What is stress?

1. What is stress? “A response to any situation we find challenging, frightening, or difficult” “Stress is your body’s way of responding to any kind of demand. It can be caused by both bad and good experiences”  Stress can also be – “the confusion created when one's mind overrides the body's basic desire to beat up that person who desperately deserves it!! !#$&% “ 

2. The How & Why of Stress Job Insecurity High Performance Demand Over-bearing Boss Workplace Culture Personal or Family Problems Unrealistic expectations- FROM OTHERS AND SELF Taking things personally Exaggeration Rigid thinking, Fixity These are just few reason that lead to stress. Can you name a few that are not mentioned here? 2

3. Different types of stress 2. Relationship/Family Related Stress Work-Related Stress 4. Health related stress 3.Financial stress

4. Work Related stress Always to much work; never able to relax High pressure periods;deadlines , Targets. Efforts often seem for nothing – Don’t get satisfying results I have to work harder than Colleague and friends to get the same results My job takes up too much time; I can’t afford to cut back My stress is complicated by commitments I can’t get out of

5. Relationship/Family Related Stress • Tension with family, friends or romantic partner • Incompatibility with Partner’s habits, schedule, lifestyle etc • Change in relationship; love lost/gained new romantic partner • Death of a close friend or family member 5. Parents divorce, separation or conflicts. 6. Interpersonal conflict; trouble expressing needs or standing up for rights 7. Reluctant to ask for help 8. Trouble saying no

6. Mind control • Worry about what people think? • More time spent thinking about what can go wrong than what can go right • More time spent thinking about what DID go wrong than where you can go from here • No time to think, always having to do • Motivation problems, difficulty getting started 6. Tendency to get too worked up when under pressure or in a crisis 7. Tendency to feel low, dwell on how bad things are 8. Often feel guilty.

7. Health related stress • Insufficient sleep • Frequent colds, backaches, neck pain and other sickness • Negative effects from caffeine, nicotine, alcohol, etc. • Uncomfortable chair, poor posture, excessive time hunched over book or computer. • Eye Strain (wrong glasses, poor lighting, computer screen overload) 6. Inadequate nutrition, missed breakfast and meals, reliance on junk food 7. Lack of exercise- sedentary life style 8. Aversive environment

8. Look at the pictures closely….

9. Is the picture moving?

10. Is the picture moving?

11. Is the picture moving?

12. Stress level testing!!

13. Your test scores.. Scores 1- 5 – Pretty good control!, you are a chilled out person!  Scores 5- 10 –Danger zone!! unwind , relax… watch out!! Scores 10+ - Ouch!! You may need help ASAP!!!

14. Stress Management So What can you do to alleviate excessive stress? It’s all about managing your: • Time • Lifestyle • Attitudes • Reactions • And most importantly Perception plays a key role in interpreting how stressful situations are. 14

15. How Do You Know You Are in Trouble? • You can’t shake the images from your mind. • You work increasingly long hours. • Work becomes more important than family and friends. • You feel angry “at the system” and short tempered all the time. • You are irritable and impatient.

16. The Stress Cycle An event occurs of neutral value or meaning The individual appraises whether the event is a threat or a challenge After a period of rest, the individual is able to prepare for and meet a new threat or challenge Fatigue follows the depletion of bio-chemicals from the exertion Bio-chemicals are released to enhance the ability of one’s mind and body to respond The bio-chemicals are depleted through the exertion to meet the threat or challenge The individual responds to the threat or challenge through fight or flight

17. DEALING WITH STRESS

18. Dealing with Stress Recognize the root cause

19. ABC Strategy • A = Awareness • Be aware of your stress levels and their causes • B = Balance • A certain level of stress is good. Know the level of stress that can motivate/ stimulate you • C = Control • Chalk out ways and means of combating stress 19

20. Recognize what you can change • Can you change your stressors by avoiding or eliminating them? • Can you reduce their intensity (manage them over time instead of immediately) • Can you shorten your exposure to stress (take a break, leave) • Can you devote the time necessary to make a change?

21. Self-Monitoring What combination of symptoms do I seem to experience habitually when under stress? How do my thoughts, attitudes, and reactions seem to change under stress? How long a period of time can I work under stress before my performance begins to suffer? How do I develop a conscious awareness of how I am thinking, feeling, reacting, and functioning under stress?

22. Reduce the intensity of your emotional reactions Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent? Work at adopting moderate views, see stress as something you can cope with, not something that overpowers you Do not labor on the negative and/or the “what ifs”

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

24. Build your physical reserves. Exercise for cardiovascular fitness 3 – 4 times a week 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. Get enough sleep. Be consistent with your sleep schedule.

25. Eliminating Stress From Your Environment A poorly organized living space can be a major source of stress. If your environment is well organized and pleasant, then it can help to reduce stress and increase productivity. Some people under stress need a calm environment, others may enjoy the raised levels of arousal associated with the 'buzz' of a busy space.

26. It is important for people to feel that they have sufficient personal space at work and at home. Where no personal space is available, then you can establish some feeling of ownership by bringing personal objects such as small plants or photographs of loved-ones. Block off a space using furniture, sheet or divider when you need some space. Personal Space

27. Maintain your emotional reserves Develop mutually supportive friendships/relationships. Pursue realistic goals which are meaningful to you, rather than goals other 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.

28. Dealing with stress.. • Communicate • Talk to a friend or even to your pets • Write it down in your journal • Laugh • Keep your sense of humor – make fun of your situation • Hang out in a pair/group and enjoy yourself • Be goofy sometimes • Apologize and forgive • Be thankful

29. Dealing with stress.. Take a deep breath, a warm bath, then a nap Exercise, and eat what you like, but in moderation Stop worrying about things you cannot change Be organized and implement “time management” Learn to say “No” Be proactive rather than reactive Be optimistic and visualize positive things Listen to music, and/or dance Practice yoga, meditation, or imagery meditation Do nothing! Just sit back and relax

30. The essence of meditation is to quiet your thoughts by focusing completely on just one thing. Unlike hypnosis, which is more of a passive experience, meditation is an active process which seeks to exclude outside thoughts by concentrating all mental faculties on the subject of meditation. Keep your body relaxed. It should be in a position that you can comfortably sustain for a period of time (20 - 30 minutes is ideal). Meditation techniques

31. Focus your attention on your breathing. Concentrate on breaths in and out. Count your breaths using the numbers 0 to 9. Visualize images of the numbers changing with each breath. Alternatively, visualize health and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale. Breathing

32. Focusing on an object Completely focus attention on examination of an object. Look at it in immense detail for the entire meditation. Examine the shape, color differences, texture, temperature and movement of the object. Objects often used are flowers, or flowing designs. However you can use other objects equally effectively (e.g. alarm clocks, desk lamps, or even coffee mugs!)

33. Some people like to focus on sounds. The classic example is the Sanskrit word 'Om', meaning 'perfection'. Focus on a sound

34. Create a mental image of a pleasant and relaxing place in your mind. Involve all your senses in the imagery: see the place, hear the sounds, smell the aromas, feel the temperature and the movement of the wind. Enjoy the location in your mind. Imagery

35. Large amounts of background noise during the day can cause irritability, tension and headaches in addition to loss of concentration. Solutions: Use of quiet rooms when concentration is needed Use earplugs Try a pleasantly assertive approach. Ask that music is turned down or that the person use headphones Noise

36. Decoration and Tidiness A chaotic and cluttered living or work space adds to stress. Don’t be dogmatic, but keep the area you are working in free of clutter. Have calming and happy decorations.

37. Consult a Professional • Stress can be health-related • Stress can be more serious than expected • In severe cases, stress can cause chest pain, dizziness, headache, etc. • See a health professional for medical advice • Avoid self-medication or indulgence • Don’t blame yourself • Don’t give up on yourself, you’re a unique individual

38. Beat the Stress The Homeopathic Way at Dr. Batras’ Positive Health Clinic

39. Myths about homeopathy Myth 1. Homeopathic medicines are only sugar pills Myth 2. Homeopathy is slow acting Myth 3. One has to follow strict dietary I restrictions while on homeopathic treatment. Myth 4. The homeopath gives the same white pills for all types of illnesses. How can they be really effective? Myth 5. Homeopathy cannot be used in diabetic patients.

40. Homeopathy does what others don’t Homeopathic treatment can help you tackle psychological conditions like anxiety and depression It can help you to relax physically and mentally so that you sleep well and combat fatigue Homeopathy has a lot to offer even in cardiovascular and Respiratory disorders Autoimmune disorderssuch as psoriasis, vitiligo, and rheumatoid arthritis respond the best to Homeopathy It is extremely effective in the treatment of stress-related hair loss, headaches, weight gain, diabetes and impotency

41. Common Diseases due to Stress Sleep Disorders Irritable Bowel Syndrome Coronary Heart Disease Sexual Dysfunction Hair Loss Skin Diseases Acid Peptic Disease Alcoholism Asthma Fatigue Migraine Hypertension 41

42. Hair Loss 90% patients of Alopecia areata preferred getting treated by alternative systems of medicine rather than mainstream medicine. - A study that was conducted in Italy

43. Anxiety Patients taking homeopathic medicines for anxiety were 2.45 times more likely to experience positive therapeutic effects than the ones that were taking placebo. - A meta-analysis of 189 trials using Homeopathy, 89 of which fit pre-defined criteria by Linde et al.

44. Obesity Patients on a homeopathic remedy Helianthus tuberosus D1 showed an average decrease of 7.2 kg and 2.3 BMI as compared to those on placebo who had a decrease of 4.7 kg and 1.5 BMI. - A randomized double blind trial conducted in Germany in 1994

45. Hypertension Homeopathy proved to be effectivein treating hypertension in two different studies. - Bignamini and Master in 1987

46. Depression 58% patients suffering from major depression, social phobia or panic disorder responded favourably to individualistically prescribed homeopathic remedies - A trial to assess the efficacy of homeopathic treatment in depression, using the clinical global improvement scale (CGIS)‏

47. Migraine Evaluation by neurologists revealed significant reduction in the frequency of migraine attacksin homeopathic patients - A randomized, double-blind, placebo-controlled clinical trial conducted to evaluate the efficacy of Homeopathy in preventing migraine attacks and accompanying symptoms

48. Sleeplessness 63% patients on Homeopathy had increased sleep time, reduced interruptions during sleep, and reduced nervousness without any side-effects. - Two double-blind studies compared the action of Quietude, a homeopathic preparation popular in France, with diazepam (Valium) on patients with sleeplessness.

49. Chronic Fatigue 33% of chronic fatiguepatients on Homeopathy improved significantly as compared to only 3% of patients on placebo. - A controlled clinical trial on the effect of Homoeopathy on chronic fatigue, published in the International Journal of Alternative and Complementary Medicine

50. Irritable Bowel Syndrome The results indicated that participants taking the homeopathic remedy improved to a greater extent than those taking placebo. - A 14-week, double-blind trial, in which 100 people with irritable bowel syndrome received Asafoetida D3 or placebo.