Understanding

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Understanding Managing

• STRESS
• The Holistic Way

By Khushal Kumar
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What is stress?What is mental illness?

• How it is created
• dealt with?

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Non-specific response to any demand Threats?
GOOD STRESS
BAD STRESS
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What does stress reaction consists of ?

• Fight or flight response
• Provide strength response to run away from danger
  
• Out pouring of adrenalins stimulate hormones in
  the blood along with stress hormones in our body,
  which are intended to be protective.

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What changes it brings

• Increase in heart rate
• Increase in blood pressure (more blood to brain
  muscles)
• Faster breathing (increase of oxygen supply)
• Tensing muscles (ready for action)
• Increase mental alertness sensitivity of sense
  organs (assess situation act quickly)
• Less blood to skin, digestive tract, liver
  kidney (where blood is less needed in times of
  crisis)
• Increase in blood sugar, fats and cholesterol
  (extra energy)
• Rise in platelets blood clotting factors
  (prevent haemorrhage in case of injuries)

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Common symptoms of stress

• Physical
• Fatigue, headache, insomnia, muscles
  ache/stiffness (especially neck shoulder lower
  back
• Heart palpitation, chest pains, abdominal cramps,
  nausea, trembling, cold extremities, flushing or
  sweating frequent cold running nose.

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Common symptoms of stress

• Mental
• Decrease in concentration and memory
• Indecisiveness
• Mind racing or going blank
• Confusion
• Loss of sense of humour

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Emotional

• Anxiety, nervousness,
• Depression, anger, frustration,
• Worry, fear, irritability,
• Impatience, short temper
• Extreme action,
• Suicidal thoughts

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Behaviour

• Pacing, fidgeting
• Nervous habits ( Nail biting, foot-tapping)
• Increased eating, smoking, drinking
• Crying, yelling,
• Blaming
• Throwing things or hitting - Violence

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Causes of stress

• Two kinds
• Internal
• External

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External

• Physical environment Noise, bright light, heat
  confined space
• Social (interaction with people) rudeness,
  bossiness, aggressiveness
• Organisational Rules, regulation,red
  tapedeadline.
• Major events Death of relative, lost job,
  promotion,new baby, marriage.
• Daily hassles communing, misplacing keys,
  mechanical brake down

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Internal

• Lifestyle Choice Caffeine, not enough sleep,
  overloaded schedule
• Negative self talk pessimistic thinking,
  self-criticism,overanalysing
• Mind traps unrealistic expectation, taking
  things personally, all-or-nothing thinking,
  exaggerating, rigid thinking
• Stressful personality traits perfectionist,
  fastidious,workaholic, pleaser

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Most stress is self generated

• How can we overcome stress?

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Change lifestyle habits

• Decrease caffeine (coffee,tea,colas,chocolates)
• Well-balanced diet
• Decrease junk food
• Regular exercise work out 30 minutes
• Adequate sleep what you need
• Leisure time self occupied
• Relaxation exercise - meditation

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Change a stressful situation

• Time money (energy) management
• Assertiveness Ability to say no
• Problem solving
• Possibly leaving a job or relationship

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Change your thinking

• Look at things more positively
• See problem as opportunities
• Refute negative thoughts
• Keep sense of humour
• Diversion going away on a vacation
• Distraction keep away from problems

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How can we do all this?

• We have to live in the British environment!
• We still have to live in our community!
• We still have to work for our living!
• We still have be with the family!

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What is the answer?

• Treat your stress symptoms with the latest drugs
  or painkillers for short-term relief but with the
  risk of long-term damage to the rest of your
  body.
• Continue to ignore your stress symptoms, and
  experience a slow increase in discomfort, which
  will correspond to a decrease in your overall
  health.
• Listen to your body, and begin applying a
  Holistic approach to wellness. Treat the whole
  being, not just the stress symptoms.

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Listen to Your Mind Body Through Holistic Living

• Pathyahara Observe your sense control
• Dharna Practice your concentration with focus
• Dhyana Practice your focus without
  concentration
• Samadhi Live in wakeful awareness

• Yam Understand your relation with others
• Niyam Understand your relation with self
• Asana Do yog and improve your postures
• Pranayama Do your breathing and oxygenate your
  body

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Yam Relation with others

• In the community
• In your family
• Ahimsa (non- Harming)
• Satya (Truthfulness)
• Asteya (Non Stealing)
• Brahmcharya (Walk in awareness)
• Aparigraha (No greed or possessiveness)

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Niyam Relation with self

• Your Share Value in the Market
• Saucha (Purifying inside out)
• Santosh (cultivate attitude of contentment)
• Tapa (Training your senses)
• Svadhyay (Inner exploration - CPD)
• Ishwarapranidhana (Letting you go into inner
  spirit)

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Asana Your body posture

• Mobility
• 32 Yog Asans
• 25 Mudra
• Kriyas

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Pranayama Breathing control

• Lung capacity building
• Clearing Air Passage
• Calming
• Oxygenation

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Pathyahara Your sense control

• Balance and Control over organs
• Chakra Science Reiki
• Aura field balance
• Energy Channelling
• Energy exchange
• Enhance Chetna Shakti (universal Life force
  energy)
• Use non-toxic medication Ayurvedic, Hoemepathy,
  Biochemic etc

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Dharna Focus with concentration

• Focus
• Rekha chitra - Symbols
• Prathna
• Satsang
• Bhajan
• Dhun
• Religious rituals
• Puja - Ygya

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Dhyana Focus with out concentration

• Meditation
• Witness thoughts
• Witness vibrations
• Witness sensations
• Witness combustion
• Witness self

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Samadhi Enlightened

• Constant Wakeful Awareness

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Freedom of stress Travel through 8 Limbs of Yog

• Enjoy Stress Free Health with
• Holistic Living
• Listen to your mind body and live in total
  blissful awareness
• Attend Holistic Living Course at G H S

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Thank you Jai Shree Krishan