as PDF

Stress
management
for better
Health
Dr Kala
Sivayoganathan
Consultant Eye
Surgeon
GH N’Eliya
1
The
eight
illusions
about
stress
Dellf/ hfNfyB b¥
ålÁebVd D‡kd
Dellf/ uEVe izVrc‡ld Z/‡ h¡lfkj¤c kfjrc‡ld lcVd
wwboÁbjw/kd ë/ /¦lg/
You have to be a doctor to
recognize stress and to resolve it.
Dellf/ /V¦ wwoVfk prëlw/d meceVÁ wo/kf
Stress is normal in day to day life
FuN Djc¦C¦ kje /ec‡ Dzlzä ë‡ whe¿ Dellf/kd lfâ/
/¦lg/
A little stress is good for
achievements.
Dellf/ /V¦ u¦wokd wYTlfk wo/kd hcCf, wueo
ëwêk/kd ild ë/ Z/ cv uzjr /eë
Stress is only physical, it can be
alleviated by resting.
2
The
eight
illusions
about
stress
Deuej h¦jzE bn wbVmkd, Îkkd bÁe/ec kfjrc lgNfVd, wueo
Vfbe[¦bk‡ wkewud wued /ec lgNfVd Dellf/ Fbld kj il uzkf/f
By changing your dietary habits, by
exercising a little, or by going on a holiday
stress can be avoided.
DVfld h¦odin/fVd, mfEìä ue DbmdLebVd lcewid Dellf/‡ bikfb
/¦lg/f
Other people, situations and incidents are
responsible for my stress
Dellf/kd ZVdwVd Vf/ål ofV Vf/c/Vd‡ DV¦b hz/ 14kd h¦je bz[kn
/¦lg/f
Dellf/ hfNfyB b¥
ålÁebVd D‡kd
You become stressful if you work for 14
hours continuously in your daily routine.
cc Vä kboebld Dellf/kd ëofVdwVd Vzuz.
I never get stressed
3
WHAT IS STRESS ?
Stress is a physical or
emotional reaction to any
kind of external or
internal change.
4
WHAT IS STRESS ?
• Stress is a form of pain that comes to tell you there is
something you need to change
• Dellf/ /V¦ ~y‡ ~y lgN Dzlf kfmf/ä wo/kd wbVmd kj il /¦lg/f kf/e
krc‡ Dzlf bV wêoVebk mdbjsh/kf
• Pain is a messenger that comes to tell you there is
something you need to learn
• wêoVeb /V¦ ~y ëmfVd FwiV izVrc‡ wo/kd Dzlf yb ~y‡ hzbmrc
mBue hzåwCV Elw/kf.
5
The Physical Signs of Stress
 uoizmdc FuN /ec
 Palpitations
 Gojw/d ue Deuej prj¤C hodJlfw/d DzlfbV
Dhum¦lebVd
 Abdominal discomfort
 Dprj¤C/
 Indigestion
 ou¿/ ozæc
 Increased Sweating
 uªo/eyeJ
 Heart Diseases
 DÚjzÚj hr[V/
 Hypertension
 ufwmd kzkdkgä
 Headache
 hh¦wê wêoVe
 Chest pain
 VfVdo wVe/ec
 Insomnia
 uofmf DVlgjz bn‡ whnãc
 Accident Prone
 cldhzV‡ u¦jzìc
 Addictions to alcohol
 mwä DzlfbV bC
 Skin diseases
 yw¾ DzlfbV bC
 Peptic Ulcers
6
The Mental Signs of Stress
hr[V/
Tension
ufj ilf/
Tightness
ëjzodJìc
Resistance
I͈V/ Friction
wkedh/
Anger
bjokejr yb Guilt
ëwê|V/
Criticism
wbwumkejrldb/ Tiredness
keVdmeb
Anxiety
cvuzj /ec Evasion
h¡lfkf¡/eb
Reaction
Dlªhdlf/
Discontentment
kCmdmndn Worry
wVeFbmfmdn Impatience
DV¦ceV/
Apprehension
7
Effect of Stress
Mental
Increased Irritability, forgetfulness, Decreased
concentration, Reduced judgemental power.
Behavioural
Smoking, alcohol addiction, nail biting, Withdrawn,
reckless driving, Increased or decreased Appetite,
Increased or decreased sleep, workaholic or
absenteeism.
8
External
causes
of
stress
Dellf/‡ ynheV
yeufj wudlg
FkdcVfVd wbVmd bV
wnedk/
mej¤Lkb /ckd kj il
wVeuzkf ìc hfNfyB â/
uofmdmf/
prbV j‡eb wbVmd ìc
pVceJÁ/
jepÁ h¡lfhldlf
bz¿ bV pViuV/
These
are
factors
over
which
you have
little
or no
control.
9
Dekndh bn wbVmkd;
Internal
causes
of
stress
Change of
attitude
Rj¤<Áeb
Jealousy
wwbj/
Hatred
ëMen h¡ej¤LVebVd;
Aspirations
DVbMÁ mæhleb/Vd;
Du…kej/, Rj¤<Áeb,ksojkc,
wkedh/ bzVf wod bn‡ o wc/
m…kd<fhdl kn uzk. wäbe ~y
ëmfVd henV/ kj il uzkf kjzC¦
kfufh/kf
Approach
10
Causes
or
triggers
mcieæVd ue ljvbzorc
Competing with colleagues
huN wMd¡Cf/k‡ Dzo ozæc
Being demoted
Vb íkf/ebkd
New Job
mswuV m¦Em¦kä nye wVelfãc
Events, situations
and circumstances
at work
Inadequate Qualifications
mcieæVd Dlj DzlfbV iz‡¦ä
Conflicts with Colleagues
DÚk bz[
Being Overworked
msc ë‡c ëwjedJ/c h¡keM kjVe D/ mcv mfÏc‡ mfE ìc
Being with Constant pessimists
DÚk Máow/Vd hfjf hjfmj/
Being in a Noise Polluted Environment
cVe mVdVfwêoV/kd wVeczlf hfjfmk
dBeing in a non communicating gathering
ken/ co ìc
Working according to dead lines
11
Causes
or
triggers
²elf cjC/kd
Death of a close relative
ofkdkmeo/ wued wbVd ìc
Divorce or separation
ëbeu/
Events,
situations
and
circumsta
nces at
home
ojzbVd
Children
Vfbm ëkfVrc
Selling your house
Marriage
Vfbmkd izVrc
Buying a house
D`ld ²elrVdwiVd hzåwCV Dhum¦lebVd
Vfbe[¦b
Inconveniences due to new
relationships
wibnd cejz kfjrc
Moving houses
Going on vacation
Gldmb
Festivals
c¦ond
Financial Problems
12
Situation are never stressful.
Stress is due to wrong attitude.
Change your attitude by self
awareness and self empowerment
13
Self
I am not able to do it well
enough.
Negative
Thoughts
I am not lovable.
No one really likes me.
I feel inferior and
unworthy.
I will never be able to
change.
14
Others
Why can’t they do it
properly?
Negative
Thoughts
– They should not have said
that.
– They never cooperate with
me so why should I
cooperate with them?
– It’s their fault … they have
made my life difficult.
15
World
The world is a mess.
Negative
Thoughts
The country is going
from bad to worse.
What’s the point in
me trying to do
anything?
16
cycles
of
stressful
thinking
mflrc Thinking
•wudlgbkd Vzlfb
•VfwMdJVr/
•Dë²eVk
uzvrä Feelings
•VfmdkejCw/d Dzlf bV
â/
•â/
•kCmdmndn
kjV kej¤//Vd
Performance
uzmfjrc Behaviour
•Ej¤bn
•Vfmjz
•nve kj il wVeuzkf
•V¦m¦Em¦
•DV¦Ål h¡lf|ej
17
STRESS & RELAXATION RESPONSE
Stress Response Relaxation Response
Heart Rate


Blood Pressure


Respiration


Metabolism


Bad Cholesterol


Good Cholesterol


Blood vessel size


Skin-resistance


Gastro Intestinal Tract 
Brain Alpha waves



18
INNER STATE OF BEING
AND IT COMES FROM INNER
SATISFACTION AND
CONTENTMENT.
19
STRESS
=
PRESSURES
INNER STRENGTH
PRESSURES
INTERNAL
EXTERNAL
MAY NOT BE
MODIFIABLE
INNER STRENGTH CAN BE INCREASED BY :
RIGHT KIND OF KNOWLEDGE.
SELF AWARENESS.
SELF EMPOWERMENT.
20
MIND IS LIKE A CLEAR WATER LAKE
SOMEBODY THROWS A STONE (EXTERNAL)
OR WAVES ARISE FROM WITHIN (INTERNAL)


MIND
Thoughts
Emotions
Attitude
Memories
BY CHANGING OUR
THINKING PATTERNS

WE CAN CHANGE OUR
EXPERIENCES
21
Re program your consciousness…
Understand the inner self – Right Consciousness
22
DYÁVdljfk
nkd<C
mec/
wmwVum
mVdwled</
Mkdlf/ ue h¡²eb
23
Self
positive
thoughts
I can do it to the best of my ability
and my ability will increase with
experience.
I can’t please everyone all the time,
and I will not be influenced by
other’s negative vision.
I am always flexible and ready to
change.
I have my own unique qualities and
abilities.
24
Others
positive
thoughts
Each person has their own
unique way of doing a task.
If they cannot cooperate with
me I can show them how by
cooperating with them.
Each person has strengths and
weaknesses. Let me concentrate
on their strengths to create a
positive relationship.
I can learn from everyone while
maintaining my self respect.
25
World
positive
thoughts
It is a complex picture of
national and ecological
relationships with a long
history which requires
understanding before
judgement.
In every situation I have the
opportunity to influence the
future of the world.
This world is a huge drama in
which we all are actors playing
the specific role allotted to
each one of us.
Have a positive attitude
towards day to day events. .
26
Relationships
The giving
and receiving
of energy in
the form of ...
Love wmwVum
Light Dewnedk/
wnm Mkdlf/ orc ue
nzãc
Power yn/
27
SPIRITUAL POWERS
JUDGEMENT
PACK UP
WITHDRAW
CO-OPERATION
DISCERN
ACCOMMODATION
FACE
TOLERATION
28
Stress free living means having good
wishes & pure feeling for the self, others
& the world.
29
Stress management skills
wVeyzBf yb
Detachment
Zkd Djc¦Ckd ujue Flecld wmåVd icVd kfjrc Filtering
henV/ kjizVrc Controlling
wVeDzor / wVeDznr mfÏc Not to absorb
mdLebjìc Stabilizing
uemÁ/ Humour
30
Methods
to
change thinking
• Positive
thinking
• Visualization
• Meditation
31
Points to lead a stress free life:
Begin your day by ordering your priorities. Make a plan of what you
want to accomplish and the priority in which these goals need to be
reached. Take care to set achievable goals realistic timetables.
Structure time: Make time for yourself& observe your thought pattern
for a couple of minutes 4-5 times a day. Such a practice will prevent
unwanted unnecessary thoughts.
Avoid extra work: One should avoid to take extra projects explaining
that they have over committed their time & resources.
Plan the most effective way of completing a project.
Remember that the amount of work does not cause as much tension as
the manner in which work is approached.
Do not expect work to be completed at the end of every working day.
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Points to lead a stress free life:
REALISE THAT HUMAN PERFORMANCE DETERIORATES AFTER 5
HOURS . SO TAKE SHORT BREAKS. Stretch yourself, do some deep
breathing and have positive thoughts.
FOCUS YOUR TOTAL ATTENTION ON THE TASK AT HAND. Do one thing
at a time, so that you will have space between your thoughts.
Do not allow other people to waste your time.
Do not try to solve many problems at a time. Arrange all your problems in
the form of compartments. Open one compartment at a time only when you
are free from more productive work.
Inspite of putting all efforts, and can not change a situation do not feel
unhappy depressed about it. Remember that time is the best healer.
Strengthen your ability to cope, adapt and respond more positively.
HAVE A POLICY TO MAINTAIN YOUR INNER PEACE &HAPPINESS ALL
THE TIME.
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