What is stress?
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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”.

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What is stress

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!! !#$&% “ 


What is stress

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


What is stress

Different types of stress

2. Relationship/Family Related Stress

Work-Related Stress

4. Health related stress

3.Financial stress


What is stress

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


Relationship family related stress

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


What is stress

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.


Health related stress

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


What is stress

Look at the pictures closely….


What is stress

Is the picture moving?


What is stress

Is the picture moving?


What is stress

Is the picture moving?


What is stress

Stress level testing!!


What is stress

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!!!


What is stress

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


How do you know you are in trouble

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.


What is stress

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


What is stress

DEALING WITH STRESS


What is stress

Dealing with Stress

Recognize the root cause


What is stress

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


Recognize what you can change

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?


Self monitoring

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?


Reduce the intensity of your emotional reactions

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”


Learn to moderate your physical reactions to stress

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.


Build your physical reserves

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.


Eliminating stress from your environment

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.


What is stress

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


Maintain your emotional reserves

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.


What is stress

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


What is stress

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


What is stress

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


What is stress

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


Focusing on an object

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!)


What is stress

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

Focus on a sound


What is stress

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


What is stress

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


Decoration and tidiness

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.


What is stress

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


What is stress

Beat the Stress

The Homeopathic Way

at

Dr. Batras’ Positive Health Clinic


What is stress

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.


What is stress

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


What is stress

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


What is stress

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


What is stress

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.


What is stress

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


What is stress

Hypertension

Homeopathy proved to be effectivein treating hypertension in two different studies.

- Bignamini and Master in 1987


What is stress

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)‏


What is stress

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


What is stress

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.


What is stress

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


What is stress

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.


What is stress

Ischemic Heart Disease

Crataegus, a homeopathicdrug, was found to be effective in reducing both systolic and diastolic blood pressure

- An observational cohort study to evaluate the efficacy of homeopathic Crataegus in cardiac insufficiency


What is stress

Rheumatoid Arthritis

82% patients treated by Homeopathy enjoyed improvement in rheumatoid arthritis

  • Double blind controlled study conducted in Britain in 1980


What is stress

Diabetes

The number of patients that achieved glycaemic control under the combination of a hypoglycaemic drug along with homeopathic treatment was nearly double (97%) that of patients on the hypoglycaemic drug alone (47%)‏

- A clinical trial conducted in Athens


What is stress

Sleep!!! Zzzzzz…

Zzzzzzzzzzz……..


What is stress

Worst case scenarios!!!! @#$%^&^%


What is stress

Examples of stressed-out situations- Kindly share a few with us.

Examples of "overload" situations are common in today's world:

  • You and your spouse both work full time while you are raising your family. At the same time, your parents are retired, in ill health, and are dependent on your help with shopping and running errands.

  • You are a single person living alone, and your salary isn't rising as fast as the rate of inflation. It's getting harder each month to pay the bills.

  • You are a divorced parent and share the custody of your children with your former spouse. But the friction between the two of you on matters concerning the children is becoming more bitter and more frequent.

  • The expectations and competition at your workplace is becoming fierce. You find yourself coming in early, staying late, and taking on more work than you can handle.


What is stress

WAYS TO COMBAT A BAD DAY!


What is stress

In a Nutshell – Just Unwind

58


A balanced diet

A Balanced Diet


8 superfoods to combat stress

  • Complex CarbsCarbs prompt brain to make more serotonin (the calming brain chemical). Good food choices are whole-grain breakfast cereals, Wholewheat/multigrain bread, Ragi, Jowar, Brown rice, Oats.

  • Oranges, Amla, GuavaHigh in vitamin, crucial to replenish the stores used up during stress..

  • SpinachMagnesium (which spinach is an excellent source of) helps regulate cortisol levels.

  • Dried ApricotsApricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.

  • Oily FishOily fish keeps cortisol and adrenaline in line. Omega-3 fatty acids, found in salmon, sardine,mackere, can prevent surges in stress hormones.

  • AvocadosAnother food that will help keep your blood pressure in check is avocados. Experts suggest that potassium is one of the best ways to deal with high blood pressure. Half an avocado has more potassium than a medium-sized banana!

  • Almonds, Pistachios & WalnutsAlmonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure.

  • Green VegetablesBroccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.

  • Did you Know – A bowl of warm oatmeal, pudding or chicken noodle soup, actually boost levels of serotonin.

8 SuperFoods to Combat Stress

the


Stress buster nutrients

STRESS BUSTER NUTRIENTS

  • Nutrients

  • Vit C

  • Vit A & Beta Carotene

  • Vit E

  • Vit B5

  • Magnessium

  • Zinc

  • Selenium

  • Food Source

  • Amla, guava, jamun, pineapple, pear, lemon/lime, broccoli, capsicum, strawberries, grapefruit,melon, sweet potato, spinach, cabbage.

  • Oily fish, eggs, papaya, carrots, mango and all orange, yellow and green fruits/vegetables.

  • Green leafy vegetables, vegetables oils, wholegrains, nuts and eggs

  • Salmon, curd, chicken, sweet potatoes, pulses and legumes, egg, mushrooms, wholegrains, peas, nuts, dates, salt water fish

  • Almonds, beans, spinach, oats, peanut butter, soya milk, corn, wholegrains especially brown rice, curd, banana.

  • Oysters, flax seeds or linseeds, nuts, oats, crab, turkey, soybeans, chicken, fish and eggs.

  • Brazil nuts, wheat germ, shell fish, tuna, eggs, garlic, oats.


What is stress

Learn to Relax

  • Sit quietly and comfortably

  • Close your eyes

  • Start by relaxing the muscles of your feet and work up your body relaxing muscles

  • Focus your attention on your breathing

  • Breathe in deeply and then let your breath out

  • Count your breaths, and say the number of the breath as you let it out

  • Do this for ten or twenty minutes

Lets try a few stress busting exercises.


What is stress

BPO Stress factors.

  • One of the biggest concerns for BPO employees are:-

    1. The monotonous sitting posture all day.

    2. Back pain, neck pain, shoulder pain.

    3. Hair loss due to stress.


What is stress

Shoulder exercise


What is stress

Stress relieving exercises

Neck and Back


What is stress

Postures

  • One of the biggest problems BPO employees are facing is their sitting posture.


What is stress

What Dr Batras’ will do for you

Special treatment for any health related problems

Acne, Allergies, Acidity, Arthritis, Breathing disorders, Backaches, Common children's problems, Constipation, Dark skin, Eczema, Excessive Dry skin, Hair-loss, Headaches, Irritable bowel syndrome, Psychological disorders, Phobias, Psoriasis, Stress, Sleeplessness, Sinusitis, Skin disorders, Stress related disorders, Thyroid related disorders, Urticaria and White patches etc.

Come take our BMI test, hair and skin analysis.


What dr batras will do for you

Our state of Art Body Fat Analyser will help us diagnose your visceral fat which is very important indicator of obesity

Our state of Art Video microscope will predict your hair loss before it actually occurs so that you can start treatment in advance and protect your hair

What Dr Batras’ will do for you


What is stress

Our Clinics in Bangalore

Koramangala

118, Raheja Arcade, 80 feet Rd, Koramangalam Industrial Estate, Next to UTI Bank

Tel : (080) 41216601 - 05

Jayanagar

Mangal Sagar, Plot No. 183/16, 5th Cross Road, 4th Block, Diagonal Road,

Opp. Police Station

Tel : (080) 30936400 / 32971235

Indira Nagar

1st Floor, 483, CMH Road,

Binna Mangala, 1st Stage,

(Diagonally opposite KFC)‏

Tel: (080) 41515090 - 94

Malleswaram

Ground Floor, Soundarya Paramount, Commercial Shopping Complex, 5th Cross Road, Malleswaram

Tel :(080) 41280404 - 06

Ulsoor

1/2 Green Residency, 14 Kensington Road Off Old Madras Road, Next To Philips Software

Tel :(080) 25307234 / 7266

R.T. Nagar

Bldg. No.6, PNT Colony, Next to Shanti Sagar Hotel

Tel : (080) 41532271 to 74


What is stress

Thank you for coming, here’s wishing you a

STRESS FREE

healthy life!!


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