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ABC of
Stress
Management
Dr. Sharda Jain Dr. Sharda Jain
20—21 CENTURY
SYNDROME
1956
Dr SELYLE-
Tension, Stress ,Pressure to demand
Life is really
Simple ,
But we
Insist on
making it
Complicated
Demands/Desires +++
 Changing
Unrealistic expectations
Fear, accumulated Grievances
HOW ?
बोझ +++
Budha Story
MANTRA
L.A.R. TIP
L – Love your self
A – Appreciate Your self
R – Respect your self
Part 1 - General Awareness on values/stress
Part 2 – stress in woman / at Work
Part 3 - Self – help Techniques / WOW
Presentation Outline
Wish to you stand out !!
Looking for Magic Key
बड़े क्या कहते है
पड़ लो
पैरो पर खड़े
हो जाओ
Time
खराब मत
करो
Make your
Life Matter
!
Work Hard
work Hard
Do Something for India & society
Father’s Tips
S-S-S-S-s
“Srajan”
“Never ever become part of
problems”
“Become part of solution”
Sharing
Giving
दो दो दो
SET GOALS
GOD HELP THOSE WHO KNOW THEIR
GOAL
ASK/ BELIEVE /RECEIVE
संतुष्टि
STRESS is all around
These were your Stressors
EXTERNAL STRESSORS:
• Major life change
• Toxic environment
• Injury or illness
• Financial stress
• Work pressure
• lonliness
INTERNAL STRESSORS:
• Fear of change
• High expectations
• Negative self-talk
• Lack of control
• Perfectionism
NEGATIVE STRESS-
Most Harmful effect + + +
+ ? - ?
POSITIVE STRESS- Eustress –
↑↑ motivate U and increase Growth
ये dose बहुत काम है
NEG /POSITIVE Stress
8 MAJOR CAUSES
ये सभी की प्रॉब्लम है
I HATE YOU
1.CHANGE Bothers Us
Stepping out of Comfort ZONE is painful
Comfort Zone & Stress degree
भूल जाते है
Second
“I AM”
is not accepted,
So the basic tension is always between that
which you are and that which you long to become.
Dr Sharda Jain Dr Lakshmi Devi
Comparison में मरे जा रहे है
Comparison shouldn't exist!
APPROVAL FROM OTHERS
BLAME GAME
Keep cursing their fate
Expectation दुुःख लाती है
NO EXPECTATION
NO DISAPPOINTMENT
FEAR /FEAR
85 % of our fear / Worry
Never Materialize
प्रष्टत बुरा ष्टिचार
नुक्सान
दुसरो का + अपना ++++
ध्यान 0 ष्टदल में प्यार 0
Stress is
The inability
To decide
What is
Important
Prof experiment
Life Priorities
• पत्थर  family /friends /health / passion
• क
ं कर  house ,car ,job
• रेत  Petty things movie ,TV, gossips ,match
• पानी -Bear ( couple of moments with friends )
Set your
Priorities
Five Things Which Bother Women
• Husband
• Children
• In-laws
• Work place
• Sudden calamity
Causes
• Over work3 तीन लोगो का काम
• Dowry harassment  not decreasing
• Infertility/No male child
• Sexual/Home Violence rampant
• Alcoholic Husband
• Performance of Children
Women and Stress
75/50% Working Women suffer from Anxiety
& depression
over work & competition : BIGGEST CAUSE
• Depression
• Anxiety 50%
70%- significant
Women and Mental Health
MULTITASKING
Stress At work  Kills U
STRESSORS IN WOMEN'S LIFE +++
HOME
Balance in life is big issue !!
Balance is Big issue
Physical
Mental
Behavioural
Emotional
Symptoms of Stress  All 4
•- CV disease- MI ,
•- Stroke
•- Asthma
•- Diabetes
•Digestive Disorder – Ulcers
•Skin Complaints – psoriasis
बीमारिया
• Headaches and migraines
• Memory, Concentration
learning
• Depression
• Sexual and reproductive
dysfunction
• Allopecia areata
• Immune system disease
Solutions & Techniques
Problem identified—
50 % job done
RECOGNISE –Neg stress
सोचो ष्टिर करो
A B C
Strategy
$TRE$$ $TRE$
$
$TRE$$
STRE$S
$TRES$
= AWARENESS
What causes you stress?
How do you react?
50% job done !
= BALANCE
There is a fine line between positive / negative
stress
How much can you cope with before it becomes
negative ?
= CONTROL
What can you do to help yourself ?
Declutter you Mind
UN
BURDEN
YOURSELF
Destiny & stress
Your past Karma are u r bank balance
vow to
LET GO 
stress free.
Expectation
ष्टिन्दगी में दुुःख
लाती है
Forget & Forgive
“ Every Morning we
are born again.
What we do today is
what matters most ……
If the problem can be solved
Why worry?
If the problem cannot be solved:
worrying will do you no good.
GRATITUDE & Count u r Blessings
"Every morning is a New
Hope. What we do today –u
will achieve that Success
Tomorrow !.“
G B
BIGGEST TIP
Be yourself and don’t
imitate others
is the most difficult
part of our life.
Biggest Tip
बुरा मत सोचो
(FOR SELF & OTHERS)
बुरा मत देखो
माफ़ करो
आध्यात्मिक प्रगष्टत रुक जायेगी
L.A.R. TIP
TECHNIQUES
1. Change your thinking
2.change your attitude
3. Change your behaviour
4.Change your lifestyle
Think positive
++++
Magical effect
half glass full
Focus on your
strengths . Strength & strength
This is going to be
a crappy day!
1, If you think you Can, or you think you Can’t…
2 I AM RIGHT xxx 3. JO KAHOGEWahi Hoga
RESPOND & NOT REACT
Response
RESPONSIBLEHEART
My
Response
My
Choice
StimulusREACT {SUPERFAST
Stimulus
NOT GOOD
A
CHANGE
IN
BEHAVIO
R BEGINS
Benefit ++
बहुत िायदे है
How to Change Your Attitude
ATTITUDE
ATTITUDE
Change happenS
again
from the
INSIDE OUT!
The Choice is YOURS
I am responsible . . .
. . . for who I am
. . . for what I have
. . . for what I do
Gracefully . . . Accept Responsibility
PRIORITIES-need to be decided
Time Management
How I will cope up ?
How to strike healthy balance bet profession ,
family ,personal life
• Breathing
• Relaxation training
• Exercises
• Attitude
• Diet
• Do away
Laugh
away
your
blues
DEEP BREATHING
Shawa Asana / Yog Nidra
Relaxation Exercise
Buzzword for Phy/Mental
Health
45 mts – 1 hour
Yogic Exercise
Pranayam
E for Exercise
F for Fitness
Stress will be Far Away from U
Meditation
Mind-cleansing or
emptying
process 
Even 10 minutes
Does magic
Negativity
हटाने है तो
Meditation is
must
Wonder of chanting
Negativity will not enter with in
the circle of safety
• GUIDED
• MEDITATION
Affirmations
My key to
dealing with
stress is simple:
just stay
cool and
Always LAUGH when U can
It is the CHEAPEST Medication
Intro inspection
क्या पाया - क्या खोया -Self fight
ख़ि होगी तभी शांष्टत आएगी
Setpeace of
mind
as your highest goal,
and organize your
life
around it
"You'll never find
peace of mind
until you listen to
your heart."
One of the best ways to
reduce stress is to
accept the things that
you cannot control.
माता ष्टपता बड़े और गुरु जो बात कहे
सुनो, अपनाओ और आिसात करो
खाने में भी बड़ा दम है
सात्मिक आहार
Stress relief diet –bhojan is
calming
BE A FRIEND TO YOURSELF !!!!!
You choose
YOU CHOOSE!!!!!!
Being in control of your life and
having realistic expectations
about your day-to-day
challenges are the keys to stress
management, which is perhaps
the most important ingredient
to living a happy, healthy and
rewarding life.
Best of luck to become
Cool Queen

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