COMBATING TECHNOSTRESS COMBATING TECHNOSTRESS THROUGH YOGATHROUGH YOGA

YogacharyaDr. ANANDA BALAYOGI BHAVANANIDr. ANANDA BALAYOGI BHAVANANI

MBBS, ADY, DPC, DSM, PGDFH, PGDY, FIAY

Chairman : International Centre for Yoga Education & Research ( ICYER ) & Yoganjali Natyalayam

Programme Coordinator: ACYTER, JIPMER, Puducherry

INTRODUCTION

WHAT IS STRESS ?

PHYSICS: Force that tends to strain or deform.

PSYCHOPHYSIOLOGICAL : Emotionally disruptive & physiologically

challenging stimuli

Stress is an altered state of body and mind from normal

homeostatic conditions that is caused due to

extrinsic or intrinsic factors

STRESS MANIFESTS WHEN

A person’s adaptive capability is over- burdened

There is an imbalance between demand and capacity

LESS STRESS OPTIMUM MORE

What is Technostress "A modern disease of adaptation caused

by an inability to cope with the new computer technologies in a healthy manner”. (Craig Brod in “Technostress: The Human Cost of the Computer Revolution”)

This manifests itself in two distinct ways: struggle to accept computer technology, over identification with modern computer

technology.

Manifest Symptoms of Technostress

The primary symptom of those who are ambivalent, reluctant, or fearful of computers is anxiety.

This may be expressed as : irritability, headaches, nightmares, & resistance to learning about technology or outright rejection of it.

Technoanxiety most commonly afflicts those who feel pressured by employers, peers, or the general culture to accept and use computers.

Eustress and Distress

STRESS

METABOLIC & CVS

Energy mobilization

AppetiteAbdominal fatatherosclerosisDM, muscle wasting, bone thinning

STRESS

Enhanced immunity

supresses movement o f cells

Decreased immunity

promotes the movement of immune cells to

places where needed

IMMUNE SYSTEM

STRESS

attention and memory storage

attention & memory storagehippocampal atrophyloss of neurons

Brain and cognitive function

EXTERNAL ENVIRONMENT

INTERNAL ENVIRONMENT

STRESS

CHANGE

HOMEOSTASIS

ALLOSTASIS

Allostasis is re-establishing stability through change

EXTERNAL ENVIRONMENT

INTERNAL ENVIRONMENT

STRESS CHANGE

Overexposure to stress

DISEASE

Stress responses

PSYCHO-NEURO-IMMUNO-ENDOCRINOLOGICAL

CORRELATES OF STRESS STRESS

MENTAL AND PHYSICAL ILLNESS

NERVOUSSYSTEM

ENDOCRINESYSTEM

IMMUNESYSTEM

Health problems caused, precipitated and / or aggravated by stress

Impaired immunity predisposing to infections Restlessness, fatigue, insomnia, migraine Muscle spasm tension headaches, backaches Palpitations, hypertension, ischemic heart disease Breathlessness, bronchial asthma, allergies Peptic ulcers, dyspepsia, irritable bowel syndrome Sexual problems, menstrual disturbances Diabetes mellitus, thyrotoxicosis Autoimmune diseases like rheumatoid arthritis Various addictions Eating disorders, obesity

PHASES OF STRESS DISORDERS

Psychic phase Psychosomatic phase Somatic phase Organic phase

APPROACHES TO MODIFYING STRESS

Modify the Stressor

Change Your Perception about the Stressor

Change Your Reaction

to the Stressor

Practice Stress

Inoculation Behaviors

Hatha Yoga--Jnana Yoga--Bhakti Yoga

Moderation in all aspects of life Have faith in the DivineAvoid boredom and lonelinessSort out problems instead of worrying Don’t waste time /energy in petty pursuits

ADVANTAGES OF YOGA

Preventive, promotive and curative

Holistic Harmless +ve “side effects”

Coping with Stress: Relaxation

Mental Relaxation Pranayama Visualization Meditation

Physical Relaxation Jathis Asanas Kriyas Mudras Relaxation

Becoming aware of the body Warming up practices Standing postures Sitting postures Supine and prone postures Shavasana with Savitri Pranayama

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YOGA PROGRAMME

Becoming aware of our breath Breath body movement coordination-Tala

Kriya / Ardha Kati Chakra/ Pada Hasta Kriya/ Vyagraha Pranayama

Vibrational breath therapy- Pranava Pranayama

Stress busters- Nasarga Mukha Bhastrika/ Chandra Nadi Pranayama

Managing our emotions Jathis and Kriyas to let out pent-up stress Sound based techniques - Bhramari

Pranayama Strengthening the solar plexus - Pawan

Mukata series Kaya Kriya

Mindfulness based stress reduction and relaxation Minding the breath Watching the thoughts without identification,

condemnation or justification Ajapa Japa - Hamsa Soham Om Japa Marmanasthanam Kriya

Bringing it all together Review of the techniques  for the body-

breath- emotion and mind. Setting up a schedule of daily practice Question and answers

9 PRACTICAL SUGGESTIONS FOR MANAGING TECHNOSTRESS Awareness: important we first become aware of

the stress and then try to let it go. Movement: helps in reducing tension. Walking,

jumping, making noise, swimming and playing. Yoga techniques: The regular practice of

various Yoga techniques and inculcating the Yogic values in daily life will go a long way towards not only reducing the stress levels bit also in giving us that elusive “Peace of Mind”.

Hobby: A hobby can help to relieve tension because it helps us to divert our mind from an unpleasant occurrence.

Breathing: Breathing is one of the easiest ways of relieving stress. Pranayama brings about psycho-physiological harmony.

Attitude: It is important to “Let things lie” for sometime when facing problems and many situations resolve on their own. Development of a detached attitude can also help us to have a better perception of situations and this in turn helps us to face them better.

Visualization: of a pleasant solution can help. Auto-Suggestion: Positive self-suggestion

where negative thoughts are replaced with positive ones (Pratipaksha Bhavanam). An attitude of “I can and I will” is to be developed.

Self effort: Stress is related to the individual’s environment and tolerance capacity. We are responsible for our health and happiness and have a duty to take care of these Divine gifts. It is through our own efforts and will power that we ultimately solve the problem of stress and achieve these birthrights of ours.

God! Grant me serenity :

to accept things I can't change,courage : to change the things I can, and wisdom : to know the difference.