Stress Management - How to Reduce Stress - June 13

7/30/2019 Stress Management - How to Reduce Stress - June 13

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Stress Management How

to reduce stress

Source - Reducing stress , simpleeffective ways to manage stress by

Barbara Wexler

07-06-2013 knowlege sharing by hps bajwa 1


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From Engines to Emotions



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Definition

Stress is any influence that engages and

challenges our

Physical

Mental

Emotional

Spiritual

Capacity for adaptation



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Eustress

Can stress be spice of life ?

All kind of games and other activities

challenge us stress us in ways that we truly

relish

Facing a challenge and mastering it is an

essential , joyful part of living

Success anxiety syndrome



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Eustress

Man should not try to avoid stress any more than he

would shun food , love or exercise - Hans Selye

Examples of Eustress Meeting or engaging in a challenge

Desired physical exercise (e. g. weight training, running ,cycling, swimming )

Playing sports

Watching a suspenseful or scary movie

Riding a roller coaster

Competing in a tournament Gambling



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Distress

The posture of stress includes

Head will droop forward Chest and shoulders will slump

Heavy spirit

Situation tail is wagging the dog07-06-2013 knowlege sharing by hps bajwa 7


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The chemistry of stress

Dopamine psychological perception of

satisfaction and completion



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The Three -pound universe

Human brain (hypothalamus=red, amygdala=green,

hippocampus/fornix=blue, pons=gold, pituitary gland=pink)07-06-2013 knowlege sharing by hps bajwa 9


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Limbic system

Amygdala responds to fear in terms of

Increase of heart rate

Shallowing of the breath

Rise in blood pressure

Tightening of the anal sphincter

Hippocampus functions are

Consolidation of memory past experiences

Make rational connections and stores the info



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Limbic system during stress

Amygdala - activatesadernal glands

>release two hormones

Adernaline ( epinephrine )

Cortisol

Physical changes in body

Wartime footing

No emergency no resolution

Hippocampus

Hang on a second there is

Nothing to be afraid of07-06-2013 knowlege sharing by hps bajwa 11


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Biology of stress

Human body

100 Trillion cells

Important systems

ANS

Sympathetic

Parasympathetic

Endocrine sytem

Hormones

Adernaline

Cortisol



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The Autonomic Nervous System

ANS controls unconscious physiologicalfunction

Blood circulation

Digestion , metabolism Sleep-wake cycles

Sexual arousal and reproduction

Sympathetic fight or flight response Caraccelator

Parasympathetic - relaxation - Car brake



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The Endocrine system

The Endocrine system is a set of interlocking chemical responses that works closelywith the nervous system to distribute information throughout the body and

coordinate our responses .

Hormones Proteins molecularshape Key that fits in a lock

hormone receptor , it triggers cells

to perform a specific action



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The hormonal response to stress

Sympathetic nervous system sends signals

Adrenal glands

Adrenaline

Body shifts to alert mode high BP , heart beat Cortisol

Associated with circadian rhythms

Daily patterns of waking and sleeping

Cortisol levels are increases in the morning and are lowest

after the sleep

Sleep time when body regenerates and

detoxifies degradation of sleep in a vicious cycle



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Stress, hunger and weight gain

You dont get ulcers from what you eat . You getthem from whats eating you Vicki Baum

Stress metabolism less efficient need more

nutrients for energy more hungry weight gain Endocrine system blocks chemical messages

that communicate sense of satisfaction andfullness

Caffeine , soft drinks enter blood stream andtemporarily raise energy levels stimulants thenquickens sympathetic response more stress



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Oxygen catastrophe

Without oxygen within minutes brain will be dead

Oxygen is corrosive and will damage internal organsunless they are protected by antioxidants

2.5 Billion years ago cells were anaerobic

Water molecules were broken down into hydrogenand oxygen

Huge amount of corrosive, poisionous gas released inthe atmosphere and overnight killed many species

Some bacterias could use oxygen to produce energyand anaerobic cells swallowed these bacteria andthrived . This combination generation after generationbecame integral part of human cells Mitochondria.



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Cellular energy crisis

Mitochondria in a cell energy is generated usingglucose,protein,carbs

Krebs cycle or TCA cycle is the chemical reaction

Energy output Adenosine triphosphate-ATP

Waste produced is CO2 if doesnot go out , it gets toblood and need zinc to remove from it

Chronic stress will lead to usage of zinc from the blood andless of zinc is available for healthy immune system

Blood if highly alkaline or acidic there will be shortage of

oxygen to the cell to function properly Imbalance in blood pH will have profound impact on mood

and attention and even neuropsychiatric conditions



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Stress and the Immune system

WBC or leukocytes keep on circulating from theblood into various organs and back to blood

Stress can boost immune system or suppress it

Short term stress boosts immunity theawareness of ailment final exams after it bodysurrender to infection

Chronic stress dampen the immune system andcontribute to development of autoimmunedisease friendly fire antibodies destroyshealthy tissues rather than pathogens



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Stress and healing

Wounds inflicted before the exams took 40 %longer to heal that those inflicted during thevacations

Chronic stress can prolong healing and recoveryfrom illness or injury

Minor stressor like disagreement at home orwork can also significantly slow healing

42 couples married for 12 years - duringpleasant time, positive topics discussion healingwas 60 % faster than during disagreement time.



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Strategies to reduce stress

Pharmaceutical drugs

Natural herbs

Nutritional supplements

Specialized diets

Spas and resorts

Meditation traditional and modern

Bio feedback

Bodywork

Hobbies and interest

Charity workAll strategies share one thing Commitment to make them work .

Stress relief is not something you can buy it is something you activelycreate.



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What You can Do ?

Cool down

Do not anticipate trouble or worry about what may never happen . Keep in the

sunlight. Benjamin Franklin



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What your friends and family can do

Social relationships and family emotional support in times of stress is ofgreat help

Involvement in community activities is also helpful

Sharing the worry/anxiety/stress with friends



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Gardeners harvest improved health

Garden delight the senses Natures own aromatherapy - Heady scents of

damp soil, flowers

Physical exercise and creativity

Therapeutic for body and spirit



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Meditation

Meditation The goal is to allow the mindand body to settle into a natural state ofrelaxed awareness.

Not to suppress our thoughts but to trainourselves not to follow our thoughts

Simply allow everything to be as it is without

judgment or commentary Breath following is a simple form of

meditation that you can do anywhere



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Guided meditation

Achieving a consciously induced dream state Breath following to calm down

Put all your awareness to your feet

Allow yourself to feel your feet, your toes, the tops of your feed, the soles

Allow your awareness to travel from your feet up into your ankles, calves andlower parts of your legs . Stay immersed in your body

Move further up into your knees , then your thighs

Continue in this way through the core of your body

Move slowly enough so that each part of the body has a chance to speak toyou

We are allowing ourselves to hear our bodies speaking to us , it is not thelanguage in words but it is the feelings

Follow the awareness to your heart , neck , face , head , outside the skull Follow back to the feet

Inner physician part of your psyche knows more about your body andyour own personal situation than anyone else



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The Point of Stillness CST

Craniosacral therapy - physiological rhythm of the brain and thenervous system

Reservoir fluid that surrounds the brain and spinal cord breathes6-10 times per minute

Cerebrospinal fluid expansion phase and contraction phase ,

rhythm circulate the fluid and internal sonar providing a pulsearound which other parts of body organize and communicate

Craniosacral rhythm can be induced to stop for 2-4 minutes Stillpoint person experiences a profound relief

Rhythm returns more energy flows through the nervous systemand better communication between different parts of the body



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How to do CST ?

Lie on your back on firm surface

Slip the still-point inducer lower part of your skull , noton your neck

Still-point inducer will stop the cerebrospinal fluid

rhythm after some time ( 5-7 minutes)and feeling ofrelaxation will be there

Lie in that position for 10-20 minutes

This technique will provide profound relief from

Chronic stress and full of energy Technique is extremely safe still it should be done after

consultancy with CST practitioner



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Thanks for your time



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Stress Management - How to Reduce Stress - June 13

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