Understanding The Concept of Sound Health

Defined by WHO as ….

• is a menace today

• leading to erosion of human potential and lot of illnesses

in fact is

A non-specific response of the body to any demand

made upon it or to an external stimuli.

Spiritual Faith

• Stress is due to inability in coping with internal or external threats.

• Much stress today is occurring through emotions such as aggressions, impatience and fear kindling the body’s stress responses.

• Other causes could be unhealthy diet, smoking, drugs, improper work pattern and financial insecurity.

Burn Out Stress Syndrome (BOSS)

FIVE STAGES OF BOSS

1. Honeymoon

2. Fuel Shortage

3. Chronic Symptoms

4. Crisis

5. Losing the Marathon

A Debilitating Psychological Condition Brought About By Unrelieved Work Stress

1. Honeymoon :

Initial euphoria, habits are spoiled.

2. Fuel Shortage:

Depletion of energy, Fatigue, Insomnia, Escape activities.

3. Chronic Symptoms:

More fatigue, Aailments like IHD, Irritable bowel, Myalgia, Bronchial asthma, Peptic ulcer & Depression.

Burn Out Stress Syndrome (BOSS)

4. Crisis:

Pessimistic outlook, Enhanced anxiety, Doubts about own capabilities, Escape mentality - Tension headache, Chronic backache, Hypertension, Sleep disturbances.

5. Hitting The Wall:

Losing The Marathon. Collapse.

Burn Out Stress Syndrome (BOSS)

Stress Signals

Early Symptoms Nervous Reflexes Illnesses

Stomach upsets Biting nails Asthma

Headaches Clenching fist Migraine

Rashes Grinding teeth Digestive disorders

Backpain Picking at skin Skin disorders

Insomnia Hunching shoulders Sexual disorders

Signals of Stress

Biting Nails, Clenching Fists, Clenching Jaws

Drumming Fingers

Grinding Teeth

Hunching Shoulders

Picking At Facial Skin

Tapping Feet

Two Jobs At A Time

Touching Hair Often

Too Hurried Or Loud Talking

Too Conscious About Being On Time

Signals of Stress

MOOD SIGNALS • Anxiety

• Depression

• Frustration

• Habitual Anger or Hostility

• Helplessness

• Hopelessness

• Irritability

• Restlessness

Signals of Stress

BEHAVIOURAL SIGNS

• Aggression

• Disturbed Sleep

• Emotional Out Bursts

• Leaving Jobs Undone

• Over Reactive

Effect on PersonalityMost deep rooted component of personalities our value system and behavior is direct expression of these values

Type A

Stress prone + + +Impatient AmbitiousCompetitiveAggressive

Type B

Calm RelaxedNot AmbitiousReverse of type A

Two Types of Personalities

We have to know which type we belong to

Rust Out Stress Syndrome (ROSS) Just reverse to BOSS

HOW TO GET RID FROM ROSS1. Stay Alert

2. Take Risk

3. Avoid Isolation

4. Stretch for Success

5. Overcome

Person Has Stress Under Load

Common disorders produced due to stress

• Sinus Tachycardia

• High Blood Pressure

• Ischaemic Heart Disease

• Diabetes Mellitus

• Hyper Acidity, PU syndrome

• Ulcerative Colitis

• Migraine, tension headache,

• Chronic backache

• Allergies, Asthma

• Thyrotoxicosis

• Auto immune disorders

• Menstrual Disorders

• Anxiety Neurosis, Obsessions

Headache Triggering Stresses

(Specially in India)

1. Heat and harsh sunlight.

2. Humidity

3. Missing meals (skipping breakfasts)

4. Hormonal factors

5. Stress related to heavy studying (class X, XII and above students)

6. Travel stress (crowded suburban trains/buses etc.)

7. Obnoxious odors, perfumes, agarbattis

8. Noises.

Who Warning

Depression will be world’s most debilitating disease by

2005 after heart ailments. By 2015, it may be first.

Psychology is going to be

the subject of future for students.

Depression is the end result of prolonged stress

Stress Management

is not merely nervous tension.

it is :

• Always the non-specific result of damage

• Something to be avoided

Complete Freedom from Stress is : DEATH

Concept of Stress in Indian Thought

Sankhya Darshan mentions about Klesa and Dukha.

Klesa has its origin in root “Klis”, which means to

torment or afflict pain.

Klesa in Sankhya is generally due

to fundamental non-cognition –

avidya or ignorance.

Stress associated with Institutions

• Inter-role Distance Stress

• Role Stagnation Stress

• Role Expectation Stress

• Role Erosion Stress

• Personal Inadequacy stress

• Role Isolation Stress

• Role Overload Stress

• Self Role Distance Stress

• Role Ambiguity Stress

• Resource Inadequacy Stress

How to Manage Stress

• Change in dietary pattern: Tryptophan Rich Food, Vegetarian Diet.

• Subtler exercises - ASANS (Postures) & PRAGYA YOG.

• PRANAYAM: Churning of Vital energy.

• Proper reading habits -“SWADHYAY” for Self- Introspection.

• Proper relaxation -“SHAVASAN”, Yog Nidra.

How to Manage Stress

• Proper meditation upon flame, ocean, colors, ragas.

• Music Therapy - “Mantra Chikitsa”.

• Pulverized herbal powders - “Aoushadhi Chikitsa”.

• Homa therapy, Yagna.

• Avoid isolation, become part of society and devote time for social & selfless service.

Stress Proofing Lifestyle

You must learnsThe Art of Living

• The art of being

• The art of relating

• The art of thinking

• The art of becoming

• The art of organizing

Yoga Philosophy Adds

• Ability to let go, forgive & forget .

• Ability to switch off the mind (Dhyan) or slow it down (Dharana).

• Ability to see things in proper perspective, no super ego, no self pity.

• Optimism, No Hypochondria.

Yoga Philosophy Adds Few More

Concepts

• No guilt complex .

• Ability to live in present in the here and now, neither in past nor in future. Remember past is a canceled check.

• No obsessions & phobias.

• Do not become compulsive eater, smoker or drinker. Do not become workaholic.

Holistic Management

• The Universal bond between man

and cosmos has been sublimely

captured by Vedic Seer as Gayatri

Mahamantra.

Balanced Diet

• New salad combinations

• Fruit nuts and raw vegetables

• Raw or steamed/boiled vegetables

• Fiber rich diets

• Whole wheat flour

• Boiled rice

• Beans and pulses

• Potatoes with skin

• Fruits as alternatives to pies

• Sprouted Pulses /wheat grass

About Diet

A Graffiti -

Don’t Eat Fast-

Haste Makes Waist

Living with Healthy Diet

“Anno Vaih Manah”- Rigveda

( What we eat, makes our mind)

Man being herbivorous,

vegetarianism leads to right growth with

no chances of any disorders

Pragya Yog

Complementary Therapies

• Biological Therapies : Herbal remedies,

Aromatherapy, Dietary therapies,

Orthomolecular therapies

• Mind-body therapies : Hypnotherapy Pranic

Healing Meditation

• Herbal Remedies – Plants and their extracts

• Aromatherapy – Essential oils usually inhaled.

• Dietary therapies – right diet to promote health, prevent or

control illness

• Orthomolecular Therapies – Large vitamin doses or mineral

supplements.

Complementary Therapies

Ayurved

The Atharva Veda contains early description

of the use of herbal medicine

The ancient Indian sages, who came face to face with the truth,

revealed the secrets of wholesome living after intense research and

observation of Herbs and gave us the gift of Ayurved.

What is Pranayam

‘Prana’ is the Vital Cosmic Energy

‘Aayam’ implies dimension

Pranayam thus means go into dimension of

Prana and try to exercise in it. It is much more

than mere deep breathing.

Basic Rules for Pranayam

• Environment should be clean fresh and peaceful

• The posture should be erect sitting on vajra or sukh asana

• Appropriate time is the early morning (one hour before and one hour after sunrise)

• Stomach should be kept empty

• Restrict negative thoughts

• Keep your mind busy in creative works & be regular

• Relax after doing pranayam

• Perform meditation with pranayam

Three Types Of Pranayam

Pranakarshan Pranayam

Surya Bedhan Pranayam

Nadi Shodhan Pranayam

All three reduce stress harmone level

Psychoneuroimmunology, PNI

Psyche affects neuronal system which

in turn influences immune system.

Immunity goes down, hence one

succumbs to illness, due to stress

Mind body Medicine (MBM)

An exciting field of medicine includes

• Meditation

• Hypnosis

• Guided Imagery

• Bio feedback

• Relaxation Therapy

Mind body Medicine (MBM)

Useful in

• Headache

• Chronic pain

• Insomnia

• Anxiety

• Depression,

• CAD and Cancer.

Meditation

• A cleanser of our mental garbage.

• Our day to day necessity

It gives relief from mental constipation

Implies giving a bath to your personality

of noble and ideal thoughts.

Meditation

Meditation

Meditation implies concentration of conscious mind.

Focus it on unconscious

– integrate both

– go towards superconscious and establish on it.

This is whole of meditation.

Meditation

Subconscious is just like a black box of cockpit.

The moment we start meditation we start viewing

all our previous sanskars and our good/bad deeds.

One should not be scared at this level.

Achievements of Meditation

• Enhanced memory

• Muscular relaxation

• Mental equipoise

• Inner calmness

• Increased awareness

• Cheerfulness all the time

• Disappearance of jealousy – lust and other vices

• Behavioural modification

• PSI qualities.

For Meditation

• Diet to be sattvic. Try to eat boiled vegetables more often.

• No exciting reading or watching violence or pornography on TV/Computer/Magazines

• Your Central Nervous System is landing strip for cosmic consciousness during meditation try to strengthen it.

• Life style has to be orderly and thoroughly organised.

• Mind’s calibration is through your company (sangati) and swadhyay.

How to meditate

• Sit in a comfortable position.

• Classic posture is cross-legged on floor (sukhasana) or a big chair with soft cushion.

• Straighten your spine.

• Imagine yourself supported by a string hanging from ceiling connected to the top of your head.

• Breathe deeply through your nose.

• Inhale to full up lungs and then exhale slowly to expel all the air, observing

breath all the time.

How to meditate

How to meditate

Select something to focus upon:

• A candle flame

• A flower

• Your deity

• Himalayas or ocean

Focus on your breath by counting each

inhalation and exhalation.

How to meditate

• You can also focus on sound of Aum or Mantra or a meaningful word or phrase.

OR

• Mentally recite mantra in synchrony with your breathing.

Even 20 minutes of inner equipoise is enough

to give you inner peace and freshness.

Scientific Basis

A Fact

• 60% to 80 % of visits to health care professionals are related to stress.

• Patients who respond poorly to medication and surgeries respond extremely well to mind body approaches

– such as meditation.

Quick Reminder

• Simple modification in posture, habits, thought

and behaviour often go a long way towards

reducing feeling of stress and tension.

• Control Your Anger

• Breathe

• Slow Down

• Complete One Simple to Do

• Get Some Fresh Air

• Avoid Hunger and Dehydration

• Do a Quick Posture Check

• Recharge at the Day’s End

• Meditate

Quick Reminder

Key to Perfect Living

A Proper Symbiotic Relationship