Stress Management

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WHAT IS STRESS ?
Stress is the
HELP ME!
Stress is the
reaction people
have to excessive
pressures or
demands placed
upon them.
2

WHAT IS STRESS ?
Stress is the “wear
and tear” our
minds and bodies
I HATE YOU
minds and bodies
experience as we
attempt to cope
with our
continually
changing
environment 3

Stress is a part of every one’s life. But it should
not be greater than an individual’s capacity to
handle stress.
S = P > R
Stress occurs when the pressure is greater than the resource.

DO YOU SMILE
SMILE INDEX.
• WHAT IS YOUR SMILE INDEX?
• A CHILD SMILES 400 TIMES A DAY.
• A CHILD SMILES 400 TIMES A DAY.
• AN ADULT “ HARDLY” SMILES.
• DEAD BODY DOES NOT SMILE AT ALL.
• SMILE IS INVERSELY RELATED TO
STRESS.
• RATE YOURSELF ON SCALE OF 100.
DO YOU RATE YOURSELF LESS THAN 40 ?

Anxiety
Fear
Depression
Anger
Sadness
IF YOU
FEEL OR ARE
SFFFERING
FROM
Sadness
Acidity
Ulcers
Heart ailments
Blood Pressure
Kidney problems
Diabetes

IF YOU FEEL/SUFFER FROM
• Aches and pains in the
body.
• Frequent bout of cough
and cold.
• Diarrhoea or constipation.
• Sense of loneliness and isolation.
• Moodiness.
• Irritation or short temper.
• Agitation, inability to relax.
• Diarrhoea or constipation.
• Nausea, dizziness.
• Chest pain, rapid
heartbeat.
• Memory problems.
• Poor judgment.
• Inability to concentrate.
• Seeing only the negative.
• Constant worrying.
• Nervous breakdown.
• Isolating from others.
• Eating more or less.
• Nervous habits (e.g. nail biting,
pacing).
• Disturbed Sleep.
• Using alcohol, cigarettes, or
drugs to calm down.

YOU ARE IN SERIOUS NEED OF
STRESS MANAGEMENT
10

CAN WE REMOVE STRESS COMPLETELY FROM
OUR LIFE.?

We need Stress for:
• Moving ahead in Life, Overcoming Challenges etc.
• It’s a built in mechanism in us which help us in deciding
whether TO FIGHT or TAKE FLIGHT in a tough
situation.
situation.

BUT
THE PROBLEM IS…..
VERY SMALL THINGS
MAKE OUR LIFE
13
MAKE OUR LIFE
MISERABLE…

15
You are the creator of your own Stress.
Negative thinking about
We become the prisoners
of our own Creation.
Negative thinking about
(a) Self (b) Others (c) World
causes Stress.

Why Stress Happens?
• When a situation/condition is not Acceptable to us
• When we want to do/get something but are unable
• When ego is hurt (feedback, comments, criticism…)
• When we loose something which we feel as important
• Stress is mostly due to
– Fear (of Future)
– Worry (about Past)
• It is always due to the perception of Mind
Different people ‘feel’ different stress levels for the same situations
16

EFFECTS OF STRESS
• WHEN S = P > R

COSTS OF STRESS
80% of all modern diseases have their origins in
stress.
In the UK, 40 million working days per year are
lost directly from stress - related illness.
Costs in absenteeism to British industry is
estimated at £1.5 billion pounds per year. 18

MANAGING STRESS
• For managing stress, one has two choices:
• Either,
• One should attempt to control outside situation
• One should attempt to control outside situation
or
Control his own reaction to situation.
• The outside situations are never in control so the
only thing one can control is own self and own
reaction.

MANAGING SELF
FIRST KNOW, “ WHO I AM”

INTROSPECT
Who listens behind the ears?
Who tastes behind the tongue?
Who smells behind the nose?
Who speaks using vocal cord?
Who watches dreams when body is
Who watches dreams when body is
asleep?
It is me who does all that, using
my body.

REALITY
• When You leave and everything is left here only.
• The day you leave this body , your dearest one will cremate your
body, same day.
• You are just playing various roles with this body.
• You are just playing various roles with this body.
• All roles, responsibilities and relations are with this body only
and that too for one life time only.)
• One day current role with this body and film will end but the
theatre in this world shall continue.
 Remember: The world was existing before you and shall exist
even after you. Why worry!!
 All roles should be played only. Do not take them too seriously.

Ventilation
• “A problem shared is a problem halved.”
– Develop a support network through friends or
colleagues to talk with. It’s not always events that are
stressful but how we perceive them.

Humour
• Good stress – reducer
• Applies at home and
work
• Relieves muscular
• Relieves muscular
tension
• Improves breathing
• Pumps endorphins
into the bloodstream –
the body’s natural
painkillers

Change Your Lifestyle
• Diet
• Quit Smoking and
Alcohol
Alcohol
• Exercise
• Leisure
• Relaxation

Exercise
• Uses up excess energy released by
the ‘Fight and Flight’ reaction
• Improves blood circulation
• Lowers blood pressure
• Lowers blood pressure
• Clears the mind of worrying
thoughts
• Improves self image
• Makes you feel better about
yourself
• Increase social contact

Sleep
• Good stress reducer
• Difficult to cope when
tired
tired
• Wake refreshed after
nights sleep
• Plenty of daytime
energy

Avoid acting angrily or impatiently even
Avoid acting angrily or impatiently even
Always be diplomatic and tactful
when you are frustrated.
Expressing anger usually results in direct or
indirect retaliation, which surely increases
stress.
when you are frustrated.
Expressing anger usually results in direct or
indirect retaliation, which surely increases
stress.

Never compare yourself with
others.
Spare some time to help others.
Neither think of the mistakes
Golden Principles of
Stress Free Living
Neither think of the mistakes
done in the past nor worry about
future.
Try to solve only one problem at
a time; also remember ‘time is a
great healer.

Consider your critics to be
your well wishers.
Never think of taking revenge.
Forgive & forget.
Laughter is an antidote to
Golden Principles of
Stress Free Living
Laughter is an antidote to
stress.
Surrender all your worries to
God and relax.
Check your mental traffic
from time to time.
Practise meditation for 15
minutes daily.

24 Published Research Studies imply that those
24 Published Research Studies imply that those
who believe in GOD have less stress and live a
who believe in GOD have less stress and live a
longer healthy life
longer healthy life

START YOUR DAY
WITH YOGA / EXERCISES
AT LEAST FOR 30 MINUTES

Let the day begin with positive
thoughts.
Believe in yourself

When you feel you are about to lose
When you feel you are about to lose
your temper take a deep breath

Eat at Regular Intervals
EAT ACCORDING TO YOUR AGE
AND SEASON.

Do not carry the
Office work to home
and Home work to Office

Listen to people around you intently

Reserve the weekends
for Relaxation & recharging

Smile as many times as possible

Make your working place a Pleasant place
Remove all clutter

The illiterate of 21st Century
will not Be those who can
not read or write,
But those who can not learn,
R Ravindra Kumar
But those who can not learn,
unlearn and relearn

YOU WANT YOUR DREAMS
TO ……………
TO ……………
Commanding the Giant Within
Commanding the Giant Within

 Visualize
Visualize

 Verbalize
Verbalize

 Emotionize
Emotionize

 Emotionize
Emotionize

 Prayerize
Prayerize

 Actionize
Actionize

•VISUALIZE
•VERBALIZE
•EMOTIONALIZE
COMES TRUE…………………..
Commanding The GIANT Within
•EMOTIONALIZE
•PRAYERIZE
•ACTIONIZE

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fy

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MIND 🧠 🏋 ♀ POWER
VISUALIZE,
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EMOTIONALIZE,
PRAYERIZE
AND ACTIONIZE YOUR DREAMS
Shri. R RAVINDRA KUMAR, Passionate Coach, Mindful Speaker and
Trainer Having 30years of Experience. Will guide you to fulfill YOUR
DREAMS using your 💪 Giant Within 🌺 .
👉 How to Explore Power Thinking OF YOUR Subconscious MIND
The day you know how to use your Mind, you are no more a slave to your 💜
Heart ,but you become a MASTER to your Emotions, and Successful life.
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December is end of this year 2020, we have face lot of Challenges during this
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🌹 Search InnerMap of 💓 Heart for Mind 🧠 Power 🌹
Shri. R RAVINDRA KUMAR, Passionate Coach, Mindful Speaker and
Every Action and Emotion is preceded by a Thought. Remember my dear Friends that Life Success
is Mental Game and You WIN WITH YOUR POSITIVE THOUGHTS You can change
your Future by simply changing how you THINK about it?
Heartfelt feelings will automatically radiate through your actions and words and shall open the
door for good things to flow positively into your life.🙏

Stress Management

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