STRESS AND STRESSMANAGEMENT

PRESENTATION BY

DR. TSG RUDRANATHPROJECT COORDINATOR ,

MORARJI DESAI NATIONAL INSTITUTE OF YOGA,

NEW DELHI 1

CONTENTS

�What is Stress?

�What is StressManagement?�What is StressManagement?

�Role of Yoga in Stress Management

What is

??

STRESSHISTORY

� A key to the understanding of the negative aspects of stress

is the concept ofmilieu interieur (the internal environment

of the body), which was first advanced by the French

physiologistClaude Bernard.

� He described it asexternal changesin the environment

or external forces that change theinternal balance must

be reacted to and compensated for if the organism is to

survive.

WHAT IS STRESS?

� Although we all talk aboutstress, it often isn’t clear what

stress isreally about

Many peopleconsiderstressto besomethingthathappensto� Many peopleconsiderstressto besomethingthathappensto

them, as anegative eventsuch as an injury or a job loss.

Others think that stress is what happens to ourbody, mind,

and behavior in response to anevent

(E.g. heart thumping, anxiety, or nail biting)

STRESS AND STRESSOR

� Stress :A person’sresponseto eventsthat

are threatening or challenging

� Stressor : A stimulus that causes stress

STRESS AND STRESSOR

“Its not stressthat kills us, it is our reaction to it .”

Hans Selye

SOURCES OF STRESS

EUSTRESS: GOOD STRESS

�Getting into college

Getting engaged�Getting engaged

�Winning the lottery

DISTRESS: STRESSFROM BAD SOURCES

�Difficult work environment

�Threat of personal injury

�Diseases

CATEGORIZING STRESSORS

� There arethree general types ofstressors:

� Cataclysmic events:Strong stressors that occur suddenly andtypically affect many people at once (e.g., natural disasters)

� Personal stressors: Major life events,suchas the deathof a� Personal stressors: Major life events,suchas the deathof afamily member, that have immediate negative consequencesthat generally fade with time

� Background stressors:Everyday annoyances, such as beingstuck in traffic, that cause minor irritations and may have long-term ill effects if they continue or are compounded by otherstressful events

THE GENERAL ADAPTATION SYNDROME

A theory developed by Hans Selye

that suggests that a person’s

response to a stressor consists of

three stages:

Stage I- Alarm and mobilization

Stage II- Resistance

Stage III- Exhaustion

� Stage I – Alarm and Mobilization

The “fight or flight ” response which causes us to be ready

for physical activity.

THE GENERAL ADAPTATION SYNDROME

� Stage II – ResistanceIf stress continues, the body adaptsto the stressors it is being exposed to.

� Stage III – ExhaustionStress continues to exist for a long time.

COPING WITH STRESS

�Efforts to control, reduce, or learn to

tolerate the threats that lead to stress are

knownascoping.knownascoping.

�We habitually use certain coping

responsesto deal with stress.

STEPS TO MANAGING STRESS

�Step 1: Identify if you are stressed

�Step 2: Identify the stressor

STEPS TO MANAGING STRESS

�Step 3:Identify the reason for the stressor

STEPS TO MANAGING STRESS

�Step 4:Select an appropriate stress management strategy and apply it

STEPS TO MANAGING STRESS

STEPS TO MANAGING STRESS

�Step 5: Evaluate

Role of YOGA

for Stress management

WHAT IS YOGA

Yoga is balance & harmony in H+H+H or T+W+D or B+B+M

� H+H+H (Head+ Heart+ Hands )

� T+W+D (Thoughts+ Words+ Deeds )

� B+B+M (Body+ Breath+ Mind)

spineless.wmv

Why Women Rule The World .wmv

Yoga= MMM or CVN (PYS I 2) or MPU (YV) or KK (BG II 50) or S (BG II 48)

� MMM= Mastery over Monkey Mind

� CVN= Chitta Vritti Nirodha

� MPU= Manah Prashmanah Upayah

� KK=Karmasu Kaushalam

� S= Samatvam

Don't compare

yourself with any one in this

world.

If you compare, you are insulting

yourself.

Why Women Rule The World .wmv

YOGA FOR STRESS MANAGEMENT

YOGA=JNANA+RAJA+BHAKTI+KARMA

KARMA YOGA TREE

FIVE POINTS OF YOGA

� Proper Exercise (Asanas)- Yoga poses help develop a strong,

healthy body by enhancing flexibility and improving circulation.

� Proper Breathing (Pranayama) - Deep, conscious breathing

reduces stress and many diseases.

� Proper Relaxation - Helps keep the body from going into overload

mode, easing worry and fatigue.

� Proper Diet - Eating simple, healthy and vegetarian foods that are

easy to digest notably have a positive effect on the mind and body, as

well as the environment and other living beings.

� Positive Thinking and Meditation - These are the true keys to

achieving peace of mind and eliminating negativity in our lives.

THREE CARDINAL PRINCIPLES OF

SUCCESSFULYOGA THERAPY

1. Relax thebody,2. Slow down thebreath3. Calm down themind

Accordingto medicalscientists:Accordingto medicalscientists:

Yoga for stress management is successful

because of thebalance created in thenervous

and endocrine systems- directly influences all

the othersystems and organsof the body

Xyaytae iv;yan! pu<s> s¼Ste;Upjayte, s¼at! sÃayte kam> kamat! ³aexaeiÉjayte.

É gI - 2. 62.Dhyäyato viñayän puàsaùSaìgasteñüpajäyate | Saìgät saïjäyate kämaù

Genesis of Stress according to Bhagavad Gita

Saìgät saïjäyate kämaùKämät krodhobhijäyate ||

Bha Gé - 2. 62 ||

Brooding on the objects of senses, man developsattachment to them; from attachment comesdesire; from desire anger sprouts forth.

³aexaÑvit sMmaeh> sMmaehaTSm&itivæm>, Sm&itæ<zadœ buiÏnaz> buiÏnazaTà[Zyit.

É gI - 2.63.

Krodhädbhavati sammohaùSammohätsmåtivibhramaù| Sammohätsmåtivibhramaù| Småtibhraàçäd buddhinäçaùBuddhinäçätpraëaçyati ||

Bha Gé - 2.63||From anger proceeds delusion; from delusion, confused memory; from confused memory the ruin of reason; due to the ruins of reason one perishes.

Genesis of Stress according to Bhagavad Gita

THINKING OF OBJECTS (REAL OR IMAGINED)

DESIRE

INFATUATION

(DHYÁYATO VISHÁYÁN...)

(SANGAH...)

(KÁMAH...)INFATUATION

ANGER

DISTURBED AWARENESS

LOSS OF MEMORY

MENTAL ILLNESS

DESTRUCTION

(KÁMAH...)

(KRODHAH----)

(SAMMÔHAH...)

(SMRTI VIBHRAMAH..)

(BUDDHINÁSHAH...)

(PRANASYATI...)

HEALTH ACCORDING TO AYURVEDA

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Samado�a� samāgniśca samadhātumalakriya� |

Prasannātmendriyamanā� svastha ityabhidhīyate ||

-Suśrutasa�hitā 15-41

All the Doshas, Agni, DhathusandMalas should function in a

balanced state. At the same timeIndriya, Atma, Manas , should be

in "PRASANNAVASTHA “-a HAPPY MOOD.

TRIDOṢA: THREE HUMORS IN THE BODY

Just as a machine produces wastes, likewise ourbody continuously produces wastes. These wastesare of three types:Vāta - wind (gas),Pitta- bile (acidity),Kapha- mucusIf we cleanse the body internally from time totime, the excesses of these three metabolicproducts are removed, and their formation isregulated and balanced. Then perfect health canbe maintained.

36

AGNI (FIRE)� Ayurveda believes that the imbalance in

digestive fire (Agni) is theroot causefor most

of the disease

�Ayurvedic experts analyzeAgni not only as

digestive fire, but energy behind all the

metabolic processes of the body

�This also refers tophysical well-being.

DHATU (BODY TISSUES AND PROCESSES)

�Dhatu is originally a Sanskrit word which means ‘that

which enters into the formation of the body’

�TherootDaameans‘support’or ‘that which bears’�TherootDaameans‘support’or ‘that which bears’

� It is thus said to be the base of growth and survival

�According to Ayurveda, there are seven basic types of

Dhatus in a human body.

SAPTA DHATU (SEVEN DHATUS)

1. Rasa (Lymph)

2. Rakta (Blood)

3. Mamsa (Muscles)

4. Medha (Fat)

5. Asthi (Bone)

6. Majja (marrow: bone and spinal)

7. Shukra (Semen)

1. Rasa (Lymph) Rasa literally means ‘sap’ or ‘juice’. The primary

function of ‘Rasa’ is to strengthen ‘rakta’ (blood) and

provide nourishment. Basically, the tissue fluids consist of lymph

and blood plasma. Accessory tissues are the breast milk and the

menstrual blood.

2. Rakta (Blood) Rakta Dhatu is said to be constitutedfrom the2. Rakta (Blood) Rakta Dhatu is said to be constitutedfrom the

metabolic refinement of the Rasa Dhatu. The primary function of

the Rakta Dhatu is the nourishment of the body. It is also said

to be the preserver of life.

3. Mansa (Muscles)It is formed from the rasa and rakta dhatu and

said to be the basic cover of bone and structure of body.

4. Meda (Fat) Meda Dhatu are the finer part of the mansa dhatu that arealso known as fatty tissue. They keep the lubrication between thevarious body organs and help the body in maintaining right internaltemperature.

5. Asthi (Bone)Asthi i.e bones are the finer essence of the MedaDhatu, which are converted into the most solid form of the Dhatus.They give the basic structure to the body.

6. Majja (Bonemarrow) Majja is thefiner essenceof theAsthi Dhatu. It6. Majja (Bonemarrow) Majja is thefiner essenceof theAsthi Dhatu. Itis basically a semi- solid substance, yellow and red in color. Itsprimary function is filling the bone. It is also found insidethebrain and spinal cord.

7. Shukra (Semen)Sukra is produced from the most refined essence ofthe Bone Marrow. It is the cause of Ojas, which is actually theessence of all the seven Dhatus. The Shukra is responsible for vitalityand energy of the body.

MALA (THE WASTE PRODUCTS OF THE BODY )

In Ayurveda, the waste products of the body,

which include

1. Purish (stool)

2. Mutra (Urine), and

3. Sweda(Sweat).

Effective elimination ofMala is said to be

important for maintaining good health

o First I was dying to finish my high school and start college.

Then I was dying to finish college and start working. Then I

was dying to marry and have children. And then I was

dying for my children to grow old enough so that I could go

back to work. But then I was dying to retire. And now I am

dying… And suddenly I realized that I forgot to live.

To make money we loseour health, and then to restore ouro To make money we loseour health, and then to restore our

health we lose our money. We live as if we are never going

to die, and we die as if we never lived.

o Please don’t let this happen to you. Appreciate your current

situation and enjoy each day.

….an old friend

ARE YOU READY ?

�Tomorrow

�5.30 AM - PRAYER AND OM

MEDITATION

�&'�� ) ��* !

Sarve�ā�

śubhamastu

Dr TSG RudranathProject Coordinator, MDNIY, New DelhiM: 9717815389 E: rudranath29@gmail.com

�6.00 AM -

�Breakfast - KICHARI

All the best to all of you !

Good night !

Hari Om !45

Let auspiciousness be unto everyone.

Thank you !