Yoga and stress Yoga and stress managementmanagement

Sampada DeshpandeSampada Deshpande

Advisor-Prof.FahringerAdvisor-Prof.Fahringer

What is YogaWhat is Yoga Yoga originated in IndiaYoga originated in India From sanskrit word “yuj” meaning union From sanskrit word “yuj” meaning union

between mind ,body and spirit.between mind ,body and spirit. Include ethical discipline,physical Include ethical discipline,physical

postures,breathing control and meditation.postures,breathing control and meditation. Yoga is not only stretching.Yoga is not only stretching. There are 8 limbs of yoga.There are 8 limbs of yoga. Physical postures called “Asana” is just Physical postures called “Asana” is just

one of the eight limbs of yogaone of the eight limbs of yoga Majority of types more concerned with Majority of types more concerned with

mental and spiritual well being.mental and spiritual well being.

The Eight Limbs of YogaThe Eight Limbs of Yoga

Bodymindspirit

1.Yama1.Yama 2.Niyam2.Niyam 3.Asan3.Asan 4.Pranayam4.Pranayam 5.Pratyahar5.Pratyahar 6.Dharana6.Dharana 7.Dhyan 7.Dhyan 8.Samadhi8.Samadhi

YamaYama

Five ethical guidelines regarding Five ethical guidelines regarding moral behavior towards othersmoral behavior towards others

Ahimsa-NonviolenceAhimsa-Nonviolence Satya-TruthfulnessSatya-Truthfulness Asteya-NonstealingAsteya-Nonstealing Brahmacharya-No lust or sexual Brahmacharya-No lust or sexual

activity within marriage.activity within marriage. Aparigraha-don’t collect things that Aparigraha-don’t collect things that

are not necessary.are not necessary.

NiyamNiyam

Five ethical guidelines regarding moral Five ethical guidelines regarding moral behavior towards othersbehavior towards others

Sauch-ClealinessSauch-Clealiness

Santosh-ContentmentSantosh-Contentment

Tapas-Sustained PracticeTapas-Sustained Practice

Svadyay-Self StudySvadyay-Self Study

Ishvara Pranidhan-Surrender to GodIshvara Pranidhan-Surrender to God

The Eight Limbs Cont.The Eight Limbs Cont.

Asana-Practice of yoga posturesAsana-Practice of yoga postures Pranayam-Practice of breathing Pranayam-Practice of breathing

exercisesexercises Pratyahara-Withdrawl of the senses, Pratyahara-Withdrawl of the senses,

meaning that the exterior world is meaning that the exterior world is not a distraction from the interior not a distraction from the interior world within oneself.world within oneself.

The Eight Limbs Cont.The Eight Limbs Cont.

Dharana-Concentration,The ability to Dharana-Concentration,The ability to focus on something uninterrupted by focus on something uninterrupted by external or internal distractionexternal or internal distraction

Dhyana-MeditationDhyana-Meditation Samadhi-Bliss. Building upon Samadhi-Bliss. Building upon

Dhyana,the transcendence of the self Dhyana,the transcendence of the self through meditation. The merging of through meditation. The merging of self with the universe.self with the universe.

What is StressWhat is Stress

The wear and tear our bodies The wear and tear our bodies experienceexperience

The state of threatened homeostasisThe state of threatened homeostasis Stressors cause imbalanceStressors cause imbalance Body tries to balanceBody tries to balance Yoga can be a great help balance the Yoga can be a great help balance the

imbalance!imbalance!

StressorsStressors

Can be positive and negative.Can be positive and negative. Positive stressors-can help compel us Positive stressors-can help compel us

to action, can result in a new to action, can result in a new perspective.eg:Birth of a new baby, a perspective.eg:Birth of a new baby, a job promotion, getting married.job promotion, getting married.

Negative stressors-can result in Negative stressors-can result in feeling of distrust,rejection,anger feeling of distrust,rejection,anger etc.eg:death of a loved one, loosing a etc.eg:death of a loved one, loosing a job, getting divorced.job, getting divorced.

Clinical Significance of yogaClinical Significance of yoga

Reduced stressReduced stress Spiritual growthSpiritual growth Sense of well beingSense of well being Reduced anxiety Reduced anxiety

and muscle tensionand muscle tension Increased strength Increased strength

and flexibilityand flexibility Slowed aging Slowed aging Sound sleepSound sleep

Improve many Improve many medical conditions:medical conditions:

Lower heart rateLower heart rate Lower blood Lower blood

pressurepressure Allergy and asthma Allergy and asthma

symptom reliefsymptom relief Smoking cessation Smoking cessation

helphelp

Stress and Healthcare ProvidersStress and Healthcare Providers

Providing care to others is a rich and Providing care to others is a rich and rewarding experiencerewarding experience

Often feel improved self esteem and Often feel improved self esteem and confidenceconfidence

But….They have the responsibility of But….They have the responsibility of another human being’s life.another human being’s life.

No wonder they live under No wonder they live under tremendous stress!tremendous stress!

Stress and Healthcare providersStress and Healthcare providers

Continuous exposure to sufferingContinuous exposure to suffering Psychological effects of death and Psychological effects of death and

dying patientsdying patients Decreased sleep and foodDecreased sleep and food Long hours of workLong hours of work Constant worry about law suitsConstant worry about law suits CME – study ,study , study!CME – study ,study , study!

How Yoga Can helpHow Yoga Can help

Practicing yoga can be a best thing a Practicing yoga can be a best thing a provider can do for himself/herselfprovider can do for himself/herself

Doing simple “Pranayam” (breathing Doing simple “Pranayam” (breathing technique) in breaks can calm their mind.technique) in breaks can calm their mind.

Practicing yoga for ½ hr. a day can make Practicing yoga for ½ hr. a day can make their body fit to take care of others.their body fit to take care of others.

Yogic thought process- will teach not to Yogic thought process- will teach not to work only for money.work only for money.

Most Research in IndiaMost Research in India

Study at LTC ,Mumbai,India to determine if Study at LTC ,Mumbai,India to determine if practice of yoga has any effect on anxiety practice of yoga has any effect on anxiety status during routine activities and prior to status during routine activities and prior to exam done showed reduction in baseline exam done showed reduction in baseline anxiety as well as anxiety before exam.anxiety as well as anxiety before exam.

Study at Nehru hospital,Chandigarh,India Study at Nehru hospital,Chandigarh,India The psychological tests after yoga therapy The psychological tests after yoga therapy showed high sense of well-being in the showed high sense of well-being in the nurses nurses

ConclusionConclusion A body with a stressful mind can not be a A body with a stressful mind can not be a

healthy bodyhealthy body HC providers are people who help others HC providers are people who help others

to keep their body healthyto keep their body healthy Off course, to do so, first they need a Off course, to do so, first they need a

healthy body without a stressful mindhealthy body without a stressful mind Yoga helps the mind to become clear and Yoga helps the mind to become clear and

pure and clear mind is not affected by pure and clear mind is not affected by stress.stress.

HCP with this kind of pure and clear mind HCP with this kind of pure and clear mind can really work better for the well being of can really work better for the well being of their patients.their patients.

ReferencesReferences 1) Pizer A, “The Eight Limbs of Yoga”, June 7 2006, 1) Pizer A, “The Eight Limbs of Yoga”, June 7 2006,

Available at http://yoga.about.com, Accessed on February Available at http://yoga.about.com, Accessed on February 19, 2007.19, 2007.

2) Cooper C, Balamurali TB, Selwood A, Livingston G. “A 2) Cooper C, Balamurali TB, Selwood A, Livingston G. “A systemic review of intervention studies about anxiety in systemic review of intervention studies about anxiety in caregivers of people with dementia”. International Journal caregivers of people with dementia”. International Journal of Geriatric Psychiatry.2006 Sep; (Epub ahead of print).of Geriatric Psychiatry.2006 Sep; (Epub ahead of print).

3) Scott E, “Stress Management”, May 10 2006, Available at 3) Scott E, “Stress Management”, May 10 2006, Available at http://stress.about.comhttp://stress.about.com, Accessed on February 19, 2007., Accessed on February 19, 2007.

3) Malathi A, Damodaran A. “Stress due to exams in 3) Malathi A, Damodaran A. “Stress due to exams in medical students-role of yoga”. Indian Journal of Physiology medical students-role of yoga”. Indian Journal of Physiology and Pharmacology. 1999 Apr; 43(2):218-24.and Pharmacology. 1999 Apr; 43(2):218-24.

4) Parshad O, “Role of yoga in stress management”. West 4) Parshad O, “Role of yoga in stress management”. West Indian Medical Journal.2004 Jun; 53(3):191-4.Indian Medical Journal.2004 Jun; 53(3):191-4.

References cont.References cont. 5) Shapiro SL, Schwartz GE, Bonner G, “Effects of 5) Shapiro SL, Schwartz GE, Bonner G, “Effects of

mindfulness-based stress reduction on medical mindfulness-based stress reduction on medical and paramedical students”. Journal of Behavioral and paramedical students”. Journal of Behavioral Medicine.1998 Dec; 21(6):589-99.Medicine.1998 Dec; 21(6):589-99.

6) Waelde LC, Thompson L, Gallagher-Thompson 6) Waelde LC, Thompson L, Gallagher-Thompson D. “A pilot study of a yoga and meditation D. “A pilot study of a yoga and meditation intervention for dementia caregiver stress”. intervention for dementia caregiver stress”. Journal of Clinical Psychology.2004 Jun; Journal of Clinical Psychology.2004 Jun; 60(6):677-87.60(6):677-87.

7) Walia IJ, Mehra P, Grover P, Earnest C, Verma 7) Walia IJ, Mehra P, Grover P, Earnest C, Verma SK, Sanjeev, “ Health Status of nurses and SK, Sanjeev, “ Health Status of nurses and yoga.1.Baseline data”. The Nursing Journal of yoga.1.Baseline data”. The Nursing Journal of India.1989 Sep; 80(9):235-7.India.1989 Sep; 80(9):235-7.