STRESS MANAGEMENT 1. DETECTING THE SYMPTOMS OF STRESS. INEFFECTIVE WAYS OF COPING. EFFECTIVE WAYS OF COPING. STAYING HEALTHY. 5. STRESS AND LIFESTYLES.

1. DETECTING THE SYMPTOMS OF STRESS.

INEFFECTIVE WAYS OF COPING.

EFFECTIVE WAYS OF COPING.

STAYING HEALTHY.

5. STRESS AND LIFESTYLES.

DETECTING THE SYMPTOMS OF STRESS TYPICAL SYMPTOMS 1 . NERVOUS TWITCHING. 2. DRY MOUTH AND THROAT. 3. HEADACHES. 4. INDIGESTION. 5. SWEATING. 6. TIREDNESS. 7. BREATHING IRREGULARITIES. 8. TENSE MUSCLES. 9. FIDGETING. 10. DIARRHOEA / CONSTIPATION.

BEHAVIOURAL SYMPTOMS 1. FEELING RESTLESS. 2. FEELING EASILY IRRITATED. 3. FEELING QUICK TEMPERED. 4. FEELING MISUNDERSTOOD. 5. FEELING A FAILURE. 6. FEELING UNABLE TO COPE. 7. FEELING UPSET, WORRIED, TEARFUL. 8. FEELING DEMOTIVATED. 9. DIFFICULTY IN CONCENTRATING. 10. DIFFICULTY IN MAKING DECISIONS. 11. DIFFICULTY IN THINKING CLEARLY. 12. LOSS OF MEMORY. 13. LOSS OF CREATIVITY. 14. LOSS OF INTEREST IN SELF AND OTHERS. 15. LOSS OF VITALITY AND ENERGY.

THE STRESS VULNERABILITY TEST Statement True - False 1. I have many friends/ acquaintances. 1 2 3 2. I eat regular meals. 3. Most days I get a good night’s sleep. 4. I drink one alcoholic drink per day. 5. I do not smoke. 6. I exercise regularly. 7. I rarely drink coffee. 8. I am an affectionate person. 9. I make enough money to be comfortable. 10. I am in good health. 11. I get strength from my spiritual beliefs.

Statement True - False

1. I have many friends/ acquaintances. 1 2 3

2. I eat regular meals.

3. Most days I get a good night’s sleep.

4. I drink one alcoholic drink per day.

5. I do not smoke.

6. I exercise regularly.

7. I rarely drink coffee.

8. I am an affectionate person.

9. I make enough money to be comfortable.

10. I am in good health.

11. I get strength from my spiritual beliefs.

12. I set aside some time for fun each week. 13. I am open about my feelings. 14. I belong to at least one club or social group. 15. I am neither overweight nor underweight.

12. I set aside some time for fun each week.

13. I am open about my feelings.

14. I belong to at least one club or social group.

15. I am neither overweight nor underweight.

WORK PLACE SYMPTOMS REDUCED PERFORMANCE. COMMUNICATION BREAKDOWN. LOWER JOB SATISFACTION. POOR DECISION MAKING. 5. FOCUS ON UNPRODUCTIVE TASKS.

REDUCED PERFORMANCE.

COMMUNICATION BREAKDOWN.

LOWER JOB SATISFACTION.

POOR DECISION MAKING.

5. FOCUS ON UNPRODUCTIVE TASKS.

INEFFECTIVE WAYS OF COPING SMOKING. ALCOHOL. DRUGS. 4. DIET AND EATING. 5. OVER WORK.

SMOKING.

ALCOHOL.

DRUGS.

4. DIET AND EATING.

5. OVER WORK.

EFFECTIVE WAYS OF COPING 1. TALK IT OUT. 2. ESCAPE FOR A WHILE. 3. WORK OFF YOUR ANGER. 4. GIVE IN OCCASIONALLY. 5. DO SOMETHING FOR OTHERS. 6. TAKE ONE THING AT A TIME. 7. SHUN THE SUPERMAN URGE. 8. GO EASY WITH CRITICISM. 9. MAKE YOURSELF ‘AVAILABLE’. 10. PLAN YOUR RECREATION.

STAYING HEALTHY EXERCISE. SLEEP. RELAXATION. MASSAGE. YOGA. MEDITATION. 7. PLAY.

EXERCISE.

SLEEP.

RELAXATION.

MASSAGE.

YOGA.

MEDITATION.

7. PLAY.

STRESS AND LIFESTYLE 1. LIFE EVENTS. 2. DAILY EVENTS. 3. BELIEFS AND ATTITUDES. 4. SOCIAL SUPPORT. 5. MEANING IN LIFE. 6. ENVIRONMENTAL STRESSORS. 7. STRESS AS NECESSARY MOTIVATION. 8. STRESS AS GLAMOUR. 9. MEN, WOMEN AND STRESS. 10. EGOISM. 11. COMPETITIVENESS. 12. AMBITION. 13. SELF - WORTH. 14. ANXIOUS PERSON. 15. NON ASSERTIVE BEHAVIOUR.

STRESS BUSTERS A college freshman at Valparaiso University to Dr. O. P.Kretzman – “ What advice would you give new freshman as we face all the choices and uncertainties ahead of us ?” Reply was “Take one bite out of the apple at a time.” No more, no less. Stress busters to maintain a healthy life: 1.Change your priorities 2. Take stretch breaks 3. Step back and observe 4. Review your purpose

A college freshman at Valparaiso University to Dr.

O. P.Kretzman – “ What advice would you give new

freshman as we face all the choices and uncertainties

ahead of us ?” Reply was “Take one bite out of the

apple at a time.” No more, no less.

Stress busters to maintain a healthy life:

1.Change your priorities

2. Take stretch breaks

3. Step back and observe

4. Review your purpose

5. Get a massage 6. Leave five minutes earlier 7. See a comedy 8. Use affirmations 9. Let go and let God! 10. Organize your space 11. Share your feelings 12. Smell some flowers 13. Ask for acknowledgement 14. Listen to your intuition 15. Help someone else 16. Rub your feet and hands 17. Visualize positive out comes

5. Get a massage

6. Leave five minutes earlier

7. See a comedy

8. Use affirmations

9. Let go and let God!

10. Organize your space

11. Share your feelings

12. Smell some flowers

13. Ask for acknowledgement

14. Listen to your intuition

15. Help someone else

16. Rub your feet and hands

17. Visualize positive out comes

18. Take care of your health 19. Don’t judge; bless 20. Work in the garden 21. Create a budget 22. Be empathetic, not overly sensitive 23. Be still & meditate 24. Use time saving technology 25. Carpool and enjoy the ride 26. Set aside time for planning 27. Count your blessings 28. Don’t forget, write it down 29. Simplify, simplify … 30. Talk it out with co-workers 31. Eliminate destructive self-talk 32. Schedule play time 33. Change your environment 34. Go with your natural rhythms

18. Take care of your

health

19. Don’t judge; bless

20. Work in the garden

21. Create a budget

22. Be empathetic, not

overly sensitive

23. Be still & meditate

24. Use time saving

technology

25. Carpool and enjoy the

ride

26. Set aside time for

planning

27. Count your blessings

28. Don’t forget, write it

down

29. Simplify, simplify …

30. Talk it out with

co-workers

31. Eliminate destructive

self-talk

32. Schedule play time

33. Change your

environment

34. Go with your natural

rhythms

35. Find an easy place to give your gifts 36. Fully express your-self 37. View problems as opportunities 38. Let go of “what ifs” 39. Be clear what is expected of you 40. Ask the experts 41. Do your best and then stop 42. Trust divine timing and order 43. Develop patience 44. Breathe deeply 45. Take a walk 46. Complete things 47. Take a nap 48. Sing a tune 49. Take a warm bath 50. Talk out your worries 51. Delegate

35. Find an easy place to give your gifts

36. Fully express your-self

37. View problems as opportunities

38. Let go of “what ifs”

39. Be clear what is expected of you

40. Ask the experts

41. Do your best and then stop

42. Trust divine timing and order

43. Develop patience

44. Breathe deeply

45. Take a walk

46. Complete things

47. Take a nap

48. Sing a tune

49. Take a warm bath

50. Talk out your worries

51. Delegate

52. Talk with your mom and dad 53. Say no at times 54. Shift deadlines 55. Follow your passion 56. Tell a joke 57. Play out your fears 58. Drink lots of water 59. Create a support sys 60. Divide up big projects 61.Seek advice 62.Be gentle with yourself 63. Don’t “enable” others 64. Pray for openings 65. Tell the truth 66. Get more restful sleep 67. Forgive and move on 68. Prepare food ahead 69. Fix or get a new one 70. Be prepared to wait 71. Don’t always be right 72. Focus on the movement

52. Talk with your mom

and dad

53. Say no at times

54. Shift deadlines

55. Follow your passion

56. Tell a joke

57. Play out your fears

58. Drink lots of water

59. Create a support sys

60. Divide up big

projects

61.Seek advice

62.Be gentle with yourself

63. Don’t “enable” others

64. Pray for openings

65. Tell the truth

66. Get more restful sleep

67. Forgive and move on

68. Prepare food ahead

69. Fix or get a new one

70. Be prepared to wait

71. Don’t always be right

72. Focus on the

movement

73. Take a lunch break 74. Read a book 75. Shift your attitude 76. Laugh each day 77. Develop self- esteem 78. Take vitamin supplement 79. Stop the “should” 80. Avoid excess 81. Plan a special outing 82. See through illusions 83. Relax your muscles 84. Slow down & notice 85. Nurture good friends 86. Be in nature 87. Listen to music 88. Limit caffeine & sugar 89. Go on fast or cleanse 90. Be spontaneous 91. Love your partner 92. Get some fresh air

73. Take a lunch break

74. Read a book

75. Shift your attitude

76. Laugh each day

77. Develop self- esteem

78. Take vitamin

supplement

79. Stop the “should”

80. Avoid excess

81. Plan a special outing

82. See through illusions

83. Relax your muscles

84. Slow down & notice

85. Nurture good friends

86. Be in nature

87. Listen to music

88. Limit caffeine &

sugar

89. Go on fast or cleanse

90. Be spontaneous

91. Love your partner

92. Get some fresh air

93. Be pampered 94. Volunteer 95. Join help networks 96. Maintain good posture 97. Respect your limits 98. Exercise routinely 99. Go dancing 100. Sigh occasionally 101. Do yoga 102. Have a good cry 103. Limit work time 104. Make time for hobbies 105. Comprise/cooperate 106. Don’t procrastinate 107. Unplug your phone/TV 108. Relax your standards 109. Journal your thoughts 110. Take a vacation 111. Organize your desk

93. Be pampered

94. Volunteer

95. Join help networks

96. Maintain good

posture

97. Respect your limits

98. Exercise routinely

99. Go dancing

100. Sigh occasionally

101. Do yoga

102. Have a good cry

103. Limit work time

104. Make time for

hobbies

105. Comprise/cooperate

106. Don’t procrastinate

107. Unplug your

phone/TV

108. Relax your

standards

109. Journal your

thoughts

110. Take a vacation

111. Organize your desk

112. Develop flexibility 113. Allow for imperfections 114. Don’t over schedule 115. Expose your secrets 116. Build a strong body 117. Nurture your faith 118. Open a savings account 119. Take in the sun 120. Love and be loved 121. Get the facts 122. Work as a team 123. Smile – open your heart 124. Validate yourself 125. Day dream 126. Know God loves you !

112. Develop flexibility

113. Allow for

imperfections

114. Don’t over schedule

115. Expose your secrets

116. Build a strong body

117. Nurture your faith

118. Open a savings

account

119. Take in the sun

120. Love and be loved

121. Get the facts

122. Work as a team

123. Smile – open your

heart

124. Validate yourself

125. Day dream

126. Know God loves

you !

Time Management TIME: Its Major Attributes Time is neutral : It is neither good nor bad by itself. Therefore, to blame the time for any inaptitude for failure will be quite unfair Time can not be saved for future use : Time once lost , is lost forever. Therefore, don’t waste even a single second Each activity requires a minimum quantum of time, no amount of ‘hurrying up’ can hasten the process , beyond a limit. Therefore, accord requisite time duration for any action to fructify .

TIME: Its Major Attributes

Time is neutral : It is neither good nor bad by itself.

Therefore, to blame the time for any inaptitude for failure will be quite unfair

Time can not be saved for future use : Time once lost , is lost forever. Therefore, don’t waste even a single second

Each activity requires a minimum quantum of

time, no amount of ‘hurrying up’ can hasten the process , beyond a limit. Therefore, accord requisite time duration for any action to fructify .

Time has value like currency : Therefore ,be prepared to pay the price for your achievements , and like the financial management it can be organized to get more with less . Time is cumulative in nature : Seconds become minutes, minutes turn into hours, hours into days , days make months and months to years, years to decades, and centuries when its small units continue to accumulate.

Time has value like currency : Therefore ,be prepared to pay the price for your achievements ,

and like the financial management it can be organized to get more with less .

Time is cumulative in nature : Seconds become minutes, minutes turn into hours, hours into days , days make months and months to years, years to decades, and centuries when its small units continue to accumulate.

Plan your time Time to eat Time to exercise Time to rest and relax Time to study Time for silent contemplation Time for spouse and children Time for recreation and amusement Time to serve the needy Time to Pray

Time to eat

Time to exercise

Time to rest and relax

Time to study

Time for silent contemplation

Time for spouse and children

Time for recreation and amusement

Time to serve the needy

Time to Pray

HOW YOU RELATE TO TIME

TIME MANAGEMENT Time management need not be obsessive, soul-less, unachievable, or ethnocentric. Compulsive behaviors often are not worth the time and energy we devote to them. Time management is an effective shield against stress. Spontaneity and joy can coexist with organization. A company’s efficiency is affected by everyone in the organization. Time management styles vary among people and cultures.

Time management need not be obsessive, soul-less, unachievable, or ethnocentric.

Compulsive behaviors often are not worth the time and energy we devote to them.

Time management is an effective shield against stress.

Spontaneity and joy can coexist with organization.

A company’s efficiency is affected by everyone in the organization.

Time management styles vary among people and cultures.

PRIORITIZE YOUR ACTIVITIES The ABC system is the grandfather of prioritizing strategies The Index Card / Post -it system. The Inventory System. The Payoff System.( Now, with the flood of information, duties, and events that overwhelm people every day, time has become a far more valuable commodity) The Pareto Principle - 80 / 20 formula for e.g. 80% of a company’s sales come from 20% of its client and 20% of a company’s employees take 80% of their sick leave

The ABC system is the grandfather of prioritizing strategies

The Index Card / Post -it system.

The Inventory System.

The Payoff System.( Now, with the flood of information, duties, and events that overwhelm people every day, time has become a far more valuable commodity)

The Pareto Principle - 80 / 20 formula for e.g. 80% of a company’s sales come from 20% of its client and 20% of a company’s employees take 80% of their sick leave

Nature’s Basic Laws The law of universal interconnectivity There is ultimate ‘unity in diversity’ All living things have the same common element-soul(atma)- interconnecting them like the common thread of a garland with flowers of different colours, sizes, shapes and fragrance All living things remain connected to the source (Paramatma) as long as they live The above fact is the genesis of infinite potential in human beings We are never alone

The law of universal interconnectivity

There is ultimate ‘unity in diversity’

All living things have the same common element-soul(atma)- interconnecting them like the common thread of a garland with flowers of different colours, sizes, shapes and fragrance

All living things remain connected to the source (Paramatma) as long as they live

The above fact is the genesis of infinite potential in human beings

We are never alone

Lesson : We first harm ourselves when any harm is done to others by our thought ,word or action Therefore : In order to be happy, let us generate happiness all around us The Law of Synergic Cooperation Co-operation is nature’s way of doing things Competition or confrontation is an unnatural phenomenon within nature (There is never any competition in various systems in the human body which generally function in perfect harmony)

Lesson : We first harm ourselves when any harm is done to others by our thought ,word or action

Therefore : In order to be happy, let us generate happiness all around us

The Law of Synergic Cooperation

Co-operation is nature’s way of doing things

Competition or confrontation is an unnatural phenomenon within nature (There is never any competition in various systems in the human body which generally function in perfect harmony)

Lesson : When the human endeavour at physical, intellectual and spiritual levels is synergised , the resultant outcome is much greater than the quantum of effort put in separately Therefore : Successful management means involvement of the maximum number of participants and their intrinsic interests, for optimum results; for instance ,individual concerns of customers ,employees,suppliers and the employer in a business

Lesson : When the human endeavour at physical, intellectual and spiritual levels is synergised , the resultant outcome is much greater than the quantum of effort put in separately

Therefore : Successful management means involvement of the maximum number of participants and their intrinsic interests, for optimum results; for instance ,individual concerns of customers ,employees,suppliers and the employer in a business

The Law of Cumulative Goodwill Goodwill is cumulative in nature Results or effects of goodwill may not be seen immediately Goodwill of apparently insignificant people is equal, if not more important Even small , but regular , deposits in the ‘good will bank account’ will pay handsome dividends ,sometimes in the least expected but most needy circumstances

The Law of Cumulative Goodwill

Goodwill is cumulative in nature

Results or effects of goodwill may not be seen immediately

Goodwill of apparently insignificant people is equal, if not more important

Even small , but regular , deposits in the ‘good will bank account’ will pay handsome dividends ,sometimes in the least expected but most needy circumstances

Lesson : Goodness never goes waste or unrewarded Therefore : Ensure that you ‘Do one good act a day’ and make a daily deposit in your goodwill bank account The Law of Supremacy Of Time Time is eternal,Time is God! Time cannot be saved Time once lost (wasted) is gone forever Opportunity missed once is lost forever Even haste makes waste

Lesson : Goodness never goes waste or unrewarded

Therefore : Ensure that you ‘Do one good act a day’ and make a daily deposit in your goodwill bank account

The Law of Supremacy Of Time

Time is eternal,Time is God!

Time cannot be saved

Time once lost (wasted) is gone forever

Opportunity missed once is lost forever

Even haste makes waste

There is need to allocate time for all activities, for instance , work, play, prayer and rest etc. Managing time is managing life Let not the time-clock chase you Lesson : It is never to early nor too late to start Therefore : Live in the present - you have absolutely no control over the past, nor any authority on the future

There is need to allocate time for all activities, for instance , work, play, prayer and rest etc.

Managing time is managing life

Let not the time-clock chase you

Lesson : It is never to early nor too late to start

Therefore : Live in the present - you have absolutely no control over the past, nor any authority on the future

The Law Of Harmonised Balance All things in the nature exist in perfect harmony and balance There is natural equipoise between the pairs of opposite, for instance ,between positivity and negativity Nature has balanced the three basic ‘gunas’(attributes) namely, Saatwik (pure/spiritual), Raajsik (action-oriented) and taamasik (darkness/inertia) Nothing is absolutely good or totally bad

The Law Of Harmonised Balance

All things in the nature exist in perfect harmony and balance

There is natural equipoise between the pairs of opposite, for instance ,between positivity and negativity

Nature has balanced the three basic ‘gunas’(attributes) namely, Saatwik (pure/spiritual), Raajsik (action-oriented) and taamasik (darkness/inertia)

Nothing is absolutely good or totally bad

Excess of anything ,either good or bad ,is unnatural and therefore avoidable Like poles repeal ; unlike poles attract Every adversity carries with it the seed of an equivalent benefit Lesson : Life is a ‘package-deal’ with sum total of assets and liabilities, remaining generally the same for all Therefore : It is advisable ,not to disturb nature’s balance in life by indulging in excesses

Excess of anything ,either good or bad ,is unnatural and therefore avoidable

Like poles repeal ; unlike poles attract

Every adversity carries with it the seed of an equivalent benefit

Lesson : Life is a ‘package-deal’ with sum total of assets and liabilities, remaining generally the same for all

Therefore : It is advisable ,not to disturb nature’s balance in life by indulging in excesses

The Law of Action and Results Thoughts provide the genesis of all actions Without actions,there can be no results Right actions should result in right results Action is always preferable to inaction Inaction and disuse lead to decay and death To get , one must first give If you give nothing , you get nothing in return

The Law of Action and Results

Thoughts provide the genesis of all actions

Without actions,there can be no results

Right actions should result in right results

Action is always preferable to inaction

Inaction and disuse lead to decay and death

To get , one must first give

If you give nothing , you get nothing in

return

Lesson : You have a right on action only - never on the results. Therefore : Perform action (do your duty) to the best of your ability, for the good of maximum and not for what is meant for me in it?

Lesson : You have a right on action only - never on the results.

Therefore : Perform action (do your duty) to the best of your ability, for the good of maximum and not for what is meant for me in it?