what is stress management, concept, importance, meaning, types Meaning of yoga, the importance of yoga, types of yoga assans.

1. A condition when the pressure is
greater than the resources
available .

2. Types of stress
Selye(1946) classified stress into two types :
 Eustress :Eustress means beneficial stress - either
psychological, physical (e.g. exercise) or
biochemical/radiological (hormesis).
 positive response one has to a stressor, which can depend
on one's current feelings of control, desirability, location,
and timing of the stressor
 Potential indicators may include responding to a stressor
with a sense of meaning, hope, or vigor
 also been positively correlated with life
satisfaction and well-being.

3. What is distress ?
 Distress : Distress stems from the Latin root “dis” as in
dissonance or disagreement
 Distress is a threat to the quality of life.
 It is when a demand vastly exceeds a person’s
capabilities.

4. What are your stress factors ?
Some of the commonly known stress factors are
 Relationship pressure
 Peer pressure
 Work pressure

5. Common stressors

9. Stress cycle
Acute stress
Episodic
acute stress
Chronic
stress

10. Acute Stress
 Most common form of stress.
 It comes from recent demands of past and anticipated
future.
 It is good for short duration but painful and
exhausting in long duration. Eg: laundry, cleaning
house, looking after people and their needs,etc.
Symtopms:
1. Emotional distress- mixture of anxiety, depression
and irritability.
2. Disturbed bowl movement or bladder issues

11. Episodic acute stress
 Suffering from acute stress periodically.
 They describe themselves as they have “lot of nervous
energy”.
 They appear blunt and abrupt.
 They are two types of people cardiac prone (excessive
competitive drive, aggressiveness, impatience, and a
harrying sense of time urgency) and worry wart
(pessimistic nature).
Symptoms:
1. Persistent tension headaches
2. Migraines, hypertension, chest pain and heart disease

12. Chronic stress
 Acute stress can be thrilling and exciting, chronic
stress is not.
 This is the grinding stress that wears people away day
after day, year after year. Chronic stress destroys
bodies, minds and lives. It wreaks havoc through long-
term attrition.
 Example: It's the stress of poverty, of dysfunctional
families, of being trapped in an unhappy marriage or
in a despised job or career.

13. Chronic Stress
 Chronic stress comes when a person never sees a way
out of a miserable situation. It's the stress of
unrelenting demands and pressures for seemingly
interminable periods of time. With no hope, the
individual gives up searching for solutions.
 Source of chronic stress: chronic stresses stem from
traumatic, early childhood experiences that become
internalized and remain forever painful and present.
 Some experiences profoundly affect personality.
(negative belief systems are formed).

14. Worst kind of stress: Chronic Stress
 People get used to this kind of stress and end up
adjusting.
 They forget about the existence of the stress and end
up loosing their physical, emotional and psychological
well being.
 This breaks down the body and mind to a stage which
appears unrecoverable.
 This requires formation of new belief systems.
 Some diseases associated are: suicide, violence, heart
attack, stroke and, perhaps, even cancer.

15. What are the effects of stress ?

18. Results of long term stress

20. What is anxiety ?

22. Economic stress
 Pause but don’t panic. There are many negative
stories in newspapers and on television about the state
of the economy.
 Identify your financial stressors and make a plan .
 Recognize how you deal with stress related to
money.
 Turn these challenging times into opportunities
for real growth and change.
 Ask for professional support.

23. What is Eustress ?

24. Reason for stress
 Branches and leaves-
your actions and
responses.
 Bark-Your thoughts and
feelings.
 Roots –Your perceptions
and beliefs .

25. As it is the way of life not some exercise , so this gives
you the power to choose your life .

26. Patanjali Yoga Sutra states

27. Yoga asanas
 Backward bending
 Forward bending
 Inverted asanas
 Spinal twisting asanas
 Vajrasana group of asanas
 Shavasana group of asanas

29. Classification of food
As in bhagwat gita food is classified into 3 basic types :
Sattavic –Fruits ,milk ,vegetables and grains.
Rajasic –Too bitter,too salty ,too dry and arouses passion
in you .
Tamsic –Non –veg and other related quality of food
come under the category .

31. Stress management approach
The three stages of stress management are :
1. The alarm stage
2. The respond stage
3. The recovery stage

32. Stress management
 Sort out your priorities –Make a to do list .
 Tell people firmly and politely that you wont be
able to do something at work .
 Put aside sometime for yourself every week where
you can just be yourself –you don’t have to run or jog at
this time .You can meditate ,read a book for sometime
.
 REMEMBER NEVER OVERLOAD yourself with
work –overload makes you feel unrewarded .Also
burnout can occur.

33. Stress management
 CHANGE YOUR ATTITUDE –from “I can’t ” to I can“”.
 Maintain distance from negative people .
 Always live in the present moment
 Talk to people you trust .Share your story with
someone to create an action plan .
 Step out of victim mindset .Its all about attitude .
 Don’t sweat over small stuff –over neatness practise .
 Stay away from staffroom politics and gossip.It often
waste time and is unproductive .

34. Understand action
Thoughts Feelings Action

35. Tadasana
Also known as palm tree
pose.it has following
benefits :
 Gives massage to the
alimentary canal
 Helps in removing nervous
tension .
 Helps in gaining height .
 Increase the strength of
the spine .
 Also works as the basic
balancing pose .

36. Tadasana
Also known as palm tree
pose.it has following
benefits :
 Gives massage to the
alimentary canal
 Helps in removing nervous
tension .
 Helps in gaining height .
 Increase the strength of
the spine .
 Also works as the basic
balancing pose .

37. Katichakrasana
Also know as waist rotating
pose .It has following
advantages :
 Tones up waist ,shoulder ,
neck ,abdomen ,back and
hips.
 Corrects stiffness of back
and postural problem.
 Induces a feeling of
lightness and relaxation
after a busy day .

38. Trikonasana
Triangle pose .
 Affects the muscles of the
sides ,waist and trunk .
 Stimulates nervous
system and alleviates
nervous depression.
 Strengthens pelvic area
and tones up
reproductive organs .
 Improves the sense of
balance .

39. Saral bhujangasana
Also known as Cobra pose.It
has following benefits :
 Provides gentle massage to
the lower back .
 Relieves lower back pain .
 Strengthens arms and
shoulders .
 Removes unconsicous tension
stored in the lower back
because of prologue sitting or
standing .
 Improves cervical
spondylitis and
osteoarthiritis .

40. Sarpasana
Snake pose is the other name
for this .It has following
advantages :
 Removes excess weight from
lower abdomen.
 Strengthens the muscles of
the upper abdomen.
 Improves shoulder blade
strength and rotation .
 Helpful in frozen shoulder .
 Opens up the chest region for
deep inhalation and
exhalation.

41. Ardha shalabasana
Half loctust pose .It has the
following benefits :
 Helps in strengthening the
weak and stiff back
muslces .
 Tones up the hip and thigh
muscles .
 Improves the blood
circulation in the lower
body .
 Provides a strong diagonal
stretch to the body .
 Improves concentration .

42. Dhanurasana
Also known as the bow pose. It has
the following advantages :
 Entire alimentary canal is
massaged.
 Secretions of the pancreas and
adrenal glands are balanced .
 Helps in removing chronic
constipation and liver issues .
 Removes stiffness in the back.
 Blood circulation is improved .
 Frees nervous energy in cervical
and thoracic area.
 Strengthens leg muscles and
thighs.

43. Bhu namanasana
Spinal twist prostration
pose .Advantages are
following
 Easiest spinal twisting
pose .
 Gives relief in back pain
 Preparatory pose for
ardha matyesendra
asana.
 Lower back pain is
relieved.

44. Shathilayasana
Also known as the animal
relaxation pose .It has following
benefits :
 It stretches the back , pelvic
region ,insides of the thighs and
opens up the hip joint .
 Balances nervous system.
 Gives gentle massage to the
internal organs by pressing
against the knee joint the
abdominal organs .
 Gives relaxation and positive
stress to the muscles in the
cervical region.
 Improves the bending ability of
the spine .

45. Janu sirasana
Gives the same benefits as of the
paschimottanasana. They are :
 Improves the flexibility of the
lower back muscles .
 Improves the hamstring muscles
condition .
 Removes stiffness from the
hip and thigh muscles .
 Prevents the development of
cervical spondilosis .
 Removes excess weight from the
abdominal area .
 Gives massage to the liver and
pancreas specifically .

46. Vipareeta karani asana
 By pressing the chest against the
chin ,this asana stimulates the
thyroid gland .
 It balances the various systems
of the body .
 Tranquillizes the mind
,relieving mental and emotional
stress .
 Helps in pyschological stress
and boosts up the immune
system .
 Abdominal breathing is
induced and helps in managing
the stress on abdominal organs
.

47. Eka pada pranamasana
It’s a balancing pose .So it
just induces a sense of
balance .
Provides strength to legs
,ankle and foot muscles .

48. Pranayama
Pranayama is composed of two roots “prana” plus
“ayama”.
Prana : is the vital energy force which flows through
both the objects animate and inanimate.
Ayama :Is extension or expansion of prana .

50. Deep Breathing
One of the most common denominators in removing
acid from the body is deep breathing .
When you take shallow breath or hold your breath you
are robbing your body off of the much needed oxygen.
There is then accumulation of the co2 in your blood
causing an increase in the ph level and making it
acidic by nature .

51. Anjali mudra

52. Apana mudra

53. Prana mudra

55. Best diet according to the blood
group
To prevent depression and other stress related disorders
some research has been done on how the food quality
and taste varies with the blood group .Common blood
groups are :
 AB
 A
 B
 O

56. Alternative healing therapy
Naturopathy
 The theory behind naturopathy is that the body is
capable of healing itself without relying on
medications and other medical interventions.
 Naturopathy relies on many types of treatments to
bring about natural healing from within, all of which
are non-invasive.
 Examples are Aromatherapy, massage therapy,
Herbology and meditation.

57. Aromatherapy
 Aromatherapy relies on the use of
essential oils derived from plants to
bring about healing.
 It is especially useful as a relaxation
treatment, to address conditions
such as stress, anxiety, emotional
disorders and as a pain management
tool.
 The oils are inhaled or used in
massage. They can also be added in
specific quantities to baths and
body compresses.
 The essential oils are highly
concentrated and this high dose of
essence is believed to have a positive
impact on brain waves and
neurological systems.
 Examples of popular essential oils
used in aromatherapy include
lavender, citronella and bergamot.

58. Massage Therapy
 Massage therapy relies on the
healing power of physical touch to
relieve stress and treat disease.
 Muscles and soft tissues are
manipulated by a trained therapist
who presses, pushes, pulls and rubs
the affected area. Therapist not only
use their hands, but depending on
the type of massage, may use their
fists, arms, elbows and even their
knees to work on particular areas of
the body.
 There are numerous types of
massage therapy, each one used to
address different conditions.
Examples are relaxation massage,
sports massage and prenatal
massage.

59. Herbology
Herbology is the use of herbs,
botanicals, vitamins, minerals,
probiotics, flowers, flower
essences leaves, stems, roots,
bark, fruits and seeds to induce
healing in the body.
 Herbology is used by many
different complementary and
alternative medicine practitioners,
including Naturopaths, Ayurveda
Practitioners and in traditional
Chinese Medicine.
 Although Herbology is all natural
and generally considered to be safe,
some herbs are very powerful and
can interact with traditional
medications. Individuals can also
experience allergic reactions.

60. Meditation
 Meditation is used to bring
about a peaceful state of quiet
consideration. There is not one
particular way to meditate;
rather, there are multiple types
of meditation.
 Although the techniques used
to meditate may vary, the goal is
the same for all. That goal is to
quiet the mind and calm the
spirit, leaving the individual free
from stress, anxiety and negative
thoughts and emotions.
 Meditation is often prescribed to
cancer patients and individuals
suffering from debilitating
illness.

61. Ayurveda
 Ayurveda is one of the oldest forms of healing to date. The goal
of this holistic healing method is to assist people in living a long
and healthy life.
 It focuses on keeping the body in an overall balanced state. To
bring about that balance, Ayurveda promotes a healthy diet,
proper hydration, good mental state, meditation and relaxation
techniques for a peaceful mind and herbal remedies to address
health conditions.
 Ayurveda practitioners express the need for individuals to
remain in control of their health by opening their supreme
consciousness to become balanced with the universal energies.
 It promotes positive emotions and the avoidance of negativity.

62. Homeopathy
 The main principle behind Homeopathy is to treat like with
like. What this means is that any substance which causes
symptoms in an individual can be used to eradicate those
symptoms when the substance is ingested in large doses.
 An example of this would be an individual taking bee pollen to
eradicate allergy symptoms. The purpose is to stimulate the
body’s ability to self-heal. Homeopathy even carries over to
mainstream medicine. One example would be giving the
medication Ritalin, which is a stimulant, to a child who is
hyperactive.
 Homeopathic treatments usually come in the form of tiny pellets
that are placed under the tongue. The formulas are prepared by
specialty pharmacists who carefully dilute the substance and
vigorously shake it to activate it.

63. Reflexology
 Reflexology is similar to acupuncture in
that is believed to release trapped energy
from certain trigger points in the body.
 using special finger and hand
techniques to apply pressure to areas
of the foot that represent certain parts
of the body.
 Bare hands are used, and no oils or
lubricants are used.
 Therapists rely on a reflexology chart
that mirrors an image of the body
onto the feet. Each are of the body has
a specific area on the foot.
 The area of the foot is treated is directly
related to the body part that require the
healing

64. Reiki
A form of touch therapy.
 Its principle belief is that
individuals are controlled by
a universal life force energy
known as “qi”.
 Reiki practitioners use their
hands to release energy
blockages along specific
meridian points in the body.
 This laying-of-hands therapy
can help to channel the
energy throughout the body
and redistribute it as needed.

65. Summary
The goal of complementary and alternative medicines is
to promote optimal health and wellness through non-
traditional therapies and techniques. Many of these
therapies, once considered “fringe” therapy, are now
being recognized as powerful tools in the fight against
sickness and disease