Stress management and sports

STRESS MANAGEMENT & SPORTS

Jagbir Singh, Sports Wing, Mt. Abu

Presented By

How a life is Spent

If you can’t improve what’s within your reach you will never improve what is not!

WORK

SLEEP

EATING

LEISURE

TRAFFIC

BATHING

OTHERS

This is how the years are spent between 20 and 60 years of a resident of a big metropolis

No of years

19th Century was the

AGE OF PROGRESS

20th Century was the

AGE OF STRESS

Stress is a form of pain, a messenger that comes from inside, which tells you that there is something you need to change.

What is Stress?What is Stress?

Will 21st Century be theAge of Panic or Age of Peace?

You can make the decision.

STRESS DEPRESSION

• Almost 15 million Americans suffer from clinical depression, according to the National Institute of Mental Health. Depression is also the leading cause of disability among 15- to 44-year-olds

1. Audience & Public expects,

a great performance during game.

2. Non Co-operation of team mates.

4. Conflicting decisions of seniors.

5. Too much sports.

At Ground

No cooperation

from family

Money

Death in the

family

No time for practice

Less Time to

family

No cooperation

from coach

players not

hardworking

At Home

WORKSHOP

CHECK STRESS LEVEL •

Score yourself as follows: Never – 0 Seldom – 1 Sometimes – 2 Always - 3

1. Do you talk too fast? 2. Do you interrupt people and complete your sentence first? 3. Do you hate to wait in a line? 4. Are you short of time to get everything done? 5. Do you like to waste time? 6. Do you eat too fast? 7. Do you often drive over the speed limit? 8. Do you do more than one thing at a time?

CHECK STRESS LEVEL 9. Do you become impatient if others do something too slowly?

10. Do you have little time to relax and enjoy things at leisure? 11. Do you take on too many responsibilities? 12. Do you think about other things during a conversation? 13. Do you walk fast? 14. Are you irritated when kept waiting? 15. Do you find that your fists are clinched or your neck or jaw muscles are tight, if under stress? 16. Does your concentration often waver while you think about other responsibilities?

CHECK STRESS LEVEL

• 17. Are you competitive?

Now total up your score. - If your score is 45-65, then you have a high potential for stress related illnesses. If it is 35-44, then you have medium potential and if it is 25-34 then you have a low potential for stress related illnesses. If it is less than 25 you are in a state of Healthy Stress – Eustress.

STRESSSTRESSPRESEntNTTTT

EXTERNAL PRESSURES

Expulsion from Team, carrier

Lost games,UNRESOLVED SITUATIONS

FuturePAST

INDIVIDUAL orORGANISATION

Effect at four levelsEffect at four levels

STRESSSTRESS

Identity, Perception, Values,Self Awareness, Self Respect

SPIRITUALSPIRITUAL

Thinking, DecidingDiscriminating, Acting

MENTALMENTAL

Feelings, Emotions, Intuition

EMOTIONALEMOTIONAL

Body

PHYSICALPHYSICAL

1.Stress is normal part of everyday life.

2. Some stress is necessary in order to reach big performance.

3. After the game a little rest and relaxation will make it go away.

7. Other people, situations and events are responsible for causing your stress.

8. You never experience Stress .

Peak

DistressEustress

Attention

Feeling

State

Scattered

Bored

StrainedAnxious

Effortless

Challenge “Flow”-Absorbed,Euphoric,Meditative

Performance

Health

High Blood Pressure Chest pains Chronic Fatigue Accident Prone Alcoholism Skin Rashes Ulcer

Insomnia HeadachesIncreased heart rate Sweating

Heart attack

The Physical Signs of StressThe Physical Signs of StressThe Physical Signs of StressThe Physical Signs of Stress

• Blood sugar rises.

• Adrenalin and cartisol production surge.


• If you frequently find yourself feeling frazzled (threads go apart), it’s time to take action to bring your nervous system back into balance. Stress is what keeps you on your toes during work, but beyond a certain point, stress stops being helpful and starts causing major damage to your health and your quality of life. Research suggests that having a stressful job can increase the risk of developing asthma by 40 per cent. For the first time scientists studies reveal that work pressure can actually make someone become an asthmatic.


• Interventional Cardiologist Dr Hasmukh Ravat says that there is most definitely a link between stress and asthma, “Stress is the cause for various health hazards, there has been an increase in heart diseases especially amongst youngsters in urban areas due to the excessive work pressure other than that asthma is also greatly exaggerated,” he says


• Tightness• Evasion• Resistance• Reactionary• Irritation• Short-temper• Anger

THE MENTAL EFFECTS OF STRESSTHE MENTAL EFFECTS OF STRESS

• Impatience• Apprehensio

n• Discontentme

nt

• Tiredness• Criticism• Guilt

DEEPAK CHOPRA

• When you’re feeling Overwhelmed, Anxious or Strssed-

It is easy to forget that you have choices and that there are many tools and techniques that can help you feel better right away.

RESULT OF STRESSRESULT OF STRESS Feeling of Hopelessness

No Motivation

Draining of Self-Esteem

Adam Galinsky• The research was done by Adam

Galinsky, the Morris and Alice Kaplan Professor of Ethics and Decision in Management at the Kellogg School of Management at Northwestern University in Evanston, Ill., in collaboration with lead author Jennifer Whitson, an assistant professor at the McCombs School of Business at the University of Texas at Austin.

Adam Galinsky• To test their theory, the researchers asked half of a

group of volunteers to remember a situation when they felt a lack of control, such as a car crash, when a close family member had been ill or when they had felt under threat.

• They then conducted a series of experiments, including asking the participants if they saw images in "snowy" pictures made up of dots.

• Half of the pictures contained dots arranged randomly, while the other half made up faintly recognizable pictures, such as a chair, a boat or a planet.

• While the volunteers saw 95 percent of the hidden images, the group under pressure also "saw" images in 43 percent in the random dots.

We become the prisoners of our own Creation.

You are the creator of your own Stress. Negative thinking about

(a) Self (b) Others (c) World causes Stress.

• To reduce the pressureTo reduce the pressure– ComprehensionComprehension - Understand things in their

context, see what is behind the appearances

Tension (Stress) =Pressure

ResilienceChallenge

Coping ability

Dynamism

• To increase the resilienceTo increase the resilience–Self-empowermentSelf-empowerment - Inner reflection and reposturing

STRESS

The key to Stress Management is the

ability to change the quality of your own

thinking.

How to Manage Stress?How to Manage Stress?

STRESS Free Life through Meditation

• The moment you are in TENSION

• You loose your ATTENTION

• Then you are in total CONFUSION

• And you feel IRRITATION

• Then you spoil personal RELATION

• There by you don’t get CO-OPERATION

• Then you make things COMPLICATION

• That raises BP as CAUTION

• Now you may need MEDICATION

• Instead, understand the SITUATION

• And try to think of a SOLUTION

• To get relief from TENSION

• You have to learn spiritual EDUCATION

• And practice RAJYOGA MEDITATION

• Which is Soul and God COMMUNICATION

• Ultimately, you get real RELAXATION to the mind and body.

My response to people and situations around me begins within me - my thoughts and feelings.

Everyone must keep a sense of the humorous part of life. If you really want to enjoy life, then you must look at the humorous part of the life. It will also help you to tackle any problem of life with a smile on face.

PRINCIPLES TO REMEMBERPRINCIPLES TO REMEMBER

Always think about the advantage behind every event of life.

Never compare yourself with others.

Neither think of the mistakes done in the past nor too much worry about future.

Neither feel jealous of others nor feel superior to others.

GOLDEN PRINCIPLES OF STRESS FREE LIVING - 1 GOLDEN PRINCIPLES OF STRESS FREE LIVING - 1

Be detached whilst observing

scenes of sorrow and tragedy.

Spare some time to help others.

Try to solve only one problem at a time; also remember ‘time is a great healer’.

Consider your critics to be your well wishers. Never think of taking revenge. Forgive and forget.


• M S Dhoni grew steadily into Indian cricket's Mr Right: calm and confident on the field, honest and outspoken off it.

Surrender all your worries to God and relax. Have a positive attitude towards day to day events. Give happiness to others.

Check your mental traffic from time to time.

Practise meditation for 15 minutes daily.


PRACTICEPRACTICE•I AM A POINT OF LIGHT

Not the body or this role.

•I DETACH AND OBSERVE My body and the scenes

going on around me.

I REJECT ALL NEGATIVE THOUGHTS about me and accept only positive thoughts,

emotions and desires.

DEEPAK CHOPRA• One of the most effective stress-relieving practices is

meditation. • A regular practice helps you go beyond turbulence,

releasing stress, fatigue, and emotional turmoil. Even as your body is resting deeply in meditation, your mind is awake, though quiet.

• As you meditate, the bodily reactions are exactly the opposite of the stress response: your breathing slows, blood pressure decreases, and stress hormone levels fall.

Sleep Management Coming to sleep management, we first need to know the scientific fact

that we sleep in cycles of 90 to 120 minutes each and our EEG indicates variety of wave forms observed during sleep. We spend first 50% of sleep cycle in light/very light sleep, next 25-30% in deep/very deep sleep and the rest 20% of the cycle in REM sleep. We dream during REM sleep time. One needs a total of 45 to 50 minutes of delta waves to feel totally fresh after sleep. Our first two sleep cycles carry about 20 minutes of delta waves in each cycle. The third cycle carries 5 to 10 minutes of delta waves. So one needs to sleep only for three cycles to get fully refreshed since no delta waves are observed during fourth cycle and above. Another specialty to observe during sleep is that out of mind intellect and resolves (the three faculties of soul) intellect does not function.

With proper sleep management we can wake up early(around 4am) and make the best use of this most creative time in meditation and finding solutions to the difficult and unresolved problems.

The Magic of MeditationThe mind will become peaceful

The heart 'II become loving towards everyone

The intellect will become clear

Outside influences will have no effect on your mind

Contentment will grow strong and stable

Understanding and empathy for others will increase

The body will feel stronger and more energised

The voice of the conscience will be heard more clearly

God's presence will be felt more strongly

Catching God's thoughts will happen more naturally

Life will become altogether more enjoyable!

• CRITICISM

• COMMENT

• COMPLAINT

• CORRECTION

• COMPARISON

• COMPETITION

• CARELESSNESS

• CLARITY

• CONTROL

• COURAGE

• CALMNESS

• CONFIDENCE

• CONTENTMENT

• COMMITMENT

INITIATION

MEDITATION

CONCENTRATION

REALIZATION

FOUR STAGES OF RAJA YOGA

FOUR STAGES OF RAJA YOGA

INITIATIONINITIATIONContemplation on the inner self as a

point of light energy, radiating positive energy waves.

MEDITATIONMEDITATION

Contemplation on the Source of Spiritual Energy, The Supreme BeingIn all relationships

CONCENTRATIONCONCENTRATIONGoing into depth of the qualities of the

Supreme Being through All relationships

REALIZATIONREALIZATION

Experience of Energy flowing into

the Inner Being.

BIOLOGICAL RHYTHMS(Chinese Biological Clock)

12 HEART

12

6 PM6 AM

SMALL INTESTINE

BLADDER

KIDNEY

GALL BLADDER

TRIPPLE BURNER

HEART PROTECTION

SPLEEN

STOMACH

LARGE INTESTINE

LUNG

LIVER

CHINESE BIOLOGICAL CLOCK

The Clock shows the Times of the Day and their related organs according to Chinese Medicine. During each period of time the corresponding organ and meridian are believed to function at their optimal level when healthy.

WHO Survey on MENTAL ILLNESS

A World Health Organization(WHO) survey carried out among 191 member countries showed that mental health provisions were severely under-resourced because of stigma, apathy and neglect. Worldwide, there are 400 million mentally ill people, 78 countries have no mental health policy and 340 million people suffer from depression. Schizophrenia affects seven out of every thousand adults, 10 to 15 per cent of the world population suffers from anxiety disorders, suicide rates vary from 8 to 50 per 100,000 in South East Asia, 18 million people worldwide suffer from Alzheimer’s disease and two percent of the world’s population is mentally challenged. In India, nearly 25 million people are in need of mental health services, which makes it necessary for it to be treated as a national emergency.

CORELATION BETWEEN STRESS AND BIOLOGICAL DISEASE

The head of Amity Institute of Behavioral and Allied Sciences Ms. Rajni Arya says that there are strong arguments to prove the fact that stress could be one of the important indicators of disease. Ref Article on: Mind Over Body, 13 Feb 2003, Times of India, Ahemdabad.

Today the Three fundamentals of Human Life- Thinking, Feeling, Actions are moving in 3 different directions. This is the root cause of stress.

Stress management and sports

Sports

age of stress

triggers of stress

stress stops

result of stress

physical signs of stress

stress related illnesses

levels stress thinking

check stress level score