Recommended
More Related Content
Similar to Manage stress for optimal performance
Similar to Manage stress for optimal performance (20)
Recently uploaded
Recently uploaded (20)
Manage stress for optimal performance
- 1. Ashu Mehta, Director Ti3 Consulting Ltd. Manage Stress for Optimal Performance
- 2. first “understand Stress” that will help to “Manage Stress” better
- 3. Part 1 - Understand Stress
- 4. Stress Cause & Trigger What is it? Is it good or bad? Why Manage it? Signs
- 6. In brief, it is a physical response to a threat What is Stress?
- 7. Is it good or bad?
- 8. Lets understand Stress ResponseIs it good or bad?
- 9. Lets understand Stress Response It’s like a Fire alarm
- 10. Designed to keep us safeIt’s like a Fire alarm Lets understand Stress Response
- 11. Designed to keep us safe Alerting us to the presence of Threat It’s like a Fire alarm Lets understand Stress Response
- 12. Designed to keep us safe Alerting us to the presence of Threat By creating changes in body Neurochemistry i.e. producing Stress chemicals (Adrenaline & Cortisol) It’s like a Fire alarm Dfsg Dfsg Lets understand Stress Response
- 13. Is it good or bad?
- 14. If we switch off the Fire Alarm then it’s not safe for our Home Is it good or bad?
- 15. If we switch off the Fire Alarm then it’s not safe for our Home Similarly, if Fire Alarm start ringing if someone just point finger on fire alarm, then it’s of no use either Is it good or bad?
- 16. If we switch off the Fire Alarm then it’s not safe for our Home Similarly, if Fire Alarm start ringing if someone just point finger on fire alarm, then it’s of no use either It’s the right functioning of Fire alarm makes it useful. The same is with Stress response for our body Is it good or bad?
- 18. Practical use of Stress Response in the ancient time Stress Cause & Trigger
- 19. Practical use of Stress Response in the ancient time In ancient times key source of stress was physical threats. Stress Cause & Trigger
- 20. Practical use of Stress Response in the ancient time Original intent was practical for our ancestors… to get burst of energy and strength to either fight a wild animal or flight (run away)… In ancient times key source of stress was physical threats. Stress Cause & Trigger
- 21. Practical use of Stress Response in the ancient time Original intent was practical for our ancestors… to get burst of energy and strength to either fight a wild animal or flight (run away)… In ancient times key source of stress was physical threats. Stress Cause & Trigger in either situation stress chemicals were consumed during Fight or Flight response.
- 22. Stress sources these days Stress Cause & Trigger
- 23. Stress sources these days In today’s world threat is mostly imaginary and an emotional threat to our ego because of…. Stress Cause & Trigger
- 24. Stress sources these days Key Stress Source Uncertainty Missed Deadline Conflicts Unexpected Events Our Beliefs Doing too much In today’s world threat is mostly imaginary and an emotional threat to our ego because of…. Stress Cause & Trigger
- 25. Stress sources these days Key Stress Source Uncertainty Missed Deadline Conflicts Unexpected Events Our Beliefs Doing too much & what makes it worse is our strong beliefs patterns In today world threat is mostly imaginary and an emotional threat to our ego because of…. Stress Cause & Trigger
- 26. Problem is that our Brain does not understand the difference in “Physical Threat” or “Emotional” Threat” to ego… Stress impact these days
- 27. Problem is that our Brain does not understand the difference in “Physical Threat” or “Emotional” Threat” to ego… Stress impact these days that means it produces the same stress chemicals in the body but there is no environment to consume the stress chemicals these days
- 28. Problem is that our Brain does not understand the difference in “Physical Threat” or “Emotional” Threat” to ego… Stress impact these days that means it produces the same stress chemicals in the body but there is no environment to consume the stress chemicals these days as a result, leaving stress chemical in the body has its own toll; eventually leading to anger, fear, irritation or other physical responses!
- 30. Signs we are in Stress some times we don’t even realise that we are in Stress until some incident happens to us. Here are few signs to looks for…
- 31. • Shortness in Breath/Shallow Breathing • Tightness in body/shoulders • Cloudy thinking • Inability of Focus • Knots in Stomach • Period of Anger, Fear or Irritation Signs we are in Stress
- 32. • Shortness in Breath/Shallow Breathing • Tightness in body/shoulders • Cloudy thinking • Inability of Focus • Knots in Stomach • Period of Anger, Fear or Irritation If you have experienced any of these signs then most likely body was affected by neurochemistry created by Stress! Signs we are in Stress
- 33. Understand Auto-Immune system & its relation to Stress
- 34. Understanding basics of Immune System and how it works • Our Autonomous Nervous System (ANS) performs key jobs unconsciously on its own such as Breathing, Heart Beating.
- 35. Lets understand basics of Immune System and how it works • Our Autonomous Nervous System (ANS) performs key jobs unconsciously on its own such as Breathing, Heart Beating. • Key components of ANS are: SNS (Sympathetic Nervous System)
- 36. Lets understand basics of Immune System and how it works • Our Autonomous Nervous System (ANS) performs key jobs unconsciously on its own such as Breathing, Heart Beating. • Key components of ANS are: SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System)
- 37. Lets understand basics of Immune System and how it works • Our Autonomous Nervous System (ANS) performs key jobs unconsciously on its own such as Breathing, Heart Beating. • Key components of ANS are: SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System) Other aspects of ANS we can ignore for the sake of this discussion
- 38. Attempt to illustrate of key functions of the Immune System Autonomous Nervous System (ANS) SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System) Other – Ignore for the moment
- 39. Attempt to illustrate of key functions of the Immune System Autonomous Nervous System (ANS) SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System) Other – Ignore for the moment Trigger Fight or Flight Response
- 40. Attempt to illustrate of key functions of the Immune System Autonomous Nervous System (ANS) SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System) Other – Ignore for the moment Trigger Fight or Flight Response Resulting in the release of Adrenaline & Cortisol i.e. Stress chemicals Which Pump extra blood & Oxygen
- 41. Attempt to illustrate of key functions of the Immune System Autonomous Nervous System (ANS) SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System) Other – Ignore for the moment Trigger Rest & Digest
- 42. Attempt to illustrate of key functions of the Immune System Autonomous Nervous System (ANS) SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System) Other – Ignore for the moment Trigger Rest & Digest Results in releasing Endorphins, natural opiates Recharge body, Lower heart beat
- 43. Attempt to illustrate of key functions of the Immune System Autonomous Nervous System (ANS) SNS (Sympathetic Nervous System) PNS (Para Sympathetic Nervous System) Other – Ignore for the moment Trigger Fight or Flight Response Resulting in the release of Adrenaline & Cortisol i.e. Stress chemicals Pump extra blood & Oxygen Trigger Rest & Digest Results in releasing Endorphins, natural opiates Recharge body, Lower heart beat Being stressed mean SNS is overloaded, in comparison to PNS, and we need to learn to reverse it
- 44. Part 2 – Manage Stress
- 45. Why manage it?
- 46. With greater control over stress you will • Feel better • Better Immune system • More energy. Increase in Stamina • Increase your efficiency and effectiveness • Better decision making Why manage it?
- 47. 2a. First learn to “Control Stress” (i.e. control SNS) How to manage Stress
- 48. 2a. First learn to “Control Stress” i.e. control SNS 2b. Learn to “activate your body natural Stress level reduction system” i.e. activate PNS, an art we are forgetting How to manage Stress
- 49. Part 2a: Control Stress
- 50. Control the Stress (SNS)? • First, we need to recognise the Stress signs
- 51. Control the Stress (SNS)? • First, we need to recognise the stress signs. • Then Learn to interpret the source of stress e.g. Doing too much, Conflicts? Everyone is different.
- 52. Control the Stress (SNS)? • First, we need to recognise the stress signs. • Then Learn to interpret the source of tress e.g. Doing too much, Conflicts? Everyone is different. • Try to be emotionally resilient. Always remember - Its not the event, but an interpretation of the event that causes our emotional reaction;
- 53. Control the Stress (SNS)? • First, we need to recognise the stress signs. • Then Learn to interpret the source of tress e.g. Doing too much, Conflicts? Everyone is different. • Try to be emotionally resilient. Always remember - Its not the event, but an interpretation of the event that causes our emotional reaction; which depends on our past experiences, programming/conditioning at the sub- conscious level by society, friends, family around us.
- 54. Control the Stress (SNS)? • First, we need to recognise the stress signs. • Then Learn to interpret the source of tress e.g. Doing too much, Conflicts? Everyone is different. • Try to be emotionally resilient. Always remember - Its not the event, but an interpretation of the event that causes our emotional reaction; which depends on our past experiences, programming/conditioning at the sub- conscious level by society, friends, family around us. • We don’t need to change the world around us to control the Stress. As our perception and interpretation of an event change, the intensity and extent of Stress response will automatically change with it.
- 55. Control the Stress (SNS)? • First, we need to recognise the stress signs. • Then Learn to interpret the source of tress e.g. Doing too much, Conflicts? Everyone is different. • Try to be emotionally resilient. Always remember - Its not the event, but an interpretation of the event that causes our emotional reaction; which depends on our past experiences, programming/conditioning at the sub- conscious level by society, friends, family around us. • We don’t need to change the world around us to control the Stress. As our perception and interpretation of an event change, the intensity and extent of Stress response will automatically change with it. “You cannot always control what goes on outside. But you can always control what goes on inside – Wayne Dyer”
- 56. Control the Stress (SNS)? • First, we need to recognise the stress signs. • Then Learn to interpret the source of tress e.g. Doing too much, Conflicts? Everyone is different. • Try to be emotionally resilient. Always remember - Its not the event, but an interpretation of the event that causes our emotional reaction; which depends on our past experiences, programming/conditioning at the sub- conscious level by society, friends, family around us. • We don’t need to change the world around us to control the Stress. As our perception and interpretation of an event change, the intensity and extent of Stress response will automatically change with it. “You cannot always control what goes on outside. But you can always control what goes on inside – Wayne Dyer” • Try to avoid Conflicts Once we start understanding others' perspectives (based on their experience and position) then we realise we both are right, or there is nothing right or wrong, it’s just different perspectives we need to respect. That’s the time when any conflict can be resolved.
- 57. Learn to override the Stress response, even if triggered Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! • In theory, it sounds good to start responding to conflicting situations then reacting, but in reality, we all know it takes a lot of patience and practice, to re-program our mind.
- 58. Learn to override the Stress response, even if triggered Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! • In theory, it sounds good to start responding to conflicting situations then reacting, but in reality, we all know it takes a lot of patience and practice, to re-program our mind. • NLP (neuro linguistic programming) is one of quick way to rewire your brain.
- 59. Learn to override the Stress response, even if triggered Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! • In theory it sound good to start responding to conflicting situations then reacting, but in reality we all know it takes lot of patience and practice, to re-program our mind. • NLP (neuro-linguistic programming) is one of quick ways to rewire your brain. • Until then there will be points where Stress mechanism will be triggered automatically. At those moments we need to learn the art of overriding the Stress signal. But how?
- 60. Learn to override the Stress response, even if triggered Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! Understand how internal body mechanism work
- 61. Learn to override the Stress response, even if triggered Brain perceive a threat – real or imaginary Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! Understand how internal body mechanism work
- 62. Learn to override the Stress response, even if triggered Brain perceive a threat – real or imaginary Brain sends signal to the heart to produce stress chemicals Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! Understand how internal body mechanism work
- 63. Learn to override the Stress response, even if triggered Heart produce stress chemicals Brain perceive a threat – real or imaginary Brain sends signal to the heart to produce stress chemicals Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! Understand how internal body mechanism work
- 64. Learn to override the Stress response, even if triggered Heart produce stress chemicals Brain perceive a threat – real or imaginary Brain sends signal to the heart to produce stress chemicals Here is the catch… interestingly Heart Brain can override the Brain signal…. when you shift your attention from head to heart, your body relaxes and produce good chemicals (Endorphins)… There are many meditations/imaginations/visualisation techniques you can use to move your focus on heart! It's now proven that the Human heart has its own Nervous system, which functions as a second brain… Understand how internal body mechanism work
- 65. Learn to override the Stress response, even if triggered Heart produce Stress chemicals Brain perceive a threat – real or imaginary Brain sends signal to the heart to produce stress chemicals Here is the catch… interestingly Heart Brain can override the Brain signal. When we shift our attention from head to heart, our body relaxes and produces good chemicals (i.e. endorphins). Meditations/Imaginations/Visualisation are a few techniques one can use to move the focus on heart! It's now proven that the Human heart has its own Nervous system, which functions as a second brain… Understand how internal body mechanism work
- 66. Part 2b: Promote body natural Stress-reduction (PNS) System
- 67. Activate your body natural Stress-reduction (PNS) System There are many ways we can activate our body natural stress reduction system (PNS)
- 68. Activate your body natural Stress-reduction (PNS) System There are many ways we can activate our body natural stress reduction system (PNS) Using Relaxation Techniques
- 69. Activate your body natural Stress-reduction (PNS) System There are many ways we can activate our body natural stress reduction system (PNS) Using Relaxation Techniques Personnel Changes
- 70. Activate your body natural Stress-reduction (PNS) System There are many ways we can activate our body natural stress reduction system (PNS) Using Relaxation Techniques Personnel Changes Life Style Changes
- 71. Laughing - The ultimate Stress reliever Relaxation Techniques Laughter is the best medicine Don’t be afraid if you have an underdeveloped sense of Humour? Remember it can be learned. Just laugh alone, even if it is for small things. You will pick it up fast.
- 72. Laughing - The ultimate Stress reliever Imagination Relaxation Techniques Laughter is the best medicine Don’t be afraid if you have an underdeveloped sense of Humour? Remember it can be learned. Just laugh alone, even if it is for small things. You will pick it up fast. Visualize past happy memories. No worries if you can’t remember any. Just visualise best future you want or a dream place to visit. Remember to put all your senses, and keep one hand on your heart to override any stress signal if already triggered.
- 73. Laughing - The ultimate Stress reliever Imagination Power of Silence Relaxation Techniques Laughter is the best medicine Don’t be afraid if you have an underdeveloped sense of Humour? Remember it can be learned. Just laugh alone, even if it is for small things. You will pick it up fast. Visualize past happy memories. No worries if you can’t remember any. Just visualise best future you want or a dream place to visit. Remember to put all your senses, and keep one hand on your heart to override any stress signal if already triggered. Silence gives Brain a break, & allows greater mind-management. It’s proven to be more relaxing then listing to relaxing music. Just close your eyes if possible near to nature and observe your breathing, to stay in the present moment.
- 74. Laughing - The ultimate Stress reliever Breathing ExercisesImagination Power of Silence Relaxation Techniques Laughter is the best medicine Don’t be afraid if you have an underdeveloped sense of Humour? Remember it can be learned. Just laugh alone, even if it is for small things. You will pick it up fast. Visualize past happy memories. No worries if you can’t remember any. Just visualise best future you want or a dream place to visit. Remember to put all your senses, and keep one hand on your heart to override any stress signal if already triggered. Silence gives Brain a break, & allows greater mind-management. It’s proven to be more relaxing then listing to relaxing music. Just close your eyes if possible close to nature and observe your breathing, to stay in the present moment. I found alternate Nostril Breathing (Anuloma Viloma ) best if one is disciplined to do them daily for 10-20 mins. It can do wonder but effects you will see only after a couple of days/weeks depending upon one situation.
- 75. Laughing - The ultimate Stress reliever Breathing Exercises MeditationImagination Power of Silence Relaxation Techniques Laughter is the best medicine Don’t be afraid if you have an underdeveloped sense of Humour? Remember it can be learned. Just laugh alone, even if it is for small things. You will pick it up fast. Visualize past happy memories. No worries if you can’t remember any. Just visualise best future you want or a dream place to visit. Remember to put all your senses, and keep one hand on your heart to override any stress signal if already triggered. Silence gives Brain a break, & allows greater mind-management. It’s proven to be more relaxing then listing to relaxing music. Just close your eyes if possible close to nature and observe your breathing, to stay in the present moment. I found alternate Nostril Breathing (Anuloma Viloma) best if one is disciplined to do them daily for 10-20 mins. It can do wonder to calm the mind but effects you will see only after a couple of days/weeks depending upon one situation. Learn to be in the Present. Past takes you to depression & future lead to anxiety. Meditation is nothing but bringing your conciseness to what you do at that moment. Enjoy conscious walk/talk/cooking or simply conscious breathing. Be present with all your senses, in whatever you do!
- 76. Personnel changes Have an Attitude of Gratitude! a habit to express thankfulness and appreciation in what you have is a simple way to bring calmness. Life will be very short if you think only about what you don’t have!
- 77. Personnel changes Have an Attitude of Gratitude! Do Voluntary work if you can a habit to express thankfulness and appreciation in what you have is a simple way to bring calmness. Life will be very short if you think only about what you don’t have! Contentment it brings will elevate your natural stress reduction system
- 78. Personnel changes Have an Attitude of Gratitude! Do Voluntary work if you can Learn to make Connection with others a habit to express thankfulness and appreciation in what you have is a simple way to bring calmness. Life will be very short if you think only about what you don’t have! Contentment it brings will elevate your natural stress reduction system Make efforts to be in touch. When you talk, also listen. We, humans, are wired as group society and not to be alone. That’s the only reason we survived during ancient wild time.
- 79. Personnel changes Have an Attitude of Gratitude! Do Voluntary work if you can Learn to make Connection with others a habit to express thankfulness and appreciation in what you have is a simple way to bring calmness. Life will be very short if you think only about what you don’t have! Contentment it brings will elevate your natural stress reduction system Make efforts to be in touch. When you talk, also listen. We, humans, are wired as group society and not to be alone. That’s the only reason we survived during ancient wild time. Work smarter not harder Sometimes less is more. Prioritising your work, concentrating on the tasks that'll make a real difference. It’s a simple mantra but most of the time we don’t follow.
- 80. Life Style changes Sleep better and adequate Smart use of Smart Devices If we want to remain smart Based on our body requirements
- 81. Life Style changes Exercise Sleep better and adequate Smart use of Smart Devices Yoga If we want to remain smart Based on our body requirements. It pumps up your endorphins A great way to bring mind body alignment and ability to focus in present.
- 82. Life Style changes Exercise Sleep better and adequate Smart use of Smart Devices Work Life Balance Yoga If we want to remain smart Based on our body requirements. It pumps up your endorphins A great way to bring mind body alignment and ability to focus in present. Doing too much work will eventually reduce performance. Remember life is a marathon with some short sprints. Burst your energy only during short sprints.
- 83. Life Style changes Exercise Sleep better and adequate Smart use of Smart Devices Work Life Balance Holidays Yoga If we want to remain smart Based on our body requirements. It pumps up your endorphins A great way to bring mind body alignment and ability to focus in present. Doing too much work will eventually reduce performance. Remember life is a marathon with some short sprints. Burst your energy only during short Sprints. Have a break from regular routine. Remember to be consciously present in your holidays.
- 84. Life Style changes Exercise Sleep adequate Smart use of Smart Devices Work Life Balance Holidays Yoga Gardening If we want to remain smart Based on our body requirements. It pumps up your endorphins A great way to bring mind body alignment and ability to focus in present. Doing too much work will eventually reduce performance. Remember life is a marathon with some short sprints. Burst your energy only during short Sprints. Have a break from regular routine. Remember to be consciously present in your holidays. A wonderful way to ground your stress energy with mother earth.
- 85. Any of the above methods is effective and is fully equipped to help in managing the stress, if done consciously and consistency. Pick the one which resonates with you and stick with it. My personnel favourites are Yoga and Breathing exercises, which help my monkey mind to stay in the present.
- 86. If time is really an issue for you to start any exercise, yoga, or voluntary work then chance are you are already stressed out (doing too much) and finding it hard to come out of trap. One thing I will highly recommend is to start conscious breathing (i.e. start observing your breath in, & breath out) whenever you got a chance while sitting in a Train, standing in a Tube, or when doing nothing. This simple technique can bring mind on track if you have the courage to keep mind in focus. Also, start talking with your Mind. Mind is like a child who always looking for guidance… otherwise, it will do what you have programmed it from years.
- 87. each technique briefed here is a separate topic on its own, probably a discussion to follow on. until then…
- 88. W I S H U A LL T H E B E S T