Stress Freedom

8/14/2019 Stress Freedom

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StressManagement

Through

Awareness


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STRESS Tension is awareness of feeling in the body and

stress is the pressure felt.

Stress is experienced when feelings are tensed

which occurs when relation with self, others and

environment are stretched.

Good stress (Eustress) which helps us to attain

our goal; bad stress (Distress) leads to

sickness.


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SIGN OF STRESS

Behavioural - Drug Abuse, Addictive eating,Accident Proneness, Smoking, Drinking, Loss ofAppetite, Impaired Speech, Nervous laughter,Restlessness, Temper Outburst, Talking too much,

Withdrawing from socializing, Talking too less.

Emotional -Over anxiety, Nervousness, Hypersensitivity to criticism, Apathy, Boredom, Passivity,

Depression, Excess Guilt, Shame, Irritability,Loneliness, Nervousness, Chronic Worry,Uncooperative attitude. Inadequacy feeling.


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SIGN OF STRESS

Cognitive Obsessive Thinking, Difficulty in makingdecision, Lack of concentration, Memory Difficulties,Mental Blocks, Living in the past, Future or in a fantasyworld.

Physical Accelerated heart rate, High B.P, Tensionheadache, Rapid eye blink , Inexplicable muscle pain,Loss of sleep, Inability to relax, Stomach upset,Unexplained fatigue, Hyperacidity, Restlessness,Obesity, Backache, Skin trouble, Blood sugar, Menstrualproblem.


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Stress management dealing inner

personality

Internal agitation creates stress.

But everyone wrongly believes thatstress comes from external source.

Peace or stress is state of mind

The true key to stress managementis self management


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Profile of feeling

+To get what you want-to become assertiveAnger

Hurt others Invite enemies HypertensionHeart attack Ulcer

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+ To become careful perform betterConsiderate- Respect

Fear

Withdraws from reality Lonely- kills SpontaneityConstipation- Gastric problem

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+ Kind-Caring-Affectionate Helping Sadness

Depression-Frustration-Lonely-Dont enjoy life.

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Anger is appropriate when you want something.

Fear is appropriate when there is danger.

Sadness is appropriate when there is loss.


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Profile of feelings+ Take good decision Do work well careful

Anxiety

- Over worry No initiative

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+Not repeating mistakes-EvolveGuilt

-Gloomy less initiative Constipation - Hyperacidity

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+ Happiness-Relaxation Satisfaction- Health- Heaven

Joy

-Euphoria-Triumphancy--------------------------------------------------------------------------------------------------------------

-

Anxiety is appropriate when we take decision.

Guilty is appropriate when we commit mistakes. Guilt is the burden we carry.


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Sadness To free pain of the past

Fear To perform better with care

Anger To get what you want

Guilt (mixed feeling) To avoid frequent mistakes

Anxiety(Mixed feeling) To make good decisions

Joy To relax

Jealousy, Envy, Frustration etc are examples of inappropriateutilization of your feelings to produce stress

Do you utilize feeling appropriately?


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Do I engage in unhealthy feelings?

Gray IndifferenceYellow Fright

Red Resentment, Rage

Blue Guilt, Depression, Sadness

Brown Hurts, Confusion, Inadequacy

Green Envy, Jealousy

White Blamelessness, Purity, Pride, Self-righteousness

Gold Triumph

Pink Shyness


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Do you deal your genuine feelings appropriately?

Express (Conscious)

Suppress (Conscious)

Dump (Conscious/Unconscious)

Repress (Unconscious)

Substitute (Unconscious)


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WHICH OF THE FOLLOWING TYPE OFANGER DO YOU

SHOW FREQUENTLY

1. Dislike Soft Anger

2. Irritation Form of Light Anger

3. Adamancy Form of Resisting Anger

4. Rage Great Anger

5. Hatred Retention of Anger

6. Revenge Fighting Anger

7. Indignation Righteous Anger

8. Resentment Anger from Injury

9. Defiance Stubborn Anger

10. Guilt Intra - psychic Anger

11. Hopeless Rejection of Anger

12. Frustration Cover behind Sadness and Anger


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Individuals who are Prone to Stress

1. Paranoid Personality: This type of individual never trust others. Theindividual has feeling of victimization.

2. Explosive Personality: This type of individual is active promoter ofhate.

Ulcer Type Personality: This type of individual are tiy and mildmannered who suppresses anger.

Cancer Type Personality: This type of individual is depressed who ishaving a history of feeling of isolation from parents since childhood.The individual suppresses emotions.

Headache Type Personality: This type of individual is perfectionist.

Depression Prone Personality: This type of individual is hardworking, conscientious who reacts poorly.

Externals: This type of individual believes that his or her life as beingcontrolled by his or her boss, luck, fate etc..


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DISTRESS

Distress leads to 4 As

ALCOHOLISM

ACCIDENTS

AGGRESSIVENESS

ABSENTEEISM


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STRESS MEAN VALUE

Life Event Mean value

1. Death of Spouse 100

2. Divorce 73

3. Marriage 50

4. Being fired at work 47

5. Death of a close friend 376. Changing to a different line of work 36

7. Major changes in responsibilities 29

8. Beginning or ceasing formal schooling 26

9. Trouble with the boss 23

10. Change in residence 20

11. Changing to a new school 20

12. Festivals 12

St P f R l ti hi


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Stress Performance Relationship

High

LowLow High

Stress

Performance


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Psychological causes of stress

Difficulty to accept self and others

Lack of Autonomy

Lack of Authenticity

Excess Belief in fate and heredity

Inability to be Assertive

Wasting of power

Deep desire for recognition from others

Inability to behave differently in different situations


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Psychological causes of stress

By engaging in vices

By eating certain food

Early childhood negative life positions

Holding unhealthy messagesUnhealthy self image

Gap between Real self and Ideal self

Difference between personal self & social selfPlaying Psychological Games

Inability to manage time

Do any of the following things produce a feeling of


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Do any of the following things produce a feeling of

tenseness in you? If yes, then count your total score.

1. Loud voice 9. Being watched while at

work

2. Speaking in public 10. Receiving a compliment

3. Being teased 11. Being criticized

4. Facing a failure 12. Angry & serious people

5. Meeting a stranger 13. Being ignored

6. Looking foolish 14. Making mistake

7. People in authority 15. Being disliked

8. Tough looking people 16. A bull in conversation

D Y t


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Do You waste your power

322355

1015

55

0

10

20

30

40

50

60

PowerIke

ep

Youmakemefeel

Youoweme

Fa

te

Gene/Heredity

Environment

Fanta

sy

Advicesofoth

ers

Inactivemind

Are you able to follow the positive behavior of these animals?


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Are you able to follow the positive behavior of these animals?

TEDDY BEAR OWL

TURTLE SHARK

FOX(compromise)

(Smoothen) (Confront)

(Withdraw) (Force)

vices Lead to stress


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vices Lead to stress

Pride . Pride and vanity are competitive. If someone else's pride

really bothers you, you have a lot of pride.

Avarice/Greed . Greed wants to get its "fair share" or a bit m ore. Greedypersons do not like to give credit to others.

Envy Envy resents the good others receive or even might

receive.

Wrath/Anger Anger is often our first reaction to the problems of others.

Lust Lust is the self-destructive drive for pleasure out of

proportion to its worth. Too much desire for Sex, Power, or

Image are some examples.

Gluttony Too much involvement in eating food, entertainment ,

acquiring goods, company of others.

Sloth Become too slow ie drift completely into the sleep of

complacency.

N ti Lif P iti l d t t


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Negative Life Position leads to stress

I U + I + U +

G.A.F. (Get Away From) G.O.W. (Get On With)Loveless Healthy

Suicidal Self awareness

Feel foolish Be here

LIFE NOT MUCH WORTH LIFE WORTH LIVING

I U I + U

G.N.W. (Get No Where) G.R.O. (Get Rid Of)

Mindless Joyless

Frustration Homicidal

Blank Lacks IntimacyLIFE NOT WORTHY AT ALL LIFE NOT WORTH LIVING


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LACK OF SELF ESTEEM LEADS TO STRESS

Self Esteem is worth that you put on yourself in totality. It varies from time totime. Self esteem is building blocks of appreciation and love.How self esteem is formed?

Psychologically, what you become in life is determined 95% by the time you

cross your teenage:* 0 5 yrs - 50% }

* 5 8 yrs 30 % } 95%

* 8 18 yrs- 15% }

* 18 + yrs 05%

Self esteem demolition team : parents, teachers, society, friends, riots,

hardships, rape, poverty, failures, etc.

We become our own demolition team : by becoming our own critical internal

parents.

How to increase your self esteem?


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How to increase your self esteem?

Know yourself your strengths and weaknesses

Uplift yourself by positive thinking

Love yourself first of all

Trust yourself and your instincts

Accept yourself as you are

Respect yourself most of allBe yourself as an original

Assert yourself without feeling guilty

Do actions independently

Believe in yourselfEmotionally support yourself

Grow yourself by taking risks and coping with guilt

Share yourself with others

Gap between Real self and Ideal self leads to stress


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Gap between Real self and Ideal self leads to stress

Real Self:The self I see myself to be is real self. It is theself

think I am.

Ideal self:The ideal self is the self I would like to be, including my

aspirations, moral ideals and values. .

Stress: When there is significant difference between the self and the ideal

self, it results tension .


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Difference between Personal self and Social self leads to

Stress

Personal selfis which one believes oneself to be and strives to be. I

Social selfis the way I feel others see me. Me

When there is significant difference between Personal selfand Social self,

it will result in tension.


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Improper structuring of time leads

to stress.

(a) WITHDRAWAL

(b) RITUAL

(c) PASTTIME

(d) ACTIVITY

(e) GAME

(f) INTIMACY


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Unhealthy games leads to stress

1. Uproar 5. Mine is Better Than Yours

2. NIGYSOB 6. Wooden Leg

3. I am Trying To Help You 7. See How Hard I tried

4. Kick Me 8. Blemish

DO YOU KNOW THE ATTITUDE DIFFERENCE


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DO YOU KNOW THE ATTITUDE DIFFERENCE

OF PREVIOUS & TODAYS GENERATION

Previous GenerationInsecure

Idealistic

Risk Averse

Savings Oriented

Debt Shy

Job Security

Long Term Rewards

Acquisitive Family Goods

Considered Decision Making

Habit Driven

Clear Man/WomanIcons are Semi-Gods

I want my children to better off

than me

Todays GenerationConfidentPragmatic

Risk Taking

Investment Oriented

Debt Open

Job SatisfactionInstant Gratification

Acquisitive Better Lifestyles

Impulsive Decision Making

Experimentative

Diffusion in Man/Woman

Icons are Human

I want to be better off than my

parents.


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Methods of Handling Individual Stress

Conventional Meditation

Yoga

Pranayama

Walking

Balanced & Healthy diet Bonsai Culture

Work with out seekingresult

Swimming

Hypnosis

Share with a faithfulfriend

Modern Laughing club

Dancing & dynamicmeditation

Listening to music

Doing difficult task ingroup (hiking)

Gibberish

Counselling &Psychotherapy

Set a goal and createmeaning in life

Bio-feedback

Time Management


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Do you use head and heart in all situations?

Head is reason Heart is love.Head needs to be cool Heart needs to bewarm.Head uses senses Heart usesE.S.P.

Disbelieves/Believes Trust. Asks why, what, when, Asks no question.where & howHead is always in the past, Heart is alwaysinor in the future the nowHead is extrovert Heart is introvert, andyetthough centered in I reaches out inWeHead can be used Heart can


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Stress Management through awareness

Understand that stress is caused due to thestretching of my feelings.

Identify the feeling. Is that feeling unhealthy one?

Does the feeling give a cue/ signal in my body?

What are the thoughts coming into my mind now

Am I seeking recognition from others?Am I feeling that I am not OK?

Am I holding any unhealthy messages with me?

Am I playing any game now?

What needs of mine are not met?


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Stress Management through awareness ( Contd)

Am I be able to behave appropriately in this situation?Watch the particular feeling that results in stress.

Dont cooperate with it.

Wait for the positive feeling to appear (all negative

feelings naturally transform to positive feelings)Feel the relaxation permeating the body.

Take a decision that I will not create stress in similarsituations in future. I will be in balanced position and

be in happy mood in most of my time.


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I am a BEAUTIFUL creation

of God.I LOVE myself

Nothing and no one has been

given the power to disturbmy balance and generatestress because it is MINE


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Doing

What I do

(Helping)

Give

BeingWhat I am

Receive

Quality of Plant is in its roots. The moment the tree

blossoms, the butterflies & birds come. Roots absorbwater and minerals by penetrating the earth throughhard working. My tree will die one day: I enjoy

producing flowers


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