An invited talk at 'Continuing Medical Education' (CME) program for Clinicians, at Govt Mental Health Centre (GMHC), Kuthiravattom, Kozhikode, Kerala. "Shri. Babu Appat", eminent educator & trainer accompanied, and did an informative slide show on 'stress management'. Babu Appat started with Easy Yoga, went through SELF HYPNOSIS, GUIDED IMAGERY, MEDITATION (MINDFUL), BREATHING BREAK, DIAPHRAGMATIC BREATHING, HYDRATION, TAPPING (EMOTIONAL FREEDOM TECHNIC, EFT), AUTOGENIC TRAINING, PERSONAL BIO-FEEDBACK, AROMATHERAPY, ENJOYABLE PASTIMES, NATURE- GREENTIME, GRATITUDE- FOSTERABLE EMOTIONS, CAFFEINE, SELF MASSAGE, MUTUAL MASSAGE, EMOTIONAL BALANCING OF DIET, SEX, and ended with effective techniques for a peaceful SLEEP. Dr Anoop Kumar K V's lecture concentrated on demonstration of "Mindfulness-Based Cognitive Behavioral Treatment" (MCBT). Thanks, Dr Sandeesh, Dr Soumya and Dr Vinod (Dept of Clinical Psychology) for giving this long-cherished opportunity. Dr Anoop Kumar K V expressed his heartfelt gratitude to Dr Rejin, Dr Basheer, Dr Anupama, Dr Anu, Dr.Sinu, Dr.Binu, Dr.Sadiq and others (Dept. of Psychiatry) for their affectionate interaction & encouragement. Dr Sandheesh delivered a vote of thanks in the function.

1. Welcomes you all to the
Continuing Medical
Education Sessions
Dept. of Psychiatry, Government Mental Hospital, Calicut

2. MANAGE STRESS
Babu Appat

3. You can’t avoid all stress, nor
would you want to.
A little stress is actually a
good thing.
PRODUCES
PROFESSIONAL EXCELLENCE
CREATES CREATIVE
INSIGHTS
URGES FOR TEAMWORK &
COOPERATIVE
ENDEAVOURS

4. Too much of it over a long
period of time is not good
A WORKOUT
GOOD FOOD
MIND CONTROL

5. Let's
examine
some of the
ways to
manage
stress

6. These are the points We'll discuss today,
time permitting
• EASY YOGA
• SELF HYPNOSIS
• GUIDED IMAGERY
• MEDITATION (MINDFUL)
• BREATHING BREAK,
• DIAPHRAGMATIC BREATHING
• HYDRATION
• TAPPING (EMOTIONAL FREEDOM TECHNIC)
• AUTOGENIC TRAINING
• PERSONAL BIO-FEEDBACK
• AROMATHERAPY
• ENJOYABLE
PASTIMES
• NATURE- GREENTIME
• GRATITUDE
• CAFFEINE
• SELF MASSAGE
• MUTUAL MASSAGE
• DIET
• SEX
• SLEEP

7. EASY YOGA
AS ITS NAME INDICATES IT'S
REALLY EASY TO DO
• EYE SWIRL, FOCUS IN, FOCUS
OUT, CLOSURE , BLINKING
FOR THE TRUNK &
SPINE
FOR THE NECK & HEAD
FOR THE ARM & SHOULDERS
FOR THE EYES
FOR THE LEG
• TRUNK SWAY
• TRUNK SWIRL
• FORWARD AND
BACKWARD ZIGZAG
• SERPENTINE SWAY
•NECK SWIRL
•NECK SWAY
•NECK ZIGZAG
•NECK SHIFT
•SHOULDER SWIRL
•SHOULDER TWIST
•ARM TWIST
•WRIST TWIST
•PALM PRESS
•FINGER CLOSURE
•ARM DANCE
• LEG SWAY
For the anal & urinary
sphincters
FOR THE FACIAL
MUSCLES

8. SELF HYPNOSIS
Hypnosis is a trance-like state
characterized by extreme relaxation, increased
suggestibility, and heightened imagination.
Self-hypnosis occurs when you intentionally put
yourself in this state without the help of a
hypnotherapist.
If you’ve ever found yourself entranced by a crackling
fire or ocean waves, you’ve experienced self-hypnosis.

9. AUTOGENIC TRAINING
Autogenic training is a little known but
highly effective type of self-hypnosis that
teaches you to regulate functions that
are normally under subconscious
control, such as heart rate, breathing
and blood pressure.
It works by calming down your
overactive stress response.

10. GUIDED IMAGERY
•Guided imagery is a powerful technique
that uses your innate power of visualization
to achieve goals and improve performance.
•It’s most commonly used for stress
reduction, healing, and changing behaviors.
•It’s so beneficial, it’s even covered by some
insurance plans!
•Over 200 studies have proven its many
health benefits.

11. MEDITATION
(MINDFUL)
There are many kinds of
meditation, and one that stands out
for stress relief is mindfulness
meditation.
It’s the meditation of choice
among those facing unusual levels of
on-the-job stress such as Wall Street
brokers, Silicon Valley entrepreneurs,
and US military personnel.

12. BREATHING BREAK,
DIAPHRAGMATIC BREAATHING
1. Sit comfortably or lie down.
2. Place one hand on your chest and one on your stomach.
3. Slowly exhale through your mouth.
4. Then slowly inhale through your nose, concentrating on
keeping your chest still while expanding your stomach.
5. You should notice a fall and rise of your stomach, and not your
chest, if done properly.

13. HYDRATION
DRINK ENOUGH
WATER
Your brain is largely water and it takes only 2%
dehydration to negatively affect your memory, attention,
and other cognitive skills.
The usual rule of thumb is "8 glasses a day."
But a more precise way of determining how much water
you need is to multiply your weight (in pounds) by 0.5.
Your daily water intake goal is that number in ounces of
water.

14. TAPPING (EMOTIONAL
FREEDOM TECHNIC)
Emotional Freedom Technique, generally known
as tapping or EFT, is a form of acupressure that
works by stimulating meridian points with your
fingertips.
Tapping can be used for pretty much anything
that ails you, physically or emotionally, including
stress issues.
One session of tapping can lower levels of the
stress hormone cortisol by an impressive 50%.

15. PERSONL BIO-FEEDBACK
•Biofeedback is a powerful
technique that teaches you how to
manage your breathing, heart rate and
blood flow to stop the stress response.
•It enables you to monitor what your
body is doing in real time by measuring
functions like heart rate, blood pressure,
brainwave state, skin temperature and
muscle tension.

16. AROMATHERAPY
USING SCENTED OILS
The Scent of
Relief
Imbibe the sweetness into your heart
Nourish the mind and body
Wear the weariness out

17. ENJOYABLE PASTIMES
ENGAGING HOBBIES
Music
Drawing
Knitting
Sewing
Dancing
Philately
Engage yourself
fruitfully

18. NATURE- GREENTIME
GOODNESS
OF NATURE
Research shows
'green' time can lead
to an increased ability
to focus.
Idle around
Loiter
Take a stroll
Down the greenspaces

19. GRATITUDE
FOSTERABLE
EMOTIONS
The Healing Power of Gratitude
• Greater happiness.
• More optimism and positive emotions.
• New and lasting relationships.
• Better health.
• More progress toward personal goals.
• Fewer aches and pains.
• More alertness and determination.
• Increased generosity and empathy.

20. CAFFEINE
COFFEE
TEA
GREEN TEA
Lemon 'n' Honey
HEALTHY
MOOD ELEVATORS

21. SELF MASSAGE/
MUTUAL MASSAGE
LEARN HOW TO
MASSAGE YOURSELF
Massage stimulates,
pacifies, balances body
and mind.

22. HEALTHY DIET
• DIFFERENT COLOURED FOOD
• FRUITS
• GREEN LEAFY VEGETABLES
• NUTS
• PULSES
• EGG
• MILK
• SALAD

23. SEX
SAFELY ENJOY IT
A sex therapist can be a
psychiatrist, a marriage and family
therapist, a psychologist, or a
clinical social worker.
Not a "bigger hammer" there to
coerce a person who wants less
sex into wanting more.

24. SLEEP
Mid-day nap
A nap can not only make you feel better, but can
reverse the effects of poor sleep by restoring
hormones and proteins involved in stress and
immune health.
The fact that poor sleep can increase stress levels
and suppress immune system activity is well-
established
Slumber,
a nap,
sleep

25. STRESS FREE DAYS, HEALTHY MIND,
WONDERFUL LIFE
LIVE YOUR LIFE
THROUGH
Live in the present,
weigh everything,
improvise a solution out of all the
puzzles of life.
Enjoy each moment of life

26. Thank You
babuappat@gmail.com
webtuitions@gmail.com