Stress Relief Measures

Slide 1: STRESS RELIEF MEASURES By Ralph Braganza © Ralph Braganza -2008 All Rights reserved 1

Slide 2: OUTLINE What is stress? Why do we get stressed? A little on the human brain Measures to relieve stress © Ralph Braganza -2008 All Rights reserved 2

Slide 3: WHAT IS STRESS? A mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences and capable of affecting physical health, usually characterized by increased heart rate, muscular tension, irritability, and depression A stimulus or circumstance causing such a condition © Ralph Braganza -2008 All Rights reserved 3

Slide 4: WHY DO WE GET STRESSED? Work Pressures Family Matters Social Issues Economic/Financial Issues Environmental Issues Academic Issues Peer Pressure Pollution © Ralph Braganza -2008 All Rights reserved 4

Slide 5: A Little on the Human Brain  The brain needs regular supplies of blood and oxygen to be working properly  The brain has 2 hemispheres Left Hemisphere which is responsible for Logic,  Reasoning, Mathematical Ability, etc. and it controls the right side of the body Right Hemisphere which is responsible for creativity,  designing, colour, intuition, residence to sub-conscious mind (supposedly) & controls the left side of the body. Therefore when tasks when performed, require  intertwining & coordination of brain cells & nerves of both hemispheres © Ralph Braganza -2008 All Rights reserved 5

Slide 6: Stress Relief Measures With your eyes Close your eyes for a minute or 2 when tired  Relaxes eye muscles & nerves and the mind Blink frequently when in front of your PC  Try eye exercises  Look at short & long distance objects  Look at nature  © Ralph Braganza -2008 All Rights reserved 6

Slide 7: Stress Relief Measures Breathing Take a few deep breaths when tired-try with  eyes closed Try the same, first thing in the morning in front  of your window Try the left/right nostril breathing technique  Try Chi breathing  Suck your belly in & breathe © Ralph Braganza -2008 All Rights reserved 7

Slide 8: Stress Relief Measures Meditation Transcendental Meditation-  Lie in a relaxed position Empty your mind of all thoughts-practice required Visualisation Meditation  Do the same and think of a relaxing/favourite location e.x. a beach, a hillside, a field, a riverside, etc. Let it be moving pictures Relax while traveling/waiting in queues, etc.  © Ralph Braganza -2008 All Rights reserved 8

Slide 9: Stress Relief Measures Physical Fitness & Exercise Aerobic Exercise  Walking Bicycling Jogging Swimming Anaerobic Exercise  Weight Training © Ralph Braganza -2008 All Rights reserved 9

Slide 10: Stress Relief Measures Nutrition Balanced Diet-should include  Carbohydrates: these provide a source of energy. Proteins: these provide a source of materials for growth and repair. Fats: these provide a source of energy and contain fat soluble vitamins. Vitamins: these are required in very small quantities to keep you healthy. Mineral Salts: these are required for healthy teeth, bones, muscles etc.. Fibre: this is required to help your intestines function correctly; it is not digested. Balanced Diets: we must have the above items in the correct proportions Drink plenty of water  Keeps cells nourished & hydrated Flushes out toxins © Ralph Braganza -2008 All Rights reserved Prevents disease 10 Hot Water

Slide 11: Stress Relief Measures Laughing Amounts to a little physical activity  Releases endorphins-the body’s natural pain  killers © Ralph Braganza -2008 All Rights reserved 11

Slide 12: Stress Relief Measures Listen to Music Energizes the brain  Helps in concentration  Helps in brain cell development-young/unborn  children © Ralph Braganza -2008 All Rights reserved 12

Slide 13: Stress Relief Measures Sleep Minimum 8 hours sleep per day  Try a power nap  Benefits of Sleep:  Relaxes & repairs mind & body Builds muscle Straightens spine Like rebooting a computer Is where you can dream-see things from different viewpoints, solve personal problems, take a vacation from yourself © Ralph Braganza -2008 All Rights reserved 13

Slide 14: Stress Relief Measures Visualisation It can include picturing or imagining  something which can relax you Favourite Colour Favourite Song Favourite Movie Favourite Food Someone you love A picturesque scenery A religious symbol Any inspirational symbol A pleasant memory © Ralph Braganza -2008 All Rights reserved Fictional Imagination 14

Slide 15: Stress Relief Measures Positive Mental Attitude Be Optimistic  Be open to change  Be open to learning  Be patient  Have a sense of humour-most complex emotion  © Ralph Braganza -2008 All Rights reserved 15

Slide 16: Stress Relief Measures THANK YOU KEEP COOL  © Ralph Braganza -2008 All Rights reserved 16