stress management by dr. ram mohan
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THIS IS THE AGE
OF THE HALF READ PAGE
AND THE QUICK HASH
AND THE MAD DASH
THE BRIGHT NIGHT
WITH THE NERVES TIGHT
THE PLANE HOP
WITH THE BRIEF STOP
THE LAMP TAN
IN A SHORT SPAN
THE BIG SHOT
IN A GOOD SPOT
AND THE BRAIN STRAIN
AND THE HEART PAIN
AND THE CAT NAPS
TILL THE SPRING SNAPS
AND THE FUN’S DONE
“The Vedanta is an integrated philosophy of a two-fold, dharma namely pravrthi or outward-directed action and nivrthi or inward-directed meditation which together form the means for the maintenance of the world on an event keel; for they are verily the means of the 'abhudaya' (social welfare), and nisreyasa, (spiritual growth) and fulfillment of all beings."
- Swami Vivekananda
Mental Activities
• “Man the Unknown” – Dr. Alexis Carrel
[The Nobel Prize in Physiology or Medicine 1912]
• Intelligence alone is not capable of engendering science.
• Intuition, Clairvoyance (Sixth Sense), Telepathy• Reading of Thoughts [scientific, Aesthetic and
religious]
DICTIONARY : STRESS
PHYSICAL, CHEMICAL OR EMOTIONAL FACTOR TO WHICH AN INDIVIDUAL FAILS TO MAKE A SATISFACTORY ADAPTATION AND WHICH CAUSES PHYSIOLOGICAL TENSION
WHEN THE EMOTIONS OF ANGER, FEAR, JOY OR SORROW ARE NTO STIRRED, THE MIND MAY BE SAID TO BE IN THE STATE OF EQUANIMITY. WHEN THESE FEELINGS HAVE BEEN STIRRED, AND THEY ACT IN THEIR DUE DEGREE THERE ENSURES WHAT MAY BE CALLED ‘THE STATE OF HARMONY’
CONFUCIUS
DR. HAN’S SEYLE DEFINES IN THE BOOK “THE STRESS OF LIFE” THE GOAL IS NOT TO AVOID STRESS. BUT IN ORDER TO EXPRESS YOURSELF FULLY YOU MUST FIND OUT YOUR OPTIMUM STRESS LEVEL AND THEN USE YOUR ADAPTATION ENERGY AT A RATE AND IN A DIRETION ADJUSTED TO THE INNATE STRUCTURE OF YOUR MIND AND BODY
ANATOMY OF STRESS
•Dormant desire for self expression
•Stress is a non-specific response. It’s a subjective phenomenon
•Stress is a motivator-source for individual achievements
•Stress should not move from psyche plane to somatic plane
•How to improve the mind using the mind itself
STRESS OCCURS WHEN:
• changes take place in the physiological or psychological equilibrium
•Survival is threatened the threat may be real or imaginary
•Self image is threatened, the threat may be real or imaginary
•When there is an unresolved conflict in the conscious or subconscious mind
•Desired goal becomes elusive or unattainable
•Personal loss is encountered, loss may be real or imaginary .Like recent shooy out in U.S.A. by an Indian Investor
•Dead lines are encountered.
STRESS MANAGEMENTStress is the impact of physical and mental activities.
Brain activities.
0-3 activities per second - Deep Sleep 3-7 activities per second - REM 7-14 activities per second -unfocused day
dream 14- 28 activities per second - focused Stress -switch up Unwind - Destressing
GOOD ASPECTS OF STRESS: -We need stress - gives extra mileage and adrenaline flow.
-Too much stress
Due to: complexity of present life
and increasing ambitions
NOT fight it sit and take it
Should be a physical response
Neurotheology
• In the new field of “neurotheology,” scientists seek the biological basis of spirituality. Is God all in our heads?
• Last year the American Psychological Association published “Varieties of Anomalous Experience,” covering enigmas from near-death experiences to mystical ones. (Transpersonal Psychology) and PEAR Group.
• Neurotheology is stalking bigger game than simply affirming that spiritual feelings leave neural footprints, too.
Some results• Attention: Linked to concentration, the frontal lobe
lights up during meditation• Religious emotions: The middle temporal lobe is
linked to emotional aspects of religious experience, such as joy and awe
• Sacred images: The lower temporal lobe is involved in the process by which images, such as candles or crosses, facilitate prayer and meditation
• Response to religious words: At the juncture of three lobes, this region governs response to language
• Cosmic unity: When the parietal lobes quiet down, a person can feel at one with the universe
Ideation
• Key identity of a ‘Knowledge Worker’• Ideas are all around – You have to pluck the
right one from thin air and use [Neurotheology or Spiritual Intelligence]
• Malcolm Gladwell - Blink : The Power of Thinking Without Thinking
• Blink is about the first two seconds of looking--the decisive glance that knows in an instant.
SATTVIC quality leads to success and stress – free condition
“Liberated from attachment not uttering “I”, endowed with the power to sustain and enthuse, unaffected in fulfillment or failure such a performer is said to be sattivic.
Sense of well-being not dependant on situations is total freedom. Sri Ramana says such a freedom is in the nature of one-self.
•Atma and Anatma – The non-variable and the variable . Various role.
•Inner leisure comes when you know that you are not the role but the actor. [Vidyaranya]
•With this knowledge you can take more challenges like an accomplished actor.
•‘Self talk’ and ‘Self Enquiry’
•Leader
•You are ‘valuable’ and you are Brahman – Not dependant on ‘others’ assessment of ‘Self worth’
•Increase SQ (Spiritual Quotient), SQ is the element in everybody’s personality that gives you to others as trustworthy or flawless
•Remain always optimistic
Rainbow in a gutter
•SQ comes from a basic level of contentment and absence of greed
•Optimist leads to optimal solution Win-Win for all
•Find ‘quality’ time amidst work
Learn to ‘pause’ during work
‘Pranayama’ or ‘Meditation’
‘Unclosing’ your mind
•Listen (Sravana)
•Sahana vavatu
Sahanau Bhunakthu
•Synergy in Work place and giving credit to others
•Develop compassion
Karuna, Mudita, Upeksha
• Power of positive thinking
•96 nadis when you think positively positively the nadis open up
•Control the negative thoughts like a warrier cutting the every soliders as they come of gate [Sri Ramana)]
•Watch you mind always
•When you notice negative thoughts develop a positive affirmation
[ PRATIPAKSHA BHAVANA]
•Do not psychologically analyse the origin of negative thoughts. Try to get an insight into the nature of the Self [Sri Ramana]
•Have PATIENCE
Reality is the supremely positive presence of God within you.
• Patanjali : five states of thought power (Chitta)
1. Very disturbed state(vikshipta)
2. Disturbed state (Kshipta)
3. Dormant (Moodha)
4. Concentrated (Ekagrata)
5. Thoughtless State (Nirodha)
•Preponderence of rajas and thought power in Kshipta state _Arising of desires, their fulfillment gives ‘temporary pleasure’ – non fulfillment gives tension.
•Growth of dormant (Moodha) states of thought power arises – slothful and ignorant
•Sattic predominates –thought power in the state of concentration (eka grata) tends to
•Thoughtless (Nirodha) – gives rise to serenity – eternal peace – Bliss
•Three balls in the hand of juggler (Satva, Rajas, Tamas)
•Preponderance of rajas gives rise to tensions and conflicts, competition, desire for grabbing barrier in conflict settlement, non-effective information system, and undestined Prestige Issues.
•Preponderance of Tamas – terrorism and conflict out of expression of anger decresing tolerance non-co-operation, negative relationships, fear of future, inactivity, work accumulation
•Preponderance of Sattivic- combines the sense of social responsibility, morale amiability and ‘open-window’ approach.
•For stress- free working the three gunas are to be in equilibrium.
•Avoidance of tension and attainment of peace by attaining sattivic through practice of yoga.
•Mundaka Upanishad – Acquire_ peace by purifying the inner senses though piety and knowledge by continuous meditation.
•Practice of Yoga rules out latent tendencies of negativity and gives birth to happiness.
•Anger Management - They are blessed ,who ,by their wisdom, can control their anger even as water subdues a conflagration. A man who loses his temper loses his power of judgment as well. He is insensible to right and wrong. He does not know at that time what he is doing or speaking. Even as a serpent casts off the slough by its effort, should a man cast off his anger by his forbearance. Then alone can he be called a man.
Gems from the Ramayana, Sundarakanda.
•Dharma : Action that sustains quality of life – Corner shore of society.
• Dharma
• Yama: Means the quality of transactions at the interpersonal level
• Niyama – Inner Measure of ones interpersonal relatedness
• Three elements
1. Concpet of a boundary within which one acts
2. Implication of one’s action to others
3. Quality of one’s action i.e, its implication to the Self
• Key words from Gita
NAHI KASCHITKSHANAMAPI
JATU THISHTATYAKARMAKRITI (B.G. 3-5)
Action is central to creativity (Rajas) Inaction is the characteristics of Tamas.
Yama
Niyama
2. Prescribed Duty
NIYATAM KURU KARMATVAM
(B.G. 3.7)
Perform your assigned duty with core-competence, non performance leads to breakdown of rhythm on the Society.
3. Job Content
KARMANOHYAPI BUDDHAVYAM
VIKRAMANAH AKARH ANASEHA (B.G. 4.17)
Job-content is key to task accomplishment – knowledge of the chain reaction of your job – Emphasis on holistic knowledge in an undertaking. Job content and allocation and the need for co-ordination action.
4. Correct Practice
ABHYASENA TO KAUNTEYA
VAIRAGYENA CA GRHYATE
Constant endeavour and firm determination for task accomplishment.
5. Perfection and fulfillment
SVE SVE KARMAINYA BHIRATHAH
SAMSIDDHIM LABHATE NARAH
Pursue your job suited to your core-competence deligently.
6. High Ambition
KANKSHANTAH KARMANAM SIDDHM
SIDDHIR DHAVAT KARMAJA
(B.G. 4.12)
Higher the ambition, subtle the result – not enough to stop but have dedicated pursuit
7. Duty and Obligation
KARTAVYANITI ME PARTHA
NISCHITAM MATA MUTTAMAM
(B.G. 18-6)
Lack of discipline _Chaos
Awareness of obligation and duties.
8. Total Excellence
NA KARMANA NAPRAJAYA DHANENE
TYAGENEIKE AMRITATVA MANASU:
AMRITA: Pinnacle of Perfection or Excellence in performance
Thyaga refers to total commitment and dedicated knowledge based application and result oriented motivation.
"YADEVA VIDAYA KAROTI SRADDHAYA, UPANISHADA, TADEVA, VIRYAVITTARAM BHAVATI (Chandogya 1.1.10)
Yadeva Karoti: whatever is done Vidyaya: through know-how Sraddhaya: through faith and compositionAtma, sraddha in my capacity (to rise to the occasion)Upanishada; through deep-thinking and contemplation.Action done with these three energies behind then alone
become not only efficient (viryavat) but more and more perfectly efficient (Viryavattaram)
Knowledge to be infused with the energy of human motivation.
Buddhi yogam, Enlightened person.Persons are individuals who transcend their merely
organic individuality in conscious participation(Julian Huxley)
Change from individual to 'person'.
• Yoga: Three definition
• -SAMATVAM YOGA UCYATE
• YOGA IS EQUANIMITY
• - YOGA: KARMASU KAUSALAM
• Yoga is efficiency in action
• - Duhkha samyoga yogam
• Vedanta is the scheme of human possibilities - mind enthroned over matter - psycho social evolution
• -YAT BHAVAM TAT BHAVATI
• Story of Zen Master and disciple
• JBS Haldane
• - Two observations of profound significance. Einstein's Discovery that time and space are aspects of the same kind of relationship
• - Distinction between two particles of the same kind is not absolute
21. Don't do that:
Don't think in negative way
Negative expression trap you into stress mode
Phrase and think in an open way
Instead of don't do 'X' why not do 'V'?
gets positive response further.
• TATTVAM ASI - Unity of Life.
• Vedanta says enormous energies are dormant in every one of us, every being and non-being entity in the world.
• Infinite Energy of Pure Consciousness -
• -Cit Sakti-
• YA DEVI SARVA BHUTESU SAKTI RUPENA SAMSTITHA
• HRD comes not out of this – as you consider everybody as worth as each is sacred – each job is sacred.
•Personality - Persona means ‘mask’ • Removal ‘ Persona’ before Personality Development• “Be as you are” – through Self Enquiry•Personal Management – Become free from internalizing situations •Prioritizing Major – Minor•Accomplishment through professional approach – Man walking with a torch light•Concentrate in the next 10 feet.•Do not come under the tyranny of ‘raga’ and ‘dvesha•Analogy fo rocket
Desire is a capacity (Sakthi) you can have desire as long as you can have them and they don’t have you!
•The result of every action is a prasadam from God
• Synergy in Heritage Text:• The Spirit of cooperative endeavour is delineated in
the 10th Mandala of Rig Veda in the Purusha Suktam. It - a great cooperative endeavour undertaken with profound devotion by the entire community. Here a symbolic yagna was performed, out of which the created beings and natural beings took their form.
• Thus the purpose of - attaining totally their individual minds with the total mind of cosmic consciousness.
• This represent what Zalemik later termed as spontaneous cooperation".
• This is achieved by reducing the proportion of pravrithi and increasing nivrithi.
• Thus the process of realizing unity in the midst of differences and ekatmanubhuti is achieved. Basis for 'synergy' or Stephen - covey's "win-win" attitude.
• Espoused - Theory in Indian Heritage• Blind adherence to theories or rituals leads to
considerable loss. A dynamic change in consciousness is essential.
• This is exemplified in Srimad Bhagavatam. When young cow-herds sent by Krishna to get food approached the Brahmins performing "Angirasa Yagna" for accession to heaven, they were refused food by the Brahmins. But the wives of the Brahmins, intuitively realizing the Divinity of Krishna, came rushing to him with offerings. Eventually the Brahmins, realizing that their had lost due to this dyed-in-the wool adherence to rituals, cursed themselves - their three-fold birth, learning, vow of continence, pedigree etc., which made them impervious the touch of Divinity.
• The solution is found in Bhagavat Gita's work ethics approach "work well done is Verily Yoga (BG II 50)." Let not results of your actions become your motive. You shall not also be attached to inaction. The theme unfolds with grater clarity in the subsequent chapter. A clear cut differentiation is made between the action to be done (Karma) the work to be avoided (Vikarma) and finally the absence of both i.e. inactivity (akarma) from a holistic perspective Krishna declares that he alone can accomplish everything who distinguishes between in activity and activity in inactivity.
• Taitreeya Upanishad says "your present package of Praja, Karma, and Dharma cannot bring in success. Only by Tyaga, unlimited success can be attained".
• The Taitrhreeya Upanishad thus puts to an end that theory that abundance of resources like work-force (praja) skills (Karma) and finance (dhana) would assure success by themselves. It is imperative to introduce necessary process-changes by giving up irrelevant actions.
• Sri Bhashyam of Ramanuja distinguishes "Karma; as routine activities (sthula) and akarma as sukshma or latent power. Thus the physical and intellectual activities have their respective roles.
• The coordination of the managerial activities is depicted int he Katopanishad's Charioteer Matrix.
• Atma - the Charioteer• Sareera - The Chariot• Buddhi - Driver• Manas - rein holder• Indryas - horses.
• Antahkarana and Problem solving:• Normally the decision making process is done
through the three tiers of manas - Buddhi - Ahankara interface dealing with ordinary, complicated and complex situations. The better type of managers develop their antahkarana - intuitive capacities - transcending the Jnannendriyas.
• Emerson calls it as the "inner gleam" which is the right instrument to advise on complex decisions.
• The "vrithi and samskara" act at conscious and sub-conscious levelstto influence the final decision. Ina person who has developed an in inner gleam and inner knowledge, antahkarana helps him to arrive at the right decisions. The inner gleam is developed through following the right path Buddha describes them as Right Faith, Right Aspiration, Right Speech, Right Conduct, Right Livelihood, Right Effort, Right Mindfulness and Right Contemplation (Noble Eightfold Path)
FINALLY, RELAX AND BE AS YOU ARE!
"I AM THAT I AM“
"KINGDOM OF GOD IS WITHIN YOU“
"YOGAH KARMASU KOUSALAM"
STRESS CONTROL – PRACTICAL HELP: 1. Physical control Improve physical conduct; better sleep, better exercise, better eating
4. Stress Defences:
Avoid Stress factors, keep balance
PART I ASSESSMENT
Step (1): Prepare Activity Chart 1. Perception: How much you are in control H - M - L (on control) 1. Activity: Is it possible to control more. 2. Note VH - H - M - L events Detailed scoring for each item
3. Meyer Freedman: Are youtype A or B stressful laid back Achievement calm, Oriented unambitious Achieve a balance between extremes Madhyamika of Buddhism
4. Emotion Log
• What you are doing
•How you feel about it
•What you are thinking
•How are you balancing
8. LIFE-LOTTERY
Getting a clear picture of what is that you want to do, can be the first step in clearing away many stresses.
Prepare a chart
What you are good at
What you have done long ago but have not done ever since
What you think will be good at
Yes No New
9. More than tangible
What you like your emotional life to be?
Similarly for spiritual life
What you believe in
What you want to know more about
Spiritual support available to you in any form
1. SELF ESTEEM should be high
Note down all small achievements you have made in the day
Repeat this each day
Bleak picture of yourself goes off
HANDLING CONFRONTATION
Don't tense up
Avoid body language of tension
Don't smile or laugh when others say disagreeable thing
Nod a lot
Adopt open postures
Let the first word be in agreement
5. Stress Workout
Self-motivation
Choose something you enjoy
Add value - music, literature
Walk with a friend
6. Environmental Stuff
List whatever is wrong with the present workplace
List anything that makes it unpleasant
Combine convenience with aesthetics
10. Breaks
Take a series of short breaks between work flow
However smooth it runs, or Prepare to break in term
14. Have a mentor
Somebody to talk through your problems.
Though not frequent contact regularly
Don't get emotionally mixed-up with your mentor
20. Pat on the back
If there is more to do then put yourself on the back
Take yourself a guided tour of benefits
21. Don't do that:
Don't think in negative way
Negative expression trap you into stress mode
Phrase and think in an open way
Instead of don't do 'X' why not do 'V'?
gets positive response further.
22. Medicinal Reading (not for peaks) but especially for chronic stress
find two slots everyday for reading
Fantasise-- read fiction
Travel fiction,
comfortable chair
t.v.
games
23. Sulkers:
Ignore sulkers. Be positive when they don't sulk
If you don't succeed in that, tell them you are ready to help
Traditional components of sulking
There is nothing wrong with me! etc.,
24. Ref: Life Lottery
Time Management:
On a regular basis, check your personal objectives
What are your major achievements?
Weekly assess your current targets
Keep your targets highly visible
they help you to deflect your stress by concentrating your efforts on these key elements
when other people see them, they understand why it is important to you and will modify their behavior
don't fret too much if a target is missed. But do something about it.
25. LISTEN WELL
Mindful listening
use non verbal clues to show you are listening like eye contact, lean forward etc
don't fidget
Allow gaps of silence
Don't rush to fill in it
use open question
( as : those that evoke 'yes' or 'no' response)
27. Play
As we grow old, we use to play - Laughter play
totally lose yourself in play
competitive sport itself is stress
multiplayer game is also stressing
preferably individualistic games
28. Relax in parts:
Tense and relax your muscles from head to toe: Slow breathing concentration on that particular part-- savasanam
29. Agree:
With at least part of the other's statements
Distress
Reduce level of anger in confrontation
30. Don't take your work home
Better organise your time
need be, work in the office
31. Café life
“What is this life full of care
we have no time to stand and stare" - W.H.Davis 'Leisure'
go to Café especially pavement one
Watch the world pass by
32. Take holiday
Total change of place and inputs
At least a week off
Don't take your laptop/mobile with you
total break
34. Bureaucrat bounce ball
do nothing with the output
do it your own way
get someone else to do it
work the system
Raise awareness at the top levels of the system's inadequacy
suggest less bureaucrat alternatives.
35. Because I'm worth it:
Self-esteem
Make sure you get sometime to do something you want
achieve a balance between outward / inward
Deliberately keep your thoughts blank
37. Go for a walk
work through them
Capture your surrounding in depth and in an overview
Let things happen in their own pace
38. Sharing Chores
job rotation and swap jobs
41. Broken record (with others):
Repeat the request several times
Nod, Agree, 'I see' still -- with your request
42. Coherent discussion
Laser
Before a meeting, consider how to structure a discussion
separate off different approaches
review what you want to achieve
44. Fallout shelters
Control and self image
imagine you are building yourself a stress proof bunkers
It contains
family photos
your favorite paintings
photo of scene
A pair of slippers
easy chair
system
46. Happy balance between material a non-material life. At the end of life, look back. Look at your activities - can you achieve a better balance? get possible directions.
47. Nemesis: Think
Is there anybody who has major effect on you
1.Terminate the relationship if negative, avoid stress or
2.Look to circumvent
3.confrontation
49. Information overload
quick sort your mail avoid
email use filter
cut down on newspapers
return all reports more than a page
20% of documents carry 80% information
Be ruthless
Push to pull information
Balance
51. Different values:
Study of Demography Magazine
1987-1999 - 28000 individuals
people who attended religious service once in a week live 7 years longer
Service: to count upon
availability of local support network.
52. Stimulants:
At stress-times, cut down stimulants, if possible, remove caffeine entirely.
53. NO NEWS IS GOO D NEWS;
cancel your daily papers
omit watching more than one TV bulletin
no news day
internet news summary is enough
54. THE TIMESCALES GAME
How this problem will be in different time scale?
how it was in the past?
how it would in the future?
Not significant, then ignore it.
55. Setbacks:
Like riding a bicycle, do it after a set back,
launch another initiative as soon as possible
double the response
react quietly
thought of impending action will cut a lot of impact
56. BOOMERANG COMPLIMENTS
Try being nice. It will soon become a habit.
cyclic response - you relax- others react positively makes you more relaxed
58. Meditation
find a focus - take a symbol
don't think of association or properties, but focus on the entire object
Let it fill your mind
kitchen time could be a meditative time
60. Bully-off:
variations
61. Pampering:
Indulge in self-pampering when things get on top of you. Go for environment under an expression that it won't give you stress.
Methods to cope with change:
Write your anchors on the map with a circle around them
It could be family, friends, God
learn to love change
Note what is good about them.
63. Integral Exercise:
Integrate exercise into daily life, walk to work
bring the exercise where you are e.g, climbing staircases.
64. Going to:
Take half-a-day to be with yourself
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