Stress Management

By Anubhuti
The Body - Mind connection
 A physical or emotional element that causes
bodily or mental tension and may be a factor in
disease causation.
THE SOURCES OF STRESS
Changes in Life or lifestyle
Expectations
Attachment to one’s point of view
The Anticipatory Anxiety
Perception of a situation as being negative vis-à-vis one’s
expectations or wishes
Thwarting cross currents
of wants and desires
Denial of Reality
The mechanism of psycho-physiological
response to stress.
 General
Adaptation
Syndrome

by
Hans Selye
 ALARM STAGE
The stress response begins in
the brain with a perceived
stressor
– The brain then stimulate
specific organs and glands
throughout the body.
– The stimulated organs are
now prepared to help the
body “fight or flee” with
increased
adaptive energy
 Physiological
Stress Response
 Stress Reaction
&
changes in Body’s
Functions
Stress Reaction
in the
Gastrointestinal
system
Stress Reaction
in Muscular
system
 Are you stressed?
• If you are constantly getting angry and have a
short fuse…
• stress headache, backache, neck or shoulder
stiffness. These are common and often caused by
muscle tension and tightness.
• The unconscious habit of jaw clenching or teeth
grinding (even while you sleep) is a sometimes-
overlooked sign that can also lead to serious
dental problems.

"It's not stress that kills us, it is our reaction to it."

~ Hans Selye
Behavioral symptoms
• Eating more or less
• Sleeping too much or too little
• Withdrawing from others
• Procrastinating or neglecting responsibilities
• Using alcohol, cigarettes, or drugs to relax
• Nervous habits (e.g. nail biting, pacing)
Emotional symptoms
• Depression or general unhappiness
• Anxiety and agitation
• Moodiness, irritability, or anger
• Feeling overwhelmed
• Loneliness and isolation
• Other mental or emotional health problems
Cognitive symptoms
• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying
Coping with
STRESS
Breathe
 Breath
As the breath flows,
so flows the mind,
yogis say, because
there is a feedback
system between
the mind and the
breath. As the
breath becomes
calmer, so does
the mind,
and vice versa.
 Diaphragmatic
Breathing

Inhale Exhale
Meditation
 Why meditation?
• State of the art technology like EEG, fMRI and PET
scans has been used world over to understand the
effect of meditation on brain.
• Long term research has documented the benefits
lasting for 5 years after the initial 18 week training.
• Beneficial Psychological & physiological changes
that occur in meditation have been explored in
numerous research projects all over the world.
 Hong Sau

10 minute meditation routine

Situations are
neutral
 Managing reactions

Managing Reactions
Accept what is –
work to
improve it
Magnetism
What goes out,
comes around
back in
Actively Calm & Calmly Active
Gratitude
Letting Go
Be focused on long range goals

What are your long range goals?

How long is long??

Purpose of life
If you are having ART OF PRAYING
challenges with
another person,
visualize that person
in light and for one
minute pray: “Lord, fill
him (or her) with
peace and harmony,
peace and harmony.”
Then visualize
yourself in light and
pray for 15 seconds:
“Lord, fill me with
peace and harmony,
peace and harmony.”

Do this 5 times a day

 HEART TO HEART TECHNIQUE
Bring your attention to your heart. Visualize it
pumping – visualize it expanding and
contracting ball of light.
Visualize the person causing stress – visualize
that person’s heart pumping – expanding &
contracting light.
Harmonise both hearts.
Affirmation for Willingness
I welcome everything that
comes to me as an
opportunity for further
growth.
 THANK YOU

http://anubhutilifeskills.com

pankaj@anubhutilifeskills.com

9810276511

“I am not a teacher, but an awakener.”

― Robert Frost