1. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
A PRACTICAL GUIDE
TOTAL STRESS MANAGEMENT [TSM]
TOTAL PERSONALITY DEVELOMENT
TOTAL WELL BEING
DR. SHRINIWAS JANARDAN KASHALIKAR
M.B.B.S., M.D., F.I.C.G., F.F.F.B.M.S.[USA]
IN CHAEGE: CENTER FOR TOTAL STRESS
DEPARTMENT OF PHYSIOLOGY
COLLEGE BUILDING, THIRD FLOOR
K.E.M. HOSPITAL, MUMBAI 400 012
3. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
SHRI GANESHAYA NAMAH
I SALUTE LORD GANESHA
RIGHT IN THE BEGINNING AS IS CUSTOMARY
HE ENABLES ME
COMPLETE THIS WORK SUCCESSFULLY
THE OMNISCIENT LORD AND ALL THE
THEY BLESS THIS BOOK
THIS BOOK PROVES USEFUL
SHRINIWAS JANARDAN KASHALIKAR
4. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
I DEDICATE THIS BOOK
WITH UTMOST HUMILITY
MY LATE FATHER AND MY LATE MOTHER
UNTIRING TOIL, LOVE AND CARE
CAN NOT BE RECIPROCATED BY ANY MEANS
AND TO ALL THOSE
WHO HAVE WORKED, WHO HAVE BEEN
WHO WILL BE WORKING
FOR THE WELFRE OF THE MANKIND
SHRINIWAS JANARDAN KASHALIKAR
5. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
Many of the participants in my workshops on TOTAL STRES
MANAGEMENT [TSM] find it difficult to give time for reading.
They prefer a concise guide that gives simple tips for day to
day practice. On many occasions even I felt the need for such a
guide, for my own use. This prompted me to write this concise
practical guide that could facilitate
§ Growth of inner strength, which is like electric current
in the lamp that, ensures tremendous energy, light and
radiance in life
§ Enhancement of alertness and consciousness,
perception, learning ability, grasping power,
analytical and synthetic thinking, memory,
imaginativeness, innovativeness, decision making,
§ Promotion of originality and independence of mind
and victorious attitude, which enable us to lead
effectively and surmount any difficulty
§ Development of attractive physique with good height,
proper proportions, stamina, tenacity, flexibility, agility
and ability to resist a variety of diseases
§ Progress of the society as well as my own.
Let us go ahead together and rise to greater heights!
Dr. Shriniwas Janardan Kashalikar.
6. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
PRACTICAL TSM AT A GLANCE
There are two broad ways to practice Total Stress
Management [TSM] i.e. develop total personality or acquire
holistic health or attain total well being. Those belonging
to the first type are related to one’s personal conduct and
the others belonging to the other type are related to the
social conduct. Both are complementary and essential.
These are outlined here for comprehending and referring
at a glance. These are described sequentially in this
PERSONAL WAYS SOCIAL WAYS
READING TSM BOOKS DAILY SELF EMPLOYMENT
TO SPREAD TSM
MORNING PRAYERS SHARING THE
CONTACT, DIALOGUE and MEETING GIVING NEWS
NAMASMARAN PROOF READING
MASSAGING GUMS COMPACT DISC
GEETA, VISHNUSAHASRANAM GIFT OF TSM
WALKING DISTRIBUTION OF
POWDER EMAIL INTERNET
HOLISTIC PROFESSION / WEBSITE
7. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
YOGASANA TV/RADIO EXPOSURE
PRACTICING MUDRA PUBLIC SPEECH
HASTAMUDRA VALUE ADDITION
BREATHING TECHNIQUES EXHIBITION OF TSM
SELF EXPRESSION [IN MEDIA] GIVE/GET ADS
MASSAGE BODY/HEAD SPONSOR
FRAGRANCE DISPLAY OF TSM
MUSIC, DANCE TEACHING TSM
WASHING OF FACE VOCATIONAL
ORGANIZING THINGS AND GOING PARTICIPATION
TO JOB IN TSM
WHAT STUDY IS INVOLVED IN [TSM]? TSM GREETINGS
STRESS SIGNAL TRAINING OF
GRUMBLING LIGHT VS
ONE STEP AT A TIME HERCULEAN TASK
INSTINCTIVE REACTON CORRECT REPONSE
DRISHTI FORCE AND
8. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
READING TSM bOOKS DAILY
It is necessary to read the books, i.e. course material on
TSM daily though as per one’s convenience.
This is because TSM is an active process of conceptualizing
and practicing. It requires regular boosting. It is like
nutrition of our soul. Just as our body requires regular
feeding, so does our soul. In absence of regular reading
negative influences of the forces of darkness tend to
overwhelm us. Reading TSM books elevates us and
empowers us to overcome the negative influences every
Which books should be read more frequently?
At least a part of “Smiling Sun”, “Stress understanding and
management”, “Conceptual stress” and “Namasmaran”
should be read by English readers. “Saharsanetra”,
“Navagrahastotram” and “Namasmaran” and
“Chaitanyasadhana” can be useful for Marathi readers.
SELF EMPLOYMENT TO SPREAD TSM
The first thing is to get rid of the erroneous and damaging
concept of superiority and inferiority of job, profession or
It is not enough to read the TSM books. It is necessary
to spread the message around so that ambience also
becomes conducive to TSM.
One of the ways to do this is by selling TSM books.
Besides books, we can sell eatables. The brown bread,
biscuits of bajara, ragi, methi sprouted beans, herbal
drinks are good for health.
The buying capacity is going to increase in certain sections.
Further, these sections of the society would increasingly
need services and products promoting holistic health.
This is because, the extent of stress and ill health is going
to increase in these people [with better buying capacity]
as in other sections of society.
9. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
We can start a shop from our house and give home delivery
of homemade eatable products in the neighboring areas.
If we provide ethnic, exquisite and health promoting
variety of eatables such as pickles, chutneys and laddoos,
and maintain the quality, then we can surely get good
clientele. People need ready-made flours also.
We can sell our skills. For example, we can learn the
technique of massage and practice it. There are thousands
of ailing people, who need our healing touch. They will
pay and in addition bless us.
We can offer our company to elderly and earn as well as
get blessed. Many elderly people with certain handicaps
require nursing care. Some require physical support and
services. We can make these available. Some require
readers. We can read for them. Some may require mere
company. We can provide it.
As soon as we get up it is good to watch our hands and pray
and then offer our gratitude and reverence to the mother
earth. This practice usually averts indolence, irritability
and negative feelings. We are a part of this universe and
our body is contingence. Prayers connect with the field
and strengthen us. An atheist can recite any poem or
song that embodies wish for global welfare.
SHARING THE EXPERIENCES
When we practice TSM and get the benefits from it, it
is good to share the experiences with the others. This is
especially true with those who love and care for us.
Sharing the experiences also lets us know if we are erring
in some way on some count or if there are any deficiencies
in us. This gives us opportunity to seek answers to the
questions generated during sharing and thereby clarify
our own doubts and build our conviction further.
Sharing our views also gives us satisfaction of multiplying
the positive actions. In TSM more the merrier is immensely
10. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
Before starting any activity we should drink plenty of
water. This is good for washing away toxins and combating
dehydration [scarcity of water in body]. Drinking water
takes care of gastritis and acidity too. Drinking water leads
to stimulation of bowel movements and constipation can
be relieved. Drinking water also has another advantage.
The gastrointestinal tract has huge number of sensory
neurons. On drinking water in morning they carry the
impulses to the spinal cord and the brain. This has the
potential advantage of stimulating the nervous system.
Thus drinking water can make us fresh also.
EXPRESSION OF VIEWS AbOUT SOCIAL PRObLEM
Water is vital thing. It is necessary for every one of us
to think and study about the issues concerning water
supply. Many of us know quite a lot about it but do not
write about it. They should write as well as speak on
electronic media and give the benefit of their knowledge to
all of us. This will prove useful in evolving consensus with
respect to conservation, storage and supply of water. This
could help the government also to plan and implement
its policies more accurately and more effectively, for the
benefit of millions of our brothers and sisters, suffering
from famine and deluge.
CONTACT DIALOGUE, MEETING
It is essential to keep contact with your friends, relatives,
colleagues etc. from time to time.
This gives a sense of togetherness and prevents
In bright light and crowded localities of Mumbai people
are lonelier than the adivasis living in jungles in darkness
and with almost no neighbor.
Almost all the participants in the workshops of TSM feel
11. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
lonely at one time or the other. Night shifts, odd hours of
working, large distances to be commuted and such many
factors add to the loneliness.
Loneliness results because of alienation from the
surrounding and people.
The loneliness is also because of alienation created by our
own selfishness and self-centered nature. As a result, we
are unable to respond to the social situation and therefore
unable to exchange vitality from the society. As a result
we start losing interest in the social activities going on
around and get lonelier further. This leads to degeneration
and ever growing weakness.
As a result of selfishness we get excessively engrossed in
our petty problems and lose contact with others. These
“others” no more are available to us as support systems.
As a result we get stressed further. The feeling of loneliness
increases. We go on getting weaker and weaker.
Many of us can go in depression because of loneliness. The
drinks, quarrels, escapism, irregularity, irresponsibility
replace the buoyancy and confidence. The self-image
deteriorates and further weakens us.
The Total Stress Management provides ways to reunite
us with the society and the environment and overcome
1] Keep in touch with our fellow participants and
share our experiences with them and TSM guide
as frequently as possible.
Meeting our fellow participants and guide are
important for positive influences to continue and
increase and negative influences to decrease.
Therefore interaction with our fellow participants
and our guide are absolutely important. Such
interaction is very useful to us in overcoming the
loneliness but also to our fellow participant
12. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
and the guide as well.
2] Talk about TSM to our friends, relatives and
decision and policy makers so that they
get exposed to TSM and get benefit as well
as benefit the society in turn by rectifying
the policies and the decisions. Meeting and
discussing various matters give rise to new ideas
and plans in positive direction.
It also becomes easy to coordinate and execute
3] The more we respond to the problems of the
society in an accurate manner, the
greater we get integrated with the society
and overcome the loneliness.
This is thus useful in setting wellness cycle [while
simultaneously breaking the stress cycle or
The words Total Stress Management, Total Personality
Development, Holistic Health and Total Well Being are
used by all and sundry. These people use them so as only
to encash. The general public is likely to be cheated in the
Therefore it is necessary to try and give exact idea
about these concepts in the newspapers. It is especially
necessary to give the news about the TSM books, so that
the people can come to know about the books, get chance
to buy and read them and understand and implement the
The most important cause of stress is pettiness and
superficiality. This makes us conditioned. We start
getting spilt in various dualities and stop loving
ourselves. Therefore most important aspect of TSM is to
learn to ACCEPT, LOVE AND RESPECT, OURSELVES,
13. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
UNCONDITIONALLY. This is possible by daily efforts made
consciously in addition to the practice of NAMASMARAN,
which does not require conscious efforts.
Namasmaran is a traditional practice of meditation. It is
advisable to practice Namasmaran. This is because it can
help us remain firm and steadfast amidst conflicting/
opposing and hence disturbing thoughts and emotions.
I have discussed more about Namasmaran in my Marathi,
English and Hindi books.
Total Stress Management involves several activities.
The most important are development of the concepts,
their articulation, writing, proof reading, lay out and
type setting, drawing and painting as may be required,
publishing, distribution, advertisement, exhibition and
sale and so on.
Proof reading is one of the most important activities. If
we do proof reading, then it helps us evolve our concepts
better. It facilitates the overall process of Total Stress
Management and gives us satisfaction of participating in
a positive activity. It is also possible that we may know
some one who does proof reading very well. Procuring his
help would also be a fulfilling affair.
We should brush our teeth and massage the gums. This
facilitates circulation and helps improve blood circulation
in oral cavity and sinuses. This can facilitate the health
of oral region, salivary glands and sinuses. Massaging
gums is said to produce endorphins, which facilitate
mental health. The brushing of teeth can also stimulate
the movements of bowels. There is a prayer addressing
the herbal ingredients in the tooth powder or toothpaste
that unknowingly develops warm bonds between us and
the nature around us, which is also called as field.
14. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
It is important that we make efforts to reach simple health
promoting practices to people at cheaper cost. The new
technology like compact discs can be useful to a large
section of people. Compact discs give additional benefit of
animation and thereby make the whole learning material
GEETA AND VISHNUSAHASRANAMA
These two books are admired by some of the greatest
sages and saints. We can derive inspiration from them.
I have made humble efforts at comprehending these books.
It is generally found that readers of my books Sahasranetra
and Conceptual stress feel happy and empowered.
GIFT OF TSM
Gifts can become a cause of stress to the giver as well as
I received shirt pieces on several occasions. In most
instances I did not like their textures and colors. In some
instances they were small to my size. These became
irritants by their presence whether in the wardrobe or on
my body. Because of the emotional binding one found it
difficult to get rid of them also. But now a days I give such
shirt pieces or pant pieces to some one else and get rid of
Once a person gave me a pair of shoes. I like a fool took
it. As per my prediction, the shoes started biting and kept
on biting till I discarded them in frustration.
Once a person gave me a bottle of scotch.
I told on the spot that let us pray that we should not need
Once a gentleman gifted me showpiece made of china
clay. I am still unable to find a suitable place and use for
it. It has become what is called a “space occupying lesion”
in medical world.
Yet another friend gifted me with a small idol of Shri
15. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
Ganesha. I already had one with me. Now this became an
addition in the place of worship.
There is another instance. I was in USA then. There was
a friend of mine from Poland. I offered him a small metal
idol of Kali as gift.
To my surprise and even dismay he flatly refused!
Obviously, I was at fault, not he. He was really afraid of
the appearance of the idol.
Whether a formality or an expression of spontaneous love
and affection, choosing appropriate gifts can avert the
stress for the giver and the recipient.
Even as there are no specific rules for choosing gifts
some guidelines would definitely prove useful. Thus the
gift should give maximum happiness to the giver and the
recipient, that could last long and could be shared with
more and more people.
Since knowledge that empowers is the only thing that
multiplies after giving, the gift of such knowledge is the
best. Next in order is the knowledge that would enable an
individual in getting self-employment.
Hence the best gift would be a book, a CD, a cassette of the
knowledge that empowers. If we are convinced about the
empowering capacity of TSM then we can give these books
as gift. These books are best on all occasions and to all
sections of the society. We may give the books on sexology
on the occasion of marriages and books on nutrition and
diet in case newly married couples. The books useful in
rearing children are best suited after delivery i.e. on the
occasion of naming ceremony.
The next in order are informative books, CDs, cassettes etc
on various subjects such as cooking, stitching, knitting,
painting, music, computers, electronic gadgets and so
on. One can give books on horticulture, wormiculture,
gardening and such subjects depending on relevance to
16. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
It is true that we may not like to give only books on all
the occasions. In that case, indoor plants are wonderful
in case of relatives and friends living in small houses in
Most of us know and give fruits and flowers to those who
are not keeping well. But it is good to find out what could
prove really useful to the ailing and then choose a gift.
Many people prefer to give gold, diamond and other
ornaments, clothes etc. Some give cars, scooters and such
other things. Some may give a refrigerator, a pressure
cooker, a tape recorder and such things. These gifts are
also good if the receiver appreciates or needs them. But
in these gifts there are variable personal preferences
and hence may prove to be wasteful or may prove to be
imposition of one’s choices on the others as can be seen
from the experiences described previously.
Lastly, gifts such fire crackers, sweets with doubtful
safety, toys with sharp edges or any such things which
may add to pollution or pose risk to the receiver should
The media in general are becoming the victims of the forces
of darkness. In view of the forces of darkness and their
blinding messages, it has become necessary to use the
opportunity of ceremonies, festivals and special occasions
such as birthdays, to give the books as gifts.
The books of TSM are not cheap, passive entertainers.
Therefore they require missionary participation to reach
the people who need [yet do not know and hence do not
procure and read] them.
Some times it argued that the books given as gifts might
not be read. But this argument is true about any gift,
which might not be liked and hence might be thrown
away. More over, if the receiver does not read the books,
then the family members, relatives or friends may read
17. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
In warm and humid climate as in Mumbai it is suitable
to take cold bath in morning and warm water bath in the
evening. Warm bath in the evening facilitates sound sleep.
It is necessary to make sure that all the private parts are
cleaned every day. In my view it is not at all necessary to
use soap. If we take bath twice a day it ensures that our
body is kept clean.
However if the job involves specific exposure to dust,
infection, chemicals, toxins etc, then the use of soap is
advisable. I would advise Ayurvedic herbal soap. But soap
can remove the natural and protective oil from body and
make our skin worst if it has tendency to be dry. This is
especially true in dry places. There is a prayer of Ganga
the river worshiped by Hindus. Prayer during bath allays
anxiety and connects us with the nature. This can reduce
the loneliness also.
Bath is not merely useful for cleaning body. It has ten
advantages. These are described in my book Conceptual
The books on Total Stress Management embody concepts,
which have been evolved on the basis of understanding of
the traditional wisdom and the modern science. They are
based on lot interdisciplinary understanding. Hence they
are not found in the traditional or modern literature.
However most of them are n Marathi and English.
It is necessary that all of us try to find acquaintances
with different linguistic backgrounds who can translate
different books in different languages.
This kind of work would be really gratifying and
It is really nice to see many people including youngsters
walking in the morning.
18. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
There are forty advantages of walking.
I have discussed them in one of my articles in Conceptual
Walking can be combined with abdominal breathing,
Mudras, Hastamudras and Namasmaran.
Walking in morning or evening can transform our lives.
DISTRIbUTION OF bOOKS
A majority of the people does not know about TSM.
Since TSM is not a mercenary, commercial or politically
beneficial activity, not many media people are attracted
towards it. Since it is not a glamorous activity editors
and producers show no interest. Since it is not a charity
activity that bloats ego, many businessmen and traders
keep away from it.
This is why circulation of these books is much less as
compared to those books belonging to traditional or
modern and theist or atheist sects.
It is really important to carry books wherever we go, be
that in India or abroad and reach them to the decision
After bath it is good to apply powder to the areas such
as neck, back, chest, arm pits, groin, and sometimes feet
where we sweat more. It is important to make the parts
dry before applying the powder. I use a powder, which I
have prepared and find it beneficial and comfortable.
The modes of communication have become really versatile
and efficient. It is necessary to use these modes such as
Internet, Internet telephony, email and others to share
our experiences with our friends in India and abroad.
It has to be appreciated that just as the peer pressure
works on children, the pressure of ambience works on us.
19. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
Hence it is necessary to try every possible way to improve
HOLISTIC PROFESSION / SWADHARMA
Most of us are under the impression that if we do our
duty given to us then it is enough. This is naïve.
Duty given is not necessarily what best we can do for the
society and ourselves.
If we use the art of introspection, prioritization, assertion
and reinforcement effectively then we can extract
maximum satisfaction from our duty.
Adding holistic dimension or the dimension of
SWADHARMA involves making our duty or job maximally
satisfying and useful to the society and us.
For example a doctor should try to understand and
practice holistic health and holistic medicine. He should
try to bring holistic concepts in the mainstream medical
training, practice, research and planning.
A lawyer should besides pleading cases try to rectify
government rules, laws and constitution so as to achieve
I have my website www.superliving.net to promote the
TSM. It is true that advertisements add to the cost of
production. They make the products costlier. More over
the aggressive advertisement campaigns are not aimed at
social and individual welfare. Many of these advertisements
have damaging influence on the growing new generation.
The characteristic of these campaigns is that they create
a want and make the individual feel deficient, thereby
forcing the individual into petty pursuit. These campaigns
make an individual individualistic and oblivious to the
This makes an individual fragile and inconsiderate.
At present most of our brothers and sisters are trapped
20. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
or engrossed in massive make believe world of electronic
and paper media. Most of them do not know the scope
and limitations of TSM.
It is necessary to pour creative talent to combat these
advertisements to help people now more about TSM and
thus help them to think and act in the direction of holistic
All the information technology experts have this challenge
[as well as opportunity to fulfill] of making efforts to create
and enrich websites and such other modalities in front of
Regular physical activity, performed systematically,
regularly, appropriate to one’s constitution and age, is
called exercise! Several other aspects are also considered.
They include, physical growth, increase in height,
development of proper body proportions, attractive
physique, impressive looks, strength, stability, flexibility,
coordination, agility, endurance, resistance to diseases
Exercise should be taken on empty stomach
It should be done after evacuation of bowels
Nasal passage should be clear
It should be done with fair degree of regularity
It should not be taken when we are not well
Sudden and heavy exercise should be avoided
as it can cause injury to muscle, tendon,
It should not be done with tight clothes
It should not be done without sufficient rest for
Entertainment in exercise by choosing exercise
21. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
such as walking or aerobics is not bad
Domestic work can give good exercise e.g.
washing, cleaning, wriggling of clothes,
carrying bags, digging, ploughing and saves time.
Climbing the staircase and taking frequent breaks
for a small stroll is good for sedentary workers.
Climbing is a good exercise besides saving time,
it reduces the likelihood of infection in the lifts/
Children should be encouraged to play outdoor
games. In my opinion, their natural instinct is to
In elderly people walking and simple yogasanas
can prove beneficial.
The exercises practiced in gymnasium are usually done
under the guidance of the instructor and hence are not
Audio and videocassettes on TSM are urgently needed.
We can do whatever we can to produce or get produced
the audio or videocassettes on TSM. This can reach the
concepts where the instructors can not reach or where
people are not able to read [either due illiteracy or due to
linguistic difficulty]. There are several creative and well
meaning people, whom if we approach, several audio and
video cassettes can be produced for the benefit of the
people in the remote places and different regions.
Some of the useful and simple asanas are, Tadasana,
Vajrasana and its variations, Vrikshasana , Padmasana
and its variations,
Bakasana, Gomukhasana, Viparitkarani, Sarvangasana,
Vakrasana and its variations, Sheershasana,
Paschimottanasana, Uttithapadasana, Dhanurasana,
22. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
Bhujangasana and Shavasana. Yogasanas have to be
advised according to individual constitution as well as state
of physical, mental, intellectual status of an individual.
It is obvious that we need grumble about what goes on in
the electronic media. But it is necessary to understand
that what goes on is not necessarily the first choice of the
It is only in the absence of some thing better that some
programs are watched to kill time.
It appears therefore that those of us who have developed
conviction about the TSM should try for the projection of
the TSM on TV and RADIO. It is a good idea to gift some
books to the decision-makers in these media and also
discuss with them the importance of the TSM.
Practice of Brahmamudra is very useful in preventing
spondylosis besides improving the circulation, preventing
degenerative changes. If practiced properly it can prove to
be a useful meditative technique.
Simhamudra is supposed to be useful in the health of
a variety of organs including thyroid and parathyroid
One of the best ways of asserting yourself is by giving a
public speech. In public speech you learn how to covey
your conviction in a lucid and likable manner. Giving
public speech serves two purposes. Number one it removes
our stage fear and makes us bold and secondly it spreads
the message of holistic health to more people in a direct
It has to be appreciated that articulating and speaking
the deeper feelings to others is a matter of great relief.
In absence of this there is suffocation. It is therefore
23. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
really worthwhile to explore the opportunities of public
Hasta means hand and Mudra is a position. These are
different poses as shown in the diagrams. I have found
them giving interesting stimulating experience. We
however have not verified the positive benefits on the
general physical or mental health.
Value addition means giving something extra to your
client. It has become customary to give small articles as
value addition with a certain amount of purchase.
Thus some give a brush with a paste, some give a small
piece of soap with shampoo and some give a wall clock
along with expensive clothes.
But some pharmaceutical companies give books as value
addition. We must try and convince the importance of
giving books on TSM as a value addition.
There are several traders and industrialists who are
extremely good hearted, generous and wise. Whatever
the product or the service, they can be benefited by value
addition of TSM books. Their clients would bless and
become loyal to them forever.
By value addition the books and the education can reach
to doctors in the remote places thereby improving the
medical or health care there. The industrialists have this
challenge, opportunity as well as privilege.
If your breathing is uncontrolled and erratic then your
mind also remains disturbed. Conversely if your breathing
is controlled and steady then your mind also becomes
steady and stable.
Deep, slow and controlled breathing is very useful. It
seems to act through the harmonization of reticular
24. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
activating system. This makes you calm and fresh and
reduces mental agitation and disturbability.
For common individuals like us it is safer and wiser to use
simple breathing exercises rather than going for difficult
techniques of pranayama.
I practice ANULOM VILOM and KAPALBHATI.
Anulom vilom is alternate breathing by the two nostrils.
Kapalbhati is repeated abdominal expirations after deep
Breathing techniques in isolation could not satisfy me
as I was searching the solutions to the complex, intense
stressors in the form of social problems.
Therefore I use breathing techniques as a part of TSM.
EXHIbITION OF TSM bOOKS
Exhibition of TSM books and their sale is a kind of self-
employment. Every one need not do that.
But for those of us who might have taken voluntary
retirement, or are in need of financial assistance, can
surely do this to their benefit.
It has been found to give net income of over thousand
rupees per day.
For those whom this may not be possible, they can sell
the books in the long queues in front of the temples,
SELF EXPRESSION [IN MEDIA]
Like public speeches, it is also important to write on
various issues that we learn to think about from TSM.
Thus it is essential that we write letters to the editors
or program producers about our views on several issues
such environment, education, child labor, consumer
interest, working class welfare and so on.
If we do not do this then our mind would remain mentally
25. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
constipated and we would develop hypertension due to
suffocation and suppression.
If are running a publication, newspaper, magazine,
weekly or any such periodical and if we are convinced
about the importance of TSM, then we should happily
give a prominent and conspicuous advertisement of the
TSM books, programs and its merits.
In case we are traders or industrialists or well wishers,
then we may give our own advertisements in the books on
the TSM so that the printing cost reduces and the prices
of the books can be reduced.
We may get advertisements from others also for the
Massage is time tested healing technique and health
Even if we do not get sufficient time, we should practice
massage of head, feet and body as and when feasible. Any
ordinary coconut or til [sesame] oil
Are good enough for the massage.
Massage gives passive exercise, improves circulation and
Every one of us may not be blessed to get a loving hand to
massage. But we can try and help ourselves in that case.
There can be sponsors for the arrangement of TSM
workshops or for the production of books.
The sponsors can promote their products or services.
If we are convinced about TSM, then it should not be
difficult to convince the prospective sponsors the merit
of such sponsorship over costly, transient, ineffective
and sometimes counterproductive advertisements in the
26. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
electronic and paper media.
We already have mentioned about this with respect to the
concept holistic profession.
But it is worth noting here also.
Introspection is finding out what gives us maximum
happiness, that lasts for maximum time and that spreads
to maximum number of people.
Prioritization is giving top priority to what we like most.
Assertion is fearless and wholehearted execution of our
priority and reinforcement if building up the conviction.
These are the ways to establish wellness cycle.
It is true that every thing is not so simple. But patient
efforts do pay rich dividends in terms of fulfillment and
The sightless people have their own problems. But all that
has been discussed in the books on TSM would benefit
We should sincerely try and see if we can get some one
to covert TSM concepts into Braille and avail the benefits
to the sightless. Even if this is done on commercial basis,
still it is worth it.
NUTRITION, VITAMIN/MINERAL SUPPLIMENT
As far as possible we should eat home made food, avoid
excessive consumption of any one type of food such as
ice creams, chocolates, deep fried foods etc. We should
avoid excessive soft drinks, beer or hard liquor and resist
the tempting aggressive and attractive but almost always
We should make use of patni, nachani, bajara, jawar,
corn etc. and use plenty of green leafy vegetables, salads,
sprouts and seasonal fruits. In stead of using white bread
27. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
we can use brown bread, corn flour bread, biscuits made
from other cereals such nachani , bajara etc.
We can use sesame oil, on Monday, groundnut oil, on
Tuesday, palm oil, on Wednesday, coconut oil, on Thursday,
mustard oil, on Friday, sunflower oil on Saturday and so
on. But overall intake of oils should not be in excess.
After consultation with our family doctor, we can take
a tablet of vitamin B complex on Monday, vitamin E on
Tuesday, iron tablet on Wednesday, Multivitamin on
Thursday, Spirulina on Friday, calcium tablet on Saturday
and so on. We may use chyavanaprash, drakshasava,
arogyavardhini after consulting our family vaidya.
We must drink plenty of water. It is good to avoid
excessively cold water or cold drinks.
We can use of Wala which is traditionally used for its
cooling effect to flavor drinking water.
Indulgence in anything or any activity [including exercise]
in excess, is usually harmful. Tobacco and Alcohol are
no exceptions. But attaching stigma, usually gives
rise to guilt complex, phobia, anxiety etc., which are
To get rid of compulsive tobacco and alcohol consumption,
we have to try to find out what exactly we ant in life, by
evaluation of the degree of satisfaction, by introspection,
by positive and negative reinforcement. This can help us to
assert ourselves, get involved in TSM and get much more
pleasure than that in tobacco and alcohol consumption.
It is not tobacco and alcohol who are the culprits, but it
is the unsatisfied, restless, anxious, worried, depressed
and frustrated state of mind that is the culprit. Let us
treat this state by TSM and gradually we will be able to
overcome and break the shackles of tobacco and alcohol.
Since many of us suffer from diabetes and hypertension
let us see the broad principles of diet in such conditions.
It is always good to consult our family physician and
28. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
dietician in such matters. They are the ones who take all the
responsibility and are available in times of emergency.
But in general cutting down the salt [sodium chloride],
cutting down the oil, cutting down red meat would help.
Addition of green leafy vegetables, fruits, salads, methi
[fenugreek] sprouts, alfalfa [lucern] sprouts, Essential fatty
acids [these are available commercially with chemists],
vitamin E, multivitamins on alternate days, juices of bitter
gourd [ karela], neem, bel, Amala, ginger, pudina, cocum,
tulsi, jamun etc. would also help.
Replacement of the buffalo milk by cow milk and increase
in the intake of butter milk are advisable.
Water is the best thing to quench our thirst. Other drinks
are fresh fruit juices, butter milk, coconut water, etc.
AVAILAbILITY OF GOOD FOOD
We all have to try for
A] TOTAL ban on the advertisements in any form [direct or
indirect] of drinking of alcohol, smoking, tobacco chewing
and similar things and
B] Establishment of centers to do research in Indian
cuisine and culinary practices and the Ayurvedic principles
involved in them. This is extremely important.
It is obvious to state that the natural fragrance is
refreshing and exhilarating. It is important to note that
the flowers traditionally worn by the ladies in India are
known to have beneficial influence on the neuroendocrine
and reproductive systems.
We should make maximum or at least optimal use of
The synthetic incense sticks can be allergic and harmful.
DISPLAY OF TSM
It is good to remind ourselves of TSM from time to time.
29. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
This may involve display of some TSM books in our room
or display of our certificate or display of some products
found useful in TSM. This also gives the benefit of getting
exposed to the TSM to the visitors.
MUSIC, DANCE, HObbY
These are all excellent ways of recreation. We should
enjoy them. But how many of us go to parties? How many
of us go to discos? How many of us can ignore our own
financial liabilities? How many of us can ignore the stark
In absence of practicing TSM dance and music and other
hobbies become only temporary sources of excitement.
When we start practicing TSM the dance and other
hobbies become the victorious expression of the warriors.
We become the warriors that fight the forces of darkness.
The dance, music and other hobbies thus become fulfilling
if they get integrated with the TSM.
Teaching TSM is not easy. But it is one of the best ways
to reinforce us. It is one of the best ways to learn more
about TSM. It is one of the best ways to benefit the others
WASHING OF FACE
Washing face is useful in several ways. Practicing it is
Pimples, infections, lassitude all can be shun by washing
face frequently. It prevents many infections to face,
eyes, ear, nose, upper respiratory tract. It is especially
useful for those who do monotonous job, or work in
dusty atmosphere, or work in humid environment. It
is also useful for those who get exposed to a variety of
It is necessary to coordinate with all the people with a
30. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
variety of skills and expertise, but especially with the
vocational trainers and counselors. They can derive far
greater fulfillment if they integrate their profession of
helping in the self-employment, with the concepts of
TSM. Conversely, their knowledge can benefit the people
practicing and spreading the TSM.
Whenever feasible we should take our breakfast with our
family. Such togetherness is a great pleasure. It has to be
remembered that coming together brings us closer. These
warm bonds empower us and enable us to face difficult
circumstances and adversities bravely and resiliently. It
is always good to pray before we take first morsel. That
makes the act of eating noble and divine.
It is always necessary to keep our addresses, emails,
phone numbers and all means of contacting in order.
They are the means of achieving holistic health. They can
save a lot of stress and tension in emergency.
ORGANIZING THINGS AND GOING TO JOb
Whenever we are going out for job or work, we should
make sure that we have taken everything required on that
day. If there is time crunch in the morning then we should
organize everything on the previous night. Some lady
participants in my stress management program practice
and benefit from this idea. They sleep more peacefully
When we reach the working place
§ It is good to take a quick face wash and light an
incense stick if we are fond of it, keep some seasonal and
fragrant flowers if we can afford that. It is advisable to
cultivate indoor plants in the working place.
§ See that our table is cleaned, or if necessary
31. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
clean it ourselves. Many experts in house keeping do it
§ Cleanliness potentiates i.e. heightens our
performance in a pleasant way and sometimes
§ Make it a habit to wish everyone we meet, a senior,
a junior or a visitor. This creates affable atmosphere
and improves motivation, enthusiasm, interest and
involvement in the work. Lot of tensions and skirmishes
are averted by such behavior. Many of our mistakes are
forgiven and that makes the working atmosphere far less
stressful than otherwise.
§ Sometimes work can become monotonous and sap
our energy. If our job involves physical work and physical
exertion, then we should take a couple of breaks and
take rest during these breaks. If our work is sedentary
i.e. involves only intellectual, clerical, computational,
managerial work or any work that does not involve physical
work then we should do some stretching exercises or walk
§ In the afternoon and after the age of forty we are
likely to feel tired and sleepy. If there is a provision to
relax, then we can lie down and relax otherwise wash our
face and become fresh.
§ Rinsing mouth and brushing after lunch prevents
many teeth problems.
§ Washing face while returning home has at least
two advantages. Firstly it makes us fresh and secondly
the spouse would receive us better if we were fresh and
§ It is well known that if we do not eat well, then
the blood sugar level comes down and that makes us
irritable. This is one of the most important reasons of
quarrel, strife, arguments and even fight. It is good to eat
some snacks before leaving the working place for house.
The quantity and quality of the snacks would depend on
32. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
how far we have to commute.
§ Many employees offer NAMASKAR [salute] to
working place while entering and quitting. This thankful
attitude proves to be very healthy.
§ People in general, use evening time for relaxation
and entertainment. Clubs, pubs, theaters, gardens,
temples and such places get full in the evenings. Some
people however can not take pleasure in any of these.
They are sensitive, intelligent and motivated by some kind
of mission or even their job. They can get restless if they
do not get activity of their choice because they are not
interested in the activities mentioned above. For them,
spending time in such activities is a waste of time. In such
people strange emptiness and loneliness can develop. It
can lead to despair. They then can take to some damaging
habit or addiction. Therefore it is absolutely essential to
plan our evenings in such a way that it gives us maximum
boost without damage.
§ It is good to prepare a list of priorities for the
next day before we go to bed. Making a list of priorities
ensures that we do the things in order of importance. This
ensures that the important things are not forgotten. This
considerably reduces our tensions and anxieties.
§ We should clean our bed and see that there is no
dust, food particles, insects such as bed bugs, sharp
objects, tablets etc.
§ Even if some bickering might have taken place
between us and the other members of family, we should
try to try to reconcile before we go to bed. This can give
us sound sleep. The time gone never returns. Let us not
waste this day in hatred, bitterness, and anger.
§ It is always good to go to bed in a prayerful and
PARTICIPATION IN TSM
TSM is a movement. It is a mission. It is a privilege and
33. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
opportunity. If we participate in it whole heartedly, then
our life and the life of other around us gets qualitatively
enriched. It becomes profound and prosperous. Let us
always try to find every opportunity se what best we can
do strengthen the movement of TSM. Let us understand
that TSM does not demand any charity, but it ensures
fulfillment as well as earning!
WHAT STUDY IS INVOLVED IN TOTAL STRESS
It is found that understanding of the following is extremely
beneficial in TSM.
1. Concept of stress
2. Difference between stress relaxation and stress
3. Dimensions of stress
4. Effects of stress
5. Mechanism of stress if you are doctor
6. Traditional support systems and development of
appropriate support systems in modern times
7. Unconditional acceptance, love and respect
9. Introspection, degree of pleasure and pain,
prioritization, assertion and reinforcement
[positive and negative]
10. Win-lose, lose-win, lose-lose and win-win
11. Holistic health
12. Holistic medicine
16. Social homeostasis
34. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
17. Cleanliness, bath, massage etc
19. Public health care
20. Employee and employer relationship
22. Public administration
23. Superstition, faith and rationality
27. Charity and Swadharma
32. Frustration, depression, anger, jealousy,
33. Burden and solace scheme
34. Child labor
35. Holistic consumer
36. Total Stance
37. “Bird and wind” concept
38. Negative thoughts, error of inaction Vs careless,
unplanned and indiscriminate over action and the
importance of victorious buoyancy with careful
39. Leser tapes
40. Concept wellness cycle and vicious cycle
41. Concept of creative pregnancy
35. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
42. Distressing and destructive and disintegrating
influence of superficiality, pettiness,
individualism, rat race, advertisements,
cheating, breaching faith and so on
46. Use of the words “thanks”, “appreciate”, “agree”
47. Importance of celebrations and festivals
All these concepts are explained thoroughly, in the books,
the list of which is given at the end of this guide. These
books actually constitute the course material of TSM and
hence have to be studied for maximum benefit.
On several occasions we send greetings.
They are chosen on the basis of our subjective liking. But
as we go on getting involved in TSM, we realize that we
get far more satisfaction if we give a objective utility to our
I know some one who sent, over 400 books of TSM as
Diwali greetings. I think it is necessary to share his
conviction and fulfillment. It has to be remembered that
no extra money was spent. Only the priority was chosen
and executed accurately, appropriately and hence fare
Stress signal refers to the symptoms and signs of the effects
of stress. However it is wiser start stress management
before any sign or symptom of stress appears. It is
important to remember that most of the effects of stress
are on the body systems and in most instances are not
consciously perceived by an individual.
36. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
TRAINING OF TSM
It is essential that every one of us make active efforts to
include the concepts of TSM in training course. Thus we
have to make efforts to include it in the curriculum of the
schools, colleges and professional colleges.
Let us not blow our weakness and let us not exaggerate
our grief. The stress is unavoidable. Let us not grumble
about stress. Let us not blame others and let us not
escape from our responsibility. Let us understand that
ever one around is a victim of the stress and every one of
us can fight it out. Let us be considerate, stimulating and
TSM IS A WAR bETWEEN LIGHT AND DARKNESS
Let us adopt the mental stance of a warrior. Let us fight
the forces of darkness together. Let us remember that
irrespective of whether we succeed or fail fighting this war
s the greatest privilege. Let us enjoy it. Let us encourage
the others to participate in it.
Let us be warriors. Let us know what is natural and can
not be changed and let us discern what is man made and
can be rectified.
Let us fight the war of light Vs darkness.
ONE STEP AT A TIME
It is important to remember that sometimes we become
impatient. Sometimes we are bogged down by many
Let us understand them one by one. Let us work on them
one by one.
We can climb thousands of steps.
We must learn to take the first step and climb one at a
The mountains of difficulties can be overcome.
37. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
The social problems are complex and many. We may get
depressed by them and begin believe that we are petty
and helpless. If see their real nature then we will realize
that they are paper tigers. If we learn the technique of one
step at a time, then we will easily conquer these paper
Let us gather more heads, more hands and more
Let us come together and rise together.
Emotions and instincts are part of our existence and they
cloud our perception. The reactions are also therefore
wrong and sometimes counterproductive. They increase
Let us remember that bad time does not stay. That would
make us brave.
Correct response includes observation, study, marshaling
resources, waiting, withdrawing and above all conviction
Let us work as a team in overcoming the aberrations in
As we practice TSM our response gets refined.
Bhrumadhya and Nasikagra drishtis are taught in the
TSM workshop. It is essential to practice them regularly
for optimal benefit. These are time tested procedures
aimed at giving us composed and alert mind, besides
health to our eyes.
FORCE AND COAXING
It is essential to avoid forcing or coaxing the people
38. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
for participating TSM. We should accept, love and
respect our family members, our friends, our relatives
and acquaintances as they are and unconditionally.
39. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
DR. SHRINIWAS JANARDAN KASHALIKAR
MARCH 4, 1951, AT SAVANTWADI
Teaching and research, conducting workshops, doing
counseling, writing research papers, articles and books
and delivering guest lectures, radio talks, and public
speeches in the area of TOTAL STRESS MANAGEMENT
bOOKS PUbLISHED IN ENGLISH,
MARATHI AND HINDI
Understanding and management – A Way to
Total Well being
This is the first book that deals comprehensively
with the concept, causes, effects, mechanisms,
dimensions and management of stress. The
contents have been verified scientifically. Price Rs.
2] Conceptual stress and its management
The first book that identifies the intellectual
confusion or conceptual chaos with respect
to many issues as a major stressor and
systematically explains many important issues
lucidly and convincingly. This book can remove
the age old burden [and stress caused by it]
almost immediately and certainly.
3] Smiling Sun: The Story behind the Total stress
This is an absorbing account of how the concept
and practice of Total Stress management was
40. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
evolved. When it is read the scope and potentials
of the Total Stress Management [TSM] become
4] Holistic Health
The more complete concept of health important in
Total Stress Management is described in a
5] Health in First chapter of Geeta
Concepts in Geeta useful in gaining holistic
health and Total Stress Management
The traditional way of Total Stress Management
7] Holistic medicine
A compilation of Articles on holistic medicine,
which includes concepts in alternative systems of
medicine useful in Total Stress Management
8] Solutions to sexual stressors
A compilation of articles useful in
overcoming stress resulting from sexual
suppression, abuse, misconceptions and dilemmas
9] The solutions to social stressors
A compilation of articles
useful in overcoming the emotional
and intellectual stress resulting from common
10] The art of Teaching Medicine, [Co-authored.]
11] Textbook of Physiology [Co-author, Ed. bijlani]
12] Chaitanya Saadhana
A treatise on holistic health [Total Stress
Management] full of all necessary information
and concepts relevant physical,
emotional, intellectual, spiritual and
41. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
economic, social, cultural,
educational, environmental and other
various aspects of health
Co-author: Dr. Pushkar A. Shikarkhane
13] Kamajeevan: Dnyan Aani Samadhaan
Scientific and practical understanding and
solutions to overcome the miserable stress,
resulting from sexual suppression, abuse,
misconceptions and dilemmas
The books that are extremely useful in bringing
about paradigm shift and indirectly help in Total
A novel on the life of radical youths with
inadequate maturity struggling to bring about
The touching, thrilling and invigorating story of
social and medical work in remote village
16] Amerikanaanchyaa Antarangaat
The enlightening exploration of America and
A New Understanding Of The World Famous
Hymn Vishnu Sahasranama
18] Sampoorna Aarogyaasaathi Namasmaran
Traditional method to overcome stress and get
Holistic Health, described in brief
19] Arogyachaa Arasaa
Simple ways of finding out how healthy you are
20] Thakawa Ghalawa, Sphurti Milwa
Scientific understanding and practical solutions
to acquire positive Health
21] Vaidyakiya Vyavasaya: Vyavahar Aani Dhyeya
42. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
The views of a young doctor practicing in a village
on the ideals and the practice of medical science
Exposition of the value of traditional way to
Total Stress Management [TSM} in simple and
23] Mosami Aajar
Seasonal Diseases and Their Treatment
Co-authors: Dr. K.P. Kulkarni and Dr. P.A.
24] Mhanaje Kay Hote?
General knowledge in medical science
25] Samyak Vaidyak
The concepts Holistic Medicine described in
simple language useful everyone
Some aspects of sexology, co-authored
27] Ginipig, Co-author: Laxman Londhe
First medical science fiction in Marathi
T.V. SERIAL ON THIS WAS TELECAST ON
A thrilling novel very useful in Total Stress
Management as it reflects vividly the panorama of
intellectual and emotional cataclysms while in the
process of Total Stress Management
29] Solutions to disturbing social problems
A compilation Of Articles and Short Stories
30] The spectrum of emotions while in the process
of Total Stress Management
A compilation of unpublished poems
31] Practical aspects of Holistic Health
A compilation of articles published
43. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
32] Sampoorna Arogyaka Rajamarg
Traditional way of Total Stress Management
described in lucid Hindi
Vishnuraj Prakashan Phone 3002140
A humble attempt to understand the spirit of
this hymn in modern perspective, in English and
34] be Successful in Examination
A simple and effective guide to succeed in a
variety of examinations
44. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
POSITIONS HELD PRESENTLY
Center for Total Stress Management, K.E.M.
Hospital, Mumbai 400012
Recognized Postgraduate teacher for M.D. physiology
Recognized university examiner for M. D. physiology
Professor in Charge of Central Library
Associate professor of Physiology in Seth G. S. Medical
Life Member, Association of Physiologists and
Pharmacologists of India [APPI]
Published presented several original research papers in
national and international journals
Felicitated at the hands of Mayors of Mumbai and other
AWARDS AND HONOURS
Host institution and Home institution awards and
certificate of distinction by ECFMG [USA].
45. PRACTICAL TSM (TOTAL STRESS MANAGEMENT)
Over 200 guest lectures in public speeches, including
those in medical colleges and research institutions for
staff and students
Actively participated and attended many international
and national conferences, seminars and workshops
M. B. B. S., [October1973, Poona University]
M. D., [December1980, Bombay University, With
F.I.C.G., [Fellow of the Indian College of Gerontology,
F. F. F. B. M. S., [Foreign Faculty Fellow in Basic Medical
Sciences [ Medical University of South Carolina, USA].