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Stress Management and Ayurveda
Doctors Republic strives to bring experts for you to keep you    updated through interactive webinars.    Benefits•   Inte...
Dr. Jitendra Nagpal is a Senior Consultant Psychiatrist with Moolchand Medcityhospitals, New Delhi. He has worked extensiv...
Dr. Jitendra Nagpal is a Senior Consultant Psychiatrist with Moolchand Medcityhospitals, New Delhi. He has worked extensiv...
The most beautiful experience in life is mysterious.It is this fundamental emotion which standsat the cradle of true art a...
Holistic Health – Finding a balanceThe way stress affects us depends on a balancebetween the demands made and our ability ...
Stress and Coping —the science andthe art•   What stress is, how it is caused, and your    responsibility for your stress ...
Stressed or Challenged?Different people react to events in differentways. A situation that one person regards asan excitin...
What causes stress?Anything that makes you tense, angry, frustrated orunhappy. It may be thinking about next week’s drivin...
Sources of Stress•   Too much change too quickly can be a cause of    stress•   Stress can be caused by pleasant and unple...
Specific Events•    School demands and frustrations•   Negative thoughts & feelings about    themselves•   Changes in thei...
Stress and Coping•   A certain level of stress is good for us.•   One person’s stress may be someone else’s    enjoyment.•...
Stress – the Types                         Developmental                         Situational                         Acute...
STRESSSTRESSOR                   PERCEIVED             ANXIETY                           THREAT(situation characterized   ...
How Stress Adds UpDegree      Potentially   Response       Significanceof Stress   stressful     to the         of the eve...
Adapting to Stress    I                  Stress                   Hypothalamus           Pituitary            Autonomic   ...
THE PATHWAY OF STRESSOR EFFECTS                                         The Stressor                                      ...
Psychological Reactions to Stress• Feeling under pressure          • Frustration and aggression• Feeling tense and unable ...
Physical Reactions to Stress• Muscle tension              • Indigession• Rapid, uneven or pounding   • Frequent urge to pa...
Negative Stress at work place :•   interferes with clear judgement in making    effective decisions.•   Reduced enjoyment ...
Job Related Stress ….. !!       Expectations and Accountability•   too much or too little work•   having to perform beyond...
The Human Personality        Nature          Type A        Nurture         Type B
Faulty Coping Mechanisms used•   Denial•   Displacement•   Fixation•   Introjection•   Projection•   Rationalisation•   Re...
Five mainUNREALISTIC desires or beliefs :•   The desire always to have the love and    admiration of all people important ...
STRESS AWARENESS....•   The difficult thing about stress is    recognising it; doing something about it    is relatively e...
Tackling the Problem•   Once you have recognised that you are    suffering a stress response, then you should    be able t...
Tackling the Problem•   Monitor the changes in the nature, severity or    duration of the signs of your stress.•   Look ou...
Defences against Stress•   We    can    defend     against   stress   by    understanding its causes.•   The principal def...
STOP ….. FOR A THOUGHTWe can defend ourselves against stress in our lives byunderstanding what causes Stress in us, by lea...
How to help yourself•   Many people find their own ways of tackling    stress•   Anxiety attacks always go away after a ti...
Optimising LIFE & STYLE•   Improving your working and living environment•   Adjusting your lifestyle•   Adjusting negative...
Getting Help•   Family and friends can provide valuable    support in dealing with stress.•   If you are worried about str...
Your Stress Diary•   Keeping a stress diary is an effective way of    finding out both what causes you stress, and    what...
Record the following information inyour stress diary at a regular interval :•    the time•    the amount of stress that yo...
When stressful eventsoccur…… note :•   What the event was?•   When and where did it occur?•   What important factors made ...
Your stress diary ….. Analysis :•   You should be able to understand    • the level of stress you are happiest with    • t...
‘False Friends’•   Smoking, drinking alcohol and taking drugs of    dependence are not a cure for stress – they all    mak...
Pills, potions andcomplementary methods•   Becoming dependent on pills and potions    creates further problems.•   Many pe...
Promotion of Healthy Life-style ...•   Exercise and eat regularly•   Avoid excess caffeine•   Avoid illegal drugs, alcohol...
The Advantages ofRegular Relaxation•   Improves sleep•   Increases mental and physical performance•   Combats tiredness•  ...
Meditation …..Meditation is a very effective method of relaxation.The idea of meditation is to focus your thoughts for asu...
Meditation is useful where :•   you have been under long term stress•   you have been under short term stress•   you have ...
Effects of meditation :•   slow breathing•   reduce blood pressure•   helps muscles relax•   gives the body time to elimin...
Dr. Ritu Sethi, MD (Kaya Chikitsa) is an Ayurvedic Physician having more than 12years of experience in the areas of Ayurve...
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
Stress management and Ayurveda
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  1. 1. Stress Management and Ayurveda
  2. 2. Doctors Republic strives to bring experts for you to keep you updated through interactive webinars. Benefits• Interact with Experts• Enhance your knowledge and learn new skills• Request Topics you may be interested• Post and get your questions answered.
  3. 3. Dr. Jitendra Nagpal is a Senior Consultant Psychiatrist with Moolchand Medcityhospitals, New Delhi. He has worked extensively in the area of school health. He isthe Programme Director for Expressions India, a life skills education & school healthprogramme. He is also associated with a number of institutes in an advisory capacity.Dr. Nagpal is a member of various national and international associations. He is a lifemember of the American Psychiatry Association.Dr. Nagpal is also the author and editor for Adolescent Counselling Course, IGNOU,New Delhi. He was awarded the ‘Delhi State Child Welfare Award’ for distinguishedservices in child development (2006-07) by the Department of Social Welfare, Govt.of NCT of Delhi.
  4. 4. Dr. Jitendra Nagpal is a Senior Consultant Psychiatrist with Moolchand Medcityhospitals, New Delhi. He has worked extensively in the area of school health. He isthe Programme Director for Expressions India, a life skills education & school healthprogramme. He is also associated with a number of institutes in an advisory capacity.Dr. Nagpal is a member of various national and international associations. He is a lifemember of the American Psychiatry Association.Dr. Nagpal is also the author and editor for Adolescent Counselling Course, IGNOU,New Delhi. He was awarded the ‘Delhi State Child Welfare Award’ for distinguishedservices in child development (2006-07) by the Department of Social Welfare, Govt.of NCT of Delhi.
  5. 5. The most beautiful experience in life is mysterious.It is this fundamental emotion which standsat the cradle of true art and true science.
  6. 6. Holistic Health – Finding a balanceThe way stress affects us depends on a balancebetween the demands made and our ability to cope. Physical  Psychological Social
  7. 7. Stress and Coping —the science andthe art• What stress is, how it is caused, and your responsibility for your stress levels.• Optimum levels of stress and the effects of long term exposure to it.• What can happen if stress gets out of control• How to analyse the causes of stress accurately and plan to control them• Increasing stress when you are under-motivated.
  8. 8. Stressed or Challenged?Different people react to events in differentways. A situation that one person regards asan exciting and challenging opportunity – likea tight deadline at work – may be seen byanother as unbearably stressful.
  9. 9. What causes stress?Anything that makes you tense, angry, frustrated orunhappy. It may be thinking about next week’s drivingtest or a visit from a difficult relative, the choices youhave to make when moving house or getting married,an accident or injury, the seemingly unrelentingpressures of work or the unavoidable burden ofcoping with a death in the family.
  10. 10. Sources of Stress• Too much change too quickly can be a cause of stress• Stress can be caused by pleasant and unpleasant events.• The cause of stress may not always be apparent.• Usually stress is a result of build-up of related and unrelated events.• Often your stress is more apparent to others than to yourself.• Reactions to stress can be emotional, physical and behavioural.
  11. 11. Specific Events• School demands and frustrations• Negative thoughts & feelings about themselves• Changes in their bodies• Problems with friends.• Unsafe living environment• Separation or divorce of parents• Chronic illness or severe problems in the family• Death of a loved one• Moving or changing schools• Taking on too many activities• Having too high expectations
  12. 12. Stress and Coping• A certain level of stress is good for us.• One person’s stress may be someone else’s enjoyment.• Too much stress affects our health and well- being.• There is every reason to be optimistic that you will be able to overcome stress in your life.
  13. 13. Stress – the Types Developmental Situational Acute (short intense) Chronic (prolonged)We would all become exrtemely bored if nothing different orchallenging ever happened in our lives. However, any majorchange needs to be balanced with our ability to cope with thatparticular change at the time in question.
  14. 14. STRESSSTRESSOR PERCEIVED ANXIETY THREAT(situation characterized (anticipation of tension,by some degree of harm, thought, apprehension,physical/ psychological memory, judgement worry, palpitationdanger) and interpretation dizziness of situation) Intensity of Perceived danger reaction or threat
  15. 15. How Stress Adds UpDegree Potentially Response Significanceof Stress stressful to the of the events events events to us (happy, (physical, sad or emotional or indifferent) behavioural)
  16. 16. Adapting to Stress I Stress Hypothalamus Pituitary Autonomic ALARM Nervous REACTION System Adrenalin Flight/ Fight response (Breathing , Heartrate , Blood supply to muscles .) II STAGE OF RESISTANCE III STAGE OF EXHAUSTION
  17. 17. THE PATHWAY OF STRESSOR EFFECTS The Stressor Hypothalamus ic o m Pituitary t on es A u er v n ACTHEffects : Peptic ulcers Adrenal catecholamines Effects : Blood pressure Corticoids Metabolism Central nervous system Effects : Gluconeogenesis Blood cells Thymus Immune reactions Lymph nodes Inflammation
  18. 18. Psychological Reactions to Stress• Feeling under pressure • Frustration and aggression• Feeling tense and unable to • Increased tearfulness relax • Become more fussy, gloomy or• Feeling mentally drained suspicious• Being constantly frightened • Being unable to take decisions or worried • Impulses to run an dhide• Increasing irritability and complaining • Fears of social embarrassment or failure• Feelings of conflict • Lacking in ability to feel• Restlessness, increasing pleasure or enjoyment inability to concentrate or to complete tasks quickly
  19. 19. Physical Reactions to Stress• Muscle tension • Indigession• Rapid, uneven or pounding • Frequent urge to pass urine heartbeat • Chest discomfort• Fast, shallow breathing • Constipation or diarrhoea• Change in appetite • Backache• Sleep problems • ‘Butterflies’ in the stomach• Headaches
  20. 20. Negative Stress at work place :• interferes with clear judgement in making effective decisions.• Reduced enjoyment of work.• Causes difficult situations to be seen as a threat, not a challenge.• Consumes mental energy in distraction, anxiety, frustration and temper.
  21. 21. Job Related Stress ….. !! Expectations and Accountability• too much or too little work• having to perform beyond your abilities• time pressures and deadlines• keeping up with new developments• changes in procedures and policies• lack of relevant information & clear objectives• unclear expectations of your role from your boss or colleagues• responsibility for people, budgets or equipment
  22. 22. The Human Personality Nature Type A Nurture Type B
  23. 23. Faulty Coping Mechanisms used• Denial• Displacement• Fixation• Introjection• Projection• Rationalisation• Regression• Withdrawal
  24. 24. Five mainUNREALISTIC desires or beliefs :• The desire always to have the love and admiration of all people important to you.• The desire to be thoroughly competent at all times.• The belief that external factors cause all misfortune.• The desire that events should always turn out the way that you want them to, and that people should always do what you want.• The belief that past bad experience will inevitably control what will happen in the future.
  25. 25. STRESS AWARENESS....• The difficult thing about stress is recognising it; doing something about it is relatively easy.• Once you have recognised that you are suffering a stress response, you should be able to identify and tackle any underlying causes, not just the symptoms.• And you can ask someone you trust and respect to help.
  26. 26. Tackling the Problem• Once you have recognised that you are suffering a stress response, then you should be able to identify and tackle any underlying causes.• List your signs of stress• List the probable causes of your stress
  27. 27. Tackling the Problem• Monitor the changes in the nature, severity or duration of the signs of your stress.• Look out for unhelpful thoughts, and think of new solutions to them.• Plans and activities are powerful weapons to overcome stress.
  28. 28. Defences against Stress• We can defend against stress by understanding its causes.• The principal defences against stress are physical and mental fitness.• Physical fitness is improved by healthy lifestyle, adequate sleep, eating a balanced diet and taking regular exercise.• Our mental fitness to deal with stress is helped by self-instruction and self-control.• Relaxation techniques are useful when you fell stressed.
  29. 29. STOP ….. FOR A THOUGHTWe can defend ourselves against stress in our lives byunderstanding what causes Stress in us, by learninghow to avoid it or adjust and adapt better. The Principal DEFENCES are within ourselves
  30. 30. How to help yourself• Many people find their own ways of tackling stress• Anxiety attacks always go away after a time.• Worry is a pointless activity and never solved anything.• Confront your problems, and make plans to solve them.• Everybody has setbacks – and they can be overcome.
  31. 31. Optimising LIFE & STYLE• Improving your working and living environment• Adjusting your lifestyle• Adjusting negative elements of your personality• Looking after your body and health• Using physical stress reduction techniques• Using mental stress reduction techniques
  32. 32. Getting Help• Family and friends can provide valuable support in dealing with stress.• If you are worried about stress, the earlier you tackle it and help begins the better.• There are three main types of professional help available : medical, psychological and social.• Give a treatment a fair chance to help you before trying something else.• Self-help groups and the media can provide a wealth of information, advice and practical help.
  33. 33. Your Stress Diary• Keeping a stress diary is an effective way of finding out both what causes you stress, and what level of stress you prefer.• In this diary note down your stress levels and how you feel throughout the day.
  34. 34. Record the following information inyour stress diary at a regular interval :• the time• the amount of stress that you fell• how happy you feel• whether you are enjoying your work• how efficiently you are working
  35. 35. When stressful eventsoccur…… note :• What the event was?• When and where did it occur?• What important factors made the event stressful?• How stressful was the event?• How did you handle the event?• Did you tackle the cause or the symptom?• Did you deal with the stress correctly?
  36. 36. Your stress diary ….. Analysis :• You should be able to understand • the level of stress you are happiest with • the level of stress at which you work most effectively • that your performance is good even when you feel upset by stress.• You should know • what the main sources of unpleasant stress • what circumstances make the stresses particularly unpleasant. • whether your strategies for handling the stresses are effective or not.
  37. 37. ‘False Friends’• Smoking, drinking alcohol and taking drugs of dependence are not a cure for stress – they all make stress, and coping with stress, harder.• While alcohol in moderation can be a pleasure, heavy drinking carries serious risks to health and well-being-personal, family and at work.• Stress is the most common reason smokers give for not stopping smoking.• Nicotine is one of the fastest-acting addictive drugs known to humankind.• Smoking is not only capable of ruining your health, it also ruins your finances.
  38. 38. Pills, potions andcomplementary methods• Becoming dependent on pills and potions creates further problems.• Many people find complementary methods such as yoga of benefit.• Overcome stress by understanding and controlling your response to it.• Remember to use the golden rules for reducing stress.
  39. 39. Promotion of Healthy Life-style ...• Exercise and eat regularly• Avoid excess caffeine• Avoid illegal drugs, alcohol, tobacco• Learn breathing exercises• Take a break from stressful situation• Build a network of friends• State feelings in a positive way not overly aggressive or passive• Decrease negative self talk• Rehearse and practice situations that cause stress
  40. 40. The Advantages ofRegular Relaxation• Improves sleep• Increases mental and physical performance• Combats tiredness• Decreases anxiety and tension• Is not addictive
  41. 41. Meditation …..Meditation is a very effective method of relaxation.The idea of meditation is to focus your thoughts for asustained period of time.This rests your mind by diverting it from thinkingabout the problems that have caused stress.It gives your body time to relax and recuperate andclear away toxins that may have built up throughstress and mental or physical activity.
  42. 42. Meditation is useful where :• you have been under long term stress• you have been under short term stress• you have been worrying about problems• you have been physically active
  43. 43. Effects of meditation :• slow breathing• reduce blood pressure• helps muscles relax• gives the body time to eliminate waste products• reduce anxiety• eliminates stressful thoughts• helps with clear thinking• helps with focus and concentration• reduces irritability• reduces stress headaches
  44. 44. Dr. Ritu Sethi, MD (Kaya Chikitsa) is an Ayurvedic Physician having more than 12years of experience in the areas of Ayurvedic Medicine, Panchakarma, ClinicalManagement, Research and Development. Presently at Holy Family Hospital , NewDelhi as Associate Consultant. She was also involved in various community healthcareprogramme including AYUSH. She has numerous publication to her credit.
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