Stress management
D.Y.Ed 2008-09 roll NO.1
Akiho maekawa
29,Dec,2008
About “Stress”
The term "stress" was first used by the endocrinologist Hans Selye .
“Stress is a non-specific response of the body to any demand.”( Selye , 1974 )
"Stress" refers to the reaction of the organism, and "stressor" to the perceived threat.
Stressor①
The causes of stress are called “stressor”.
According to the kinds of external stimuli, these can be classified :
Physical (noise, bright light )
Chemical ( oxygen, drug )
Biological (inflammation, infection )
Psychological ( anger, anxiety )
Stressor②
When stressor acts, organism leads to two types reactions;
1. Direct reaction
ex) reaction for snake
2. Non-direct reaction (stress reaction) ex) raising body temperature, tremor and increasing the heart rate
Types of stress
There are two types of stress 1. Eustress
2. Distress
Eustress
Meeting a challenge
Coming in first or winning
Getting a promotion
Love
The holidays
Stress which enhances function is considered Eustress.
It activates internal resources to meet challenges and achieve goals.
Distress
It is a kind of suffering.
Persistent stress that is not resolved through coping or adaptation.
It leads to:
→anxiety
→depression
In common language 'stress' means 'Distress'.
About “Stress Management”
Techniques to provide a person with effective coping mechanisms for dealing with stress.
It is effective when a person utilizes strategies to cope with stressful situations.
Symptoms of Stress
Individual Symptoms
Raised B.P.
Depressed mood
Excessive drinking
Irritability
Chest pain
Muscular tension
Inability to concentrate
headaches
Oraganizational Symptoms
High absenteeism
High labor turnover
Poor quality control
Techniques of “Stress management”
Biofeedback method
Yogic methods & various meditations
Zen meditation
Autogenic training practice
Psycho - Drama
Accupuncture, Accupressure and Rollflng technique
Dance
Naturopathy etc...
Biofeedback method
With help of an electronic instrument
amplifies various physiological changes in the body ex) blood pressure
heart rate
muscle tension skin temperature
brain wave pattern etc...
It brings
“the unconscious physiological changes” into
“conscious visible feeling”.
It produces an awareness of link between
“the psychic process” and “a bodily function”.
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique of stress management developed by American
physician Jacobson. He said 'An anxious mind can't exist in a relaxed body'.
These exercises will not eliminate tension, but when it arises, you will know it immediately, and you will be able to "tense-relax" it away = find
out your present condition
One can carry on one's relaxation procedures without the help of any instrument.
Jacobson method
Hands
Biceps and triceps
Shoulders
Neck (lateral)
Neck (forward)
Mouth
Tongue (extended and retracted)
Tongue (roof and floor)
Eyes
Breathing
Back
Butt
Thighs
Stomach
Calves and feet
Toes
Alternately tensing and relaxing specific groups of muscles
Jacobson method
Hands
Biceps and triceps
Shoulders
Neck (lateral)
Neck (forward)
Mouth
Tongue (extended and retracted)
Tongue (roof and floor)
Eyes
Breathing
Back
Butt
Thighs
Stomach
Calves and feet
Toes
Let's try these 4 parts of this practice as small experience
Jacobson method
How to
①Tense each muscle for 10 sec.
②After tensing, suddenly Relax it for 15 sec.
Salient Points
Tense muscles at only instructed part.
Don't hold your breath.
Think only about the tension & relaxation contrast.
Jacobson method
Limitations
Do the entire sequence once a day until you can control your muscle tensions.
Those who has problems with: - pulled muscles
- broken bones
- any limitations for physical activities consult your doctor first.
Similarity between Jacobson
method &Yoga
Similarity points
Find a quiet location to practice
Practice at regular times
Practice on an empty stomach
Take a comfortable position
Take care of yourself
Have peace of mind
Take a passive, detached attitude
⇒But the effect of Jacobson method is limited to only one part of yoga
Ajikan （Zen meditation)
One of the method of zen meditation which a Buddhist monk Kobo-daishi has
introduced into Japan.
Originally, this method was practiced as mental training in Shingon-shu religion (one of Buddhism sect).
Ajikan （Zen meditation)
Method
Choose the quiet place.
Sit in meditative posture.
Co-ordinate the breath.
Concentrate into the mind.
Gaze a letter of deity, and keeps it in his mind.
From this condition, He gradually makes it big in his mind.
During such process, he reflects himself and as a result he sees a Buddha in his mind.
Definition of Stress in Yoga
Klesa is the Stressor aspect.
Klesa as stress operates through four different modes:
1.prosupta(dormant) 2.tone(weak)
3.vichchinna(intercepted) 4.udara(operative)
Patanjali mentioned that klesa cannot be
eliminated suddenly, but through Yoga, it can be reduced gradually.
Definition of Stress in Yoga
Duhkha refers to the phenomena of stress itself.
It is experienced by one's interaction with the world around.
Definition of Stress in Yoga
Avidya is fundamental non-cognition that leads to phenomenological stress.
Asmita (self appraisal) Raga (object appraisal) Dvesa (threat appraisal)
these are clearly indicates the increasing relevance of transactional cognitive processes to life situations.
Abhinivesa (coping orientation)
indicates the beginning of coping behavior by arranging the behaviors in a proper response sequence.
How yoga works in stress?
Yama leaves any false egos, attachments, dis-harmony. Niyama provides no cause to have stress situation.
Asana removes fatigue or stress positively.
Pranayama provides tranquility of mind and by
providing rhythm remove anxiety and stress from mind. Pratyahara (detachment) is to keep away stress by
attaching oneself to petty things in life.
Dharana (concentration) strengthens one's mind and reduces failure / frustration, anxiety and stress.
Dhyana (meditation) provides relief from stress and anxiety and helps to equilibrate his thought-process. Samadhi is the point beyond the stress.
Our Expected Stresses
As a profession,
teaching has very high levels of Work-Related Stress which are listed as among the highest of any profession in some countries.
Strain for having yoga class
Be afraid of being asked difficult questions from students
Less contentment about teaching experiences
Feeling anxiety from having class alone
Fear of losing chances to work etc...
Our stress management
If one has distress by teaching Yoga, manage the stress by Yoga.
Teacher always keeps in mind about effective discipline of Yoga.
The attitude of Yoga practitioner produces good results for stress management even after one became a Yoga teacher.
Applying Yoga for stress management brings only a certain effect of Yoga. Yoga is the art of living that affects unmeasurable region of
human body.
Important thing is ...
Keep observation yourself
in this moment,
neither your past
nor your future
Do you have any questions?
References
Dr. H. L. Kaila, Dr. Satish Pal, Dr. S. Ravishankar, Dr.
Upinder Dhar (2001) “Stress Management” <western and Indian techniques> -Thank you Swati !
K. N. Udupa,(1985) “Stress and its management by YOGA”
Dr. J. M. Bhagwat, “Management of stress through modern methods”
Lorenzo Fariselli, Joshua Freedman, (2008) “ Stress, Emotinal Intelligence and Performance in Healthcare”
Dr. M. V. Bhole “Stress Management for Executives and Yoga”
