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REQUIREMENT OF STRESS MANAGEMENT IN

TODAYS COMPETITIVE WORLD

A Project Submitted To

THE UNIVERSITY OF MUMBAI

For The degree of

BACHELOR OF MANAGEMENT STUDIES

In the partial fulfillment of requirements of the

course.

BY

KEDAR SANJEEV TATKE

UNDER THE SUPERVISION OF

VAIBHAVI OAK

DEPARTMENT OF BMS

D.G.RUPAREL COLLEGE

MUMBAI-16

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STATEMENT BY THE CANDIDATE

I, KEDAR SANJEEV TATKE, wish to state that the work

embodied in this project entitled REQUIREMENT OF

STRESS MANAGEMENT IN TODAYS COMPETITIVE

WORLD is carried out under the supervision of

Vaibhavi Oak , Department of B.M.S., D. G. Ruparel

College,Mumbai. This work has not been submitted for

any other degree of this or any other universities.

_____________________

KEDAR SANJEEV TATKE

______________

VAIBHAVI OAK

____________________

(Dr. Prakash Salvi)

B.M.S. Co-ordinator

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ACKNOWLEDGEMENT

I Mr. KEDAR SANJEEV TATKE, would firstly like to thanksThe University of Mumbai on behalf of all students, as they

allowed us to make projects which gave us information on variousfield of management. It was because of their beliefs in us that westudent can make this project & hence today we know about theactual practice of management in various department of differentcompanies.

I would to thank and express my gratitude towards ourcollege D.G. Ruparel College of Arts, Science &Commerce. It was because of the able guidance of the teachingand non-teaching staff that we student were able to show ourproject the bright light of day. Our guides helped us immensely to

complete our project. I would to give sincere thanks to my guideprofessor who helped in all difficult situations. I would even like tothank to the librarian and the library staff. As even they helpedme a lot in finding the book related to my topic.

I would even like to express my gratitude towards andsincerely thanks to our co-ordinator Mr. Salvi and professorsMrs. Vaibhavi OakThey had helped me a lot in making theproject success. Without their guidance I would not be able tocomplete this project. It was because of his faith in me I was ableto complete this project on time. They encouraged me in doingthe project on REQUIREMENT OF STRESS MANAGEMENT INTODAYS COMPETITIVE WORLD. I would even like to thank thecollege as they helped me in lending some book from library tocomplete this project. It was because of their help that I was ableto get theory of REQUIREMENT OF STRESS MANAGEMENT INTODAYS COMPETITIVE WORLD.

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Table of Contents.

Serial

No.

Contents Page

No.

1. Executive Summary 5

2. Introduction 6

3. Symptoms of stress 8

4. Effects of Stress 16

5. Causes of stress 17

6. Stress at Work 21

7. Stress Management- The need of the hour 26

8. Stress relief pointers 31

9. Recipes to cope up with stress 33

10. Case Study 88

11. Conclusion 91

12. Bibliography 92

EXECUTIVE SUMMARYEXECUTIVE SUMMARY

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STRESS is one of the reasons for creating problems in lives of many people and

so management of stress is very essential. Here ways are mention to recognize

stress and various ways to deal with it. Stress i.e. physical as well as mental stress,

is the cause of many diseases and disturbances. The project is about various ways

to manage physical and mental stress and have a healthy mind and healthy body.

Stress is a condition that every body goes through but too much of it is bad as it is

harmful for the mind and body. So one should necessarily know as to how manage

stress efficiently. I my self have experienced some symptoms stress which I had

realized later so it took much effort for me to manage those stressful situations

According to the causes which were identified, it was understood that the most

common cause for stress involve work, money matters and problematic

relationships with partners, children or other family members. Stress may be

caused either by major upheavals and life events such as divorce, unemployment,

moving house and bereavement, or by a series of minor irritations such as feeling

undervalued at work or dealing with difficult children. Stress management is a

wide concept and can work only if the individual is willing to accept the change

and takes the initiative to do so.

Stress managementis the need of the hour. However hard we try to go beyond a

stress situation, life seems to find new ways of stressing us out and plaguing us

with anxiety attacks. Moreover, be it our anxiety, mind-body exhaustion or our

erring attitudes, we tend to overlookcauses of stress and the conditions triggered

by those. In such unsettling moments we often forget that stressors, if not

escapable, are fairly manageable and treatable.

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SSTRESSTRESS MMANAGEMENTANAGEMENT

INTRODUCTIONINTRODUCTION

What do you think is Stress? Well Stress is a state of mental or emotional or

physical strain or suspense Stress is the "wear and tear" our bodies experience as

we adjust to our continually changing environment; it has physical and emotional

effects on us and can create positive or negative feelings. As a positive influence,

stress can help compel us to action; it can result in a new awareness and an

exciting new perspective. As a negative influence, it can result in feelings of

distrust, rejection, anger, and depression, which in turn can lead to health problems

such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure,

heart disease, and stroke. With the death of a loved one, the birth of a child, a job

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promotion, or a new relationship, we experience stress as we readjust our lives. In

so adjusting to different circumstances, stress will help or hinder us depending on

how we react to a situation

Here a question arises whether stress is good or bad? While a certain level

of stress is necessary to avoid boredom, high levels of stress over a sustained

period can damage your health. The sections below show common symptoms of

stress, and the negative effects that excessive stress can cause. While the

symptoms in isolation may or may not show stress, where several occur it is likely

that stress is having an effect. Note that as the stress your under increases, your

ability to recognise it will often decrease.

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RECOGNISING A STRESSORRECOGNISING A STRESSOR

Before managing stress, it is important to recognize whether you are under

stress or out of it. Many times, even if we are under the influence of a stressful

condition and our body reacts to it internally as well as externally, we fail to

realize that we are reacting under stress. This also happens when the causes of

stress are there long enough for us to get habituated to them. The body constantly

tries to tell us through symptoms such as rapid palpitation, dizzy spells, tight

muscles or various body aches that something is wrong. It is important to remain

attentive to such symptoms and to learn to cope with the situations. We cope better

with stressful situation, when we encounter them voluntarily. In cases of

relocation, promotion or layoff, adventurous sports or having a baby, we tend torespond positively under stress. But, when we are compelled into such situations

against our will or knowledge, more often than not, we wilt at the face of unknown

and imagined threats. For instance, stress may mount when one is coerced into

undertaking some work against one's will.

The symptoms are organized into the following sections:

Short Term Physical Symptoms

Short Term Performance Effects

Long Term Physical Symptoms

Internal Symptoms

Behavioral Symptoms

Short Term Physical Symptoms

These mainly occur as your body adapts to perceived physical threat, and are

caused by release of adrenaline. Although you may perceive these as unpleasant

and negative, they are signs that your body is ready for the explosive action that

assists survival or high performance:

Faster heart beat

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Increased sweating

Cold skin

Cold hands and feet

Feelings of nausea, or 'Butterflies in stomach'

Rapid Breathing

Tense Muscles

Dry Mouth

A desire to urinate

Diarrhea

These are the symptoms to survive from stress.

Short Term Performance Effects

While adrenaline helps you survive in a 'fight-or-flight' situation, it does have

negative effects in situations where this is not the case:

It interferes with clear judgment and makes it difficult to take the time to

make good decisions.

It can seriously reduce your enjoyment of your work

Where you need good physical skills it gets in the way of fine motor

control.

It causes difficult situations to be seen as a threat, not a challenge.

It damages the positive frame of mind you need for high quality work by:

o promoting negative thinking,

o damaging self-confidence,

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o narrowing attention,

o disrupting focus and concentration and

o making it difficult to cope with distractions

It consumes mental energy in distraction, anxiety, frustration and temper.

This is energy that should be devoted to the work in hand.

Long Term Physical Symptoms

These occur where your body has been exposed to adrenaline over a long period.

One of the ways adrenaline prepares you for action is by diverting resources to the

muscles from the areas of the body which carry out body maintenance. This means

that if you are exposed to adrenaline for a sustained period, then your health may

start to deteriorate. This may show up in the following ways:

change in appetite

frequent colds

illnesses such as:

o asthma

o back pain

o

digestive problemso headaches

o skin eruptions

sexual disorders

aches and pains

feelings of intense and long-term tiredness

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Internal Symptoms of Long Term Stress

When you are under stress or have been tired for a long period of time you may

find that you are less able to think clearly and rationally about problems. This can

lead to the following internal emotional 'upsets':

Worry or anxiety

Confusion, and an inability to concentrate or make decisions

Feeling ill

Feeling out of control or overwhelmed by events

Mood changes:

o Depression

o Frustration

o Hostility

o Helplessness

o Impatience & irritability

o Restlessness

Being more lethargic

Difficulty sleeping

Drinking more alcohol and smoking more

Changing eating habits

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Reduced sex drive

Relying more on medication

Behavioral Symptoms of Long Term Stress

When you or other people are under pressure, this can show as:

Talking too fast or too loud

Yawning

Fiddling and twitching, nail biting, grinding teeth, drumming fingers,

pacing, etc.

Bad moods:

o Being irritable

o Defensiveness

o Being critical

o Aggression

o Irrationality

o Overreaction and reacting emotionally

Reduced personal effectiveness:

o Being unreasonably negativeo Making less realistic judgments

o Being unable to concentrate and having difficulty making decisions

o Being more forgetful

o Making more mistakes

o Being more accident prone

Changing work habits

Increased absenteeism

Neglect of personal appearance

These symptoms of stress should not be taken in isolation - other factors could

cause them. However if you find yourself exhibiting or recognizing a number of

them, then it would be worth investigating stress management techniques.

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Symptoms of stress which causes various physiological and psychological

changes

When you are stressed, your body produces more of the so-called 'fight or flight''fight or flight'

chemicalschemicals, which prepare your body for an emergency. Adrenaline andAdrenaline and

noradrenalin raise your blood pressure,noradrenalin raise your blood pressure, increase the rate at which your heart beats

and increase the rate at which you perspire. They can also reduce blood flow to

your skin and reduce your stomach activity. It releases fat and sugar into yourreleases fat and sugar into your

systemsystem (but also reduces the efficiency of your immune system). All of these

changes make it easier for you to fight or run away, which was extremely usefulto

the human race in past times. Unfortunately these changes are less helpful if you

are stuck in a busy office or on an overcrowded train. You cannot fight or run

away, and so cannot use the chemicals your own body has produced to protect

you. Over time these chemicals and the changes they produce can damage your

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physical and mental health. For example, you may start to experience headaches,headaches,

nausea and indigestionnausea and indigestion. You may breathe more quickly, perspire more, have

palpitations or suffer from various aches and pains such as:

Chest pains,

Constant tiredness,

Constipation or diarrhea,

Cramps or muscle spasms,

Craving for food,

Dizziness,

Fainting spells,

Lack of appetite,

Nail biting,

Feeling sick,

Frequent crying,

Nervous twitches or muscle spasms,

Pins and needles,

Restlessness,

Sleeping problems, and

A tendency to sweat.

Longer term you may be putting yourself at risk from high blood pressure, heart

attacks, strokes, impotence.

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Emotional changes

When you are stressed you may experience many different feelings, including

anxiety, fear, anger, frustration and depression. These feelings can themselves

produce physical symptoms, making you feel even worse. Extreme anxiety can

cause giddiness, heart palpitations, headaches or stomach disorders. Many of these

symptoms may make you feel so unwell that you then worry that you have some

serious physical conditions such as heart disease orcancer, making you even more

stressed.

Behavioural changes

When you are stressed you may behave differently. For example, you may become

withdrawn, indecisive or inflexible. You may not be able to sleep properly. You

may be irritable or tearful all the time. There may be a change in your sexual

habits, and even if you were previously mild-mannered you may suddenly become

verbally or physically aggressive.

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CAUSES OF STRESSCAUSES OF STRESS

Threat

A perceived threat will lead a person to feel stressed. This can include physical

threats, social threats, financial threat, and so on. In particular it will be worse

when the person feels they have no response that can reduce the threat, as this

affects the need for a sense ofcontrol. Generally speaking, any threat to needs is

likely to lead to stress being experienced.

Fear

Threat can lead to fear, which again leads to stress. Fear leads to imagine

outcomes, which are the real source of stress.

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Uncertainty

When we are not certain, we are unable topredict, and hence feel we are not incontrol, and hence may feel fear or feel threatened by that which is causing the

uncertainty.

Cognitive dissonance

When there is a gap between what we do and what we think, then we

experience cognitive dissonance, which is felt as stress. Thus, if I think I am a nice

person then do something that hurts someone else, I will experience dissonanceand stress. Dissonance also occurs when we cannot meet our commitments. We

believe we are honest and committed, but when circumstances prevent us from

meeting our promises we are faced with the possibility of being perceived as

dishonest or incapable (i.e. a social threat).

Life causes

There are many causes of stress in life including:

Death: of spouse, family, friend

Health: injury, illness, pregnancy

Crime: Sexual molestation, mugging, burglary, pick-pocketed

Self-abuse: drug abuse, alcoholism, self-harm

Family change: separation, divorce, new baby, marriage

Sexual problems: getting partner, with partner

Argument: with spouse, family, friends, co-workers, boss

Physical changes: lack of sleep, new work hours

New location: vacation, moving house

Money: lack of it, owing it, investing it

Environment change: in school, job, house, town, jail

Responsibility increase: new dependent, new job

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Stress at work

Six key stress factors:

1. The demands of the job2. The control staff have over how they do their work

3. The support they receive from colleagues and

superiors

4. Their relationships with colleagues

5. Whether they understand their roles and

responsibilities

6. How far the company consults staff over workplace

changes.

Other stress indicators include:

Sickness absence

High staff turnover

Poor communication between teams

Bullying

Lack of feedback on performance

Value and contribution

Technological change

Lack of clarity of roles and responsibilities

Dissatisfaction with non-monetary benefits

Working long hours

Boring and mundane work

One-off incidents

Uncomfortable workplace

Lack of training

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Some More Causes of Stress

Long-term (chronic) stress is the type of stress that causes the most serious

problems. It is caused by a host of irritating hassles over a period of time, or an

ongoing, difficult situation. Conditions that may lead to chronic stress include:

Health problems, if you have a chronic illness such as heart disease,

diabetes orarthritis.

Emotional problems, such as unexpressed or uncontrolled anger,

depression, grief, guilt, or low self-esteem.

Relationship problems, if you do not have someone to share your feelings

with, are having difficulty in a relationship, or feel that you have few friends.

Your surroundings, if you live in a dangerous or uncomfortable area where

overcrowding, crime, pollution, or noise is a problem.

Your job, if you are unhappy with your work, or your work is dangerous or

too demanding. For more information, see the topic Managing Job Stress.

Your social situation, such as poverty, loneliness, or discrimination based

on race, gender, age, or sexual orientation.

Life cycle transitions and developmental stages, such as becoming a

teenager, leaving home, or getting married.

Conflicts with your belief systemyour perceptions and beliefs about the

world, life, and yourself. For instance, if you place a high value on family life but

don't have the family life you want, you may feel stress.

STRESS AT WORKSTRESS AT WORK

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Work-related stress is a major cause of occupational ill health. That means

sickness absence, high staff turnover and poor performance in your organisation.

A rise in staff sickness

Exposure to prolonged periods of stress can contribute to a wide variety of

ailments, from ulcers and infections to depression and heart disease and stress is

the second biggest reason for sick leave in the UK.

An increase in 'absenteeism'

Every day in the UK around 270,000 people take time off because of 'work-related

illness'. If staff are disillusioned with their work because of rising pressures or a

perceived lack of support, their low morale and de-motivation may well show up

as an increase in absenteeism - especially frequent short spells of 'sickness'.

Decreasing levels of performance and morale

Frequent lateness and a reduction in the quality and/or output of work can all be

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signs that stress is undermining someone's morale. If a once-efficient member of

staff constantly makes minor mistakes, it could be that the strain is beginning to

tell. Also look out for deteriorating relationships with colleagues, mood swings,

irritability or indecisiveness. All are signs that someone may be buckling under the

pressure.

Disorganisation is on the increase

If your staff are no longer clearing away as they go along or keeping on top of

their workloads, it could well be a sign that they feel under too much pressure.

And, of course, a disordered workplace will only increase feelings of stress and

low morale.

All work and no play

Sometimes, as a reaction to rising stress, workers start to spend consistently longer

and longer hours on the job. It could also be a sign that someone is so stressed that

they can no longer work effectively during normal working hours and have got

into the habit of putting in extra hours or constantly taking work home to

compensate.

Conflict increases

Poor work relationships between staff are another big cause of stress. Keep an eye

out for bullying, racial or sexual harassment. Nip these issues in the bud wherever

they emerge, and work on finding ways of making it understood that such

behaviour cannot be tolerated.

Management induced stress

Much of the stress that employees feel comes straight from the top, relating

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directly to how they're managed. An autocratic and inflexible management style

can lead to staff feeling they have no control over their work, that they are blamed

when things go wrong and that there is no support for them to develop their

skills/career. Does this sound like your company? Start by listening to what your

staff are saying and respecting their views.

Dont ignore the signals

If an employee complains about being stressed - take it seriously. Firstly, it's

important to assess to what extent the problem is work-related. Try to address the

source, and involve the employee in any decisions you make. If necessary,

encourage a visit to the doctor. Bear in mind, too, that if one of your employees

has work-related stress, the chances are that he or she is not the only one. In

addition to listening to A

A Practical Solution - What to look for in your department or

organisation to spot stress

Two types of indicators allow you to assess the level of stress; quantitative

indicators and qualitative indicators

Quantitative indicators are:

o More grievances

o Strikes and stoppages

o More downtime

o More absenteeism

o More lateness

o Higher sickness rates

o High staff turnover

Qualitative indicators are:

o Deteriorating relationships

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o Animosity

o Distrust

o Disrespect

o Less effort

o Less interpersonal contact

You need to look for changes over a short period of time, since these indicators

may change over the years for other reasons, such as changes in the market

structure. It may also be helpful to compare the results for your department with

those of other departments in your organisation. In order to investigate possible

stress at this level you need first to identify the sources of data available to you.

For each of the following, note down:

o What records are available for the department/organisation

o What measure you could use for comparison

o What comparisons you could make through time, or with another

department

o What else could be causing changes, and any reservations you have about

this data as a source of information on possible stress

For example if absence and lateness is one of the indicators you are looking at

your records may include; individual records and department records that will give

you an indication of average hours lost per employee per week. From this you may

compare these figures with another department e.g. the production department or

with last years figures. You should also be aware of other factors such as seasonal

variations and/or current market conditions.

Conclusion

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All sorts of situations can cause stress. The most common involve work, money

matters and relationships with partners, children or other family members. Stress

may be caused either by major upheavals and life events such as divorce,

unemployment, moving house and bereavement, or by a series of minor irritations

such as feeling undervalued at work or dealing with difficult children. Sometimes

there are no obvious causes. Some people seem to suffer from stress more than

other people. Psychologists call these people 'type A'. Type A people tend to be

impatient, driving and sometimes aggressive. They also seem to suffer a higher

than average incidence of heart attacks. People who abuse alcohol or drugs are also

more likely to suffer from stress

STRESS MANAGEMENT -THE NEED OF THE HOURSTRESS MANAGEMENT -THE NEED OF THE HOUR.

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Stress management is the need of the hour However hard we try to go beyond a

stress situation, life seems to find new ways of stressing us out and plaguing us

with anxiety attacks. Moreover, be it our anxiety, mind-body exhaustion or our

erring attitudes, we tend to overlookcauses of stress and the conditions triggered

by those. In such unsettling moments we often forget that stressors, if not

escapable, are fairly manageable and treatable

Stress, either quick or constant, can induce risky body-mind disorders. Immediate

disorders such as dizzy spells, anxiety attacks, tension, sleeplessness, nervousness

and muscle cramps can all result in chronic health problems. They may also affect

our immune, cardiovascular and nervous systems and lead individuals to habitual

addictions, which are inter-linked with stress.

Like "stress reactions", "relaxation responses" and stress management techniques

are some of the body's important built-in response systems. As a relaxation

response the body tries to get back balance in its homeostasis. Some hormones

released during the 'fight or flight' situation prompt the body to replace the lost

carbohydrates and fats, and restore the energy level. The knotted nerves, tightened

muscles and an exhausted mind crave for looseners. Unfortunately, today, we don't

get relaxing and soothing situations without asking. To be relaxed we have to

strive to create such situations.

How Can one Manage Stress Better?

Identifying unrelieved stress and being aware of its effect on our lives is not

sufficient for reducing its harmful effects. Just as there are many sources of stress,

there are many possibilities for its management. However, all require work toward

change: changing the source of stress and/or changing your reaction to it. How do

you proceed?

1. Become aware of your stressors and your emotional and physical

reactions.

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Notice your distress. Don't ignore it. Don't gloss over your problems.

Determine what events distress you. What are you telling yourself about

meaning of these events?

Determine how your body responds to the stress. Do you become nervous

or physically upset? If so, in what specific ways?

2. Recognize what you can change.

Ask yourself these questions.

o 1. Can you change your stressors by avoiding or eliminating them

completely?

o 2. Can you reduce their intensity (manage them over a period of time

instead of on a daily or weekly basis)?

o 3.Can you shorten your exposure to stress (take a break, leave the physical

premises)

o 4. Can you devote the time and energy necessary to making a change (goal

setting, time management techniques, and delayed gratification strategies

may be helpful here)?

3. Reduce the intensity of your emotional reactions to stress.

The stress reaction is triggered by your perception of danger...physical

danger and/or emotional danger.

Are you viewing your stressors in exaggerated terms and/or taking a

difficult situation and making it a disaster?

Are you expecting to please everyone?

Are you overreacting and viewing things as absolutely critical and urgent?

Do you feel you must always prevail in every situation?

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Work at adopting more moderate views; try to see the stress as something

you can cope with rather than something that overpowers you. Try to

temper your excess emotions. Put the situation in perspective. Do not labor

on the negative aspects and the "what if's."

4. Learn to moderate your physical reactions to stress.

Slow, deep breathing will bring your heart rate and respiration back to

normal. Relaxation techniques can reduce muscle tension. Electronic

biofeedback can help you gain voluntary control over such things as

muscle tension; heart reate, and blood pressure.

Medications, when prescribed by a physician, can help in the short term in

moderating your physical reactions. However, they alone are not the

answer. Learning to moderate these reactions on your own is a preferable

long-term solution.

5. Build your physical reserves.

Exercise for cardiovascular fitness three to four times a week (moderate,

prolonged rhythmic exercise is best, such as walking, swimming, cycling,

or jogging).

Eat well-balanced, nutritious meals.

Maintain your ideal weight.

Avoid nicotine, excessive caffeine, and other stimulants.

Mix leisure with work. Take breaks and get away when you can.

Get enough sleep. Be as consistent with your sleep schedule as possible.

6. Maintain your emotional reserves.

Develop some mutually supportive friendships/relationships.

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Pursue realistic goals which are meaningful to you, rather than goals others

have for you that you do not share.

Expect some frustrations, failures, and sorrows.

Always be kind and gentle with yourself -- be a friend to yourself.

HELPFUL TECHNIQUESHELPFUL TECHNIQUES

Keep a record of stressful situations and rate the actual level of stress from O

(most relaxed) to 10 (most stressed). Start to monitor your stress on the "Practice

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Journal" worksheet before, during and after stressful events or situations. As you

begin to observe your levels of stress, you will notice that these levels are not

constant. You will find that stress levels increase when you are concentrating on

your most alarming thoughts and bodily reactions, but stress levels fall when your

attention turns away from these areas. This will show you that one way to reduce

the level of stress in your life is to actively turn away from negative "stress

building" thoughts and to concentrate on positive stress busting ways of thinking

Combating negative thoughts and replacing them with positive ones takes practice,

but the results are worth it.

Review the facts. What is your evidence? Is there another way to view the

situation? If not, what is the worst thing that could happen? You may have been

concentrating on the worst possible, but by no means the most likely, outcome.

STRESS RELIEF POINTERSSTRESS RELIEF POINTERS

Think really seriously about and talk with others, to identify the causes ofthe stress and take steps to remove, reduce them or remove yourself (the

stressed person) from the situation that causes the stress.

Understand the type(s) of stressors affecting you (or the stressed person),and the contributors to the stress susceptibility - knowing what you're dealing

with is essential to developing the stress management approach.

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Improve diet - group B vitamins and magnesium are important, but

potentially so are all the other vitamins and minerals: a balanced healthy diet isessential. Assess the current diet and identify where improvements should be

made and commit to those improvements.

Reduce toxin intake - obviously tobacco, alcohol especially - they might

seem to provide temporary relief but they are working against the balance ofthe body and contributing to stress susceptibility, and therefore increasing

stress itself.

Take more exercise - generally, and at times when feeling very stressed -exercise burns up adrenaline and produces helpful chemicals and positive

feelings.

Stressed people must try to be detached, step back, look from the outside atthe issues that cause the stress.

Dont try to control things that are uncontrollable - instead adjust response,

adapt.

Share worries - talk to someone else - off-load, loneliness is a big ally of

stress, so sharing the burden is essential. Increase self-awareness of personal moods and feelings - anticipate andtake steps to avoid stress build-up before it becomes more serious.

Explore and use relaxation methods - they do work if given a chance -

yoga, meditation, self-hypnosis, massage, a breath of fresh air, anything that

works and can be done in the particular situation

Also that managing stress does not cure medical problems. Relieving stress

can alleviate and speed recovery from certain illnesses, particularly those

caused by stress, (which depending on circumstances can disappear when thestress is relieved); ie., relieving stress is not a substitute for conventional

treatments of illness, disease and injury.

Importantly, if the stress is causing serious health effects the sufferer mustconsult a doctor. Do not imagine that things will improve by soldiering on, or

hoping that the sufferer will somehow become more resilient; things can and

probably will get worse.

For less serious forms of stress, simply identify the cause(s) of stress, then

to commit/agree to removing the cause(s). If appropriate this may involve

removing the person from the situation that is causing the stress. Counsellingmay be necessary to identify the cause(s), particularly if the sufferer has any

tendency to deny or ignore the stress problem.

Acceptance, cognizance and commitment on the part of the stressed person

are essential. No-one can begin to manage their stress if they are still feelingacutely stressed - they'll still be in 'fight or flight' mode. This is why a manager

accused of causing stress though bullying or harassment must never be

expected to resolve the problem. The situation must be handled by someone

who will not perpetuate the stressful influence.

Removing the stressor(s) or the person from the stressful situation is only

part of the solution; look also at the factors which affect stress susceptibility:

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where possible try to improve the factors that could be contributing to stress

vulnerability.

RECIPIES TO COPE UP WITH STRESSRECIPIES TO COPE UP WITH STRESS

1) YOGA

Yoga is very good for stress. It offers gentle asanas, relaxation, pranayama,

meditation, shat kriyas and hand mudras. The complete breath exercise can be

done at your desk, in the car or anywhere else when you start to feel stressed out.

Meditation helps calm your mind, teaching you to relax at will and giving you a

quick mental vacation whenever you need one. And daily practice of three or four

yoga poses will help ease knotted muscles. Try varying the poses daily to keep

your interest high and to strengthen different parts of your body

YOGIC TECHNIQUES FOR STRESS RELIEF

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Stressed out individuals carry a great deal of physical tension in their bodies. In

these cases the natural unblocking effected by yoga postures are helpful. When

one rests between postures, abdominal tension is released from the body

promoting deep breathing. The benefits of yoga postures (asana), breathing

(pranayama), and meditation (dhyana) include increased body awareness, release

of muscular tension and increased coordination between mind-and body. It helps

in better management of stress and ensures an overall feeling of well being. Some

custom made yogic techniques include Sudarshan Kriya by Sri Sri Ravishankar,

Sahaja Samadhi by Ma Anandmayee and Kriya Yoga by Paramashansa

Yoganandaare three widely practiced techniques of yoga devised by three epoch

making spiritual gurus.

Yogic breathing technique

The ancient therapeutic traditions as well as modern medical research speaks about

the intimate relationship between our breathing patterns and our physical, emotional,

mental, and spiritual health.They have shown how natural healthy respiration not

only increases longevity and supports our overall well-being and self-development,

but also helps in medical conditions such as asthma, poor digestion, insomnia, low

energy, high blood pressure, anxiety, panic attacks, heart ailments, and many other

problems.

How Stress Affects Our Natural Breathing Pattern

With each inhalation, oxygen (pure air) enters into our body and triggers off the

transformation of nutrients into fuel. With each exhalation carbon dioxide (toxic air)

is eliminated from our body. Presence of oxygen purifies the blood streams and

helps invigorate each cell. Sufficient amount of oxygen is required to maintain the

vitality of our body organs.

In normal conditions the body follows a natural breathing pattern that is

slow and regulated. Under stress when the body shows symptoms such as tightening

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of muscles, distractions, anxiety, hyperactivity and angry reactions et al, breathing

becomes quick and shallow. One tends to hold one's breath, frequently. With

restricted breathing inflow of oxygen is restricted. Lungs are unable to exhale the

stale airs and residual toxins build up inside the body. Under stress the stiff muscles

restrict the circulation of blood. So, even less oxygen comes in and fewer toxins are

removed. It affects the healthy regeneration of cells. Medical studies show that the

oxygen-starved cells are the major contributing factors in cancer, immunity

deficiency, heart disease and strokes.

Breathing also affects our state of mind and consequently makes our thinking either

confused or clear. When breathing is slow, deep and full, the lungs work more; the

diaphragm moves well, the intercostals, back and abdominal muscle work, drawing

in extra oxygen to the blood stream. Increased oxygenation purifies blood and

stimulates healthy functioning of cells, glands and muscles.

Hence, a regulated and mindful breathing pattern has been held vital to maintaining

the highest level of physical health by yoga. Another positive result of conscious

breathing is its calming effect on the emotions, reducing fear and anxiety in the

nervous system. Regulated and mindful breathing, dynamic movement of the head,

shoulders and arms during the practice of breathing and meditation promote

concentration and relaxation.

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2) PRANAYAMA

Yoga offers many breathing skills for stress-affected individuals. These yogic

breathing techniques are termed as 'pranayama' (prana+ayama). Roughly 'prana'

can be explained as the vital life force that regulates all activities in this universe.

'Ayama' has a wide range of meaning; the most appropriate here is 'control or

regulation'. According to yoga, pranayama consists of various ways of inhaling,

exhaling and retention of prana. This prana is inter-linked with consciousness (citta)

both at the cosmic and individual levels. Pranayamais devised by yoga to create a

synergy between the self-energizing life force and individual mind-body-spirit by

scientific regulation of prana.

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Perhaps the simplest form of pranayama is nadi shodhanam (channel

purification), which consists alternate nostril breathing, suitable for everybody.

Nadis are subtle nerve channels through which prana flows. In Sanskrit,

Shodhana means 'cleansing'. According to yoga there are 14 major nadis and

prana flows in and out of them controlling all our mind-body functions. Nadi

shodhanam works to unblock tensions and resistance in the energy-conveying

channels of the gross and subtle bodies, thus calming and strengthening sensitive

nerves. Conscious breathing through cleansed nadis allows more oxygen inflow

and effective excretion of toxins from within. This brings about a healthful state

both in body and mind.

YOGIC MEDITATION

Meditation, one of the eight limbs of yoga outlined in Patanjali's Yoga Sutra, is the

final step before attaining spiritual bliss. The great seer has described yoga as

yogaschittavrittinirodhah, which means completely shutting out all kinds of mental

fluctuations. When such a stage is reached, meditation (dyana) is perfected,

resulting in yoga (union of individual consciousness with the cosmic

consciousness). That is the zenith of meditation.

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On a lower plane, meditation has proved helpful in reducing stress and anxiety,

lowering blood pressure, improving concentration and creativity besides bringing

relief from stress-induced ailments. In the postmodern age various meditation

techniques are increasingly being used for relaxation as well as therapeutic

benefits. The Transcendental Meditation technique made popular during the 1970s

by Maharishi Mahesh Yogi was aimed at ushering in perfect health and happiness.

The technique is specifically designed to relieve man of his modern day trappings

and the resultant mind-body disorders by helping him to access the boundless

cosmic energy field.

The words of Maharishi aptly describe TM: "Transcendental Meditation opens the

awareness to the infinite reservoir of energy, creativity, and intelligence that lies

deep within everyone."

3) YOGA ASANAS AND MUDRAS

The Hatha Yoga PRADEEPIKA, an authentic treatise on Hatha Yoga, says,

"From asana arises steadiness of body and mind, freedom from disease and

lightness of limbs".

It has long been established that yogic asanas or physical postures and mudrascombined with pranayama and meditation have a tremendous therapeutic effect on

the body, mind and spirit. Asanas are regarded as the most important system of

physical culture ever invented, considering its amazing understanding of how the

body works. Yogic asanas constitute a physical science that also comprehends all

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aspects of consciousness. The purpose of asanas is to create a free flow of life

energy in and out of the body in order to perfect its functioning.

Mudras are the most ingenious innovations of yoga. They help to reduce

physical stress and energize the whole body. The most welcoming aspect is that

these mudras can be done anywhere and at any time without any specific rules of

breathing or sitting or standing postures! Wrong postures create various stresses

and cause contractions inhibiting circulation of energy and nutrients in the body.

This allows toxins and waste materials to accumulate inside body. As mind and

body are interconnected, physical blockages combined with mental blockage

result in pain and disorder in both spheres .

Anyone who works sitting at the office desk for long hours or people who,

generally, have one type of physical activity tend to acquire a fixed body

posture. This declines flexibility and accumulates vata (waste/stale air) in the

bones. Even people who do a lot of traveling or frequent flying tend to aggravate

vata dosha (fault) in their stressed out bodies. Sitting or resting (while working,

watching TV or sleeping et al), in incorrect posture for long, can stress one's

body without one's knowledge. Such habitual acts can lead to an increased

fixation of the body, and rigidity of the mind and emotions. All kinds of body

aches? Backache, shoulder aches, lower back pain, pain or numbness in feet and

legs, are generated by built-up stiffness and tension in muscle and bones.

There are meticulously devisedyogic asanas (postures), mudras and breathing

techniques for reduction of all these stresses and their disease potentials.

The corpse pose (savasana), the crocodile (makarasana), and the child's pose) are

simple relaxation postures particularly helpful in relieving anxiety and nervous

irritability

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Bal asana

BENEFITS OF YOGA FOR STRESS

Yogic asanas, meditation and breathing can help stress affected persons in many

ways such as:

Improve muscle tone, flexibility, strength and stamina

Reduce stress and tension. They help in the cure of depression and obsessive-

compulsive disorders. They calm the frenzy, clear mental clutter and allow us to

get back in touch with ourselves.

Mindfulness meditation helps stress reduction, improving physical and mental

health. Many patients undergoing yogic stress-cure techniques show dramatic

changes in attitudes, beliefs, habits, and behaviors.

They help boost self esteem in patients, imbibing a sense of purpose in their life.

They help in giving us control of ourselves.

Improve concentration, creativity, and above all a sense of well being and calm.

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Yogic techniques have the potential to cure various stress related diseases and

symptoms, as it lowers body fat, improves blood circulation, stimulates the

immune system.

Yoga breathing shows promising results in the treatment of pulmonary and

autonomic function in asthma patients.

Yogasanas and Mudras For Managing Some Stress Induced Disorders:

Stress and TensionSavasana, sarvangasana,pranayama,siddhasana(with

kumbhaka),makarasana, trikonasana,padmasana, yogic mudras.

FrustrationDeep breathing (see Methods of Nadi Shodhanam), savasana,

padmasana, yogic mudras.

MigraineSavasana,viparitakarani, sarvangasana,pranayama.

Loss of Confidence and ConcentrationSirsasana(practice under the

supervision of a yoga teacher),bhujangasana,matsyasana,padmasana, Vajroli

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mudra, utthita parsvakonasana, trikonasana, sarvangasanas, meditation, yoga-

mudra.

FearVirabhadrasana,siddhasana (with kumbhaka)padmasana, sirsasana

(practice under the supervision of a yoga teacher), sarvangasanas, matsyasana,

meditation, deep breathing (see Methods of Nadi Shodhanam), vajroli-mudra.

AgingSavasana,viparitakarani,padmasana,yoga-mudras.

IndigestionSavasana,pranayama, vajroli & other mudras, ardha

matsyendrasana, Forward and backward bending asanas (paschimottanasana),

virasana,vajrasana.

InsomniaArdha matsyendrasana, trikonasana,savasana, deep breathing

(see Methods of Nadi Shodhanam), halasana.

4) YOGA NIDRA - YOGA RELAXATION

Yoga-Nidra ("Yoga sleep") is an expression widely used to denote the highest

state of consciousness. Although yoga nidra means yogic sleep, it is actually a

wakeful state of deep introversion. Some contemporary Yoga authorities employ

the phrase yoga-nidra to designate a state of deep relaxation. In the initial stages,

the process involves relaxing the body, part by part, and harmonizing the mind. In

this aspect, it has some similarity with the progressive relaxation of Jacobson.

Yoga nidra, however, is an inner awareness, a movement of consciousness, rather

than a deliberate auto-suggestion. You cannot relax by trying to relax. You need to

feel relaxed. Yogis also believe that you cannot relax your body unless your mind

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is relaxed. So, yoga relaxation is a complete package that involves relaxing the

mind, body and spirit.

After relaxing your body and calming your mind, you can plant a few intentions,

sankalpas, or assertions in your subconscious, before detaching your mind and

experiencing the final stage of deep relaxation. Yoga nidra goes well with

visualizations and meditation.

Yoga Nidra with Meditative Visualizations

Another way to augment the yoga nidra exercises is to incorporate visualization

and mediation. There are many different techniques you can use. One of the most

effective is to concentrate on the flow of the breath. You can use the inward and

outward flow of the breath to develop an awareness of an inner peace. With the in-

breath you can imagine the peacefulness flowing into your being. With the

outward breath, you can imagine your inner tension flowing out of you leaving

your mind calm and relaxed like a deep, still lake, without a ripple. Now dive deep

into the center of this lake, deep within yourself, and experience your true nature.

Once you have mastered this awareness, you can plant a few intentions in your

subconscious, using words such as "peace" and "freedom

Visualizing images requires more practice and experience. Start with very simple

images such as a clear blue sky, and slowly progress to more complex images such

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as a meadow and surrounding woods. This is how Swami Shivapremananda,

author of "Yoga for Stress Relief" describes the process:

"Visualize a clear blue sky, a symbol of the infinite spirit, of

love and goodness, enveloping you.

Then an open field, with its light- green grass

It is your subconscious. In the distance, dark-green woods

surround it. They are your unconscious.

Imagine a gentle breeze, the universal energy, smoothing out the grass, all

inner conflicts, and penetrating into the woods, ventilating the deep

recesses of the unconscious, purifying and sublimating its nature.

Relax your mind, and remain detached for a while.

Now plant into your subconscious three intentions, which you can

choose to suit you, such as:

Should take things calmly and practice detachment.

Should restrain impulsive reaction and hold my tongue.

Should practice tolerance and patience.

Detach your mind after several minutes of deep relaxation. Now be

aware of your body. Slowly turn on one side and curl up in the fetal

position, and rest for a few minutes. Then get up."

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5) MEDITATION

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In meditation you aim to reach a state where you are aware of an inner peace, and

experience a sense of release from everything impeding that peace. Meditation is a

healing process. Meditation heals the effects of psychological stress by: Achieving

an inner calm and then In a peaceful state of mind, contemplating the problem, its

cause and how to resolve it.

Now, sit relaxed for a couple of minutes. Loosen up your shoulders, neck and legs.

Assume the Easy Pose (sukhasana). Sit cross-legged with your hands resting

lightly on your knees, the tips of your index fingers touching your thumbs. If you

wish, you can place a cushion under your buttocks for increased comfort.

If you prefer a chair, choose one with a straight back. Keep both your legs together

with the weight of your feet equally distributed.

Place your hands in your lap, one on top of the other; palms facing up, or on your

knees, the tips of the index finger and thumb together, palms either facing up or

down.

Keep your eyes closed. Feel peaceful, and detached. Do not feel the need to do

anything. Breathe spontaneously. After a minute, become aware of your breath,

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the coolness of the in-flow deep inside your head, and the warmth of the out-flow

inside your lower nostrils. Train your mind to be more and more aware of the

breath.

By concentrating on the flow of your breath, you will notice your breathing

automatically slowing down. In a relaxed state of mind, focus on prana, the vital

energy of the breath. Allow your thoughts to flow undisturbed. Experience the

alternating coolness and warmth of the breath. After a couple of minutes, associate

your awareness of peace with the feeling of coolness, and the release of inner

tension with the warmth. Now move on to the next stage, which you should do for

at least five minutes. Repeat to yourself, inhaling and feeling the coolness, "Peace

is my real nature", and exhaling and experiencing the warmth, "not conflict". Try

to believe in what you are saying. Then, letting your mind gently float with the

breath, be aware of the breath, the coolness absorbing and making grooves of

peace in the subconscious, and the warmth smoothing and easing any thoughts or

feelings of conflict, stress and inner tension.

After a minute, pause and just be aware of the breath for the next minute. Then

resume the repetition slowly and clearly. When thoughts persist in floating into

your mind, repeat to yourself "I am full of inner peace", inhaling, and "I am a free

soul", exhaling. You may choose phrases to suit your specific need, depending on

the cause of your stress. Select a few affirmations for each session and use them

for as long as you need to. From time to time, alter the affirmations to suit your

mood.Detach your mind, and relax for two minutes, breathing normally and

feeling peaceful and restful, before getting up.

6) DIET

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It's widely accepted that nutritional deficiency impairs the health of the body, and

it's unrealistic not to expect the brain to be affected as well by poor diet. If the

brain is affected, so are our thoughts, feelings and behaviour.We know that certain

vitamins and minerals are required to ensure healthy brain and neurological

functionality. We know also that certain deficiencies relate directly to specific

brain and nervous system weaknesses: The Vitamin B Group is particularly

relevant to the brain, depression and stress susceptibility. Vitamin B1 deficiency is

associated with depression, nervous system weakness and dementia. B2 deficiency

is associated with nervous system disorders and depression. B3 is essential for

protein synthesis, including the neurotransmitter serotonin, which is necessary for

maintaining a healthy nervous system. Vitamin B6 is essential for neurotransmitter

synthesis and maintaining healthy nervous system; B6 deficiency is associatedwith depression and dementia. B12 deficiency is associated with peripheral nerve

degeneration, dementia, and depression.

Vitamin C is essential to protect against stress too: it maintains a healthy immune

system, which is important for reducing stress susceptibility (we are more likely to

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suffer from stress when we are ill, and we are more prone to illness when our

immune system is weak). Vitamin C speeds healing, this contributes to reducing

stress susceptibility. Vitamin C is associated with improving post-traumatic stress

disorders and chronic infections.

A 2003 UK 18 month study into violent and anti-social behavior at a youth

offenders institution provided remarkable evidence as to the link between diet and

stress: Around 230 inmate volunteers were divided into two groups. Half were

given a daily vitamin/fatty acid/mineral supplement; half were given a placebo.

The group given the supplement showed a 25% reduction in recorded offences,

and a 40% reduction in serious cases including violence towards others, behaviors

that are directly attributable to stress. Vitamin D helps maintain healthy body

condition, particularly bones and speed of fracture healing, which are directly

linked to stress susceptibility. Adequate intake of minerals are also essential for a

healthy body and brain, and so for reducing stress susceptibility. A proper

balanced diet is clearly essential, both to avoid direct physical stress causes via

brain and nervous system, and to reduce stress susceptibility resulting from poor

health and condition. Toxins such as alcohol, tobacco smoke, excessive salt,

steroids, other drugs and other pollutants work against the balance between

minerals, vitamins mind and body. Obviously then, excessive toxins from these

sources will increase stress susceptibility and stress it.

SOME OTHER SIMPLE (AND TO SOME, SURPRISING)

POINTS ABOUT FOOD, DRINK AND DIET:

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Processed foods are not as good for you as fresh natural foods.

Look at all the chemicals listed on the packaging to see what you

are putting into your body.

Generally speaking, and contrary to popular opinion, butter is better

for you than margarine. This is because the fat in butter is natural

and can be converted by the body more easily than the

hydrogenated fat that occurs commonly in margarines.

Fresh fruit and vegetables are good for you. Simple and true.

Fish is good for you, especially oily fish like mackerel. Battered

fish from the chip shop, cooked in hydrogenated cooking oil is not

so good for you.

Canned baked beans often have extremely high salt and sugar

content. The beans are good for you, but the sauce isn't if it

contains too much salt and sugar. Look at the contents on the label.

Canned and bottled fizzy 'pop' drinks are generally very bad for

you. They contain various chemicals, including aspartame, which

has been linked in several studies with nervous system disorders.

Many squashes and cordials also contain aspartame.

Too much coffee is bad for you. Interestingly espresso coffee

contains less caffeine than filter and instant coffee, because it

passes through the coffee grounds more quickly.

Tea is good for you. Especially green tea.

Pills and tablets are not good for you, avoid them if you can. For

example, next time you have a headache, don't take tablets, go for a

run, or a walk in the fresh air to relax naturally.

The rule is simple and inescapable: eat and drink healthily, and avoid excessive

intake of toxins, to reduce stress susceptibility and stress it. If you are suffering

from stress and not obeying this simple rule you will continue to have be stressed,

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Exercise increases blood flow to the brain, which is good for us. An exercise also

releases hormones, and stimulates the nervous system in ways that are good for us.

Exercise produces chemicals in the body such as beta-endorphin, which is proven

to have a positive effect on how we feel. For many people, serious exercise

produces a kind of 'high'. (It's arguable that it has this effect on everyone, but not

since so many people never get to do any serious exercise they'll never know...).

Scientists still don't fully understand how exactly these effects happen, but we do

know that exercise produces powerful feelings of well-being and a physical glow,

both of which directly reduce stress feelings.

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Exercise of all types (muscle-building and stamina-building) relaxes tense muscles

and tight connective tissues in the body, which directly contribute to stress feelings

and symptoms (particularly headaches). Try this next time you get a stress

headache - one that comes up the back of your neck into the back of your head:

stand up, leave whatever you are doing, walk outside, take a few deep breaths, roll

your shoulders backwards gently, slowly at first, then gradually speed up to about

one rotation per second and keep it going for one minute. You can actually feel

your shoulders warming and loosening, then feel your neck muscles warming up

and relaxing, and then feel the relaxing feel beginning to take the edge of the pain

in the back of your head. And that's after just sixty seconds of exercise! Imagine

what 15 minutes brisk walking or jogging can do. Ask anyone who's just finished

a game of tennis or squash or soccer if they feel at all stressed. Of course they

don't. It's actually impossible to stay stressed if you do a serious bit of exercise.

Exercise is wonderfully distracting - especially something very competitive which

makes you push yourself further than you might do by yourself. When your body

is involved with exercise it's very absorbing - it's actually very difficult to think

about your problems when you are puffing and panting. Something terrific

happens to the brain when the body works out, especially aerobic exercise -

cardiovascular exercise that gets the heart pumping.

We all evolved over millions of years with bodies that were built to exercise, it's

no wonder that avoiding it creates all kinds of tensions. Exercise, like a better diet,

isn't difficult to adopt - the answer is simple, the opportunity is there - it's the

personal commitment that make the difference.

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8) HUMOR THERAPY

Humor is a wonderful stress-reducer and antidote to upsets. It is clinically proven

to be effective in combating stress, although the exact mechanism is not known.

Experts say a good laugh relaxes tense muscles, speeds more oxygen into your

system and lowers your blood pressure. So tune into your favorite sitcom on

television. Read a funny book. Call a friend and chuckle for a few minutes. It even

helps to force a laugh once in a while. You'll find your stress melting away almost

instantly. Americans were attracted to humor from the stories of Norman Cousins,

who had successfully overcome cancer by watching comedy shows on television.

These days, there are organized humor meetings even in places like India where

laughing in public is not considered good manner.

Dr. Lee Berk and fellow researcher Dr. Stanley Tan at Loma Linda UniversitySchool of Medicine, has produced carefully controlled studies showing that the

experience of laughter lowers serum cortisol levels, increases the amount of

activated T lymphocytes, increases the number and activity of natural killer cells,

and increases the number of T cells that have helper/ suppresser receptors. In

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short, laughter stimulates the immune system, off-setting the immunosuppressive

effects of stress.

We know that, during stress, the adrenal gland releases corticosteroids (quickly

converted to cortisol in the blood stream) and that elevated levels of these have an

immunosuppressive effect. Berk's research demonstrates that laughter can lower

cortisol levels and thereby protect our immune system. The emotions and moods

we experience directly affect our immune system. A sense of humor allows us to

perceive and appreciate the incongruities of life and provides moments of joy and

delight. These positive emotions can create neurochemical changes that will buffer

the immunosuppressive effects of stress.

In his book, ' Stress without Distress,' Selye suggested that a person's

interpretation of stress is not dependent solely on an external event, but also

depends upon the perception of the event and the meaning he or she gives it. So,

how you look at a situation determines if you will respond to it as threatening or

challenging.

Humor gives us a different perspective on our problems. If we can make light out

of the situation, it is no longer threatening to us. We already discounted its effect.

With such an attitude of detachment, we feel a sense of self-protection and control

in our environment. Bill Cosby is fond of saying, "If you can laugh at it, you can

survive it."

It's sometimes difficult to force a laugh in tense situations. But that's precisely

when you need it most. One trick for finding humor in the worst of situations is to

blow things absolutely, ridiculously out of proportion. When your scenario reaches

the point of absurdity, you begin to smile. The situation is put in perspective. Now

you can calm down.

A belly laugh is really good for you. It relieves muscular tension, improves

breathing, and regulates the heart beat. Watch comedy shows and laugh. Or attend

comedy shows. Read comics or humor books. Share funny episodes with your

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spouse so that both can relieve stress as well improve communication between the

two of you

Adopting a humorous view towards life's situations can take the edge off everyday

stressors. Not being too serious or in a constant alert mode helps maintain the

equanimity of mind and promote clear thinking. Being able to laugh stress away is

the smartest way to ward off its effects.

A sense of humor also allows us to perceive and appreciate the incongruities of

life and provides moments of delight. The emotions we experience directly affect

our immune system. The positive emotions can create neurochemical changes that

buffer the immunosuppressive effects of stress.

During stress, the adrenal gland releases corticosteroids, which are converted to

cortisol in the blood stream. These have an immunosuppressive effect. Dr. Lee

Berk and fellow researcher Dr. Stanley Tan at Loma Linda University School of

Medicine have produced carefully controlled studies showing that the experience

of laughter lowers serum cortisol levels, increases the amount and activity of T

lymphocytesthe natural killer cells. Laughter also increases the number of T

cells that have suppresser receptors.

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LAUGHTER

What Laughter Can Do Against Stress And Its Effects

Laughter lowers blood pressure and reduces hypertension.

It provides good cardiac conditioning especially for those who are unable to

perform physical exercise.

Reduces stress hormones (studies shows, laughter induces reduction of at least

four of neuroendocrine hormonesepinephrine, cortisol, dopac, and growth

hormone, associated with stress response).

Laughter cleanses the lungs and body tissues of accumulated stale air as it

empties more air than it takes in. It is beneficial for patients suffering from

emphysema and other respiratory ailments.

It increases muscle flexion, relaxation and fluent blood circulation in body.

Boosts immune function by raising levels of infection-fighting T-cells, disease-

fighting proteins called Gamma-interferon and disease-destroying antibodies

called B-cells.

Laughter triggers the release of endorphinsbody's natural painkillers.

Produces a general sense of well-being

Patients, doctors and health-care professionals are all finding that laughter may

indeed be the best medicine.

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Laughing is found to lower blood pressure, reduce stress hormones,

increase muscle flexion, and boost immune function by raising levels of

infection-fighting T-cells, disease-fighting proteins called Gamma-

interferon and B-cells, which produce disease-destroying antibodies.

Laughter also triggers the release of endorphins, the body's natural

painkillers, and produces a general sense of well-being.

Laughter is infectious. Hospitals around the country are incorporating

formal and informal laughter therapy programs into their therapeutic

regimens. In countries such as India, laughing clubs -- in which

participants gather in the early morning for the sole purpose of laughing --

are becoming as popular as Rotary Clubs in the United States.

Humor is a universal language. It's a contagious emotion and a natural

diversion. It brings other people in and breaks down barriers. Best of all it

is free and has no known side reactions.

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9) POSITIVE THINKING

Avoid negative thoughts of powerlessness, dejection, failure, and despair. Chronic

stress makes us vulnerable to negative suggestion. Learn to focus on positives.

Focus on your strengths

Focus on your strengths

Look for opportunities in the stressful situation

Seek out the positive make a change

Here is one way to get out of the destructive negative thinking habits. All possible

situations we face can be classified into two categories:

One: Situations where we can do something about to change

the outcome. In this case, dont just sit there and worry about it. Go ahead

and take care of it. You have control. Procrastination is the root cause for

many stressful episodes.

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Second: Situations where you have no control on the

outcome. In this case sitting and worrying will not make any difference on

the outcome. So, dont worry about it. Let the situation resolve by itself;

you cannot do anything about this anyway.

Dean Ornish talked about how our culture teaches us to dwell on the high stress

activities. He gave this example: Two Arabs took their Mercedes car out for a spin

in the desert. Although there probably was not another car in the 10-mile radius,

these two guys managed to have a head-on collision. Now, if this happened in the

USA or many other parts of the world, the drivers will be getting out of the car and

showering each other with abuses, threats and remind the other person how stupid

he was to cause the accident. What did the Arabs do after they had their cars

totaled? They rush out of their cars, run to each other; hugs and says, "This is

great! Allah wanted us to meet."

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10) OTHER PHRASES OR ASSERTIONS YOU CAN

USE

You can use a variety of phrases or assertions. We suggest that you use a phrase or

assertion that has some significance to you, to correct the situation you want

changed. Use the following as a guideline to come up with your own set of

assertions.

"Harmony, profound inner harmony", inhaling; "all tension is draining

out", exhaling.

"Gathering in the fullness of peace", inhaling; "smoothing out all

conflicts", exhaling.

Goodness, beauty, grace and poise flowing in", inhaling; "pain,

unhappiness, anxiety and stress flowing out", exhaling.

"Detachment is my real nature", inhaling, "not attachment", exhaling.

"Freedom is my real nature", "not bondage':

"Humility is my real nature", "not self-importance':

"Patience is my real nature", "not impatience':

"Tolerance is my real nature", "not intolerance':

"Love is my real nature", "not resentment", (or "hate").

"Truth is my real nature", "not dishonesty':

"Caring is my real nature", "not selfishness'

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11) GUIDED IMAGERY OR VISUALIZATION

Introduction

Advocates of imagery contend that the imagination is a potent healer that has long

been overlooked by practitioners of Western medicine. Imag

Documents

Sress Management