Introduction

Introduction

Reader’s digest great dictionary of English language defines a medium as a “means

by which something is expressed communicated or achieved”. A dictionary of
communication and media studies defines a medium as “the physical or technical means of
converting a communication message into a signal capable of being transmitted along a given
channel. “Television, for example, is a medium which employs the channel of vision and
sound.

Media, like data, is the plural form of a word borrowed directly from Latin. The
singular, medium, early developed the meaning “an intervening agency, means, or
instrument” and was first applied to newspapers two centuries ago. In the 1920s media began
to appear as a singular collective noun, sometimes with the plural Medias. This singular use
is now common in the fields of mass communication and advertising, but it is not frequently
found outside them: The media is (or are) not ant business.

Media means Communicate pattern, This is Up to date Communicating with the

Public: Media profession is not confined to the limited hour’s job as in the case of other
sector From10 am to 5.30 pm, media is 24 hours job with rapid industrialization in the
developing countries and in the comparative environment, there is a tremendous pressure On
the organization to keep pace with the global environment for their survival progress, The
comparative work culture has contributed to an increased incidence of morbidity and
mortality in the management personnel due to their associated professional, social, Political,
environmental, economic and psychological stress. the health of media persons influences the
organization’ health.

Marshal McLuhan (1911-1980), a Canadian professor of University of and Toronto.

Communication theorist, in his book understanding the media –The extensions of man had
said,” The medium is the message”. Media continues process .hence, media persons,
men/women have to do a lot of more learning, discovering, researching, and mentoring to put
precepts into practice and evaluate practices and provide pointers to the future .This requires
creativity.

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Dr. Abdul Kalam .A.P.J, former presidents of India advised the youth.” learning gives
creativity, creativity leads to thinking, thinking provides knowledge, knowledge makes one
great”. This slogan is equally applicable to the media persons in this direction

Media persons have research bent of mind with interest and zeal. This requires the
great deal more of homework, hard work, smart work, teamwork and network. “Some
journalists risk intimidation, detention, and even their lives, simply for exercising their right
to seek, receive and impart information and ideas, through any media, and regardless of
frontiers,” Secretary-General Ban Ki-moon said in a message for the Day, which is observed
worldwide on 3 May.

Media Psychology is one of the most exciting and innovative branches of

Psychology to emerge in the 21st century. It is an applied and research branch of psychology
and part of a larger international and interdisciplinary trend in understanding the impact
media have on individuals and groups. Media Psychology seeks an understanding of how
people perceive, interpret, use, and respond to a media-rich world. In doing so, media
psychologists can identify potential benefits and problems and promote the development of
positive media.

Psychology is fundamental to understanding the impact on individuals and groups of

the integration of media technologies in our society. This field encompasses the full range of
human experience of media—including affect, cognition, and behavior—in activities, events,
theories, and practices, investigation news. Media include all forms of mediated
communication, such as pictures, sound, graphics, content and emerging technologies.

Print Media:

The Indian press is 230 years old, Indian print media is one of the largest print media
in the world. James Augustus Hickey is considered as the "father of Indian press" as he
started the first Indian newspaper from Calcutta, the Calcutta General Advertise or the
Bengal Gazette in January 1780. In 1789, the first newspaper from Bombay, the Bombay
Herald appeared.

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The first newspaper in an Indian language was the Samachar Darpan in Bengali. The
first issue of the newspaper daily was published by the Serampore Mission Press on May 23,
1818. In the same year, Ganga Kishore Bhattacharya started publishing another newspaper in
Bengali, the Bengal Gazette. On July 1, 1822, the first Gujarati newspaper the Bombay
Samachar was published from Bombay, which is still existent. The first Hindi newspaper, the
Oodunt Marthand began in 1826. Since then, the prominent Indian languages in which papers
have grown over the years are Hindi, Marathi, Malayalam, Kannada, Tamil, Telugu, Oriya,
Assamese, Urdu, and Bengali. Such as The Madras Courier (1785), The Bombay Herald
(1789) etc. soon followed. These newspapers carried news of the areas under the British rule.
The Times of India was founded in 1838 as The Bombay Times and Journal of Commerce by
Bennett, Coleman, and Company, a colonial enterprise now owned by an Indian
conglomerate. The Times Group publishes The Economic Times (launched in 1961),
Navabharat Times (Hindi language), and the Maharashtra Times (Marathi language).

In the 1950s 214 daily newspapers were published in the country, Now the Registered
Newspapers for India the total number of registered newspapers, periodicals was
65,000.there were 7100dailies,369 tri weeklies and biweeklies,22,116 weekilies,8,547
fortnightly,19456 monthlies and 2300 of other periodicals. News papers are published in
English and 18 principles languages listed in the eighth schedule of the constitution.

Radio:

All India Radio is 83 years old (1927-2010) first radio station floated by the Indian
broadcasting company (IBC).was inaugurated in Bombay by the viceroy lord Irvin on 23
july,1927,after liquidation of broadcasting company in India came under the control of
government from1 april,1930 with formation of ISBS Indian state broadcasting service The
ISBS was given present name All India Radio on June 8, 1936 and the name Akasavani from
1957.PrasarabBarathi,the autonomous body for AIR and DOORDARSHAN, came into
extended on 23,nov,1997. Present the network 225 radio stations and 356 transmitters which
provide coverage to 99.13 present of the population and reaches 91, 42% area of the country.
as many as 37 FM radio channels are on air at present. And AIR given permission many
community radios also in our country.

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Television:

Television in India is 50 years old (20090. the DOOR DARSHAN operates 26

channels, it covers 90.7% population in the country, there are more than 500 private TV
channels in India including transnational channels operating. according to NRS 2006, the
reach of satellite television has exceeded that print media with 230million individuals
watching television.

Internet:

The National Reader Ship Survey (NRS) has estimated that the internet usage in India
grew from a low base of 7.2 million to 10 million with the number of users growing by 30.5
% over 2005. Mobile phones have grown to 4.5 million individuals.

Cinema:

India produces a large number of feature films (700-1000) every year. 13, 000
cinema houses in the country, it is estimated that about 10 core people view films every
week.

Nature of Work in Media Persons:

Total Media Field we work on Journalists, Editors, and Media Coordinators Media
Planners, Media Correspondents, Props Managers, News Reporters, Broadcast Technicians,
Printing Technicians, Computer Technicians, News Anchors, Camera Men’s, Producers,
Marking Executives, Directors etc… working us media.

STRESS:

Stress is a Sudden Biological Change. It has become the curse of the 21st century and
is a silent killer in the modern world. Stress is the greatest danger to the information era.
Stress is the priceless poison for human life in the universe. It can disturb any one’s physical,
mental, emotional and behavioral balance. Stress can damage different parts of the human
body from muscles from tissues to organs and blood vessels. It can speed up pulse rate and

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respiration. It can raise blood pressure and body temperature. It can also interfere with the
body metabolism, digestion, appetite, sleep, sexuality and even fertility

Stress is a growing Public health concern affecting many individuals Both Physically
and Psychologically (Sobel 1995). Stress often puts a strain on Personal and Professional
relationships, leading to decreased self-satisfaction and poor Psychological adjustment
( Kanner, Coyne, Schaefer,&Lazzurs,1981; Linn&Zeppa,1984; Wolf & Kissling,1984). Over
the past 70 years, an increasing amount of research has evaluated stress and the adverse
effects it has on Psychological and physical health. As early as 1925 Hans Seyle observed the
Physiological effects stress has on a person.

Stages of stress:

There are three stages a person goes through while suffering from stress. Know more about
them...

Alarm Stage: This stage experiences an overacting of the sympathetic nervous system
wherein adrenaline and cortisol increase and blood flow away from the brain to the muscles.
As a result, dendrites shrink back in the brain to moderate the flow of information, slowing or
closing down the nonessential body functions. The whole body starts preparing itself to fight
against the reason of stress. The fear, excitement or pressure is evident on the sufferer's face.

Resistance Stage: In this stage, the body keeps making continuous efforts to cope with stress
and therefore feels run down and The person starts feeling irritated, overreacts to minor
situations and gets mentally and physically weak. Psychological, physical and behavioral
changes are also clearly visible.

Exhaustion Stage: If a student is preparing for his exam and despite every possible effort, he
is not able to relate to his studies, he is bound to get stressed. The stress could reach a height
where he/she may feel completely exhausted and helpless to the extent of committing
suicide. This is the exhaustion stage. This stage is further divided into two phases: The nature
of stress is two types-

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Eustress (Positive stress)

Distress (Negative stress)

The Positive Effects of Pressure: Sometimes, however, the pressures and demands that may
cause stress can be positive in their effect. One example of this is where sportsmen and
women flood their bodies with fight-or-flight adrenaline to power an explosive performance.
Another example is where deadlines are used to motivate people who seem bored or
unmotivated. We will discuss this briefly here, but throughout the rest of this site, we see
stress as a problem that needs to be solved.

Negative Effects of Pressure: In most work situations jobs, our stress responses cause our
performance to suffer. A calm, rational, controlled and sensitive approach is usually called for
in dealing with most difficult problems at work: Our social inter-relationships are just too
complex not to be damaged by an aggressive approach, while a passive and withdrawn
response to stress means that we can fail to assert our rights when we should.

Types of Stress:

Physical stress - exercise, hard labor, birth

Chemical stress - environmental pollution such as exposure to pesticides and cleaning
solvents, and the personal use of chemicals, such as drugs, alcohol, caffeine, and nicotine
Mental stress - high responsibility, long hours, perfectionism, anxiety, and worry
Emotional stress - anger, fear, frustration, sadness, betrayal, bereavement
Nutritional stress - vitamin and mineral deficiencies, protein or fat excesses or deficiencies,
food allergies
Traumatic stress - infection, injury, burns, surgery, extreme temperatures
Psycho-spiritual stress - relationship, financial or career pressures; issues of life goals,
spiritual alignment, and the general state of happiness

Journalists' and Media persons are professional work routines often place them in
disturbing and /or dangerous situations where they must confront their own vulnerability and
especially in the case of war correspondents and news photographers their own mortality.

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Inevitably they must deal with the psychological impact of the grieving and sometimes even
the shock and disorientation of the human subjects of their stories. Ironically, journalists in
such situations are often the ones ignored in terms of the emotional impact of what they are
witnessing. How do journalists cope in the face of profound human tragedy and personal
risk? Drawing on Sigmund Freud's conceptual model concerning the nature and working of
the human mental apparatus, and subsequent major contributions by others who elaborated
on and expanded the understanding of ego functions, this essay examines successful
journalists' mental activities that aid them in coping with stress in the course of their work.
The seasoned journalists interviewed offer introspective accounts of their professional
experiences, revealing the broad range of conscious choices they make in their work which
allow them to function at a high level in maximally challenging situations.

What are the causes of Media Person stress?

 Excessively high workloads, with unrealistic deadlines making people feel rushed,
under pressure and overwhelmed.
 Insufficient workloads, making people feel that their skills are being underused.
 A lack of control over work activities.
 24 hours Job (No Time Job)
 A lack of interpersonal support or poor working relationships leading to a sense of
isolation.
 People being asked to do a job for which they have insufficient experience or
training.
 Difficulty settling into a new promotion, both in terms of meeting the new role's
requirements and adapting to possible changes in relationships with colleagues.
 Concerns about job security, lack of career opportunities, or level of pay.
 A blame culture within your Duties where people are afraid to get things wrong or to
admit to making mistakes.
 Weak or ineffective management which leaves employees feeling they don't have a
sense of direction, or over-management, which can leave employees feeling
undervalued and affect their self-esteem.

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 Multiple reporting lines for employees, with each manager asking for their work to be
prioritized.
 Failure to keep employees informed about significant changes to the job, causing
them uncertainty about their future.
 A poor physical working environment, eg excessive heat, cold or noise, inadequate
lighting, uncomfortable seating, malfunctioning equipment, etc
 Individuals suffering from stress often display a range of signs that may be noticed by
colleagues and other managers.
 Major life changes
 Relationship difficulties
 Political Pressure
 Financial problems
 Being too busy less attachment of Children and family
 Changes to duties.
 Tight deadlines.
 Harassments
 Changes within the organization
 Insufficient skills for the job
 Poor relationships with bosses or colleagues
 Discrimination
 Long hours
 Poor knowledge of Technology
 Personal or Family Problems
 High Media Commiserations
 LOW Salaries, Financial Struggles
 Suffering fro maintain Family Relations

These signs include:

 Tiredness and irritability

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 Reduced quality of work

 Indecisiveness and poor judgment
 Loss of sense of humor
 Physical illness such as headaches, nausea, aches, and pains
 Seeming jumpy or ill-at-ease, or admitting to sleeping badly
 Increased sick leave
 Poor timekeeping
 Changes in working day patterns - perhaps by staying late or taking work home

You should also look for signs of more widespread problems among groups of employees,
for example:

 Arguments and disputes between staff

 General absenteeism
 An increase in grievances and complaints
 Greater staff turnover

Effects of Stress:

See the diagram to understand the basic effects of stress on various systems and organs of our
body: (Cornelia Richardson –Boredler (2007)

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Many of the effects of stress on mind and body are due to increased sympathetic
nervous system activity and an outpouring of adrenaline, cortisol and other stress-related
hormones. Stress creates anomalies in our body's homeostasis. When the extra chemicals in
our bloodstream don't get used up or the stress situation persists, it makes our body prone to
mental and physical illnesses .there are:

Psychological and Emotional:

 Feeling heroic, invulnerable, euphoric
 Denial
 Anxiety and fear
 Worry about the safety of self and others
 Anger
 Irritability
 Restlessness
 Sadness, grief, depression, moodiness
 Distressing dreams
 Guilt or "survivor guilt"
 Feeling overwhelmed, hopeless

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 Feeling isolated, lost, or abandoned

 Apathy
 Identification with survivors

Cognitive:
 Memory problems
 Disorientation
 Confusion
 The slowness of thinking and comprehension
 Difficulty calculating, setting priorities, making decisions
 Poor concentration
 Limited attention span
 Loss of objectivity
 Unable to stop thinking about the disaster
 Blaming

Behavioral:
 Change in activity
 Decreased efficiency and effectiveness
 Difficulty communicating
 Increased sense of humor
 Outbursts of anger, frequent arguments
 Inability to rest or "letdown"
 Change in eating habits
 Change in sleeping patterns
 Change in patterns of intimacy, sexuality
 Change in job performance
 Periods of crying
 Increased use of alcohol, tobacco, or drugs

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 Social withdrawal, silence

 Vigilance about safety or environment
 Avoidance of activities or places that trigger memories
 Proneness to accidents

Physical:
 Increased heartbeat, respiration
 Increased blood pressure
 Upset stomach, nausea, diarrhea
 Change in appetite, weight loss or gain
 Sweating or chills
 Tremors (hands, lips)
 Muscle twitching
 "Muffled" hearing
 Tunnel vision
 Feeling uncoordinated
 Headaches
 Soreness in muscles
 Lower back pain
 Feeling a "lump in the throat"
 Exaggerated startle reaction
 Fatigue
 Menstrual cycle changes
 Change in sexual desire
 Decreased resistance to infection
 A Flare-up of allergies and arthritis
 Hair loss

STRESS MANAGEMENT METHODS:

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Coping as a process’s process-oriented approach to coping is directed toward what an

individual actually thinks and does within the context of a specific encounter and how these
thoughts and actions change as the encounter unfolds. This approach differs from traditional
or disposition approaches, which attempt to identify what the person usually does or is most
likely to do.

Trait approaches assess stable personality characteristics. These characteristics are

usually thought of as ego structures that operate as dispositions applicable across diverse life
situations. Most trait measures evaluate coping along single dimensions that address
confronting-avoiding or defensive styles.

The major weakness of trait measures of coping is that they tend to underestimate the
complexity and variability of actual coping processes. Naturalistic observation indicates that
coping is multidimensional and variable (Mechanic, 1962; Moos & Tsu, 1977; Murphy,1974)
depending on the nature of the stressful event (Menaghan,1983; Pearlin & Schooler, 1978;
Stone & Neale, 1984). The assessment of coping traits, however, has had only modest
predictive value with respect to actual coping processes (Cohen & Lazarus, 1973; Kaloupek,
White & Wrong 1984).

Coping, when considered as a process, is characterized by dynamics and changes that are
a function of continuous appraisals and reappraisals of the shifting person ‘environment
relationship (Folkman, Lazarus, Dunkel-Schetter, Delongis, Gruen, 1986). Shifts may result
from coping efforts that are directed outward toward changing the environment, or efforts
that are directed inward toward changing the meaning of the event. Shifts may also result
from environmental changes independent of the individual. Any shift in the person-
environment relationship leads to a reappraisal of what is happening, its significance, and
what can be done. This reappraisal then influences subsequent coping efforts.

Coping Strategies: This will be the most useful approach for preventing stress at work and
plan suitable remedial actions for Organizational and Individual growth. There Divided into
Four methods are applying our Research. They are used

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1. YOGA

2. MEDITATION

3. HYPNOSIS

4. LIFESTYLE MANAGEMENT

1. YOGA:

The term yoga comes from a Sanskrit word which means yoke or union.
Traditionally, Patanjali is the father of yoga. is a of method joining the individual self with
the Divine, Universal Spirit, or Cosmic Consciousness? Physical and mental exercises are
designed to help achieve this goal, also called self-transcendence or enlightenment. On the
physical level, yoga postures, called asanas, are designed to tone, strengthen, and align the
body. These postures are performed to make the spine supple and healthy and to promote
blood flow to all the organs, glands, and tissues, keeping all the bodily systems healthy. On
the mental level, yoga uses breathing techniques (pranayama) and meditation (dhyana) to
quiet, clarify, and discipline the mind. However, experts are quick to point out that yoga is
not a religion, but a way of living with health and peace of mind as its aims.

Indus Valley dating back to around 3000B.C the Upanishads that followed the Vedas
provide the main foundation of Vedanta philosophy (that espouses the idea of an absolute
consciousness called Brahma) and yoga teachings.

Around the sixth century, B.C. appeared the massive epic The Mahabharata written by
sage Vyasa and containing The Bhagavad Gita. Krishna explains to Arjuna the essence of
Yoga as practiced in daily lives ('Song of the Lord'), uses the term "yoga" extensively in a
variety of ways. In addition to an entire chapter (ch. 6) dedicated to traditional yoga practice,
including meditation, it introduces three prominent types of yoga:

 Karma yoga: The yoga of action.

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 Bhakti yoga: The yoga of devotion, note Krishna had also specified devotion itself
was an action similar to above.
 Jnana yoga: The yoga of knowledge.

The backbone of Raja Yoga is furnished by Patanjali's Yoga Sutra, thought to have been
written in the third century B.C. The classical text on Hatha Yoga, the Hatha Yoga Pradipika
which describes the various asanas and breathing exercises which form the basis of the
practice of modern yoga, was compiled much later by a yogi named Svatmarama. In the
modern perspective, Yoga is one of the most effective and wholesome forms of experience to
control the waves of thought by converting mental & physical energy into spiritual energy.
Yoga eases away pent-up tension, rejuvenates the body & soul, enhances concentration,
cures diseases and keeps a hold on the aging process.

The dimensions of yoga are sometimes depicted as a tree with eight limbs:
 Pranayama (breathing)
 Asana (postures)
 Yama (restraint)
 Niyama (healthy observances)
 Pratyahara (sensory withdrawal)
 Dharana (concentration)
 Dhyana (meditation)
 Samadhi (higher consciousness)

Bhaktivedanta Swami A.C Prabhupada translates it as "Be steadfast in yoga (yoga-

sthaḥ), O Arjuna. Perform your duty (kuru karmani) and abandon all attachment (Sangam) to
success or failure (siddhi-asiddhyoḥ). Such evenness of mind (samatvam) is called yoga.

Madhusudana Sarasvati (b. circa 1490) divided the Gita into three sections, with the first
six chapters dealing with Karma yoga, the middle six with Bhakti yoga, and the last six with

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Jnana (knowledge). Other commentators ascribe a different 'yoga' to each chapter, delineating
eighteen different yogas.

In the 1960s, Among the teachers of Hatha yoga who were active in the west in this
period were Iyengar B.K.S., Pattabhi Jois k, and Swami Vishnu-devananda, and Swami
Satchidananda. A second "yoga boom" followed in the 1980s, as Dean Ornish, a follower of
Swami Satchidananda, connected yoga to heart health, legitimizing yoga as a purely physical
system of health exercises outside of counter culture or esotericism circles, and unconnected
to a religious denomination.

The parallels between Yoga and Samkhya were so close that Max Müller says that
"the two philosophies were in popular parlance distinguished from each other as Samkhya
with and Samkhya without a Lord. The intimate relationship between Samkhya and Yoga is
explained by Heinrich Zimmer:

Hatha yoga is often a general term used to describe many different types or styles of
yoga. If a class is called "Hatha yoga," it will include both breathing and physical exercises
or postures. Other styles of yoga can be more intense. Among the more popular styles of
yoga are

 Patanjali -Ashtanga or Power yoga -- a more demanding workout where you

constantly move from one posture to another ("flow").
 Bikram, or Hot, yoga -- a series of 26 asanas (postures) practiced in a room that is 95
to 100 degrees in order to warm and stretch the muscles, ligaments, and tendons, and
to purify the body through sweat.
 Integral -- a gentle type of yoga that may include breathing exercises, chanting, and
meditation.
 Iyengar -- emphasizes great attention to detail and precise alignment of the body, and
holding poses for long periods of time.
 Kundalini -- emphasizes the effects of breath on the postures, with the aim of freeing
energy in the lower body to move upwards.

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 Viniyoga -- adapts postures to each person's needs and abilities, and synchronizes
breath and postures. Breath leads the body into each posture.

How Yoga Works:

Scientists don't know exactly how yoga works for good health. Some say it reduces
stress like other mind-body therapies, and others believe that yoga promotes the release of
endorphins, natural painkillers, and mood elevators, from the brain. Studies show yoga can
lower heart rate and blood pressure, increase muscle relaxation, and increase breathing
capacity.

All branches of yoga mentioned above use three major techniques: breathing, exercise
(asana or postures), and meditation. These three techniques have been shown to improve
health in many ways:

 Breathing lessons -- in yoga, breath work is known as pranayama. Pranayama

increases blood circulation and reduces oxygen consumption. That brings more
oxygen to the brain and improves the way your body uses oxygen. Breathing
exercises can also increase how much air you can draw into your lungs. Getting lots
of air into your lungs helps you feel alert and focused.
 Asanas (postures) -- provide a gentle-to-intense workout that enhances strength,
flexibility, and balance.
 Meditation -- quiets the mind and brings on both physical and emotional relaxation,
which helps reduce blood pressure, chronic pain, anxiety, and cholesterol levels.
 Psychological Benefits-- Regular yoga practice creates mental clarity and calmness,
increases body awareness, relieves chronic stress patterns, relaxes the mind, centers
attention and sharpens concentration.

2. MEDITATION:

Meditation is an ancient technique to revive your weary soul and help you deal
effectively with stress and helps you rediscover a sense of profound peace and inner
calmness., Meditation one of the eight limbs of yoga outlined in Patanjali`s Yoga Sutra is the

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final step before attaining spiritual bliss. The great seer has described yoga as —yogas
chittavrittinirodhah, which means completely shutting out all kinds of mental fluctuations.
When such a stage is reached, meditation (dhyana) is perfected, resulting in yoga (union of
individual consciousness with the cosmic consciousness). That is the zenith of meditation.

According to Swami Vishnu Devananda, meditation is "….a continuous flow of

perception or thought, just like the flow of water in a river." A practice wherein there is a
constant observation of the mind, meditation brings awareness, harmony and natural order
into life. It helps you dig deep into your inner self to discover the wisdom and tranquility that
lie within. Meditation is a natural state of consciousness that isn't learned, any more than one
learns to sleep. When the mind becomes one-pointed and steady, it will naturally go beyond
the normal mundane awareness into the state referred to as Meditation.

According to Perez-De-Albeniz & Holmes (2000), the different techniques of

meditation can be classified according to their focus. Some focus on the field or background
perception and experience, also called mindfulness; others focus on a preselected specific
object and are called "concentrative" meditation.

Yoga (Devanagari) is one of the six schools of Hindu philosophy, focusing on

meditation. In India, Yoga is seen as a means to both physiological and spiritual mastery.
There are several types of meditation in Hinduism. These include (but are not limited to):

 Vedanta, a form of Jnana Yoga.

 Raja Yoga as outlined by Patanjali, which describes eight "limbs" of spiritual
practices, half of which might be classified as meditation. Underlying them is the
assumption that a yogi should still the fluctuations of his or her mind: Yoga cittavrrti
nirodha.
 Surat Shabd yoga, or "sound and light meditation"
 Japa Yoga, the repetition of a mantra is very important
 Bhakti Yoga, the yoga of love and devotion, in which the seeker is focused on an
object of devotion, eg Krishna

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 Hatha Yoga, in which postures and meditations are aimed at raising the spiritual
energy, known as Kundalini, which rises through energy centers known as chakras

Although the term meditation is usually associated with one's body assuming a static,
"meditative" posture, the dynamic types of meditation, widely used in Karma Yoga, are also
quite widespread. An example of such an activity could be Natya Yoga or a Shamanistic
dance, such as described by Carlos Castaneda.

Sri Aurobindo used to meditate while walking. Osho, earlier named Rajneesh,
introduced the meditation techniques which he termed Active Meditations, which begin with
a stage of activity — sometimes intense and physical — followed by a period of silence. He
emphasized that meditation is not concentration. Dynamic meditation involves a conscious
catharsis where one can throw out all the repressions, express what is not easily expressible
in society, and then easily go into silence. Some of his techniques also have a stage of
spontaneous dance.

Ways to Meditate can include:

Guided meditation: Sometimes called guided imagery or visualization, with this method of
meditation you form mental images of places or situations you find relaxing. You try to use
as many senses as possible, such as smells, sights, sounds, and textures. You may be led
through this process by a guide or teacher.

Mantra meditation: In this type of meditation, you silently repeat a calming word, thought
or phrase to prevent distracting thoughts. Transcendental meditation is a type of mantra
meditation in which you achieve a deep state of relaxation to achieve pure awareness.

Mindfulness meditation: This type of meditation is based on being mindful, or having an

increased awareness and acceptance of living in the present moment. You focus on what you
experience during meditation, such as the flow of your breath. You can observe your thoughts
and emotions but let them pass without judgment.

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Qigong: This practice generally combines meditation, relaxation, physical movement and
breathing exercises to restore and maintain balance. Qigong (cheese-kung) is part of
traditional Chinese medicine.

Tai chi: This is a form of gentle Chinese martial arts. In tai chi (TIE-cheese), you perform a
self-paced series of postures or movements in a slow, graceful manner while practicing deep
breathing.

Meditation is a relaxation technique that involves mostly the mind, which in turn
affects the physical body as well. This technique can be used as a stress reducer. Instilling
your mind and body, you can forget for a short period the many trials of the day. Studies have
shown that meditation can have beneficial effects on the health of the body as well as
positive results in stress reduction levels. There are several ways to meditate. You can
meditate quietly alone or within a group. Meditation can occur during times of activity or at
times you deem relaxing such as reading when or where to meditate depends entirely on your
own preferences. Meditation has been around for thousands of years. Originally done to
commune with oneself spiritually and for other religious reasons, meditation has become an
important tool into days stressed out society.

3. HYPNOSIS:

The word "hypnosis" (from the Greek hypnos, "sleep") is an abbreviation of James
Braid's (1844) term "neuro-hypnotism", meaning "sleep of the nervous system". A person
who is hypnotized displays certain unusual characteristics and propensities, compared with a
non-hypnotized subject, most notably hyper-suggestibility, which some authorities have
considered a sine qua non of hypnosis. For example, Clark L. Hull, probably the first major
empirical researcher in the field, wrote, If a subject after submitting to the hypnotic
procedure shows no genuine increase in susceptibility to any suggestions whatever, there
seems no point in calling him hypnotised...

Hypnosis is often applied in order to modify a subject's behavior, emotional content,

and attitudes, as well as a wide range of conditions including dysfunctional habits, anxiety,
stress-related illness, pain management, and personal development.

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 Introduction

Hypnosis is often confused with Mesmerism, its historical precursor. As Hans

Eysenck writes, The terms "mesmerise" and "hypnotise" have become quite synonymous,
and most people think of Mesmer as the father of hypnosis, or at least as its discoverer and
first conscious exponent. Oddly enough, the truth appears to be that while hypnotic
phenomena had been known for many thousands of years, Mesmer did not, in fact, hypnotise
his subjects at all. It is something of a mystery why popular belief should have firmly
credited him with a discovery which in fact was made by others .In the 1700s Franz Anton
Mesmer held that trance and healing were the result of the channelling of a mysterious
"occult" force called "animal magnetism." In the mid-18th Century, this became the basis of a
very large and popular school of thought termed "Mesmerism". However, in 1843, the
Scottish surgeon and physician James Braid proposed the theory of hypnotism as a radical
alternative, in opposition to Mesmerism. Braid argued that the occult qualities of Mesmerism
were illusory and that its effects were due to a combination of "nervous fatigue" and verbal
suggestion. A bitter war of words developed between Braid and the leading exponents of
Mesmerism.

In 1895 Sigmund Freud and Joseph Breuer published a seminal clinical text entitled
Studies in Hysteria (1895) which promoted a new approach to psychotherapy. Freud and
Breuer used hypnosis to regress clients to an earlier age in order to help them remember and
abreact supposedly repressed traumatic memories. Although Freud gradually abandoned
hypnotherapy in favour of his developing method of psychoanalysis, his early work
continued to influence many subsequent hypnotherapists. However, as Freud later conceded,
his French rival Pierre Janet had already published a case study describing the use of age
regression in hypnotic psychotherapy, a few years earlier.

How does Hypnosis work?

During hypnosis, your body relaxes and your thoughts become more focused. Like
other relaxation techniques, hypnosis lowers blood pressure and heart rate, and changes
certain types of brain wave activity. In this relaxed state, you will feel at ease physically yet
fully awake mentally and may be highly responsive to suggestion. If you are trying to quit
smoking, for example, a therapist's suggestion may help convince you that you will not like

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 Introduction

the taste of cigarettes in the future. Some people respond better to hypnotic suggestion than
others.

Self Hypnosis:

Self-hypnosis is the method of hypnotizing oneself with ones own voice or thoughts.
Affirmations or positive statements are based on rational thinking, which are used to
overcome stress and anxiety. These affirmations are repeated again and again in the sub
conscious mind, so that the person is motivated to achieve his goals and targets. But self-
hypnosis can also be done without affirmations, depending on the need of the person.

Self hypnosis helps in relaxation of body, relieving anxiety, subsiding of stress

hormone like adrenalines, frees mind of unpleasant thoughts, changes the outlook towards
life and makes mind more focused towards good vision and goals. Self- hypnosis is much
cheaper as you need not consult your hypnotherapist every time.

10 steps to overcome stress

Step 1- Sit in a comfortable and calm place.

Step 2- Close your eyes and take a deep full breath and exhale completely, till the bottom of
your lung. Inhale one more time to let in clean, refreshing air. Hold it in for 5 seconds and
then exhale again. Repeat this for 2-3 times till you feel relaxing all over. This cleans the
lungs and fills it with fresh air and also gives relaxation to lungs.

Step 3- Focus your attention on knees and relax it first. Follow the same to your calf, ankle,
feet and toes and relax them all. You will feel as if everything below your knee is loose and
relaxed.

Step 4- Relax your thigh, hip and waist the same way slowly. You must feel your thigh fell
heavy and relaxed in your seat.

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 Introduction

Step 5- Next relax your chest. Relaxing your chest means also relaxing your internal organs
like lungs, heart, stomach etc. Allow your breathing to be effortless and deeper, more regular
and much relaxed.

Step 6- Follow the same way to relax your shoulder, arm, forearm, hand , fingers, neck and
throat. Let your head droop loose in your neck as all the neck muscles relax.

Step 7- Next relax your face muscles completely till it is smooth and loose. Relax your jaw
and let the teeth not touch each other. Relax the muscles around the eye.

Step 8- You feel as if all your fears, worries and tensions are coming down from your head to
toes through the shoulder, chest, hip, thigh, knee, calf, ankle and foot.

Step 9- Deepen your thought. Tell the affirmation or positive statement that you have
prepared for the day calmly. Repeat the relaxation exercises and the affirmations
simultaneously for 8-10 times.

Step 10- Open your eyes and feel the change. Now you will feel as if you had woke up from
a very long deep sleep. You feel more relaxed, energetic and refreshed like never before and
your mind and body are very clear.

Try to do these 10 steps daily or at least 3-4 day a week for 15-20 minutes. The
results are highly beneficial and ever lasting. You will notice slow but steady improvement
daily. Your thinking becomes more philosophical and your body and mind are relieved from
day to day distresses. Even long term-unsolved issues that were disturbing become a less
important matter to you in the long run.

The "hypnosis” is use exercises that bring about deep relaxation and an altered state
of consciousness, also known as a trance. A person in a deeply focused state is unusually
responsive to an idea or image, but this does not mean that a hypnotist can control the
person's mind and free will.

4. LIFE STYLE MANAGEMENT:

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 Introduction

Life Style Methods is Recorded Indian Traditional Ancient tips. Modern life often
violates the principles of natural living. We work long hours in offices with artificial light and
air conditioning systems. We rush from one mundane task to the next while being bombarded
with advertising, constant noise and pollution. Pure water, air and food are becoming scarce
resources, in an environment that is becoming increasingly toxic.Our lifestyles are often as
detrimental to our health as the environment. We don’t have time to prepare breakfast. We eat
a fast-food lunch at our desk and a pre-prepared dinner in front of the television. Coffee
keeps us alert, alcohol ‘relaxes’ us and drugs treat our ailments. When the weekend arrives
we are so exhausted that we often don’t even have time to really enjoy! And then it is
Monday again with that familiar feeling of dread. We are back in the race of trying to make
enough money to buy processed food, gadgets to save us time and amusements to distract us
from the monotony of our lives. In our efforts to seek pleasure we are working hard to
achieve personal suffering and poor health. The modern age with its fast-paced life has taken
its toll on the family life of people in general. After the day’s hard work people are left with
almost no time to even talk to other members of the family. This has created a sort of
artificial barrier between each other. The net result is utter non-cooperation and incongruence
—the son does not know where his father is going the next morning or the mother is not
aware of her daughter’s greatest day in school the next day. There are also examples of a
‘family’ of four living together as neighbors in separate rooms, with individual television
sets, bathrooms and wardrobes.

Lifestyle is broad terms that addresses nutrition, physical fitness, hygiene, sleep,
stress management, and is determined by one’s level of social adjustment, worldview,
culture, and personal choices.

Dina Charya (Daily Follow):

In Sanskrit the daily routine is called the Dinacharya. Din means 'day' and 'acharya'
means 'to follow' or 'close to'. So Dinacharya is basically an ideal daily schedule for us which
takes into account the nature's master cycle and suggests actions to follow. Veda recommends
that in order to be optimally healthy we should tune our bodies to the nature's master cycle
which in turn regulates the various other rhythms.

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 Introduction

Morning:

1. From 2 until 6, or until dawn, the Vata element is dominant. Waking up an hour
before dawn you utilize the Vata qualities in the nature. Vata is light, subtle and clear
and this helps in tuning the body to the delicate messages the nature sends. This is the
time when there is the most sattva in the air. It is the most fresh and pure time of the
day.
2. Drinking a glass or two of warm water helps in the elimination.
3. Brush the teeth and scrape the tongue.
4. Massage the body (abhyanga) with sesame oil. This massage need not be long and
cumbersome. Massaging the Scalp, forehead, temples, hand and feet for about 2 – 3
minutes is sufficient.
5. Bathe in water which is neither too hot nor too cold.
6. Exercise a little doing some Yoga postures and breathing exercises (Pranayam).
Meditate for about 15 minutes.
7. Breakfast should be warm, nourishing and wholesome

Noon:

Lunch should be taken early between 12 and 1P.M. this coincides with the peak Pitta
period, Pitta is responsible for the digestion. Ayurveda recommends that the lunch should be
the largest meal of the day. After the meal it is good to take a little walk, a couple hundred
steps only, to help the food digest. Anything more than a short nap should be avoided because
sleeping in the day is prohibited in Ayurveda.

Sun Down:

Sundown is a special time of balance between day and night. In this balance it is
easier for your mind to stop long enough so that you can see your Self. This is the time for
evening prayers and meditations in many cultures around the world.

Dinner: 6-7 P.M:

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 Introduction

 It should be taken around 6 – 7 P.M. It should be lighter than the lunch. The dinner
should be at least three hours before bedtime as gives the body ample time to digest
the food. Sleeping just after the dinner with a heavy stomach is not conducive to a
sound sleep.
 Walk to aid digestion for about 10 – 15 minutes.

Bedtime:

9.30 – 10.30 P.M.:Search to sleep so that you can get 6 to 7 hours of sleep before 4:30
am. A good practice is to massage the soles of your feet with a calming before going to bed.
This will calm your system and promote well being.

Samadosa samagnisca samadhatu malakriya/Prasannatmendriya mana swastha

ityabhidiyate// Susruta Samhita Sutra 15/48

Charaka identified three main causes that can create an imbalance in the tridoshas and
eventually lead to disease: Charaka, one of the founding-fathers of Ayurveda wrote in his
magnum opus, Charaka-Samhita, thus:

Dharmartha-Kama-Mokshanamarogyam Moolamuttamam
Rogastasyapahartaraha-Shreyaso-Jeevitasya Cha

“According to the Vedas, the purpose of human life is to strive for the following four
Purushartha (Great Goals)—Dharma (pursuing one’s religion), Artha (attaining economic
development), Kama (accomplishing regulated sense-gratification) and Moksha (attaining
liberation). The basic requisite for attaining all the four Purushartha is Arogya (health). The
greatest enemy of Arogya is Roga (diseases) that are the main obstacles for the human beings
in their path to the Great Goals.” We should imbibe the habit of keeping our mind in the
highest Guna (state). The mind has three Gunas (states). They are Sattva (knowledge, purity),
Rajas (action, passion) and Tamas (inertia, ignorance). As Sattva decreases, mental strength,
determination and the power to discriminate (to distinguish right from wrong) also decrease.
When such a state is prolonged, the mind becomes stressed. This may then lead to other
mental disorders like anxiety, depression, fear and nervous debility.

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 Introduction

There are different methods are ever use in stress of life, elimination of work
organization stressors) focuses on identifying and removing stressors in the workplace and
creating a healthy place of work. Examples are:

 Designing work so it is safe and healthy

 Creating flexible, balanced work schedules
 Providing family-friendly work (e.g. flexible hours, assistance/leeway in times of
emergency);
 Hazard identification – having systems for detecting the presence of stressors – either
by hazard ID methods or the ability for employees to report stress.
 Avoiding isolation and crowding in the workplace.
 Providing physical barriers to deter violence (e.g. in banks).
 Avoid unnecessary stress: Not all stress can be avoided, and it’s not healthy to avoid a
situation that needs to be addressed. You may be surprised, however, by the number
of stressors in your life that you can eliminate.
 Learn how to say “no” – Know your limits and stick to them. Whether in your
personal or professional life, refuse to accept added responsibilities when you’re close
to reaching them. Taking on more than you can handle is a surefire recipe for stress.
 Avoid people who stress you out – If someone consistently causes stress in your life
and you can’t turn the relationship around, limit the amount of time you spend with
that person or end the relationship entirely.
 Take control of your environment – If the evening news makes you anxious, turn the
TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the
market is an unpleasant chore, do your grocery shopping online.
 Avoid hot-button topics – If you get upset over religion or politics, cross them off
your conversation list. If you repeatedly argue about the same subject with the same
people, stop bringing it up or excuse yourself when it’s the topic of discussion.
 Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If
you’ve got too much on your plate, distinguish between the “shoulds” and the
“musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate
them entirely.

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 Introduction

 Alter the situation - If you can’t avoid a stressful situation, try to alter it. Figure out
what you can do to change things so the problem doesn’t present itself in the future.
Often, this involves changing the way you communicate and operate in your daily
life.
 Express your feelings instead of bottling them up. If something or someone is
bothering you, communicate your concerns in an open and respectful way. If you
don’t voice your feelings, resentment will build and the situation will likely remain
the same.
 Be willing to compromise. When you ask someone to change their behavior, be
willing to do the same. If you both are willing to bend at least a little, you’ll have a
good chance of finding a happy middle ground.
 Be more assertive. Don’t take a backseat in your own life. Deal with problems head
on, doing your best to anticipate and prevent them. If you’ve got an exam to study for
and your chatty roommate just got home, say up front that you only have five minutes
to talk.
 Manage your time better. Poor time management can cause a lot of stress. When
you’re stretched too thin and running behind, it’s hard to stay calm and focused. But
if you plan ahead and make sure you don’t overextend yourself, you can alter the
amount of stress you’re under.

Adapt to the Stressor: If you can’t change the stressor, change yourself. You can adapt to
stressful situations and regain your sense of control by changing your expectations and
attitude.

 Reframe problems. Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and
regroup, listen to your favorite radio station, or enjoy some alone time.
 Look at the big picture. Take perspective of the stressful situation. Ask yourself how
important it will be in the long run. Will it matter in a month? A year? Is it really
worth getting upset over? If the answer is no, focus your time and energy elsewhere.

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 Introduction

 Adjust your standards. Perfectionism is a major source of avoidable stress. Stop

setting yourself up for failure by demanding perfection. Set reasonable standards for
yourself and others, and learn to be okay with “good enough.”
 Focus on the positive. When stress is getting you down, take a moment to reflect on
all the things you appreciate in your life, including your own positive qualities and
gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude: How you think can have a profound affect on your emotional and
physical well-being. Each time you think a negative thought about yourself, your body reacts
as if it were in the throes of a tension-filled situation. If you see good things about yourself,
you are more likely to feel good; the reverse is also true. Eliminate words such as "always,"
"never," "should," and "must." These are telltale marks of self-defeating though, e.g.
Financial Adjustment, Health Adjustment, Family Adjustment, Office (Colleagues)
Adjustment.

Accept the things you can’t change: Some sources of stress are unavoidable. You can’t
prevent or change stressors such as the death of a loved one, a serious illness, or a national
recession. In such cases, the best way to cope with stress is to accept things as they are.
Acceptance may be difficult, but in the long run, it’s easier than railing against a situation
you can’t change.

 Don’t try to control the uncontrollable. Many things in life are beyond our control—
particularly the behavior of other people. Rather than stressing out over them, focus
on the things you can control such as the way you choose to react to problems.
 Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.”
When facing major challenges, try to look at them as opportunities for personal
growth. If your own poor choices contributed to a stressful situation, reflect on them
and learn from your mistakes.
 Share your feelings. Talk to a trusted friend or make an appointment with a therapist.
Expressing what you’re going through can be very cathartic, even if there’s nothing
you can do to alter the stressful situation.

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 Introduction

Learn to forgive. Accept the fact that we live in an imperfect world and that people make
mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving
and moving on

Tips to Overcome in time Stress:

1. Sit in a comfortable and calm place

2. Close your eyes and take a deep full breath and exhale completely, till the bottom of
your lung. Inhale one more time to let in clean, refreshing air. Hold it in for 5 seconds
and then exhale again. Repeat this for 2-3 times till you feel relaxing all over. This
cleans the lungs and fills it with fresh air and also gives relaxation to lungs.
3. Always welcome your day with a broad smile. Feel as if you are beginning a new life
everyday.
4. Carry a detailed sketch on your work schedules. Write what you should do on the
same day and what you should not do.
5. Have a positive approach towards life. Be optimistic and always hope for the good.
6. Avoid confusing yourself with many things. Relax and share your feelings with your
family and friend
7. Bring changes in life daily to overcome the feeling of usual routine days. Do
something new everyday to make life more interesting.
8. Always maintain your composure. Don’t worry about other people’s jealous talks
9. Effectively managing time is also an invaluable skill in coping with stress.
10. Effective communication is to the success of all kinds of relationships. Stress—the
real `bug` in our lives, generally comes from the interaction with others and demand
from modern way of living. A hiccup in communication at any level is most likely to
lead you into a stress situation.
11. Listen Miscommunication contributes to frustrating and mistrusting situations.
12. Life is short and it is much better spent positively than negatively. Realize that if you
spend all your time getting angry, you will miss out on the many joys and surprises
that life has to offer.
13. Respect Body signals, Colleges, Home live.
14. Stop worrying.

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15. Know your limits: Don’t try to fit too much in, over commit yourself or attempt to
over achieve to the point of breaking down.
16. Learn from the lesson: Sometime stress can be caused because of a mistake you have
made or some other adverse circumstance that has occurred. Rather than brooding
over it, look at the lessons that can be learnt from the experience.
17. Be prepared; If you are stressed about an upcoming event that relies on you
performing well, the key is to be well organised and prepared. Create a plan that will
ensure your preparation is thorough and stick to that plan.
18. Express yourself artistically: Express yourself artistically. Any form of artistic self
expression such as painting, drawing or modelling can be a great form of stress relief
helping you process emotions built up over time and heal painful memories.
19. Look for the opportunity in crisis: Look for the opportunity in crisis. Consider the
benefits and rewards that you will reap when addressing a problem or challenge. This
positive approach will change your perception of the situation and reduce your stress.
20. Make changes slowly: Make changes slowly. Self imposed changes can bring about
stress. Do not underestimate the significance of change. Therefore if you make
changes, have patience, pace yourself and change the easy things first.
21. Develop your negotiation skills: This will not only help you to resolve stressful
situations and conflicts, but also help you become more confident and assertive. Such
skills will assist in creating better personal and professional relationships.

Unhealthy ways of coping with Stress:

These coping strategies may temporarily reduce stress, but they cause more damage in the
long run:

 Smoking  Using pills or drugs to relax

 Drinking too much  Sleeping too much
 Overeating or undereating  Procrastinating
 Zoning out for hours in front of the TV  Filling up every minute of the day to
or computer avoid facing problems

 Withdrawing from friends, family, and  Taking out your stress on others
activities (lashing out, angry outbursts, physical
violence)

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 Introduction

Adopt a Healthy Lifestyle: You can increase your resistance to stress by strengthening your
physical health.

 Exercise regularly: Physical activity plays a key role in reducing and preventing
the effects of stress. Make time for at least 30 minutes of exercise, three times per
week. Nothing beats aerobic, Yoga, Stretching exercise for releasing pent-up stress
and tension.
 Eat a healthy diet: Well-nourished bodies are better prepared to cope with stress, so
be mindful of what you eat. Start your day right with breakfast, and keep your energy
up and your mind clear with balanced, nutritious meals throughout the day.
 Reduce caffeine and sugar: The temporary "highs" caffeine and sugar provide often
end in with a crash in mood and energy. By reducing the amount of coffee, soft
drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll
sleep better.
 Avoid alcohol: cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary. Don’t avoid or
mask the issue at hand; deal with problems head on and with a clear mind.
 Get enough sleep: Adequate sleep fuels your mind, as well as your body. Feeling
tired will increase your stress because it may cause you to think irrationally.
 Start early: Always starts your day at a new job or a new task, ten minutes earlier
than planned. You will sufficient time to analyze the new environment and culture or
think how things are to be worked out.
 Take your holidays: Life is short. Take some break and enjoy some holidays.
Remove stress on a beautiful beach. Be in harmony with nature. Temples You can
have a weekend off in a wild sanctuary or go on a tour or visit your friends and
relatives.
 Meditate regularly: Meditation has a positive effect physically, emotionally and
psychologically and can produce a state of relaxation that benefits the heart, the brain,
the lungs and blood.

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 Introduction

 Tai Chi: It is not just a series of physical movements which is beneficial to the body,
but is also made up of meditative and deep breathing exercises, Warm up which
provides a calming effect and better sense of well being.
 Develop a balanced life style: That focuses on all aspects of your life, including you
work/studies, your family and relationships, your social life, your interests, your
spiritual needs and most importantly you.
 High energy foods: High energy foods into your diet such as bananas, pineapple,
strawberries, iron, vegetables, leafs, fruits, spinach and cabbage, red meats and even
high-energy smoothies.
 Drink herbal tea: Different herbs are known for target and support specific parts of
the body including the nervous, circulatory and cardiovascular systems. It is the ideal
drink for dealing with stress and other ailments including colds, flu and fatigue.
 Gardening; Take up gardening. Gardening not only allows you to connect to Mother
Nature, but also serves as a great form of physical activity. Research has also shown
that being in a garden or even just viewing can relieve stress.
 Talk to friends and family Talk to friends and family: Sometimes is helps to talk to
friends and family when you are feeling stressed. While they are not professional
counselors, talking to them give you a chance to express your feelings and vent.
 Develop a hobby: Develop a hobby. Getting immersed in a hobby or interesting
activity is a great form of stress relief. It allows you to forget the outside world for a
while.
 Sex: Sex can be a great stress reliever. It not only takes your mind off your worries,
for a period of time, it promotes deep breathing, physical activity and provides a great
sense of touch.
 Watch: Watch a professional game of football, cricket, tennis, Good Movies or
Comedy shows etc...
 Enjoy life: Enjoy life. Consider every day that you live to be a blessing, not a curse.
We are here on this earth to experience both the good and bad, and everything in
between. Enjoy it. Learn and grow from it.
 Play: Play games. Regardless of how busy you are, playing card games like Go Fish,
or board games stress balls, such as trivial Pursuit, can actually relieve stress.

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 Introduction

 Maintain a spiritual practice: Maintain a spiritual practice like Repeat a mantra

“OM” and Visit Temples A personal spiritual practice that nurtures your soul, such as
meditation, prayer or regular visits to your place of worship, is a great approach
towards enhancing your emotional health and managing stress.
 Bath: Take a hot bath. Heat increases circulation of blood to the tissues, including the
muscles, which can help you relax.
 Touch: Shake Hands etc.. is Also a good stress reliever and Develop Attachment to
others.
 Eating Foods: eating fresh seasonal vegetables, leafy greens fruits, vitamins B, C,
Minerals including magnesium, selenium and zinc.
 Reading: Read mind soothing, Read self help and self improvement books.
 Write Stress Dairy: Strength, Weakness and Puzzles How happy you feel now, how
you stressed feel now, the symptom you feel, if you're recording an event, how well
you handled it.
 Clothes: Avoid tight-fitting clothes, clothes that might be too tight, make you feel too
hot or too cold, or make your feet hurt can make you feel more physically tense and
contribute to the stress you feel.
 Massage: Massage by gradual Pressing and Releasing the Muscles. So get loosened
and their tightness and tension.
 Acupressure: By pressing various Points in the body located in hands, feet, face, and
spine in the body are balanced. and removing tension and stress.
 Music: Music is great power in soothing a tried and tense mind, a distracted mind
easily becomes centered on pleasant music songs or chanting of mantras. However,
Classical music, Old melodious songs, Devotional music and bhajans have been
found to e generally soothing for a restless and disturbed mind.
 Colors: Colors is based on the ancient art of using colour and light to treat stress and
related altering the colours that surround us, it is possible to enhance health and well-
being.
 Sticker your phone: Place a smiley sticker on your phone. or Stcker in inspirational
quotes, Arts and motivate posters, Photos It will remind you that you are making or
answering a as your life.

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 Introduction

 Sing: Singing can be a beautiful and liberating form of stress relief. Express yourself
loudly or quietly, in public or just in the shower. It doesn’t matter if you don’t have a
musical bone in your body. You don’t need to be on key, just enjoy yourself.
 Get a pet: Get a pet. Whether it is a dog, cat or a hamster, your pet gives you an
opportunity to show and share love and affection. Studies have shown that pets help
reduce blood pressure and stress. Pets promote a healthier lifestyle and can even
provide better social support than humans.
 Get a window: Make your office on beautiful site. Gazing for a while on beautiful
site of window will relieve stress. Have a cup of coffee near the window. You will feel
relief.
 Smells: Essential oils can also be inhaled, using an oil burner or breathing in an
infusion and can also be very beneficial when added to baths .smells blend to relieve
the mental fatigue you might experience after a long day at work or when you’re just
plain tired of thinking and want to drift away to a peaceful place...If you have to work
in an air conditioned or stuffy building, using essential oils in a diffuser or spritzing a
spritzer can really clear the air. Geranium, Lavender, Lemon, Peppermint and
Rosemary are all excellent for a quick pick me up. Try Chamomile, Lavender or
Sandalwood oil. All are thought to help combat stress and tension.
 Good Air: The most important element required by body is present in the air that
surrounds us. It is the primary fuel of our body. The main source of oxygen on earth is
photosynthesis by vegetation like trees, shrubs and other green plants. It purifies our
blood and activates the cell of our body. Plants take up carbon dioxide from the air for
their nutrition and growth and in turn release oxygen into the air.
 Relaxation Effects: Relaxation effects like Walking, Swimming, Dancing and
Shaking of Body, Rocking.
 Imagination: Try positive visualization or guided imagery. Think about a time or
place when you were relaxed and content. By recreating the situation in your mind,
recalling the sights, smells and sounds, your emotions will change which will have a
positive effect on you physically.
 Help others: Help others especially those less fortunate than yourself. Providing such
service not only benefits others, but also gives you an opportunity to focus on matters

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 Introduction

other than your own. You may also learn that you are actually better off than a lot of
other people.
 Change your situation: Change your situation. If your job is just causing you too
much stress and can not be dealt with, or if there are issues in your relationship that
can not be addressed it might be time to move on. Do not be afraid to consider this
option. Count to 10: Before you say or do something you’ll regret, step away from the
stressor and collect yourself,
 Remove or modify irrational beliefs: Your beliefs greatly influence your perception
on life. Beliefs such as “I am no good” or “No one cares about me” can significantly
contribute to your stress.
 Peace: Live in peace. Don’t look for arguments just for the sake of it or go out of
your way to see the bad side of people. You will inevitably cause yourself angst and
stress. Rather look at the positive side of people and what they have to offer as human
beings.
 Visit: Nature soothing, enjoyment of places, Picnics etc.
 Pray to God: If you believe in God, then Don’t just ask for help, talk about what
happened during your day. Knowing you are not alone and that you can talk to a
being that is all powerful and merciful is a great form of stress relief.
 Drink ample water: Drink ample water. On average you should be drinking eight
glasses of water per day, otherwise you run the risk of becoming dehydrated which
can result in feeling lethargic and low in energy, and hence more susceptible to stress.

In view of the above, researchers predict that employees of Media Persons must be
experiencing different levels of occupational stress and using different coping strategies.
Employees in this organization are mildly different in their need for achievement and work
value preferences.

Keeping all this in view, a study has been proposed to investigate the Reducing the
stress, occupational stress & coping Strategies among Media employees in Indian context.

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