The PPT set describes the psycho-physiology of stress and its management through Yoga, Meditation and Hypnosis.

1. Psycho-physiology of Stress
Dr. KiranN. Shinglot
M.B.,B.S.,D.C.H.
Vadodara– Gujarat- India
PhoneContact:9426392888
Email:kshinglot@yahoo.co.in

2. STRESS AND STRAIN OF LIFE
ARE YOU BURNING THE CANDLE AT BOTH THE ENDS?

3. Stress can tear you apart …. …. ….

5. Stress
is the learned, conditioned, automatic
FIGHT or FLIGHT REACTION
of our body
to
perceived external threats and challenges.

6. मन एव मनुष्याणाां कारण बांधन-मोक्षयो: ।
(ब्रह्मबबन्दु उपननषद्; २ )

7. Man is disturbed
not by the evens
but
by the views he takes of them.
- Epictetus

8. A Formula to Determine What is Triggering Fight-or-Flight feelings
(Dr. Sonia Lupien, Director, Centre for Studies on Human Stress, Montreal)
N Novelty
Something new that you have not experienced
before. e.g. a new job
U Unpredictability
When we do not know the outcome.
e.g. an examination or an interview.
T Threat to Ego
When our competence is threatened, such as in front
of our colleagues or friends.
S Sense of Control
When we feel that we have no control over the
situation. e.g. being stuck in the traffic or an illness.

9. How self-talk produces stress

10. Theories of Determinism
• Genetic Determinism “This is my nature. Therefore, I cannot help but I
behave the way I do.”
• Psychic Determinism “This is the way I was brought up.”
• Environmental
Determinism
“The outside factors, persons, things, and events
make me do things.”
• Fate Theory “This is my fate, karma. I was born under unlucky
stars.”

11. Manage your stress
before
it kills you !

12. Coping with stress

13. All of man’s
difficulties
are caused by his
inability to sit,
quietly, in a room
by himself….
- Blaise Pascal

14. The Key Word Is….
Balance
समत्वम् योग उच्यते । (श्रीमद भगवद गीता; २ – ४८)

15. Adopt a healthy lifestyle
•Exercise regularly.
•Eat a healthy diet.
•Reduce caffeine, salt and sugar.
•Avoid alcohol, cigarettes and drugs.
•Get enough sleep.

16. BODY
MINDSoul
Yoga and Hypnosis are both recognized as Mind – Body Medicine

17. What is Yoga (योग)?
• The word “Yoga” is derived from the Sanskrit root “युज्” meaning to unite, join,
harness, contact, or connect.
• Dating back to 5000 years, Yoga is considered to be the oldest defined practice
of self-development.
• It is now recognized as a form of Mind-Body and Wholistic Medicine, because it
promotes the integration of physical, Mental, Social and Spiritual parts of one’s
being as per WHO’s definition of Health.
• Yoga is the science of right living and as such, is intended to be incorporated in
daily life.

18. The Yoga of Self-control
युक्त - आहार – ववहारस्य युक्त - चेष्टस्य कममसु ।
युक्त – स्वप्न – अवबोधस्य योगः भवतु दुःखहा ॥
(The man who is temperate in food and recreation,
who practices restraint in his actions,
acquires self-discipline in sleep and wakefulness
can remove sorrow of life.)
(श्रीमद भगवद गीता; ६ – १७)

19. The Yogic Prescription for
Stress Management
Asanas, for muscle strength,
flexibility and body alignment.
Pranayama, for controlling
breathing.
Meditation, for controlling
thought waves and mind.
अष्टाांग योग
ध्यान
धारणा
प्रत्याहार
प्राणायाम
आसन
ननयम
यम समाधध

21. Shavasana - The Extra-ordinary Stress Innoculator

22. Managing Stress – The Yogic Way

23. The Art of Yogic Breathing

24. Meditation is often described
as
‘sitting still, doing nothing’,
as
‘mental fasting’.

25. What is Hypnosis?
Origin – from Greek Hypnos
meaning sleep.
It is
an altered state of consciousness
different from
sleep
and
wakefulness.

26. Definition of Hypnosis
Hypnosis is defined as
an altered state of consciousness
in which
a person loses
the power of voluntary action
and
logical and analytical thinking,
and
is highly responsive to suggestion or direction.

27. A
S
L
E
E
P
F
U
L
L
Y
A
L
E
R
T
H
Y
P
N
O
S
I
S
Deeper States Lighter States
The trance state is thought to
be somewhere between being
fully alert and asleep.

28. Thus
hypnotic state is similar to
relaxation physiologically
and
cognitively
it is more like day dreaming.

29. Hypnosis is a defense mechanism
natural to all animals
used
during the time of trauma or injury.

30. “Hypnosis is the epitome of mind - body medicine.”
It can enable the mind
to tell the body how to react,
and
modify the messages
that
the body sends to the mind.”

31. Types of Hypnosis
Hetero-hypnosis Self-hypnosis
(Auto-hypnosis)

32. Hypnosis involves four essential steps:
1. Induction
2. Deepening and Maintenance
3. Visualization and Utilization
4. Termination of trance.

33. Behavioural Components of Meditation and Hypnosis
(Perez-De-Alberiz & Holme,
International Journal of Psychotherapy)
1. Relaxation
2. Concentration
3. Altered state of consciousness
4. Suspension of logical thought processes
5. Maintenance of self-observing attitude

34. The scientists have concluded that
Meditation and Hypnosis
are
wakeful, hypo-metabolic states
with
profound physical relaxation
and
calm and serene mind.

35. How meditation and Hypnosis work
(Dr. Herbert Benson-et-al, Mind-Body Medical Institute,
Harvard Medical School, 1968)
1.  in Heart beats and breathing rate.
2.  Blood pressure.
3.  in oxygen consumption by 20 % and decreased carbon dioxide output.
4.  Blood lactate levels drop bringing reductions in anxiety and tension levels.
5.  in alpha waves in EEG of brain indicating relaxation.
6.  Sympathetic activity and  in parasympathetic activity which is
responsible for calming us.

36. How Meditation and Hypnosis Work
(Neurophysiology of Meditation and Hypnosis)
Neuro-Biological Effect
Neuro-Electrical Effect
Neuro-Chemical Effect
Neuro-Behavioural Effect

37. Parasympathetic
System
Sympathetic
System
(Peace making)
(Fight or Flight Response)

38. RELAXATIONSTRESS
HORMONES OF
STRESS
EPINEHRINE
NOREPINEPHRINE
CORTISOL
HORMONS OF HAPPINESS
ENDORPHINS, DOPAMINE
MELATONIN,SEROTONIN,
DHEA, GABA
SYMPATHETIC SYSTEM PARASYMPATHETIC SYSTEM

39. Neurochemical Effects of Meditation and Hypnosis
Endorphins
Melatonin
Serotonin
Dopamine
GABA
DHEA
Epinephrine
Norepinephrine
Cortisol
Lactic Acid

40. How Does Meditation and Hypnosis help us in
changing our Personality and Behaviour?
Calm
Serene
Equanimous
Fearless
Relaxed
Poised
Panic
Aggression
Rage
Fearfulness
Anxious
Tense

41. Health Benefits of Positive Thinking
❖Increased Life Span
❖Lower levels of anxiety and depression
❖Lower levels of distress
❖Greater resistance to common cold and other viral diseases.
❖Better physical and psychological well-being
❖Better cardiovascular health and reduced risk of death from cardiovascular
disease.
❖Better coping skills during hardships and times of stress.

42. Identify Negative Self-Talks!
• Filtering – Magnifying the negative aspects of a situation and filter
out all the positive ones.
• Personalizing – Blaming yourself, if something wrong happens.
• Catastrophizing – Automatically anticipating the worst.
• Polarizing – Seeing things as either good or bead; there is no middle
ground. Thinking that you have to be perfect or you are a total failure.

43. Putting Positive Thinking into Practice
Negative Self-talk Positive Thinking
I have never done it before. It’s an opportunity to learn something
new.
It’s too complicated. I will tackle it from different angle.
I don’t have the resources. Necessity is the mother of invention.
I am too lazy to get this done. I wasn’t able to fit in in to my schedule,
but I can re-examine some priorities.
There is no way it will work. I can try to make it work.
It’s too radical a change. Let’s take a chance.
NO one bothers to communicate with
me.
I will see if I can open the channels of
communication.
I am not going to get any better at this. I will give it another try.

44. Negative
&
Disastrous
Thoughts
Positive
&
Empowering
Thoughts
Put a STOP Sign in Your Brain

45. In a research done at Duke University, a simple technique
known as THOUGHT STOPPING was found to be very
helpful for relief in psycho-somatic symptoms

46. Focusing on Positive Thinking
• Identify areas to change – whether it’s studies, future, work,
relationship.
• Check Yourself – Periodically during the day, stop and evaluate what
you are thinking.
• Be open to humor. Be gentle and encouraging to yourself.
• Follow a healthy lifestyle – Exercise. Breaks. Relaxation. Diet. Sleep.
• Surround Yourself with Positive and Supportive People.

47. Coping with Stress – What You Can Do!
1. Move your body frequently – Don’t sit for more than an hour.
2. Make positive face-to-face connection with other people a priority.
3. When you can’t change the stressor, learn to alter, adapt, or accept.
4. Reduce your intake of alcohol, nicotine, and caffeine.
5. Do something you enjoy every day.
6. Get all the restful sleep that you need to feel your best.

48. Unhealthy Ways of Coping With Stress
• Smoking.
• Using pills or drugs to relax.
• Alcohol.
• Withdrawing from friends, family, and activities.
• Bingeing on junk or comfort food.
• Procrastinating.
• Sleeping too much.
• Filling out every minute of the day to avoid facing problems.
• Zoning out for hours looking out at your phone.

49. Studies have indicated
that
people
who self-medicate
with
food, smoking, tobacco, drinking, drugs, work, sex, gambling, shopping,
social media, etc.
have trouble creating alpha waves in their brain, i.e. relaxation.

50. The Four A’s – Avoid, Alter, Adapt & Accept
Avoid Alter Adapt Accept things you can’t
change.
Learn to say “no.” Express your feelings
instead of bottling them
up.
Reframe problems. Don’t try to control the
uncontrollable. (e.g.
behaviour of other
people.)
Avoid people who stress
you out.
Be willing to compromise Look at the big picture. Look for the upside
(opportunities for
personal growth).
Take control of your
environment.
Create a balanced
schedule. Avoid burnout.
Adjust your standards. Learn to forgive.
Make a list of things-to-
do.
Don’t give up. Practice gratitude. Share your feelings with
a friend (Catharsis).

51. Get Moving
• Put on some music and dance around.
• Walk or cycle to the grocery store.
• Use the stairs at home or walk rather than an elevator.
• Park your vehicle in the farthest spot and walk the rest of the way.
• Pair with an exercise partner and encourage each other as you work
out.

52. Spend Time in Nature

54. Work in Your Garden

55. Take A Long Bath Enjoy Massage

56. Cultivate Intimate Relationship

57. Call A Friend

58. Savour a warm cup of tea or coffee

59. Enjoy Comedy

60. Listen to Music

61. Curl up with a good book

62. Take time out for yourself

63. Engage in Visualisation

64. Work selflessly for a social cause

65. Be creative. Do something you enjoy everyday !

66. Watch stars

67. Live in Gratitude, Always

68. Managing Stress the Wholistic Way
Immediate Handling of Stress
• Breath Watching
• Deep Breathing
• Progressive Muscular
Relaxation
Long Term Management
• Shavasana
• Progressive Muscular Relaxation
• Meditation
• Visualization
• Self-hypnosis