The document discusses stress management and provides advice from various spiritual texts and figures. It defines stress and explores its physical, chemical, and emotional causes. It describes the optimal stress level according to Dr. Hans Selye and provides tips for managing stress through spiritual practices like yoga, meditation, maintaining equanimity, and cultivating qualities like patience, optimism, and compassion. Maintaining a balance of the three mind qualities (gunas) of sattva, rajas, and tamas is important for a stress-free life.

1. STRESS MANAGEMENT
BY
Dr. S. RAM MOHAN, I.R.A.S.
Additional Member - Finance
Railway Board

2. THIS IS THE AGE
OF THE HALF READ PAGE
AND THE QUICK HASH
AND THE MAD DASH
THE BRIGHT NIGHT
WITH THE NERVES TIGHT
THE PLANE HOP
WITH THE BRIEF STOP
THE LAMP TAN
IN A SHORT SPAN
THE BIG SHOT
IN A GOOD SPOT
AND THE BRAIN STRAIN
AND THE HEART PAIN
AND THE CAT NAPS
TILL THE SPRING SNAPS
AND THE FUN’S DONE

3. “The Vedanta is an integrated philosophy of a two-
fold, dharma namely pravrthi or outward-directed action
and nivrthi or inward-directed meditation which together
form the means for the maintenance of the world on an
event keel; for they are verily the means of the
'abhudaya' (social welfare), and nisreyasa, (spiritual
growth) and fulfillment of all beings."
- Swami Vivekananda

4. Mental Activities
• “Man the Unknown” – Dr. Alexis Carrel
[The Nobel Prize in Physiology or Medicine
1912]
• Intelligence alone is not capable of engendering
science.
• Intuition, Clairvoyance (Sixth Sense), Telepathy
• Reading of Thoughts [scientific, Aesthetic and
religious]

5. DICTIONARY : STRESS
PHYSICAL, CHEMICAL OR EMOTIONAL
FACTOR TO WHICH AN INDIVIDUAL FAILS TO
MAKE A SATISFACTORY ADAPTATION AND
WHICH CAUSES PHYSIOLOGICAL TENSION

6. STRESS MEANS DIFFERENT THING TO
DIFFERENT PEOPLE
ENGINEER: FORCE/UNIT AREA

7. METEROLOGIST:
PRESSURE
CONDITIONS OF
THE ATMOSPHERE

8. BIOLOGISTS
CONSTRAINED
CONDITIONS OF
CELLULAR
EXISTENCE

9. ACTOR/SPEAKER
INTENSITY OF
UTTERANCE
GIVEN TO A
SYLLABLE OR
WORD

10. WHEN THE EMOTIONS OF ANGER,
FEAR, JOY OR SORROW ARE NTO
STIRRED, THE MIND MAY BE SAID
TO BE IN THE STATE OF
EQUANIMITY. WHEN THESE
FEELINGS HAVE BEEN STIRRED,
AND THEY ACT IN THEIR DUE
DEGREE THERE ENSURES WHAT
MAY BE CALLED ‘THE STATE OF
HARMONY’
CONFUCIUS

11. DR. HAN’S SEYLE DEFINES IN THE
BOOK “THE STRESS OF LIFE” THE
GOAL IS NOT TO AVOID STRESS.
BUT IN ORDER TO EXPRESS
YOURSELF FULLY YOU MUST FIND
OUT YOUR OPTIMUM STRESS LEVEL
AND THEN USE YOUR ADAPTATION
ENERGY AT A RATE AND IN A
DIRETION ADJUSTED TO THE
INNATE STRUCTURE OF YOUR MIND
AND BODY

12. ANATOMY OF STRESS
•Dormant desire for self expression
•Stress is a non-specific response. It’s a subjective
phenomenon
•Stress is a motivator-source for individual achievements
•Stress should not move from psyche plane to somatic plane
•How to improve the mind using the mind itself

13. STRESS OCCURS WHEN:
• changes take place in the physiological or psychological
equilibrium
•Survival is threatened the threat may be real or imaginary
•Self image is threatened, the threat may be real or
imaginary

14. •When there is an unresolved conflict in the conscious or
subconscious mind
•Desired goal becomes elusive or unattainable
•Personal loss is encountered, loss may be real or
imaginary .Like recent shooy out in U.S.A. by an Indian
Investor
•Dead lines are encountered.

15. STRESS MANAGEMENT
Stress is the impact of physical and mental activities.
Brain activities.
0-3 activities per second - Deep Sleep
3-7 activities per second - REM
7-14 activities per second -unfocused day
dream
14- 28 activities per second - focused
Stress -switch up
Unwind - Destressing

16. GOOD ASPECTS OF STRESS:
-We need stress - gives extra mileage and adrenaline
flow.
-Too much stress
Due to: complexity of present life
and increasing ambitions
NOT fight it sit and take it
Should be a physical response

17. Internal Stresses
Important: Time Management
Emotion Management
E.g. beating stupid child

18. Spiritual influence

19. External Stresses:
* E.g Bereavement, house shift,
divorce etc.
* Medical causes

21. Neurotheology
• In the new field of “neurotheology,”
scientists seek the biological basis of
spirituality. Is God all in our heads?
• Last year the American Psychological Association
published “Varieties of Anomalous Experience,”
covering enigmas from near-death experiences to
mystical ones. (Transpersonal Psychology) and
PEAR Group.
• Neurotheology is stalking bigger game than simply
affirming that spiritual feelings leave neural
footprints, too.

22. The Secret Life of the Brain
Richard Restak, 2001

23. Some results
• Attention: Linked to concentration, the frontal
lobe lights up during meditation
• Religious emotions: The middle temporal lobe
is linked to emotional aspects of religious
experience, such as joy and awe
• Sacred images: The lower temporal lobe is
involved in the process by which images, such as
candles or crosses, facilitate prayer and
meditation
• Response to religious words: At the juncture
of three lobes, this region governs response to
language
• Cosmic unity: When the parietal lobes quiet
down, a person can feel at one with the universe

24. Mantras and Brain

25. Ideation
• Key identity of a ‘Knowledge Worker’
• Ideas are all around – You have to pluck the
right one from thin air and use [Neurotheology or
Spiritual Intelligence]
• Malcolm Gladwell - Blink : The Power of
Thinking Without Thinking
• Blink is about the first two seconds of
looking--the decisive glance that knows in
an instant.

26. SATTVIC quality leads to success and stress – free condition
“Liberated from attachment not uttering “I”, endowed with the power to
sustain and enthuse, unaffected in fulfillment or failure such a performer
is said to be sattivic.
Sense of well-being not dependant on situations is total freedom. Sri
Ramana says such a freedom is in the nature of one-self.
•Atma and Anatma – The non-variable and the variable . Various role.
•Inner leisure comes when you know that you are not the role but the
actor. [Vidyaranya]
•With this knowledge you can take more challenges like an
accomplished actor.
•‘Self talk’ and ‘Self Enquiry’
•Leader
•You are ‘valuable’ and you are Brahman – Not dependant on ‘others’
assessment of ‘Self worth’

27. •Increase SQ (Spiritual Quotient), SQ is the element in everybody’s
personality that gives you to others as trustworthy or flawless
•Remain always optimistic
Rainbow in a gutter
•SQ comes from a basic level of contentment and absence of greed
•Optimist leads to optimal solution Win-Win for all
•Find ‘quality’ time amidst work
Learn to ‘pause’ during work
‘Pranayama’ or ‘Meditation’
‘Unclosing’ your mind
•Listen (Sravana)
•Sahana vavatu
Sahanau Bhunakthu

28. •Synergy in Work place and giving credit to others
•Develop compassion
Karuna, Mudita, Upeksha
• Power of positive thinking
•96 nadis when you think positively positively the nadis open up
•Control the negative thoughts like a warrier cutting the every soliders as
they come of gate [Sri Ramana)]
•Watch you mind always
•When you notice negative thoughts develop a positive affirmation
[ PRATIPAKSHA BHAVANA]
•Do not psychologically analyse the origin of negative thoughts. Try to
get an insight into the nature of the Self [Sri Ramana]
•Have PATIENCE
Reality is the supremely positive presence of God within you.

29. • Patanjali : five states of thought power (Chitta)
1. Very disturbed state(vikshipta)
2. Disturbed state (Kshipta)
3. Dormant (Moodha)
4. Concentrated (Ekagrata)
5. Thoughtless State (Nirodha)
•Preponderence of rajas and thought power in Kshipta state _Arising
of desires, their fulfillment gives ‘temporary pleasure’ – non fulfillment
gives tension.
•Growth of dormant (Moodha) states of thought power arises –
slothful and ignorant
•Sattic predominates –thought power in the state of concentration (eka
grata) tends to
•Thoughtless (Nirodha) – gives rise to serenity – eternal peace – Bliss
•Three balls in the hand of juggler (Satva, Rajas, Tamas)

30. •Preponderance of rajas gives rise to tensions and conflicts,
competition, desire for grabbing barrier in conflict settlement, non-
effective information system, and undestined Prestige Issues.
•Preponderance of Tamas – terrorism and conflict out of expression
of anger decresing tolerance non-co-operation, negative
relationships, fear of future, inactivity, work accumulation
•Preponderance of Sattivic- combines the sense of social
responsibility, morale amiability and ‘open-window’ approach.
•For stress- free working the three gunas are to be in equilibrium.
•Avoidance of tension and attainment of peace by attaining sattivic
through practice of yoga.
•Mundaka Upanishad – Acquire_ peace by purifying the inner senses
though piety and knowledge by continuous meditation.
•Practice of Yoga rules out latent tendencies of negativity and gives
birth to happiness.

31. •Anger Management - They are blessed ,who ,by their wisdom,
can control their anger even as water subdues a conflagration.
A man who loses his temper loses his power of judgment as
well. He is insensible to right and wrong. He does not know at
that time what he is doing or speaking. Even as a serpent casts
off the slough by its effort, should a man cast off his anger by his
forbearance. Then alone can he be called a man.
Gems from the Ramayana, Sundarakanda.
•Dharma : Action that sustains quality of life – Corner shore of
society.

32. Yama
• Dharma
Niyama
• Yama: Means the quality of transactions at the interpersonal level
• Niyama – Inner Measure of ones interpersonal relatedness
• Three elements
7. Concpet of a boundary within which one acts
8. Implication of one’s action to others
9. Quality of one’s action i.e, its implication to the Self
• Key words from Gita
NAHI KASCHITKSHANAMAPI
JATU THISHTATYAKARMAKRITI (B.G. 3-5)
Action is central to creativity (Rajas) Inaction is the characteristics of
Tamas.

33. 1. Prescribed Duty
NIYATAM KURU KARMATVAM
(B.G. 3.7)
Perform your assigned duty with core-competence, non performance
leads to breakdown of rhythm on the Society.
6. Job Content
KARMANOHYAPI BUDDHAVYAM
VIKRAMANAH AKARH ANASEHA (B.G. 4.17)
Job-content is key to task accomplishment – knowledge of the
chain reaction of your job – Emphasis on holistic knowledge in an
undertaking. Job content and allocation and the need for co-
ordination action.

34. 1. Correct Practice
ABHYASENA TO KAUNTEYA
VAIRAGYENA CA GRHYATE
Constant endeavour and firm determination for task accomplishment.
6. Perfection and fulfillment
SVE SVE KARMAINYA BHIRATHAH
SAMSIDDHIM LABHATE NARAH
Pursue your job suited to your core-competence deligently.
11. High Ambition
KANKSHANTAH KARMANAM SIDDHM
SIDDHIR DHAVAT KARMAJA
(B.G. 4.12)

35. Higher the ambition, subtle the result – not enough to stop but have
dedicated pursuit
2. Duty and Obligation
KARTAVYANITI ME PARTHA
NISCHITAM MATA MUTTAMAM
(B.G. 18-6)
Lack of discipline _Chaos
Awareness of obligation and duties.
9. Total Excellence
NA KARMANA NAPRAJAYA DHANENE
TYAGENEIKE AMRITATVA MANASU:
AMRITA: Pinnacle of Perfection or Excellence in
performance
Thyaga refers to total commitment and dedicated knowledge
based application and result oriented motivation.

36. "YADEVA VIDAYA KAROTI SRADDHAYA, UPANISHADA,
TADEVA, VIRYAVITTARAM BHAVATI (Chandogya 1.1.10)
Yadeva Karoti: whatever is done
Vidyaya: through know-how
Sraddhaya: through faith and composition
Atma, sraddha in my capacity (to rise to the occasion)
Upanishada; through deep-thinking and contemplation.
Action done with these three energies behind then alone
become not only efficient (viryavat) but more and more
perfectly efficient (Viryavattaram)
Knowledge to be infused with the energy of human
motivation.
Buddhi yogam, Enlightened person.
Persons are individuals who transcend their merely
organic individuality in conscious participation
(Julian Huxley)
Change from individual to 'person'.

37. • Yoga: Three definition
• -SAMATVAM YOGA UCYATE
• YOGA IS EQUANIMITY
• - YOGA: KARMASU KAUSALAM
• Yoga is efficiency in action
• - Duhkha samyoga yogam
• Vedanta is the scheme of human
possibilities - mind enthroned over matte
psycho social evolution

38. • -YAT BHAVAM TAT BHAVATI
• Story of Zen Master and disciple
• JBS Haldane
• - Two observations of profound
significance. Einstein's Discovery that time
and space are aspects of the same kind of
relationship
• - Distinction between two particles of the
same kind is not absolute

39. 21. Don't do that:
Don't think in negative way
Negative expression trap you into stress mode
Phrase and think in an open way
Instead of don't do 'X' why not do 'V'?
gets positive response further.

40. • TATTVAM ASI - Unity of Life.
• Vedanta says enormous energies are
dormant in every one of us, every being
and non-being entity in the world.
• Infinite Energy of Pure Consciousness -
• -Cit Sakti-
• YA DEVI SARVA BHUTESU SAKTI
RUPENA SAMSTITHA

41. • HRD comes not out of this – as you consider everybody as worth as
each is sacred – each job is sacred.
•Personality - Persona means ‘mask’
• Removal ‘ Persona’ before Personality Development
• “Be as you are” – through Self Enquiry
•Personal Management – Become free from internalizing situations
•Prioritizing Major – Minor
•Accomplishment through professional approach – Man walking with a
torch light
•Concentrate in the next 10 feet.
•Do not come under the tyranny of ‘raga’ and ‘dvesha
•Analogy fo rocket
Desire is a capacity (Sakthi) you can have desire as long as
you can have them and they don’t have you!
•The result of every action is a prasadam from God

42. • Synergy in Heritage Text:
• The Spirit of cooperative endeavour is delineated in the
10th Mandala of Rig Veda in the Purusha Suktam. It - a
great cooperative endeavour undertaken with profound
devotion by the entire community. Here a symbolic yagna
was performed, out of which the created beings and natural
beings took their form.
• Thus the purpose of - attaining totally their individual minds
with the total mind of cosmic consciousness.
• This represent what Zalemik later termed as spontaneous
cooperation".
• This is achieved by reducing the proportion of pravrithi and
increasing nivrithi.
• Thus the process of realizing unity in the midst of
differences and ekatmanubhuti is achieved. Basis for
'synergy' or Stephen - covey's "win-win" attitude.

43. • Espoused - Theory in Indian Heritage
• Blind adherence to theories or rituals leads to
considerable loss. A dynamic change in consciousness
is essential.
• This is exemplified in Srimad Bhagavatam. When young
cow-herds sent by Krishna to get food approached the
Brahmins performing "Angirasa Yagna" for accession to
heaven, they were refused food by the Brahmins. But
the wives of the Brahmins, intuitively realizing the Divinity
of Krishna, came rushing to him with offerings.
Eventually the Brahmins, realizing that their had lost due
to this dyed-in-the wool adherence to rituals, cursed
themselves - their three-fold birth, learning, vow of
continence, pedigree etc., which made them impervious
the touch of Divinity.

44. • The solution is found in Bhagavat Gita's work ethics
approach "work well done is Verily Yoga (BG II 50)." Let
not results of your actions become your motive. You
shall not also be attached to inaction. The theme
unfolds with grater clarity in the subsequent chapter. A
clear cut differentiation is made between the action to be
done (Karma) the work to be avoided (Vikarma) and
finally the absence of both i.e. inactivity (akarma) from a
holistic perspective Krishna declares that he alone can
accomplish everything who distinguishes between in
activity and activity in inactivity.

45. • Taitreeya Upanishad says "your present package of Praja,
Karma, and Dharma cannot bring in success. Only by
Tyaga, unlimited success can be attained".
• The Taitrhreeya Upanishad thus puts to an end that
theory that abundance of resources like work-force (praja)
skills (Karma) and finance (dhana) would assure success by
themselves. It is imperative to introduce necessary
process-changes by giving up irrelevant actions.
• Sri Bhashyam of Ramanuja distinguishes "Karma; as
routine activities (sthula) and akarma as sukshma or latent
power. Thus the physical and intellectual activities have
their respective roles.

46. • The coordination of the managerial activities is depicted
int he Katopanishad's Charioteer Matrix.
• Atma - the Charioteer
• Sareera - The Chariot
• Buddhi - Driver
• Manas - rein holder
• Indryas - horses.

47. • Antahkarana and Problem solving:
• Normally the decision making process is done
through the three tiers of manas - Buddhi - Ahankara
interface dealing with ordinary, complicated and complex
situations. The better type of managers develop their
antahkarana - intuitive capacities - transcending the
Jnannendriyas.
• Emerson calls it as the "inner gleam" which is the right
instrument to advise on complex decisions.
• The "vrithi and samskara" act at conscious and sub-
conscious levelstto influence the final decision. Ina
person who has developed an in inner gleam and inner
knowledge, antahkarana helps him to arrive at the right
decisions. The inner gleam is developed through
following the right path Buddha describes them as Right
Faith, Right Aspiration, Right Speech, Right Conduct,
Right Livelihood, Right Effort, Right Mindfulness and
Right Contemplation (Noble Eightfold Path)

48. •Stress through argument Vedanta does not tell you not to avoid argument.
Teaching of Vedanta is through discussions – Analysis through
discussions.
Start “This is how I perceive”
• Vedanta shifts the focus of your attention from your mind to yourself _
introversion
•You are beyond thought
•Look at yourself as a possession of Iccha, Jnana and Kriya sakthi, free from
their tyrannies – focus on self which is more than walking, thinking and
doing.
•Vedanta does not change natural factors but changes your vision.
•TARATI SOKAM ATMAVIT
One who knows the Self crosses sorrow
NA CET AVEDIT MAHAT
VINA_STIH
If you do not recognize Brahman here the loss is infinite
(Keno V5)
Anyone who knows the Supreme Brahman become Brahman indeed
Brahman vid Brhmaiva Bhavati
(Mundaka IV II )
•Be prayerful

49. • Distinguish between events/occasions and on our own Self
Janakas’ reaction to his Capital on fire
• his ability to distinguish
•Delegation of powers
•Trust on the subordinates
• Reaction to a rat coming to us. We assume that rat has assumed
our size!
• When emotions take over, we fail to see things as they are
• Reacting too quickly
• When we are worried, when event of greater magnitude occurs,
we fought the earlier problem.
In yoga, we try to create it ourselves and being in that condition
-Mahat
• Yogic , wisdom – Hanuman’s response to Surasa, Simhika and
Lankadevi

50. •When you come down from Mahat – a Universal Consciousness to I-
sense a lower consciousness you suffer.
•We think we are not the only one to attend to our problems -> Stress
•See things in totality
•When you rise to higher level of consciousness, you can see things with
a perspective - like seeing ground from tall building.
Sri Ramana or Sri Ramakrishna – Yoga teaches this
•Dying Man and Tailor
•Respond, not react
•Sit back and enjoy the whole show
•Surrender takes away philosophy from Devotional text
•Trust slows stress
Father walking with Children

51. •Wisdom comes out of contemplation. We need not get into the situation again like
the foolish tiger.
•Counsel of the Swan in Shanti Parva of Mahabharata
•Do not be a heart-wounder in speech or deed
•If anybody tries to wound you maintain peace
•Higher value is forgiveness,
•Of Vedas, the end is truth. Of truth the end is self-control , of self-control the end is
liberation.
•Resent the impulses of anger, ambition, hunger and lust. Then you become a sage
•Attend to the great saints
•Wait for your tunes, stainless
•Do not condemn the Universe or fault-find
•Futile are the offerings of an angry man
•Truth is the ladder to peace
•You become as the company you keep

52. FINALLY, RELAX AND BE AS
YOU ARE!
"I AM THAT I AM“
"KINGDOM OF GOD IS WITHIN
YOU“
"YOGAH KARMASU KOUSALAM"

53. STRESS CONTROL – PRACTICAL HELP:
1. Physical control
Improve physical conduct; better sleep, better exercise,
better eating

54. 2. Emotional control:
Self-esteem helps

55. 3. Spiritual control:
Tranquility, Meditation, Japam

56. 2. Stress Defences:
Avoid Stress factors, keep balance

57. PART I ASSESSMENT
Step (1): Prepare Activity Chart
1. Perception: How much you are in control
H - M - L (on control)
1. Activity: Is it possible to control more.
2. Note VH - H - M - L events
Detailed scoring for each item

58. 3. Meyer Freedman: Are you
type A or B
stressful laid back
Achievement calm,
Oriented unambitious
Achieve a balance between extremes
Madhyamika of Buddhism

59. 4. Emotion Log
• What you are doing
•How you feel about it
•What you are thinking
•How are you balancing

60. 8. LIFE-LOTTERY
Getting a clear picture of what is that you want to do, can
be the first step in clearing away many stresses.
Prepare a chart-
What you are good at
What you have done long ago but have not done ever
since
What you think will be good at
Yes No New

61. 9. More than tangible
• What you like your emotional life to be?
• Similarly for spiritual life
• What you believe in
• What you want to know more about
• Spiritual support available to you in any form

62. 10. Are you assertive?

63. Physical check
Emotionally induced illness
Emotional and spiritual check, restless, frustrated, ,
mood swing
Depression

64. PART II
DESTRESSING:

65. 1. SELF ESTEEM should be high
Note down all small achievements you have
made in the day
Repeat this each day
Bleak picture of yourself goes off

66. HANDLING CONFRONTATION
Don't tense up
Avoid body language of tension
Don't smile or laugh when others
say disagreeable thing
Nod a lot
Adopt open postures
Let the first word be in agreement

67. 3. DON'T BURY YOURSELF:
No procrastination
PLAN!
Live for today
Be Mindful
Take things as they are

68. 4 Captive ideas
Carry a Note book

69. 5 . Stress Workout
Self-motivation
Choose something you enjoy
Add value - music, literature
Walk with a friend

70. 6. Environmental Stuff
List whatever is wrong with the present
workplace
List anything that makes it unpleasant
Combine convenience with aesthetics

71. 7. Laugh
Break out of stress loop

72. 8. Unloading
•Commit most information to the paper
• Put daily action list on paper

73. 9. YOU ARE WHAT YOU EAT

74. 10. Breaks
Take a series of short breaks between work flow
However smooth it runs, or Prepare to break in term

75. 11. When in rage
Take deep breathing and analyze
smile

76. 12. Aroma therapy

77. 13. Ritual relaxation
Daily ritual
Weekend ritual

78. 14. Have a mentor
Somebody to talk through your problems.
Though not frequent contact regularly
Don't get emotionally mixed-up with your mentor

79. 15. Stage fright
• for presentation, have mile stones - PLA N
• run-thro' emotion
• write keywords

80. 16. Pushing waves
17. Diaphragm Breathing
18. Low-stress travel

81. 19. Good talk
Break your activity into small chunks
Positive social Interaction, not back biting

82. 20. Pat on the back
If there is more to do then put yourself on the back
Take yourself a guided tour of benefits

83. 21. Don't do that:
Don't think in negative way
Negative expression trap you into stress mode
Phrase and think in an open way
Instead of don't do 'X' why not do 'V'?
gets positive response further.

84. 22. Medicinal Reading (not for peaks) but especially for
chronic stress
find two slots everyday for reading
Fantasise-- read fiction
Travel fiction,
comfortable chair
t.v.
games

85. 23. Sulkers:
Ignore sulkers. Be positive when they don't sulk
If you don't succeed in that, tell them you are ready to
help
Traditional components of sulking
There is nothing wrong with me! etc.,

86. 24. Ref: Life Lottery
Time Management:
• On a regular basis, check your personal objectives
•What are your major achievements?
Weekly assess your current targets
Keep your targets highly visible
they help you to deflect your stress by concentrating your
efforts on these key elements
when other people see them, they understand why it is
important to you and will modify their behavior
don't fret too much if a target is missed. But do something
about it.

87. 25. LISTEN WELL
Mindful listening
use non verbal clues to show you are listening like eye contact, lean
forward etc
don't fidget
Allow gaps of silence
Don't rush to fill in it
use open question
( as : those that evoke 'yes' or 'no' response)

88. 26. Commuter hell
Try another route
Train: Read, car: Try tapes
gain value from time

89. 27. Play
 As we grow old, we use to play - Laughter play
 totally lose yourself in play
 competitive sport itself is stress
 multiplayer game is also stressing
 preferably individualistic games

90. 28. Relax in parts:
Tense and relax your muscles from head to toe: Slow
breathing concentration on that particular part--
savasanam

91. 29. Agree:
With at least part of the other's statements
Distress
Reduce level of anger in confrontation

92. 30. Don't take your work home
Better organise your time
need be, work in the office
31. Café life
“What is this life full of care
we have no time to stand and stare" - W.H.Davis
'Leisure'
• go to Café especially pavement one
• Watch the world pass by

93. 32. Take holiday
Total change of place and inputs
At least a week off
Don't take your laptop/mobile with you
total break

94. 33. Spiritual path

95. 34. Bureaucrat bounce ball
• do nothing with the output
• do it your own way
• get someone else to do it
• work the system
• Raise awareness at the top levels of the system's
inadequacy
• suggest less bureaucrat alternatives.

96. 35. Because I'm worth it:
Self-esteem
Make sure you get sometime to do something you want
achieve a balance between outward / inward

97. 36. e-mail it away
write yourself a note reminder or tell somebody to do it

98. Deliberately keep your thoughts
blank
37. Go for a walk
work through them
Capture your surrounding in depth and in an overview
Let things happen in their own pace
38. Sharing Chores
job rotation and swap jobs

99. 39. Sleep
unwind first
pindown what nags you
warm bath and drink

100. 40. I did it!
Note down your achievements
moments of success

101. 41. Broken record (with others):
Repeat the request several times
Nod, Agree, 'I see' still -- with your request
42. Coherent discussion
Laser
Before a meeting, consider how to structure a
discussion
separate off different approaches
review what you want to achieve

102. 43. Music
Right type

103. 44. Fallout shelters
 Control and self image
 imagine you are building yourself a stress proof bunkers
It contains
• family photos
• your favorite paintings
• photo of scene
• A pair of slippers
• easy chair
• system

104. 45. PET solution
 give it sometime

105. 46. Happy balance between material a non-material life. At the
end of life, look back. Look at your activities - can you achieve a
better balance? get possible directions.

106. 47. Nemesis: Think
Is there anybody who has major effect on you
2.Terminate the relationship if negative, avoid stress or
3.Look to circumvent
4.confrontation

107. 48. Natural Release:
Run amidst nature

108. 49. Information overload
quick sort your mail avoid
email use filter
cut down on newspapers
return all reports more than a page
20% of documents carry 80% information
Be ruthless
Push to pull information
Balance

109. 50. Honesty:
pause before doing dishonest act.
it is not the same as "saying what you think"

110. 51. Different values:
Study of Demography Magazine
1987-1999 - 28000 individuals
people who attended religious service once in a week live 7
years longer
Service: to count upon
availability of local support network.
52. Stimulants:
At stress-times, cut down stimulants, if possible, remove
caffeine entirely.

111. 53. NO NEWS IS GOO D NEWS;
cancel your daily papers
omit watching more than one TV bulletin
no news day
internet news summary is enough

112. 54. THE TIMESCALES GAME
How this problem will be in different time scale?
how it was in the past?
how it would in the future?
Not significant, then ignore it.

113. 55. Setbacks:
Like riding a bicycle, do it after a set back,
launch another initiative as soon as possible
double the response
react quietly
thought of impending action will cut a lot of impact

114. 56. BOOMERANG COMPLIMENTS
Try being nice. It will soon become a habit.
cyclic response - you relax- others react positively makes
you more relaxed

115. 57. Children:
convert anger to amusement

116. 58. Meditation
find a focus - take a symbol
don't think of association or properties, but focus on the
entire object
Let it fill your mind
kitchen time could be a meditative time

117. 59. Pareto (Vilfredo, Italy)
80% 20%
Not for sloppiness
Greatness is not net picking

118. 60. Bully-off:
variations
61. Pampering:
Indulge in self-pampering when things get on top of
you. Go for environment under an expression that it
won't give you stress.

119. 62. Coping with change
Change continuum
COMFORT STRESS
ZONE ZONE

120. Methods to cope with change:
Write your anchors on the map with a circle around them
It could be family, friends, God
learn to love change
Note what is good about them.

121. 63. Integral Exercise:
Integrate exercise into daily life, walk to work
bring the exercise where you are e.g, climbing staircases.
64. Going to:
Take half-a-day to be with yourself

122. 65. Phone control:
Voice mail. Answering but do reply later.

123. 66. Let the sunshine in

124. 67. Low Power dressing:
tight-formal dress
stress look
informal
relax

125. 68. Go with the flow
Look for stress point in communication structure,
feed back from staff

126. YAT BHAVAM TAT BHAVATI
THANK YOU