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C11 a practical approach to stress management final
- 2. Workshop Details • A journey to inner‐self • Introduction of participants • Group guidelines • Objectives of this workshop • Definition of stress and origin of stress • Causes and signs of stress • Break 15 minutes • Coping with stress • Some practical approaches to address stress
- 3. Introduction of the participants Select a partner and introduce yourself to your partner • Your name • Name of your organization • The position you hold • Your work in brief • How you are feeling today?: Physically and emotionally (In the scale of 1 to 10‐one being the lowest) • Your expectations out of this workshop and • What causes you stress? • Remember, your partner should introduce to you to the plenary
- 4. Group guidelines • Everyone is good and doing their best (even when we make mistakes or unknowingly offend others). • Listen deeply, even when it is difficult. • Respect each other. • Be compassionate to yourself and others. • Try new things in order to learn. • Participate as much or as little as you want. • Challenge one other… and teach gently. • All emotions are welcome. • Not all conversations will be finished. • Confidentiality • Other guidelines?
- 5. Objectives of the workshop • Define stress and understand that stress is positive, unavoidable part of everybody’s life • Recognize symptoms that tell when you have chronic stress overload • Indentify those situations in your life that cause the greatest stress • Identify those actions which add to your stress
- 6. Objectives continued • Change the situations and actions that can be changed • Deal better with situations and actions that cannot be changed • Create an action plan for work, home, and play to help reduce and manage change and most importantly help others • Present simple, practical and authentic measures to address them
- 7. What is stress ? The definition of “stress” is body’s physical response to a perceived demand or threat There are two main components: • There is a physical component that is to say body’s response to stress • And a mental response which is perception
- 15. Causes of stress • Negative thoughts • Focus on negative elements • Over generalizing • A small negative situation is perceived negatively • Self blame/criticism • When the person feel they are not good enough • Exaggerating the situation • Negative thoughts of a situation
- 24. Coping with stress Positive and negative stress What are positive, healthy ways of dealing with stress? What are negative or unhealthy ways of dealing with stress?
- 34. The best ways to address stress Deep breathing The four stages of breathing • Why Is Oxygen So Vital? • Oxygen is the most vital nutrient for our bodies. It is essential for the integrity of the brain, nerves, glands and internal organs. • The brain requires more oxygen than any other organ. If it doesn't get enough, the result is mental sluggishness
- 35. Benefits of deep breathing • Oxygen Purifies the Blood Stream • Medical Science Verifies Oxygen's Importance • Improvement in the quality of the blood • Increase in the digestion and assimilation of food. • Improvement in the health of the nervous system, including the brain, spinal cord, nerve centers and nerves
- 36. Benefits of deep breathing • Rejuvenation of the glands, especially the pituitary and pineal glands. The brain has a special affinity for oxygen, requiring three times more oxygen than does the rest of the body. This has far‐reaching effects on our well being. • The lungs become healthy and powerful, a good insurance against respiratory problems. • Deep, slow, yoga breathing reduces the work load for the heart. • Relaxes mind and body
- 37. The best ways to address stress Yoga/Meditation • A mind that is in the present moment is meditation. • A mind that is calm, without hesitation and anticipation is meditation. • A mind that has become no mind, and has come back to its source is meditation. • An inward journey with Meditation
- 38. The best ways to address stress • Meditation is diving deep within.... at this moment. • Bring the mind, which is all over the place, back to its source. • In meditation ‐ your mind is alert, and all other organs are in deep rest. • Repose in the cool, calm, serene depth of your Being. • Let go ‐ of anger and events from the past
- 39. The best ways to address stress • Let go ‐ of desires and planning for the future • Meditation has two important benefits: • Meditation prevents stress from getting into the system • Meditation releases accumulated stress that is in the system • Healing power of meditation is more than any medicines or nutritious food • Release of past impressions or Karma
- 41. Negative ways of dealing with stress continued Smoking • Many people use cigarettes as a coping mechanism. In the short term, smoking seems to relieve stress. But in the long term smoking is very harmful. Sugar • Sugar has no essential nutrients. It provides a short‐term boost of energy through the body, resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor concentration, and depression. High sugar consumption puts a severe load on the pancreas, causing more stress Salt • Salt increases the blood pressure, deplete adrenal glands, and causes emotional instability. Use a salt substitute that has potassium. Avoid junk foods high in salt such as bacon, ham, pickles, sausage, etc.
- 42. Conclusion In summary: • Balanced diet with plenty of leafy, green vegetables and fruits • 7‐8 hours of sleep • 8 glasses of water • 30 minutes of exercise and stretching • 15 minutes of deep breathing • 15 minutes of meditation • A positive attitude to life