Understanding & Managing

STRESSThe Holistic Way

By Khushal Kumar

What is stress?What is mental

illness?

How it is created

& dealt with?

Non-specific response to any demand – Threats?

GOOD STRESS BAD STRESS

What does stress reaction consists of ?

Fight or flight response Provide strength response to run

away from danger Out pouring of adrenalins –

stimulate hormones in the blood along with stress hormones in our body, which are intended to be protective.

What changes it brings: Increase in heart rate Increase in blood pressure (more blood to brain

& muscles) Faster breathing (increase of oxygen supply) Tensing muscles (ready for action) Increase mental alertness & sensitivity of sense

organs (assess situation & act quickly) Less blood to skin, digestive tract, liver &

kidney (where blood is less needed in times of crisis)

Increase in blood sugar, fats and cholesterol (extra energy)

Rise in platelets & blood clotting factors (prevent haemorrhage in case of injuries)

Common symptoms of stress

Physical: Fatigue, headache, insomnia,

muscles ache/stiffness (especially neck shoulder & lower back

Heart palpitation, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating & frequent cold – running nose.

Common symptoms of stress

Mental: Decrease in concentration and

memory Indecisiveness Mind racing or going blank Confusion Loss of sense of humour

Emotional

Anxiety, nervousness, Depression, anger,

frustration, Worry, fear, irritability, Impatience, short temper Extreme action, Suicidal thoughts

Behaviour

Pacing, fidgeting Nervous habits ( Nail biting,

foot-tapping) Increased eating, smoking,

drinking Crying, yelling, Blaming Throwing things or hitting -

Violence

Causes of stress

Two kinds:

Internal

External

External

Physical environment: Noise, bright light, heat confined space

Social: (interaction with people) rudeness, bossiness, aggressiveness

Organisational: Rules, regulation,”red tape”deadline.

Major events: Death of relative, lost job, promotion,new baby, marriage.

Daily hassles: communing, misplacing keys, mechanical brake down

Internal

Lifestyle Choice: Caffeine, not enough sleep, overloaded schedule

Negative self talk: pessimistic thinking, self-criticism,overanalysing

Mind traps: unrealistic expectation, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking

Stressful personality traits: perfectionist, fastidious,workaholic, pleaser

Most stress is self generated

How can we overcome stress?

Change lifestyle habits

Decrease caffeine (coffee,tea,colas,chocolates)

Well-balanced diet Decrease junk food Regular exercise – work out 30 minutes Adequate sleep – what you need Leisure time – self occupied Relaxation exercise - meditation

Change a stressful situation

Time & money (energy) management Assertiveness – Ability to say no Problem solving Possibly leaving a job or relationship

Change your thinking

Look at things more positively See problem as opportunities Refute negative thoughts Keep sense of humour Diversion – going away on a vacation Distraction – keep away from

problems

How can we do all this?

We have to live in the British environment!

We still have to live in our community!

We still have to work for our living!

We still have be with the family!

What is the answer?• Treat your stress symptoms with the latest

drugs or painkillers for short-term relief but with the risk of long-term damage to the rest of your body.

• Continue to ignore your stress symptoms, and experience a slow increase in discomfort, which will correspond to a decrease in your overall health.

• Listen to your body, and begin applying a Holistic approach to wellness. Treat the whole being, not just the stress symptoms.

Listen to Your Mind & Body Through Holistic Living

Yam – Understand your relation with others

Niyam – Understand your relation with self

Asana – Do yog and improve your postures

Pranayama – Do your breathing and oxygenate your body

Pathyahara – Observe your sense control

Dharna – Practice your concentration with focus

Dhyana – Practice your focus without concentration

Samadhi – Live in wakeful awareness

Yam – Relation with others

In the community In your family Ahimsa (non- Harming) Satya (Truthfulness) Asteya (Non – Stealing) Brahmcharya (Walk in awareness) Aparigraha (No greed or

possessiveness)

Niyam – Relation with self

Your Share Value in the MarketSaucha – (Purifying inside out)Santosh – (cultivate attitude of

contentment)Tapa – (Training your senses)Svadhyay – (Inner exploration - CPD)Ishwarapranidhana – (Letting you go

into inner spirit)

Asana – Your body posture

Mobility

32 Yog Asans

25 Mudra

Kriyas

Pranayama – Breathing control

Lung capacity building Clearing Air Passage Calming Oxygenation

Pathyahara – Your sense control

Balance and Control over organs Chakra Science – Reiki Aura field balance Energy Channelling Energy exchange Enhance Chetna Shakti (universal Life

force energy) Use non-toxic medication –

Ayurvedic, Hoemepathy, Biochemic etc

Dharna – Focus with concentration

Focus Rekha chitra - Symbols Prathna Satsang Bhajan Dhun Religious rituals Puja - Ygya

Dhyana – Focus with out concentration

Meditation

Witness thoughts

Witness vibrations

Witness sensations

Witness combustion

Witness self

Samadhi – Enlightened

Constant Wakeful

Awareness

Freedom of stress Travel through 8

Limbs of YogEnjoy Stress Free Health with

Holistic Living

Listen to your mind & body and live in total blissful awareness

Attend Holistic Living Course at G H S

Thank you Jai Shree Krishan