by soldiering on, or
hoping that the sufferer will somehow become more resilient; things can and
probably will get worse.
 For less serious forms of stress, simply identify the cause(s) of stress, then
to commit/agree to removing the cause(s). If appropriate this may involve
removing the person from the situation that is causing the stress. Counselling
may be necessary to identify the cause(s), particularly if the sufferer has any
tendency to deny or ignore the stress problem.

 Acceptance, cognizance and commitment on the part of the stressed person

are essential. No-one can begin to manage their stress if they are still feeling
acutely stressed - they'll still be in 'fight or flight' mode. This is why a manager
accused of causing stress though bullying or harassment must never be
expected to resolve the problem. The situation must be handled by someone
who will not perpetuate the stressful influence.
 Removing the stressor(s) or the person from the stressful situation is only
part of the solution; look also at the factors which affect stress susceptibility:

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where possible try to improve the factors that could be contributing to stress
vulnerability.

RECIPIES TO COPE UP WITH STRESS

1) YOGA

Yoga is very good for stress. It offers gentle asanas, relaxation, pranayama,
meditation, shat kriyas and hand mudras. The complete breath exercise can be
done at your desk, in the car or anywhere else when you start to feel stressed out.
Meditation helps calm your mind, teaching you to relax at will and giving you a
quick mental vacation whenever you need one. And daily practice of three or four
yoga poses will help ease knotted muscles. Try varying the poses daily to keep
your interest high and to strengthen different parts of your body

YOGIC TECHNIQUES FOR STRESS RELIEF

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Stressed out individuals carry a great deal of physical tension in their bodies. In
these cases the natural unblocking effected by yoga postures are helpful. When
one rests between postures, abdominal tension is released from the body
promoting deep breathing. The benefits of yoga postures (asana), breathing
(pranayama), and meditation (dhyana) include increased body awareness, release
of muscular tension and increased coordination between mind-and body. It helps
in better management of stress and ensures an overall feeling of well being. Some
custom made yogic techniques include Sudarshan Kriya by Sri Sri Ravishankar,
Sahaja Samadhi by Ma Anandmayee and Kriya Yoga by Paramashansa
Yogananda—are three widely practiced techniques of yoga devised by three epoch
making spiritual gurus.

Yogic breathing technique

The ancient therapeutic traditions as well as modern medical research speaks about
the intimate relationship between our breathing patterns and our physical, emotional,
mental, and spiritual health.They have shown how natural healthy respiration not
only increases longevity and supports our overall well-being and self-development,
but also helps in medical conditions such as asthma, poor digestion, insomnia, low
energy, high blood pressure, anxiety, panic attacks, heart ailments, and many other
problems.

How Stress Affects Our Natural Breathing Pattern

With each inhalation, oxygen (pure air) enters into our body and triggers off the
transformation of nutrients into fuel. With each exhalation carbon dioxide (toxic air)
is eliminated from our body. Presence of oxygen purifies the blood streams and
helps invigorate each cell. Sufficient amount of oxygen is required to maintain the
vitality of our body organs.

In normal conditions the body follows a natural breathing pattern that is

slow and regulated. Under stress when the body shows symptoms such as tightening

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of muscles, distractions, anxiety, hyperactivity and angry reactions et al, breathing

becomes quick and shallow. One tends to hold one's breath, frequently. With
restricted breathing inflow of oxygen is restricted. Lungs are unable to exhale the
stale airs and residual toxins build up inside the body. Under stress the stiff muscles
restrict the circulation of blood. So, even less oxygen comes in and fewer toxins are
removed. It affects the healthy regeneration of cells. Medical studies show that the
oxygen-starved cells are the major contributing factors in cancer, immunity
deficiency, heart disease and strokes.

Breathing also affects our state of mind and consequently makes our thinking either
confused or clear. When breathing is slow, deep and full, the lungs work more; the
diaphragm moves well, the intercostals, back and abdominal muscle work, drawing
in extra oxygen to the blood stream. Increased oxygenation purifies blood and
stimulates healthy functioning of cells, glands and muscles.

Hence, a regulated and mindful breathing pattern has been held vital to maintaining
the highest level of physical health by yoga. Another positive result of conscious
breathing is its calming effect on the emotions, reducing fear and anxiety in the
nervous system. Regulated and mindful breathing, dynamic movement of the head,
shoulders and arms during the practice of breathing and meditation promote
concentration and relaxation.

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2) PRANAYAMA

Yoga offers many breathing skills for stress-affected individuals. These yogic
breathing techniques are termed as 'pranayama' (prana+ayama). Roughly 'prana'
can be explained as the vital life force that regulates all activities in this universe.
'Ayama' has a wide range of meaning; the most appropriate here is 'control or
regulation'. According to yoga, pranayama consists of various ways of inhaling,
exhaling and retention of prana. This prana is inter-linked with consciousness (citta)
both at the cosmic and individual levels. Pranayama is devised by yoga to create a
synergy between the self-energizing life force and individual mind-body-spirit by
scientific regulation of prana.

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Perhaps the simplest form of pranayama is nadi shodhanam (channel

purification), which consists alternate nostril breathing, suitable for everybody.
Nadis are subtle nerve channels through which prana flows. In Sanskrit,
Shodhana means 'cleansing'. According to yoga there are 14 major nadis and
prana flows in and out of them controlling all our mind-body functions. Nadi
shodhanam works to unblock tensions and resistance in the energy-conveying
channels of the gross and subtle bodies, thus calming and strengthening sensitive
nerves. Conscious breathing through cleansed nadis allows more oxygen inflow
and effective excretion of toxins from within. This brings about a healthful state
both in body and mind.

YOGIC MEDITATION

Meditation, one of the eight limbs of yoga outlined in Patanjali's Yoga Sutra, is the
final step before attaining spiritual bliss. The great seer has described yoga as —
yogaschittavrittinirodhah, which means completely shutting out all kinds of mental
fluctuations. When such a stage is reached, meditation (dyana) is perfected,
resulting in yoga (union of individual consciousness with the cosmic
consciousness). That is the zenith of meditation.

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On a lower plane, meditation has proved helpful in reducing stress and anxiety,
lowering blood pressure, improving concentration and creativity besides bringing
relief from stress-induced ailments. In the postmodern age various meditation
techniques are increasingly being used for relaxation as well as therapeutic
benefits. The Transcendental Meditation technique made popular during the 1970s
by Maharishi Mahesh Yogi was aimed at ushering in perfect health and happiness.
The technique is specifically designed to relieve man of his modern day trappings
and the resultant mind-body disorders by helping him to access the boundless
cosmic energy field.

The words of Maharishi aptly describe TM: "Transcendental Meditation opens the
awareness to the infinite reservoir of energy, creativity, and intelligence that lies
deep within everyone."

3) YOGA ASANAS AND MUDRAS

The Hatha Yoga PRADEEPIKA, an authentic treatise on Hatha Yoga, says,

"From asana arises steadiness of body and mind, freedom from disease and
lightness of limbs".

It has long been established that yogic asanas or physical postures and mudras
combined with pranayama and meditation have a tremendous therapeutic effect on
the body, mind and spirit. Asanas are regarded as the most important system of
physical culture ever invented, considering its amazing understanding of how the
body works. Yogic asanas constitute a physical science that also comprehends all

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aspects of consciousness. The purpose of asanas is to create a free flow of life

energy in and out of the body in order to perfect its functioning.

Mudras are the most ingenious innovations of yoga. They help to reduce
physical stress and energize the whole body. The most welcoming aspect is that
these mudras can be done anywhere and at any time without any specific rules of
breathing or sitting or standing postures! Wrong postures create various stresses
and cause contractions inhibiting circulation of energy and nutrients in the body.
This allows toxins and waste materials to accumulate inside body. As mind and
body are interconnected, physical blockages combined with mental blockage
result in pain and disorder in both spheres .

Anyone who works sitting at the office desk for long hours or people who,
generally, have one type of physical activity tend to acquire a fixed body
posture. This declines flexibility and accumulates vata (waste/stale air) in the
bones. Even people who do a lot of traveling or frequent flying tend to aggravate
vata dosha (fault) in their stressed out bodies. Sitting or resting (while working,
watching TV or sleeping et al), in incorrect posture for long, can stress one's
body without one's knowledge. Such habitual acts can lead to an increased
fixation of the body, and rigidity of the mind and emotions. All kinds of body
aches? Backache, shoulder aches, lower back pain, pain or numbness in feet and
legs, are generated by built-up stiffness and tension in muscle and bones.

There are meticulously devised yogic asanas (postures), mudras and breathing
techniques for reduction of all these stresses and their disease potentials.

The corpse pose (savasana), the crocodile (makarasana), and the child's pose) are
simple relaxation postures particularly helpful in relieving anxiety and nervous
irritability

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Bal asana

BENEFITS OF YOGA FOR STRESS

Yogic asanas, meditation and breathing can help stress affected persons in many
ways such as:

• Improve muscle tone, flexibility, strength and stamina

• Reduce stress and tension. They help in the cure of depression and obsessive-
compulsive disorders. They calm the frenzy, clear mental clutter and allow us to
get back in touch with ourselves.

• Mindfulness meditation helps stress reduction, improving physical and mental

health. Many patients undergoing yogic stress-cure techniques show dramatic
changes in attitudes, beliefs, habits, and behaviors.

• They help boost self esteem in patients, imbibing a sense of purpose in their life.
They help in giving us control of ourselves.

• Improve concentration, creativity, and above all a sense of well being and calm.

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• Yogic techniques have the potential to cure various stress related diseases and
symptoms, as it lowers body fat, improves blood circulation, stimulates the
immune system.

• Yoga breathing shows promising results in the treatment of pulmonary and

autonomic function in asthma patients.

Yogasanas and Mudras For Managing Some Stress Induced Disorders:

• Stress and Tension—Savasana, sarvangasana, pranayama, siddhasana (with

kumbhaka), makarasana, trikonasana, padmasana, yogic mudras.

• Frustration—Deep breathing (see Methods of Nadi Shodhanam), savasana,

padmasana, yogic mudras.

• Migraine—Savasana, viparitakarani, sarvangasana, pranayama.

• Loss of Confidence and Concentration—Sirsasana (practice under the

supervision of a yoga teacher), bhujangasana, matsyasana, padmasana, Vajroli

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mudra, utthita parsvakonasana, trikonasana, sarvangasanas, meditation, yoga-

mudra.

• Fear—Virabhadrasana, siddhasana (with kumbhaka) padmasana, sirsasana

(practice under the supervision of a yoga teacher), sarvangasanas, matsyasana,
meditation, deep breathing (see Methods of Nadi Shodhanam), vajroli-mudra.

• Aging—Savasana, viparitakarani, padmasana, yoga-mudras.

• Indigestion—Savasana, pranayama, vajroli & other mudras, ardha

matsyendrasana, Forward and backward bending asanas (paschimottanasana),
virasana, vajrasana.

• Insomnia—Ardha matsyendrasana, trikonasana, savasana, deep breathing

(see Methods of Nadi Shodhanam), halasana.

4) YOGA NIDRA - YOGA RELAXATION

Yoga-Nidra ("Yoga sleep") is an expression widely used to denote the highest

state of consciousness. Although yoga nidra means yogic sleep, it is actually a
wakeful state of deep introversion. Some contemporary Yoga authorities employ
the phrase yoga-nidra to designate a state of deep relaxation. In the initial stages,
the process involves relaxing the body, part by part, and harmonizing the mind. In
this aspect, it has some similarity with the progressive relaxation of Jacobson.
Yoga nidra, however, is an inner awareness, a movement of consciousness, rather
than a deliberate auto-suggestion. You cannot relax by trying to relax. You need to
feel relaxed. Yogis also believe that you cannot relax your body unless your mind

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is relaxed. So, yoga relaxation is a complete package that involves relaxing the
mind, body and spirit.

After relaxing your body and calming your mind, you can plant a few intentions,
sankalpas, or assertions in your subconscious, before detaching your mind and
experiencing the final stage of deep relaxation. Yoga nidra goes well with
visualizations and meditation.

Yoga Nidra with Meditative Visualizations

Another way to augment the yoga nidra exercises is to incorporate visualization

and mediation. There are many different techniques you can use. One of the most
effective is to concentrate on the flow of the breath. You can use the inward and
outward flow of the breath to develop an awareness of an inner peace. With the in-
breath you can imagine the peacefulness flowing into your being. With the
outward breath, you can imagine your inner tension flowing out of you leaving
your mind calm and relaxed like a deep, still lake, without a ripple. Now dive deep
into the center of this lake, deep within yourself, and experience your true nature.
Once you have mastered this awareness, you can plant a few intentions in your
subconscious, using words such as "peace" and "freedom

Visualizing images requires more practice and experience. Start with very simple
images such as a clear blue sky, and slowly progress to more complex images such

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as a meadow and surrounding woods. This is how Swami Shivapremananda,

author of "Yoga for Stress Relief" describes the process:

⇒ "Visualize a clear blue sky, a symbol of the infinite spirit, of

love and goodness, enveloping you.
⇒ Then an open field, with its light- green grass
⇒ It is your subconscious. In the distance, dark-green woods
surround it. They are your unconscious.
Imagine a gentle breeze, the universal energy, smoothing out the grass, all
inner conflicts, and penetrating into the woods, ventilating the deep
recesses of the unconscious, purifying and sublimating its nature.
⇒ Relax your mind, and remain detached for a while.

Now plant into your subconscious three intentions, which you can
choose to suit you, such as:

♦ Should take things calmly and practice detachment.

♦ Should restrain impulsive reaction and hold my tongue.
♦ Should practice tolerance and patience.

Detach your mind after several minutes of deep relaxation. Now be

aware of your body. Slowly turn on one side and curl up in the fetal
position, and rest for a few minutes. Then get up."

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5) MEDITATION

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In meditation you aim to reach a state where you are aware of an inner peace, and
experience a sense of release from everything impeding that peace. Meditation is a
healing process. Meditation heals the effects of psychological stress by: Achieving
an inner calm and then In a peaceful state of mind, contemplating the problem, its
cause and how to resolve it.

Now, sit relaxed for a couple of minutes. Loosen up your shoulders, neck and legs.
Assume the Easy Pose (sukhasana). Sit cross-legged with your hands resting
lightly on your knees, the tips of your index fingers touching your thumbs. If you
wish, you can place a cushion under your buttocks for increased comfort.

If you prefer a chair, choose one with a straight back. Keep both your legs together
with the weight of your feet equally distributed.

Place your hands in your lap, one on top of the other; palms facing up, or on your
knees, the tips of the index finger and thumb together, palms either facing up or
down.

Keep your eyes closed. Feel peaceful, and detached. Do not feel the need to do
anything. Breathe spontaneously. After a minute, become aware of your breath,

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the coolness of the in-flow deep inside your head, and the warmth of the out-flow
inside your lower nostrils. Train your mind to be more and more aware of the
breath.

By concentrating on the flow of your breath, you will notice your breathing
automatically slowing down. In a relaxed state of mind, focus on prana, the vital
energy of the breath. Allow your thoughts to flow undisturbed. Experience the
alternating coolness and warmth of the breath. After a couple of minutes, associate
your awareness of peace with the feeling of coolness, and the release of inner
tension with the warmth. Now move on to the next stage, which you should do for
at least five minutes. Repeat to yourself, inhaling and feeling the coolness, "Peace
is my real nature", and exhaling and experiencing the warmth, "not conflict". Try
to believe in what you are saying. Then, letting your mind gently float with the
breath, be aware of the breath, the coolness absorbing and making grooves of
peace in the subconscious, and the warmth smoothing and easing any thoughts or
feelings of conflict, stress and inner tension.

After a minute, pause and just be aware of the breath for the next minute. Then
resume the repetition slowly and clearly. When thoughts persist in floating into
your mind, repeat to yourself "I am full of inner peace", inhaling, and "I am a free
soul", exhaling. You may choose phrases to suit your specific need, depending on
the cause of your stress. Select a few affirmations for each session and use them
for as long as you need to. From time to time, alter the affirmations to suit your
mood.Detach your mind, and relax for two minutes, breathing normally and
feeling peaceful and restful, before getting up.

6) DIET

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It's widely accepted that nutritional deficiency impairs the health of the body, and
it's unrealistic not to expect the brain to be affected as well by poor diet. If the
brain is affected, so are our thoughts, feelings and behaviour.We know that certain
vitamins and minerals are required to ensure healthy brain and neurological
functionality. We know also that certain deficiencies relate directly to specific
brain and nervous system weaknesses: The Vitamin B Group is particularly
relevant to the brain, depression and stress susceptibility. Vitamin B1 deficiency is
associated with depression, nervous system weakness and dementia. B2 deficiency
is associated with nervous system disorders and depression. B3 is essential for
protein synthesis, including the neurotransmitter serotonin, which is necessary for
maintaining a healthy nervous system. Vitamin B6 is essential for neurotransmitter
synthesis and maintaining healthy nervous system; B6 deficiency is associated
with depression and dementia. B12 deficiency is associated with peripheral nerve
degeneration, dementia, and depression.

Vitamin C is essential to protect against stress too: it maintains a healthy immune

system, which is important for reducing stress susceptibility (we are more likely to

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suffer from stress when we are ill, and we are more prone to illness when our
immune system is weak). Vitamin C speeds healing, this contributes to reducing
stress susceptibility. Vitamin C is associated with improving post-traumatic stress
disorders and chronic infections.

A 2003 UK 18 month study into violent and anti-social behavior at a youth

offender’s institution provided remarkable evidence as to the link between diet and
stress: Around 230 inmate volunteers were divided into two groups. Half were
given a daily vitamin/fatty acid/mineral supplement; half were given a placebo.
The group given the supplement showed a 25% reduction in recorded offences,
and a 40% reduction in serious cases including violence towards others, behaviors
that are directly attributable to stress. Vitamin D helps maintain healthy body
condition, particularly bones and speed of fracture healing, which are directly
linked to stress susceptibility. Adequate intake of minerals are also essential for a
healthy body and brain, and so for reducing stress susceptibility. A proper
balanced diet is clearly essential, both to avoid direct physical stress causes via
brain and nervous system, and to reduce stress susceptibility resulting from poor
health and condition. Toxins such as alcohol, tobacco smoke, excessive salt,
steroids, other drugs and other pollutants work against the balance between
minerals, vitamins mind and body. Obviously then, excessive toxins from these
sources will increase stress susceptibility and stress it.

SOME OTHER SIMPLE (AND TO SOME, SURPRISING)

POINTS ABOUT FOOD, DRINK AND DIET:

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 Processed foods are not as good for you as fresh natural foods.
Look at all the chemicals listed on the packaging to see what you
are putting into your body.
 Generally speaking, and contrary to popular opinion, butter is better
for you than margarine. This is because the fat in butter is natural
and can be converted by the body more easily than the
hydrogenated fat that occurs commonly in margarines.
 Fresh fruit and vegetables are good for you. Simple and true.
 Fish is good for you, especially oily fish like mackerel. Battered
fish from the chip shop, cooked in hydrogenated cooking oil is not
so good for you.
 Canned baked beans often have extremely high salt and sugar
content. The beans are good for you, but the sauce isn't if it
contains too much salt and sugar. Look at the contents on the label.
 Canned and bottled fizzy 'pop' drinks are generally very bad for
you. They contain various chemicals, including aspartame, which
has been linked in several studies with nervous system disorders.
Many squashes and cordials also contain aspartame.
 Too much coffee is bad for you. Interestingly espresso coffee
contains less caffeine than filter and instant coffee, because it
passes through the coffee grounds more quickly.
 Tea is good for you. Especially green tea.

 Pills and tablets are not good for you, avoid them if you can. For
example, next time you have a headache, don't take tablets, go for a
run, or a walk in the fresh air to relax naturally.

The rule is simple and inescapable: eat and drink healthily, and avoid excessive
intake of toxins, to reduce stress susceptibility and stress it. If you are suffering
from stress and not obeying this simple rule you will continue to have be stressed,

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and moreover you will maintain a higher susceptibility to stress. Irrespective of

your tastes, it's easy these days to have a balanced healthy diet if you want to - the
challenge isn't in knowing what's good and bad, it's simple a matter of
commitment and personal resolve. You have one body for the whole of your life -
look after it.

7) EXERCISE

Physical exercise is immensely beneficial in managing stress. This is for several

reasons:

 Exercise releases helpful chemicals in our brain and body that are good for
us.
 Exercise distracts us from the causes of stress.
 Exercise warms and relaxes cold, tight muscles and tissues which
contribute to stress feelings.
 Exercise develops and maintains a healthy body which directly reduces
stress susceptibility.

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Exercise increases blood flow to the brain, which is good for us. An exercise also
releases hormones, and stimulates the nervous system in ways that are good for us.
Exercise produces chemicals in the body such as beta-endorphin, which is proven
to have a positive effect on how we feel. For many people, serious exercise
produces a kind of 'high'. (It's arguable that it has this effect on everyone, but not
since so many people never get to do any serious exercise they'll never know...).
Scientists still don't fully understand how exactly these effects happen, but we do
know that exercise produces powerful feelings of well-being and a physical glow,
both of which directly reduce stress feelings.

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Exercise of all types (muscle-building and stamina-building) relaxes tense muscles

and tight connective tissues in the body, which directly contribute to stress feelings
and symptoms (particularly headaches). Try this next time you get a stress
headache - one that comes up the back of your neck into the back of your head:
stand up, leave whatever you are doing, walk outside, take a few deep breaths, roll
your shoulders backwards gently, slowly at first, then gradually speed up to about
one rotation per second and keep it going for one minute. You can actually feel
your shoulders warming and loosening, then feel your neck muscles warming up
and relaxing, and then feel the relaxing feel beginning to take the edge of the pain
in the back of your head. And that's after just sixty seconds of exercise! Imagine
what 15 minutes brisk walking or jogging can do. Ask anyone who's just finished
a game of tennis or squash or soccer if they feel at all stressed. Of course they
don't. It's actually impossible to stay stressed if you do a serious bit of exercise.
Exercise is wonderfully distracting - especially something very competitive which
makes you push yourself further than you might do by yourself. When your body
is involved with exercise it's very absorbing - it's actually very difficult to think
about your problems when you are puffing and panting. Something terrific
happens to the brain when the body works out, especially aerobic exercise -
cardiovascular exercise that gets the heart pumping.

We all evolved over millions of years with bodies that were built to exercise, it's
no wonder that avoiding it creates all kinds of tensions. Exercise, like a better diet,
isn't difficult to adopt - the answer is simple, the opportunity is there - it's the
personal commitment that make the difference.

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8) HUMOR THERAPY

Humor is a wonderful stress-reducer and antidote to upsets. It is clinically proven

to be effective in combating stress, although the exact mechanism is not known.
Experts say a good laugh relaxes tense muscles, speeds more oxygen into your
system and lowers your blood pressure. So tune into your favorite sitcom on
television. Read a funny book. Call a friend and chuckle for a few minutes. It even
helps to force a laugh once in a while. You'll find your stress melting away almost
instantly. Americans were attracted to humor from the stories of Norman Cousins,
who had successfully overcome cancer by watching comedy shows on television.
These days, there are organized humor meetings even in places like India where
laughing in public is not considered good manner.

Dr. Lee Berk and fellow researcher Dr. Stanley Tan at Loma Linda University
School of Medicine, has produced carefully controlled studies showing that the
experience of laughter lowers serum cortisol levels, increases the amount of
activated T lymphocytes, increases the number and activity of natural killer cells,
and increases the number of T cells that have helper/ suppresser receptors. In

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short, laughter stimulates the immune system, off-setting the immunosuppressive

effects of stress.

We know that, during stress, the adrenal gland releases corticosteroids (quickly
converted to cortisol in the blood stream) and that elevated levels of these have an
immunosuppressive effect. Berk's research demonstrates that laughter can lower
cortisol levels and thereby protect our immune system. The emotions and moods
we experience directly affect our immune system. A sense of humor allows us to
perceive and appreciate the incongruities of life and provides moments of joy and
delight. These positive emotions can create neurochemical changes that will buffer
the immunosuppressive effects of stress.

In his book, ' Stress without Distress,' Selye suggested that a person's
interpretation of stress is not dependent solely on an external event, but also
depends upon the perception of the event and the meaning he or she gives it. So,
how you look at a situation determines if you will respond to it as threatening or
challenging.

Humor gives us a different perspective on our problems. If we can make light out
of the situation, it is no longer threatening to us. We already discounted its effect.
With such an attitude of detachment, we feel a sense of self-protection and control
in our environment. Bill Cosby is fond of saying, "If you can laugh at it, you can
survive it."

It's sometimes difficult to force a laugh in tense situations. But that's precisely
when you need it most. One trick for finding humor in the worst of situations is to
blow things absolutely, ridiculously out of proportion. When your scenario reaches
the point of absurdity, you begin to smile. The situation is put in perspective. Now
you can calm down.

A belly laugh is really good for you. It relieves muscular tension, improves
breathing, and regulates the heart beat. Watch comedy shows and laugh. Or attend
comedy shows. Read comics or humor books. Share funny episodes with your

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spouse so that both can relieve stress as well improve communication between the
two of you

Adopting a humorous view towards life's situations can take the edge off everyday
stressors. Not being too serious or in a constant alert mode helps maintain the
equanimity of mind and promote clear thinking. Being able to laugh stress away is
the smartest way to ward off its effects.

A sense of humor also allows us to perceive and appreciate the incongruities of

life and provides moments of delight. The emotions we experience directly affect
our immune system. The positive emotions can create neurochemical changes that
buffer the immunosuppressive effects of stress.

During stress, the adrenal gland releases corticosteroids, which are converted to
cortisol in the blood stream. These have an immunosuppressive effect. Dr. Lee
Berk and fellow researcher Dr. Stanley Tan at Loma Linda University School of
Medicine have produced carefully controlled studies showing that the experience
of laughter lowers serum cortisol levels, increases the amount and activity of T
lymphocytes—the natural killer cells. Laughter also increases the number of T
cells that have suppresser receptors.

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LAUGHTER

What Laughter Can Do Against Stress And Its Effects

• Laughter lowers blood pressure and reduces hypertension.

• It provides good cardiac conditioning especially for those who are unable to
perform physical exercise.

• Reduces stress hormones (studies shows, laughter induces reduction of at least

four of neuroendocrine hormones—epinephrine, cortisol, dopac, and growth
hormone, associated with stress response).

• Laughter cleanses the lungs and body tissues of accumulated stale air as it
empties more air than it takes in. It is beneficial for patients suffering from
emphysema and other respiratory ailments.

• It increases muscle flexion, relaxation and fluent blood circulation in body.

• Boosts immune function by raising levels of infection-fighting T-cells, disease-

fighting proteins called Gamma-interferon and disease-destroying antibodies
called B-cells.

• Laughter triggers the release of endorphins—body's natural painkillers.

• Produces a general sense of well-being

Patients, doctors and health-care professionals are all finding that laughter may
indeed be the best medicine.

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♦ Laughing is found to lower blood pressure, reduce stress hormones,

increase muscle flexion, and boost immune function by raising levels of
infection-fighting T-cells, disease-fighting proteins called Gamma-
interferon and B-cells, which produce disease-destroying antibodies.
Laughter also triggers the release of endorphins, the body's natural
painkillers, and produces a general sense of well-being.
♦ Laughter is infectious. Hospitals around the country are incorporating
formal and informal laughter therapy programs into their therapeutic
regimens. In countries such as India, laughing clubs -- in which
participants gather in the early morning for the sole purpose of laughing --
are becoming as popular as Rotary Clubs in the United States.
♦ Humor is a universal language. It's a contagious emotion and a natural
diversion. It brings other people in and breaks down barriers. Best of all it
is free and has no known side reactions.

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9) POSITIVE THINKING

Avoid negative thoughts of powerlessness, dejection, failure, and despair. Chronic

stress makes us vulnerable to negative suggestion. Learn to focus on positives.

 Focus on your strengths

 Focus on your strengths
 Look for opportunities in the stressful situation
 Seek out the positive – make a change

Here is one way to get out of the destructive negative thinking habits. All possible
situations we face can be classified into two categories:

 One: Situations where we can do something about to change

the outcome. In this case, don’t just sit there and worry about it. Go ahead
and take care of it. You have control. Procrastination is the root cause for
many stressful episodes.

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 Second: Situations where you have no control on the

outcome. In this case sitting and worrying will not make any difference on
the outcome. So, don’t worry about it. Let the situation resolve by itself;
you cannot do anything about this anyway.

Dean Ornish talked about how our culture teaches us to dwell on the high stress
activities. He gave this example: Two Arabs took their Mercedes car out for a spin
in the desert. Although there probably was not another car in the 10-mile radius,
these two guys managed to have a head-on collision. Now, if this happened in the
USA or many other parts of the world, the drivers will be getting out of the car and
showering each other with abuses, threats and remind the other person how stupid
he was to cause the accident. What did the Arabs do after they had their cars
totaled? They rush out of their cars, run to each other; hugs and says, "This is
great! Allah wanted us to meet."

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10) OTHER PHRASES OR ASSERTIONS YOU CAN

USE

You can use a variety of phrases or assertions. We suggest that you use a phrase or
assertion that has some significance to you, to correct the situation you want
changed. Use the following as a guideline to come up with your own set of
assertions.

 "Harmony, profound inner harmony", inhaling; "all tension is draining

out", exhaling.

 "Gathering in the fullness of peace", inhaling; "smoothing out all

conflicts", exhaling.

 Goodness, beauty, grace and poise flowing in", inhaling; "pain,

unhappiness, anxiety and stress flowing out", exhaling.

 "Detachment is my real nature", inhaling, "not attachment", exhaling.

 "Freedom is my real nature", "not bondage':

 "Humility is my real nature", "not self-importance':

 "Patience is my real nature", "not impatience':

 "Tolerance is my real nature", "not intolerance':

 "Love is my real nature", "not resentment", (or "hate").

 "Truth is my real nature", "not dishonesty':

 "Caring is my real nature", "not selfishness'

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11) GUIDED IMAGERY OR VISUALIZATION

Introduction

Advocates of imagery contend that the imagination is a potent healer that has long
been overlooked by practitioners of Western medicine. Imagery can relieve pain,
speed healing and help the body subdue hundreds of ailments, including
depression, impotence, allergies and asthma. The power of the mind to influence
the body is quite remarkable. Although it isn't always curative, imagery can be
helpful in 90 percent of the problems that people bring to the attention of their
primary care physicians. Images and Other Senses Are the Means Used by the
Brain to Communicate with Our Other Organs

Imagery is the most fundamental language we have. Everything you do the mind
processes through images. When we recall events from our past or childhood, we
think of pictures, images, sounds, pain, etc. It is hardly ever be words. Images
aren't necessarily limited to visual but can be sounds, tastes, smells or a
combination of sensations. A certain smell, for example, may invoke either
pleasant or bad memories in you. Similarly, going to a place where you had a bad

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accident may instantly invoke visions of the accident and initiate flight or fight
response. Think, for example, of holding a fresh, juicy lemon in your hand.
Perhaps you can feel its texture or see the vividness of its yellow skin. As you slice
it open, you see the juice squirt out of it. The lemon's tart aroma is overwhelming.
Finally, you stick it in your mouth, suck on it and taste the sour flavor as the juices
roll over your tongue. More than likely, your body reacted in some way to that
image. For example, you may have begun to salivate.

Imagery is the language that the mind uses to communicate with the body. You
can't really talk to a wart and say 'Hey, go away,' because that's not the language
that the brain uses to communicate with the body. You need to imagine that wart
and see it shrinking. Imagery is the biological connection between the mind and
body. As we will see, this is extremely useful in mind body healing.

Imagery Can Involve Negative Visualizations Too Unfortunately, many of the

images popping into our heads do more harms than good. In fact, the most
common type of imagery is worry. Because when we worry, what we worry about
exists only in our imaginations. It is estimated that an average person has 10,000
thoughts or images flashing through his mind each day. At least half of those
thoughts are negative, such as anxiety of meeting a quota, a coming speech, job
related anxiety, etc. Unharnessed, a steady dose of worry and other negative
images can alter your physiology and make you more susceptible to a variety of
ailments, ranging from acne to arthritis, headaches to heart disease, and ulcers to
urinary tract infections.

Your thoughts have a direct influence on the way you feel and behave. If you tend
to dwell on sad or negative thoughts, you most likely are not a very happy person.
Likewise, if you think that your job is enough to give you a headache, you
probably will come home with throbbing temples each day. This is just another
clear example of the power the mind exerts over the body. But if you can learn to
direct and control the images in your head, you can help your body heal itself. Our
imagination is like a spirited, powerful horse. If it's untamed, it can be dangerous

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and run you over. But if you learn to use your imagination in a way that is
purposeful and directed, it can be a tremendously powerful vehicle to get you
where you want to go, including to better health.

Your imagination can be a powerful tool to help you combat stress, tension, and
anxiety. You can use visualization to harness the energy of your imagination, and
it does not take long-probably just a few weeks-to master the technique. Try to
visualize two or three times a day. Most people find it easiest to do in bed in the
morning and at night before falling asleep, though with practice you'll be able to
visualize whenever and wherever the need arises.

, A good affirmation has five basic ingredients:

 Its personal
 Its positive
 Its present tense
 Its visual
 Its emotional

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12) WORKPLACE MASSAGE OR CHAIR MASSAGE

One of the main contributors to our everyday stress is our workplace. 70% of
workers surveyed by a national survey stated that their job is very stressful. Stress
is the #1 cause of disability. It costs employers billions of dollars a year on lost
productivity and healthcare costs. Since workplace is stressful, it seems
commonsense to provide some means of stress relief at the workplace. More and
more employers are recognizing that a regular massage can reduce the physical
and mental effects of stress, thus reducing burnout and stress related diseases.

"More and more companies offer massage therapy not only as a perk, but also to
increase their employees' productivity and morale, You get immediate results —
the employees experience stress reduction and greater satisfaction with their jobs."

Indeed, studies have shown that massage improves bottom line of employers. A
study by the Touch Research Institute at the University of Miami found that after
five weeks, a group of 26 employees who had twice-weekly, 15-minute massages
in the office fared better than a control group of 24 employees who were just told

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to close their eyes and relax. The massaged group experienced reduced stress and
improved performance, while the control group did not. Using
electroencephalograms (EEG), researchers measured alpha and beta waves in both
groups, and found massage recipients to be more alert. Stress hormones in the
saliva of the massaged group were lower than in the control group. The massaged
workers completed math problems in half the time as normal and with half the
errors they had before they were massaged. The math skills of the control group
did not improve. The massage recipients also said they were less fatigued and
more clear-headed.

Every year, more companies are heeding the call. There are no statistics on the
number of companies that offer massage therapy onsite, but those that have
offered it include law firms, hospitals, manufacturers and major corporations, such
as Boeing, Apple Computer, PepsiCo, Sony Music and United Airlines.

Most companies contract with massage therapists who schedule appointments with
employees during breaks. The recipient is seated in a specially designed chair,
which allows the therapist to work on the back, neck, shoulders and arms
addressing the common problem areas of today's workers. There is no oil used and
the worker is fully clothed. The massage session usually lasts 10- 15 minutes, the
time for a coffee break.

Benefits of therapeutic massage:

 Relieves physical problems associated with repetitive tasks

 Helps balance the effects of stress in our lives thus reducing tension
headaches, reducing anxiety level and restores a calm mind and feeling of
well-being Triggers the Relaxation Response
 Therapeutic massage helps balance the effects of stress in our lives, and
avoid stress related disease and dysfunction by:

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 Relaxes tense muscles

 Reduces anxiety level
 Normalizes blocked energy flow
 Improves immune system functioning
 Restores a calm mind and feeling of well-being

Massage therapy is very beneficial to those who have special challenges such as a
serious, debilitating injury, a stroke, a neuromuscular disease, or fibromyalgia to
name a few.

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13) PET THERAPY

Reduce stress-induced symptoms

In a study people undergoing oral surgery spent a few minutes watching

tropical fish in an aquarium. The relaxation level was measured by their
blood pressure, muscle tension, and behavior. It was found that the subjects
who watched the fish were much more relaxed than those who did not
watch the fish prior to the surgery. People who watched the fish was as
calm as another group that had been hypnotized before the surgery.

 Other researchers have found that:

Petting a dog has been shown to lower blood pressure
 Bringing a pet into a nursing home or hospital can boost peoples'
moods and enhance their social interaction.

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Physiological Benefits

Many people are able to relax when animals are present. Tests have shown
that the decrease in heart rate and blood pressure can be dramatic. Even
watching fish swim in an aquarium can be very calming.

Additional Benefits

Some people feel spiritual fulfillment or a sense of oneness with life and
nature when they are with their pets. This is hard to define or explain. Some
well-known authors have described their relationships with animals and
nature as part of their sustaining life energy and/or part of their communion
and relationship with God.

What Type of Pet?

It is surprising that it does not matter what the pet is to get the therapeutic
benefit. It could be a dog, a cat, parakeet, a gold fish or anything else. The only
thing which matters is that the animal is of interest to you.

However, it is important that the pet you have selected fit your temperament, living
space and lifestyle. Otherwise it will be additional source of stress. So, look over the pet
and see whether the chemistry is compatible before you decide to adopt one.

How Does it Work?

It is possible that people who own pets may have different personality traits than those
who do not. Research has found that complex, varied, and interesting daily activity is
the strongest social predictor of longevity. Pet ownership may affect people
physiologically through the soothing and relaxing effect of touch. And speechless
communication with a pet, or simply watching a cat or fish, may produce a relaxation
response with little demand on the patient.

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Pet owners often feel needed and responsible, which may stimulate the survival
incentive. They feel they need to survive to take care of their pets. (Many cancer
patients with pets have lived longer because they felt that their pets need them!)
Stroking a dog, watching a kitten tumble, or observing the hypnotic explorations of
fish can be an antidote to a foul mood or a frazzling day.

Pets such as dogs and cats provide unconditional, nonjudgmental love and affection.
And pets can shift our narrow focus beyond ourselves, helping us to feel connected to
a larger world.

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14) DEVELOP A SUPPORT SYSTEM

People who keep things for themselves without sharing with their friends or loved
ones carry a considerable and unnecessary burden. Share your problems and
concern with others. Develop a support system of relatives, colleagues or friends
to talk to when you are upset or worried. When you are frustrated write it down.
After you have vented the frustration, destroy the writing so that it is forgotten.
Rereading the journal will reawaken the frustration and anger. So, do not keep it.

Seek social support. Studies have shown that close, positive relationships with
others facilitate good health and morale. One reason for this is that support from
family and friends serves as a buffer to cushion the impact of stressful events.
Talking out problems and expressing tensions can be incredibly helpful. If things
really get bad, seek help from a therapist, counselor, or clergyman.

Transference

Hold a rock in your hand and envision all your stress and anxiety flowing through
your fingers and palm into the rock. After you "feel" that the bad stuff has been
transferred to the rock, throw the rock away or bury it or toss it into running water.
You can also "wash" the rock and rinse away the "bad stuff" and reuse the rock.

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15) STRESS RELIEF WITH KAVA

"There are many situations likely to make us stressed out and anxious. The use of
kava could potentially reduce the anxiety associated with these stressful events,
thus minimizing worry and unpleasantness...we are exposed to an enormous
amount of psychological stress: We drive to work in the morning in horn-honking
heavy traffic. Our work involves difficult bosses, deadlines, phone calls to return,
and projects to complete. We have the traffic again on the way back home, dinner
to prepare, active children to keep under control, feed, an nurture, bills to pay, and
a home and garden to maintain...Kava, if used appropriately, could help us reduce
the stress in our lives, and it can even be used to prevent or decrease the amount of
stress or anxiety we anticipate being exposed to." (quoted from Kava: the Miracle
Ant anxiety Herb, Dr. Ray Sahelian, 1998, pgs. 58-60)

Kava Relaxes Muscles

According to Chris Kilham's book 'KAVA, Medicine Hunting in Paradise' (1996,

Park Street Press, pgs... 103 - 104) "First and foremost, kava is a local anesthetic,
with potency similar to that of cocaine and procaine. It numbs the tongue and
throat when drunk in its traditional form or when taken orally as a liquid extract.
Kava is a first-rate sedative, producing a state of calm, and promoting sleep if
taken in sufficient quantity. Kava is an excellent analgesic, but its mode of activity
as a pain reliever has yet to be determined. It is superior to aspirin in its analgesic
effects, and less potent than morphine. Kava is an excellent muscle relaxant and
can make the pain of an aching back, a sore neck, or any other cramped, sore, or
injured muscle disappears."

Thoughts Come Clearly

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"Your head is affected most pleasantly. Thoughts come clearly. You feel friendly;
not beer sentimental; never cross. The world gains no new color or rose tint; it fits
its pieces and is one (easily understandable) whole. You cannot hate with kava in
you, and so it is used in making up of quarrels, and in peace-making."(Tom
Harrison in his 1937 book "Savage Civilization" as requoted in the Japan Times,
June 22, 1996)

Kava is the term used for both the plant and the beverage made from it. The
beverage is prepared from the root of a shrub called the pepper plant, Piper
methysticum, found in Polynesia, Melanesia, and Micronesia. The kava root is
ground to a powder, and it has a brownish color. The brownish powder is then
mixed with water and drank as a beverage, without being fermented. Extracts from
the kava root are placed in capsules and sold as kava or kava. Additional herbs and
nutrients involved in relaxation include 5-HTP, ashwagandha, passionflower, and
valerian.

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How Will Kava Make You Feel?

Having talked to quite a number of kava users, recommended it to patients, and

having taken it myself, I have discovered that not everyone reacts exactly the same
way to this herb. This is due to the fact that each one of us has a different
biochemistry. Furthermore, different products on the market may have different
amounts of constituents within them, depending on the time of year of the harvest,
which island it's from, how's its processed, etc. The form of kava, whether liquid,
tincture, or capsule, may also make a difference on how you feel, or how quickly
you feel the effects. However, most of the time, the effects are noticed within an
hour or two.

As a rule, the following are some common feelings that most users report after
taking kava:

A state of relaxation, without feeling drugged

1.Muscle tenseness is less.
2. Peacefulness and contentment.
3. More sociable, especially with the right company.
4. Mild euphoria, sometimes.
5. Mental alertness is often not effected, except on high doses.
6. Initial alertness followed by drowsiness which comes on after a few hours,
so kava can be taken in the evening, a few hours before bedtime.

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16) MUSIC THERAPY

□ Listening to music does wonders to alleviate stress. Please note that everyone
has different tastes in music. Listen to the music that you feel comfortable.
Sitting down and forcing yourself to listen to relaxation music that you don't like
may create stress, not alleviate it.
□ Music has always been a great healer. In the Bible, we learn about how
David played the harp to help ease his severe depression of King Saul .
□ Music is a significant mood-changer and reliever of stress, working on
many levels .
□ Music can be one of the most soothing or nerve wracking experiences
available. Choosing what will work for any individual is difficult, most will
choose something they 'like' instead of what might be beneficial. In doing
extensive research on what any given piece of music produces in the
physiological response system many unexpected things were found. Many of the
so-called Meditation and Relaxation recordings actually produced adverse EEG
patterns, just as bad as Hard Rock and Heavy Metal. The surprising thing was

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many selections of Celtic, Native American as well as various music containing

loud drums or flute were extremely soothing. The most profound finding was
Any music Performed Live and even at moderately loud volumes even if it was
somewhat discordant had very a beneficial response. Whenever the proper
sounds were experienced an amazing right/left brain hemisphere synchronization
occurred. The normal voltage spiking pattern changed to a smooth sinusoidal
waveform and the usual voltage differential equalized. The entire human
energetic system is extremely influenced by sounds, the physical body and
chakra centers respond specifically to certain tones and frequencies. Special
consideration should be given to the positive effects of one actually playing or
creating music themselves.

□ Among the first stress-fighting changes that take place when we hear a tune is
an increase in deep breathing. The body's production of serotonin also
accelerates.
□ Music was found to reduce the pain during dental procedures
□ Playing music in the background while we are working, seemingly unaware of
the music itself, has been found to reduce the stress.
□ Music was found to reduce heart rates and to promote higher body
temperature - an indication of the onset of relaxation. Combining music with
relaxation therapy was more effective than doing relaxation therapy alone.

17) AUTOGENIC TRAINING

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Autogenic, which means "self-regulation or -generation," refers to the way in

which your mind can influence your body to balance the self-regulative systems
that control circulation, breathing, heart rate, and so on. Autogenic training allows
you to control stress by training your autonomic nervous system to become
relaxed.

It is suggested that you learn progressive relaxation first. Autogenic training will
then teach you to respond, in a passive manner, to verbal and visual cues that
reduce tension. By focusing on relaxing phrases and images, the training
conditions positive, relaxing responses, such as rhythmic breathing and heart rate
and a warm, relaxed, heavy feeling throughout the body.

Autogenic training is based on the notion of passive concentration: that is, you try
to achieve your goal of relaxation by not working actively to do so (as in
progressive relaxation).

Practice autogenic training twice each day in order to maximize the benefits.
Choose times and places that are feasible for an uninterrupted session. Wear
comfortable clothes. Sit or be in a position that allows total support for your entire
body. When you begin autogenic training, first work on reducing your heart rate
and calming your breathing; then you can move on to trying to evoke warm,
heavy, relaxed sensations in your limbs and body.

As you practice, try to combine phrases with images in order to keep your mind
occupied. If thoughts do intrude into your session, just observe them and let them
go.

A Sample Session

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Following is an example of a session using phrases and images. You can run
through this mentally as you practice, or you can make a tape recording to guide
you through the session.

Sit comfortably and gently roll your head in a half circle in front of you. Roll from
side to side a few times then bring your head up to face forward. Take a deep
breath in, drawing the air deep into your stomach. Slowly release the breath.

Concentrate on your breathing, which is smooth and rhythmic. Imagine that your
breaths are like waves lapping at the shore. Keep this image in your mind as you
repeat to yourself, "My breathing is rhythmic and smooth . . . my breathing is
rhythmic and smooth."

With each breath, feel relaxation wash over you like the waves. The waves wash
over your feet and legs, your stomach and chest. Feel them cover your arms, your
neck, your head. Your arms and legs feet warm and heavy. Feel the waves of
relaxation sweep over you. Feel your limbs growing heavier, warmer. Your
breathing is calm, rhythmic, and smooth.

Now move your focus to your heart. Imagine the waves of relaxation washing over
you, calming your breathing and your heart. Say to yourself, "My heart- beat is
gentle and even . . . my heartbeat is gentle and even." "I feel quiet, calm, relaxed . .
. my heart- beat is gentle and even."

Your body feels peaceful and tranquil, you are relaxed. Concentrate now on your
right arm and hand. Say to yourself, "My right arm and hand feel warm and
heavy . . . my right arm and hand feel warm and heavy." Imagine the sun shining
on your arm and hand. Feel the warmth spread through your arm and hand as they
grow heavier and heavier. Say to yourself, "My right arm and hand feel warm and
heavy . . ."

Now focus on your left arm and hand. Say to yourself, "My left arm and hand feel
warm and heavy . . . my left arm and hand feel warm and heavy." Again imagine

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the sun shining on your arm and hand, or that they are soaking in a hot tub. Feel
the warmth spread through your arm and hand, and feel them grow heavier. Say to
yourself, "My left arm and hand feel warm and heavy . . ."

Concentrate now on both of your arms and hands. They both feel warm and heavy.
Say to yourself, "Both of my arms and hands are warm and heavy . . . my right
arm and left arm are warm and heavy . . ." Feel the warmth flow through your
arms and hands, down into your fingers to the tips. You feel relaxed all over as
your arms and hands get warmer and heavier. While your arms are warm and
heavy, scan your body from head to toe to find any muscle tension in other parts of
your body. Make sure your shoulders are dropped and relaxed, your jaw is not
clenched, your legs are relaxed. You should feel relaxed all over, your mind free
from thought.

Now turn your concentration to your legs. Feel the warmth and heaviness from
your arms flow down into your legs. Say to yourself, "My legs and feet are warm
and heavy . . . my legs and feet are warm and heavy." Imagine bathing in the sun
and feel the warmth spread over your body, radiating through your arms and
hands, down through your legs and feet. Say to yourself, "My feet and hands are
warm and heavy . . . my arms and legs are warm and heavy." All of your limbs
now feel warm and heavy. Your body is relaxed and calm, your breathing is deep
and rhythmic, your heart is beating gently and evenly.

To complete the autogenic exercise, take a deep breath and exhale. Picture
yourself now in the room where you began the session. You are calm and relaxed,
and you will become more relaxed each time you do this exercise. Take a few
more deep breaths, open your eyes, and you will feel relaxed yet alert and
refreshed.

After The Session:

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If you are going to resume physical activity, you can follow your autogenic
exercises with stretching to stimulate your muscles. If you find yourself yawning,
don't assume that you are now tired. Take this as a sign that the exercise has
worked-that you are relaxed and free from tension.

Autogenic training helps to shift the 'fight or flight' stress response to a

recuperative calming of mind and body.

The following exercise uses autogenic training to help you relax and manage
stress. This exercise i Concentrate on the extremities of your body: your arms,
legs, feet and hands. Feel them getting heavy. Repeat to yourself, over and over
again, 'My left arm is heavy , my right arm is heavy , my left leg is heavy', etc.
Then: 'My arms and legs are heavy'.

1. Concentrate on the extremities of your body and feel them getting warmer.
Repeat to yourself, over and over again, 'My arms and legs are warm'.
2. Now concentrate on your pulse rate a prefer not to concentrate on
heartbeats, but do so if you prefer). Feel it beating calmly. Repeat to
yourself, over and over again, 'My pulse is calm and regular'.
3. Concentrate on your breathing. Listen to your breaths coming slowly and
regularly. Repeat to yourself, over and over, 'My breathing is calm and
regular'.
4. Concentrate on your solar plexus. Feel it getting warmer. Repeat to
yourself, over and over again, 'My solar plexus is warm'.
5. Lastly concentrate on your forehead. Feel it getting cooler and cooler.
Repeat to yourself, over and over, 'My forehead is cool'.

18) HYDROTHERAPY: A WARM, HOT BATH

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Water seems to have special powers in getting rid of stress and rejuvenating our
body. It affects the skin and muscles. It calms the lungs, heart, stomach, and
endocrine system by stimulating nerve reflexes on the spinal cord.

When you submerge yourself in a bath, a pool, or a whirlpool, you experience a

kind of weightlessness. Your body is relieved from the constant pull of gravity.
Water also has a hydrostatic effect. It has a massage-like feeling as the water
gently kneads your body. Water, in motion, stimulates touch receptors on the skin,
boosting blood circulation and releasing tight muscles.

The more the water is in motion, higher is its stress-relieving benefits. In a study
of 40 persons at University of Minnesota, 85% of the participants preferred a
whirlpool bath to a still bath. Only whirlpool was effective in reducing the
participants' reactivity to stress although both still and whirlpool baths were
effective in reducing anxiety.

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19) COLOUR THERAPY FOR STRESS

MANAGEMENT

Color therapy helps to alleviate stress by utilizing the colors of the rainbow
through visualization, colored oils, colored glass or colored silk in a therapeutic
environment.

Colors affect moods and emotions. Color therapy uses this sensitivity to color to
identify and correct any imbalances in the body's internal energy patterns that
might lead to emotional or physical ill health. Therapists believe that each organ
and body system has its own characteristic vibrational energy, and disorders can
be healed by applying color of the corresponding vibrational energy, either to the
whole body or to the organ concerned.

For example, the red spectrum affects our physical energies. It is stimulating and
warming. Blues are cooling and cleansing, affecting our spiritual energies. The
yellow shades serve to bridge them, affecting our mental energies. The three
colors together provide opportunities for healing our body, mind, and spirit

Generally, heat quiets and soothes the body, slowing down the activity of internal
organs. Cold, in contrast, stimulates and invigorates, increasing internal activity. If
you are experiencing tense muscles and anxiety from your stress, a hot shower or
bath is in order. If you are feeling tired and stressed out, you might want to try
taking a warm shower or bath followed by a short, invigorating cold shower to
help stimulate your body and mind.

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ALTERNATIVE THERAPIES:

20) AROMATHERAPY

Many plant essences can help to bring on a calm, relaxed state of mind.
Aromatherapy is simple to do: just a dip cotton in the essences and inhale. A
mixture of lavender, geranium, and patchouli relieves tension and anxiety;
chamomile and melissa act as antispasmodics and nerve sedatives.

To treat stress, anxiety, tension, or mental fatigue, try any one or a combination of
the following: basil, bergamot, Bomeo camphor, cinnamon, clove, cypress,
eucalyptus, garlic, geranium, ginger, hyssop, lavender, lemon, marjoram, meroli,
nutmeg, onion, peppermint, pine, rose, rosemary, thyme.

Smell all the following essential oils and choose the one or combination of aromas
those appeals to you the most.

• Lavender relaxes and relieves stress.

• Rosemary stimulates and sharpens the mind.
• Geranium reduces stress.
• Chamomile reduces stress.
• Clary sage is useful for relaxing.
• Sandalwood is good for insomnia and depression.
• Juniper berry is good for reducing anxiety and anger.
• Sweet marjoram is also good for reducing anxiety.

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Essential Oils For Stress-Related Problems

Anger, Anxiety: Basil, bergamot, chamomile, clary sage, cypress, frankincense,

geranium, hyssop, jasmine, juniper, lavender, marjoram, melissa, neroli, ylang-
ylang

Depression: Basil, clary sage, grapefruit, jasmine, lavender, melissa, neroli, rose,
sandalwood, vetiver, ylang-ylang

Insomnia: Basil, chamomile, lavender, mandarin, marjoram, melissa, neroli,

petitgrain, rose, sandalwood, thyme, ylang-ylang

Nervous Exhaustion: Basil, cinnamon, citronella, coriander, ginger, grapefruit,

hyssop, jasmine, lavender, lemon grass, peppermint, nutmeg, rosemary, ylang-
ylang

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Nervous Tension: Basil, bergamot, cedarwood, chamomile, cinnamon,

frankincense, geranium, jasmine, lavender, marjoram, melissa, neroli, palmarosa,
rosemary, vetiver, ylang-ylang

ESSENTIAL OIL BLEND FOR STRESS

The following mix is useful for relaxing body aches and other pain associated with
stress.

20 drops lavender oil

10 drops rosemary oil
10 drops black pepper oil
5 drops peppermint oil
5 drops cypress oil

Add the ingredients to the entire bottle of Basic Massage Oil. Shake well to mix.

When you are mentally exhausted and sick of thinking, the following blend will
allow you to fade far away, relax your mind, and forget the world for a while.

10 drops bergamot oil

20 drops geranium oil
10 drops ylang-ylang oil
5 drops frankincense oil
5 drops cedarwood oil

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21) BACH FLOWER REMEDIES

Bach Flower Remedies used in stress management will depend on the cause and
the nature of the stresses. Stress due to frustration and a sense of injustice might
respond to the Bach Flower Remedy called vervain. Stress due to impatience may
be treated with another Bach Flower Remedy impatiens. Stress due to
responsibility responds to the Bach Flower treatment with elm. Many other Bach
Flower Remedies are available that would be selected according to the personality
and mood of the sufferer

Remedies are prescribed according to the individual and the cause and nature of
the anxiety and identifying the exact feeling underlying the problem. Agrimony
and aspen are useful for mild to moderate anxiety. For severe cases, use cherry
plum or red chestnut. Anxiety for no apparent reason may be treated with aspen.
The victims suffer from a persistent feeling that something bad is about to happen
them. Anxiety over the welfare of loved ones (such as worrying excessively about
the well-being of others) may be red chestnut; anxiety about inability to cope
would be elm or larch.

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22) BIOFEEDBACK

Biofeedback operates on the notion that we have the innate ability and potential to
influence the automatic functions of our bodies through the exertion of will
and mind. Biofeedback has recently been shown to give us what had
previously seemed an impossible degree of control over a variety of
physiologic events. It is a great tool to harness the power of mind-body
medicine. Biofeedback operates on the notion that we have the innate ability
and potential to influence the automatic functions of our bodies through the
exertion of will and mind.

Stress affects your muscles by causing them to tense and tighten. This, in
turn, can produce other aches and pains, such as headaches or backaches. By
helping you to become more attuned to your internal body functions, biofeedback
teaches you to control certain unhealthy conditions. Muscle biofeedback
equipment, for example, can measure the tension of your muscles and relay this
information to you. By focusing on this information, your mind becomes less
preoccupied with the problems causing stress, which in turn causes fewer
messages to be sent from your brain to your muscles telling them to stay tense.
You can use the information from the biofeedback instrument to make connections
between the information and the way you feel. This increases your awareness of
your own muscle tension and helps you learn to recognize tension when it first
begins. Biofeedback training also teaches you ways to control the tension before
other symptoms have a chance to develop.

Biofeedback is more effective if you combine it with relaxation techniques, self

hypnotism and psychotherapy. In this way you not only learn how to control your
reactions to stress but you can explore the causes of the stress and your thoughts
and behavior that contribute to it.

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Risk, Cautions and Contraindications - BioFeedback

Biofeedback therapy is not recommended for persons with severe psychosis,

depression, or obsessional neurosis, nor for debilitated patients or those with
psychopathic personalities. It is dangerous for diabetics and others with endocrine
disorders, as it can change the need for insulin and other medications. Please check
with your doctor to see whether this is an appropriate treatment for you

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CASE STUDY I

1) Fortune 50 company installs Stress Navigator on corporate intranet as in-

house stress control program; prior to program rollout, the site attracts 7,000
employees ready to reduce stress

The Situation: This Fortune 50 Company, like many others, realized that stress
was a significant problem, a major burden in both economic and human terms for
company and employees alike. They had tried various stress management
programs before, but with little success – employees weren’t utilizing the
programs. When they first saw the Stress Navigator Workshop, the company
realized that this program was different. When used as a portal to the Human
Resources, it could directly link employees to appropriate corporate benefits and
programs.

The Stress Navigator Workshop: This Company put the Workshop on their
corporate intranet as part of a pilot program for executives. The executives had
such a positive experience with it that they mentioned it to their co-workers and
others. Word of mouth spread, and before they knew it, more than 10% percent of
their 70,000 employees with access to the corporate intranet had taken the
workshop online. And this was before it was general knowledge that the program
was available. Stress Directions and the Stress Navigator Workshop answered a
need the company knew they had, but didn’t know how to resolve. Employees
recognized the opportunity immediately and got the help they needed.

The Resolution: When presented with a system that made sense, the organization
and individuals chose to take action towards health. It’s too soon to measure the
impact of Stress Directions on their bottom-line, but after a year on their intranet,
much of this company’s workforce has gone through the online program. The
company has settled on the Stress Navigator Workshop as their stress control
strategy and plans to keep it available for their employees indefinitely.

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CASE STUDY II

A young woman sought psychological services after her cardiologist referred her
for stress management and treatment of "heart attack" symptoms. This 36 year old
woman had the world by the tail. Marketing director for a local high-tech firm, she
was in line for promotion to vice president. She drove a new sports car, traveled
extensively, and was socially active.

Although on the surface everything seemed fine, she felt that, "the wheels on my
tricycle are about to fall off. I'm a mess." Over the past several months she had
attacks of shortness of breath, heart palpitations, chest pains, dizziness, and
tingling sensations in her fingers and toes. Filled with a sense of impending doom,
she would become anxious to the point of panic. Every day she awoke with a
dreaded feeling that an attack might strike without reason or warning.

On two occasions, she rushed to a nearby hospital emergency room fearing she
was having a heart attack. The first episode followed an argument with her
boyfriend about the future of their relationship. After studying her
electrocardiogram, the emergency room doctor told her she was "just
hyperventilating" and showed her how to breathe into a paper bag to handle the
situation in the future. She felt foolish and went home embarrassed, angry and
confused. She remained convinced that she had almost had a heart attack.

Her next severe attack occurred after a fight at work with her boss over a new
marketing campaign. This time she insisted that she be hospitalized overnight for
extensive diagnostic tests and that her internist be consulted. The results were the
same--no heart attack. Her internist prescribed a tranquilizer to calm her down.

Convinced now that her own doctor was wrong, she sought the advice of a
cardiologist, who conducted another battery of tests, again with no physical
findings. The doctor concluded that stress was the primary cause of the panic
attacks and "heart attack" symptoms. The doctor referred her to psychologist
specializing in stress.

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During her first visit, professionals administered stress tests and explained how
stress could cause her physical symptoms. At her next visit, utilizing the tests
results, they described to her the sources and nature of her health problems. The
tests revealed that she was highly susceptible to stress, that she was enduring
enormous stress from her family, her personal life, and her job, and that she was
experiencing a number of stress-related symptoms in her emotional, sympathetic
nervous, muscular and endocrine systems. She wasn't sleeping or eating well,
didn't exercise, abused caffeine and alcohol, and lived on the edge financially.

The stress testing crystallized how susceptible she was to stress, what was causing
her stress, and how stress was expressing itself in her "heart attack" and other
symptoms. This newly found knowledge eliminated a lot of her confusion and
separated her concerns into simpler, more manageable problems.

She realized that she was feeling tremendous pressure from her boyfriend, as well
as her mother to settle down and get married; yet, she didn't feel ready. At the
same time, work was overwhelming her as a new marketing campaign began. Any
serious emotional incident--a quarrel with her boyfriend or her boss--sent her over
the edge. Her body's response was hyperventilation, palpitations, chest pain,
dizziness, anxiety, and a dreadful sense of doom. Stress, in short, was destroying
her life.

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CONCLUSION

Without stress there would be no life at all. We need stress, but not too much
stress for too long (distress).

Our body is designed to react to two types of stress. Good stress helps keep us
alert, motivates us to face challenges, and drives us to solve problems. These low
levels of stress are manageable and can be thought of as necessary and normal
stimulation.

Problems can occur when over activation of the sympathetic system is

unnecessary. What we all need is to learn how to approach matters in more
realistic and reasonable ways. Strong reactions are better reserved for serious
situations. Manageable reactions are better for the everyday issues that we all have
to face

Thus, it can be safely stated that “Stress Management” has become one of the
most critical factors in today’s world also specially in an organization’s working
today and it will gain more important as the market becomes more and more
competitive.

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BIBLIOGRAPHY:-

SOURCES

Books:

1. Don’t sweat the small stuff.

- Richard Carlson.

2. Strategic Stress Management.

- Valerie J. Sutherland &

- Cary L. Cooper.

3. Managing Stress.

- Donald H. Weiss.

Articles:

1. How to cope with fear & stress.

- Reader’s Digest, May ’03.

2. Stress Busters.

- Midday, June 18 ‘03

3. Why Women are more stressed than Men.

- Midday, August 11 ‘03

4. Goofy now.

- Health & Nutrition, September 9 ‘03

5. Managing Stress.

- Times of India (Education Times)

September 15 ‘03

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Websites:

1. www.mindtools.com

2. Www.ivf.com/stress.html

3. http://www.stresstips.com/stress_article.htm

4. http://www.csbsju.edu/academicadvising/help/stresmgt.html

5. http://www.psywww.com/mtsite/smsymstr.html

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