Stress management

The Science of Stress And The Art of Managing it Vishu Hegde Vice President, Quality, MindTree Consulting [email_address] Computer Society of India Bangalore 28 Feb 2007

Background about the speaker Electronics & Communication, Computer Science Engineer 20 years experience in the IT industry Visited 18 different countries – some global experience Professional roles: System Engineering & Project Management on LCA Avionics at ADA Quality Professional at Motorola covering India, Singapore, Japan, Korea, China Quality professional and senior leadership role at MindTree Interests outside the profession: Homeopathic practitioner, Physiology (neuroscience, endocrine system, respiratory & circulatory mechanisms) Ancient Indian Wisdom: Yoga, Pranayama, Meditation, Vedantha Modern Physics, Quantum Physics, Electro Magnetism Trekking, Mountaineering, Nature study, Photography Classical music, playing Tabala, singing

What is Stress? Stress is a state of Mind Stress is a mind-body reaction/response to a situation To flight from/fight the situation

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) And not so much due to Present Moment It is always due to the perception of Mind Different people ‘feel’ different stress levels for the same situations

What Happens when Stressed? Psychology of Stress: Emotional impact Anxiety Fear Depression Anger Sadness … Physiology of Stress Acidity Ulcers Heart ailments Blood Pressure Kidney problems Diabetes …

Chain Reaction of Stress: The Negative Spiral Mind perceives threat Triggers animal instinct of fight or flight Adrenalin increases to prepare the body Heart beat increases to supply more food & oxygen to body parts Blood pressure increases Breathing becomes fast & shallow Metabolism increases Stomach readies for processing more food Acidity* increases Overloaded Excretory Systems to clear the toxin Imbalanced Endocrine Systems the chemical factories of hormones, enzymes Imbalanced Emotions Fear, Anxiety, Anger, Depression*… Panic

Some Impacts of Sustained and Unmanaged Stress Brain Continues to operate in higher Beta state (15 to 26 cycles per second of electrical impulses (EEG)) Continues to trigger the rest of the body mechanism and create stress Blood Pressure remains high High blood pressures can lead to Heart failure, paralysis (due to breakdown of blood vessels in brain)… Acidity, Ulcer and other digestive problems Diabetes Kidney problems due to overload on removing toxins from the body Reduces immunity and makes body susceptible to diseases … .

Some More Impacts Human body & mind are a highly complex and integrated system Each system impacts the other: either positively or negatively Stress and Mind induced effects on the body are far more harmful than the external pollution Internal Toxins are far more harmful than external chemical/industrial pollution ISO 14000 needs significant change in the globalized knowledge era!

Why Allopathic Medicines and Stimulants are not good for managing Stress Allopathic medicines directly add chemical to the body and interfere with the internal chemical factories E.g. Taking Antacids for Acidity neutralizes the acid in the stomach. Then body thinks that the acid is not sufficient and starts producing more. E.g. Anti-depressants suppress the ability of brain cells to generate electric impulses People taking such drugs for prolonged time become dull Stimulants like Tobacco, Coffee, Tea, Coco etc. temporarily trigger higher activities Subsequently body craves for more & more stimulants

Then how to manage stress? Turn it into a Positive Spiral Break the negative cycle at each point Some amount of Stress is healthy – it triggers and energizes the system

Managing Stress Root Cause: Manage Mind Positive Thinking and Attitude Larger view of life Meditation Build capability to face stressful situations and reduce the impact of stress at physiological level Yoga Pranayama Healthy lifestyle and food habits Have multiple positive energy sources Hobbies, interests …

What does Yoga, Pranayama, Meditation do at Physiological level?... Yogasanas Exercise different parts of the body Combine with breathing Postures: Stretch & hold, Compress & hold Creates flexibility and hollowness, lightness Helps in flow of water, food, oxygen, electrical signals and flow of energy in the body Isometric exercises As against Isotonic exercises of aerobics, gym exercises which help to build muscles which reduce the flexibility & become blockers over a period

What does Yoga, Pranayama, Meditation do at Physiological level?... Pranayama E.g. Ujjai breath: Increases absorption of oxygen into the hemoglobin by creating inhale pressure in lungs for osmosis E.g. Bastrika pranayama: Increases the removal of carbon dioxide from the blood plasma by creating exhale pressure in lungs for osmosis Increases oxidation and liberation of energy in every cell of the body Air filter analogy in automobiles Stimulates nerve tips in lungs which have connection to the brain area where Pituitary Gland is situated Pituitary Gland is the master gland in the endocrine system and has a strong influence on rest of the endocrine glands

What does Yoga, Pranayama, Meditation do at Physiological level? Meditation Takes the brain to Alpha state: electrical impulses of 8 to 14 cycles per second At deep meditation level (Samadhi state) brain goes to Theta state: electrical impulses of 4 to 7 cycles per second Leads to deep relaxation Sudarshana Kriya of Art of Living Takes the brain to higher beta state Then takes the brain to deep relaxation Thus exercises and expands the brain/mind capacity Mind rules the body Mind  Nervous system  Endocrine system  rest of the body function

Importance of Endocrine System Enzymes produced by Endocrine glands influence every cell, organ and function of the body They regulate mood, growth, metabolism, tissue function, sexual & reproductive processes Metabolism Master gland Controls all other glands Adrenalin: heart rate, blood pressure Body rhythm Insulin: blood sugar, energy Immune system

Chain Reaction of Managing Stress: The Positive Spiral Mind peaceful, joyful Triggers hope, optimism, Positive feelings Adrenalin normal to prepare the body Heart beat normal to supply normal food & oxygen to body parts Blood pressure normal Breathing becomes slow & deep Metabolism normal Stomach readies for processing normal food Acidity normal Normal Excretory Systems to clear the toxin Balanced Endocrine Systems the chemical factories of hormones, enzymes Balanced Emotions Energetic, Enthusiastic, Positive……. Calm Confident Composed

Clinical Research Results… Ref: Art Of Living Research with AIIMS, NIMHANS Increased alertness and deeper relaxation of mind Reduced tension and stress

Clinical Research Results Improved immunity Increase in good cholesterol and decrease in bad cholesterol Decreased depression

Beyond Physiology… The Energy System

Human Body as the Energy System Modern Science & Medicine consider human body as merely electro-chemical, electro-mechanical and physical phenomena Ancient Indian & Eastern Spiritual Sciences consider it as an Energy System Universal Cosmic Energy (everything is common at atomic level) Yoga – union of body, mind and spirit Raja Yoga – Chakras Reiki (which means life force in Japanese; Started by Dr. Mikao Usui a doctor and Buddhist monk during 1860s) Thai Chi, Acupressure, Acupuncture (originated in China) Homeopathy (Started by Dr. Hahnemann a doctor in Germany during 1800s)

Chakras: Energy Centers Chakras are situated near the key endocrine glands and nerve groups (plexus) Wireless connection to brain; Connection to Cosmic universal energy

Chakras and Naadis: Wireless Connection to Brain World seen through the 5 sensors (wired connection) is narrow band: gross, inert, matter world World seen through Chakras & Nadis (wireless connection) is broad band: subtle, dynamic, energy world

Science of Homeopathy: Medicine of Energy System Basic principle: what causes disease cures the disease also when given in the potenticized form Homeopathic medicine preparation Potencization through the process of tritration Transfer of atomic vibrations to the base substance. Not even a single molecule of medicinal material will be present according to Avogadro number Curing principle Right medicine creates energy vibrations in the human system (resonance principle) This increase the energy level to improve the health conditions Typically causes initial aggravation and subsequently cures with oscillations Cures inside-out: Mind  Emotional level  Physical level Mind & Emotional symptoms are the key for diagnosis

So, to be “Successful”….

What is “Success”? The definition I liked most: “ The measure of Success is the number of joyful smiles per day every day” – Shri Shri Ravishankar Life is full of choices; The choices one makes determine one’s life – they are like cross-roads IQ < EQ < AQ < SQ : determine what choices one makes Manage Mind Healthy mind FOR a healthy body It is mind, and not body, that differentiates the leader from the rest Positive Energy is most fundamental to any Leader

The Vicious Cycle People spend half of their life in making money and loose health in that process. In the remaining half they spend that money trying to regain the health Priority 1) Pursue money 2) Pursue fame Loose health Loose joy Less creative Less Accomplishment Less Recognition Less Money More stress on the priorities

Make it a Virtuous Cycle Pursue health (mind+body) and knowledge (universal knowledge) then money & fame will follow as a byproduct Priority 1) Pursue health 2) Pursue knowledge More joy More creative More Accomplishment More Recognition More Money Continue stress on the priorities

Don’t believe me… Explore Experiment Experience Modern Science (“Matter” Science) : Proof first, then belief/trust Spiritual Science (“Energy” Science): Believe/trust first, then proof comes … But do not wait for proof

Conclusion: The Simple Prescription Practice Yoga & Pranayama (and Meditation) everyday* Life will change at the most fundamental level Art Of Living workshop is one of the best Combines Raja Yoga, Karma Yoga (Service: Jesus), Bhakti Yoga (Devotion: Narada, Chaitanya…), Jnana Yoga Practical for family & social life, professional life and spiritual life Use Homeopathy for chronic or hereditary health problems to strengthen the positive spiral Become better individuals and better leaders

Some references… On Homeopathy and Physiology The Science of Homeopathy – by Dr. John Vikolthas Homeopathy Materia Medica – by Dr. Boericke Dr Padmanabhan [email_address] Human Anatomy & Physiology – by Dr. David Le Vay On Reiki Healing through Reiki – by MK Gupta On Modern Science Scientific American – Mind Modern Physics – by Arthur Beiser

Some more references On Ancient Indian Wisdom Art Of Living www.artofliving.org www.lifepositive.com Vedantha literature from Ramakrishna Mission Celebrating Silence – by Shri Shri Ravishankar Efficacy of Raja Yoga – Shri Ramachandra Mission Raja Yoga, Bhakti Yoga, Jnana Yoga, Karma Yoga – Swami Vivekananda Patanjali Yoga Sutra At Behavioral level Stop Worrying and Start Living – by Dale Carneige Emotional Intelligence – by Daniel Goleman Power of Postive Thinking…… and so on

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Stress management

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