Stress management

cortical
Adrenaline
Adrenal gland
Hypothalamus
Glucose level and
heart rate increase
ALERT BY SENSES

EXTERNAL CAUSES OF
STRESS
INTERNAL CAUSES OF
STRESS

 Low energy
 Headaches
 Upset stomach, including diarrhea, constipation
 pains, and tense muscles
 Chest pain and rapid heartbeat
 insomnia
 Frequent colds and infections
 Nervousness and shaking, ringing in the ear
 Cold or sweaty hands and feet
 Excess sweating
 Dry mouth and difficulty in swallowing
 Clenched jaw and grinding teeth.

 Physical Stress Management – Body is like
a machine and this machine needs :
1) Fuel–Proper Food at different intervals
2) Maintenance – Cleaning and Bathing
3) Trial Run – Warm up , Exercise
4) Capacity Check – What can your body Do?
5) Check up : Medical in 150 working days
6) Rest at Intervals
7) Handle with Care

 Maintaining your Body Capacity : Daily Warm
up
 Increasing your Body Capacity : Through
Exercise and Yoga
 Mental Stress Management :
 Maintaining Mental Capacity : Mind
diversion/ Hobbies
 Increasing Mental Capacity : Meditation

 Stand tall, feet slightly wider than
shoulder-width apart, knees slightly
bent
 Hold your arms out to the side
parallel with the ground and the
palms of the hand facing forward
 Stretch the arms back as far as
possible
 You should feel the stretch across
your chest

shoulder-width apart, knees slightly bent
 Hold your arms out to the side parallel
with the ground and the palms of the
hand facing forward
 Rotate the hands so the palms face to the
rear
 Stretch the arms back as far as possible
 You should feel the stretch across your
chest and in the biceps

bent
 Interlock your fingers and push your
hands as far away from your chest as
possible, allowing your upper back
to relax
 You should feel the stretch between
your shoulder blades

 Stand tall, feet slightly wider
than shoulder-width apart, knees
slightly bent
 Place your right arm, parallel
with the ground across the front
of your chest
 Bend the left arm up and use the
left forearm to ease the right arm
closer to you chest
 You will feel the stretch in the
shoulder
 Repeat with the other arm

 Stand tall, feet slightly wider
than shoulder-width apart,
knees slightly bent
 Place both hands above your
head and then slide both of
your hands down the middle
of your spine
 You will feel the stretch in
the shoulders and the triceps

bent, hands resting on the hips
 Bend slowly to one side, come back to
the vertical position and then bend to
the other side
 Do not lean forwards or backwards

 Sit on the ground with both legs
straight out in front of you
 Bend the left leg and place the sole of
the left foot alongside the knee of the
right leg
 Allow the left leg to lie relaxed on the
ground
 Bend forward keeping the back
straight
 You will feel the stretch in the
hamstring of the right leg
 Repeat with the other leg

 Stand tall with one leg in front of the
other, hands flat and at shoulder
height against a wall.
 Ease your back leg further away
from the wall, keeping it straight
and press the heel firmly into the
floor
 Keep your hips facing the wall and
the rear leg and spine in a straight
line
 You will feel the stretch in the calf
of the rear leg
 Repeat with the other leg

 Stand tall with your feet approximately
two shoulder widths apart
 Turn the feet and face to the right
 Bend the right leg so that the right
thigh is parallel with the ground and
the right lower leg is vertical
 Gradually lower the body
 Keep your back straight and use the
arms to balance
 You will feel the stretch along the front
of the left thigh and along the
hamstrings of the right leg
 Repeat by turning and facing to the left

 Sit with tall posture
 Ease both of your feet up
towards your body and place the
soles of your feet together,
allowing your knees to come up
and out to the side
 Resting your hands on your lower
legs or ankles and ease both
knees towards the ground
 You will feel the stretch along
the inside of your thighs and
groin

According to Hindu spiritual and
ascetic discipline, a part of which,
including breath control, simple
meditation, and the adoption of
specific bodily postures, is widely
practiced for health and relaxation.

In short yoga makes you feel better.
Improves muscle tone, flexibility, strength and stamina
Reduces stress and tension
Boosts self esteem
Improves concentration and creativity
Lowers fat
Improves circulation
Stimulates the immune system
Creates sense of well being and calm.

Improves your flexibility
Builds muscle strength
Perfects your posture
Prevents cartilage and joint breakdown
Protects your spine
Increases your blood flow
Drains your lymph's and boosts immunity
Ups your heart rate
Drops your blood pressure
Regulates your adrenal glands
Makes you happier
Lowers blood sugar

1. Stand at the edge of your mat,
2. Keep your feet together and balance
your weight equally on both the feet.
3. Expand your chest and relax your
shoulders.
4. As you breathe in, lift both arms up
from the sides and as you exhale,
5. Bring your palms together in front of
the chest in prayer position.

1. Breathing in,
2. Lift the arms up and back,
3. Keeping the biceps close to the ears.
4. In this pose, the effort is to stretch the
whole body up from the heels to the tips of
the fingers
How to deepen this yoga stretch?
You may push the pelvis forward a little bit.
Ensure you're reaching up with the fingers
rather than trying to bend backwards.

1. Breathing out,
2. Bend forward from the waist,
3. Keeping the spine erect. As you exhale
completely,
4. Bring the hands down to the floor, beside the
feet.
You may bend the knees, if necessary, to bring
the palms down to the floor. Now make a
gentle effort to straighten the knees. It's a good
idea to keep the hands fixed in this position and
not move them henceforth until we finish the
sequence.

1. Breathing in,
2. Push your right leg back, as far back as
possible.
3. Bring the right knee to the floor and look
up.
Ensure that the left foot is exactly in between
the palms.

1. As you breathe in,
2. take the left leg back and bring the
whole body in a straight line.
Keep your arms perpendicular to the
floor.

1. Gently bring your knees down to the
floor and exhale.
2. Take the hips back slightly, slide
forward, rest your chest and chin on
the floor.
3. Raise your posterior a little bit.
4. The two hands, two feet, two knees,
chest and chin (eight parts of the
body touch the floor).

1. Slide forward and raise the chest up into
the cobra posture.
2. You may keep your elbows bent in this
pose,
3. The shoulders away from the ears.
4. Look up.
As you inhale, make a gentle effort to push
the chest forward; as you exhale, make a
gentle effort to push the navel down. Tuck the
toes under. Ensure you're stretching just as
much as you can; do not force.

1. Breathing out,
2. Lift the hips and the tail bone up,
3. Chest downwards in an 'inverted V' (/)
posture.
If possible, try and keep the heels on the
ground and make a gentle effort to lift
the tailbone up, going deeper into the
stretch.

1. Breathing in,
2. Bring the right foot forward in between the
two hands
3. Left knee down to the floor,
4. Press the hips down and
5. Look up.
Place the right foot exactly between the two
hands and the right calf perpendicular to the
floor. In this position, make a gentle effort to
push the hips down towards the floor, to
deepen the stretch.

1. Breathing out,
2. Bring the left foot forward.
3. Keep the palms on the floor.
4. You may bend the knees, if necessary
Gently straighten the knees and if you
can, try and touch your nose to the knees.
Keep breathing.

1. Breathing in,
2. Roll the spine up,
3. Hands go up and bend backwards a
little bit,
4. Pushing the hips slightly outward.
Ensure that your biceps are beside your
ears. The idea is to stretch up more rather
than stretching backwards.

1. As you exhale,
2. First straighten the body,
3. Then bring the arms down.
4. Relax in this position, observe the
sensations in your body.

Meditation is the practices and techniques
that encourage and develop
concentration, clarity, emotional
positivity, and a calm seeing of the true
nature of things.

1. Breath deeply- take several deep breaths to
slow your heart rate and reduce your stress
2. Relax your muscles- stretch your neck, stand or
sit up straight
3. Make a change- Step back from what you’re
doing. A few seconds can bring a lot of
perspective
4. Laugh- Nothing relieves the tension in your body
or mind like a little laughter

 We cannot avoid stress. Positive and negative
events can cause stress so we have to be
realistic.
 Stress can be accumulative, so its important
to recognize our body’s response and warning
signs of stress.
 Take a break between semesters to have some
“down time”.
 Get help if you need it, through either friends
or talking to the student counselor.

1. Change focus and look for positive
2. Make a habit of doing it know
3. Develop an attitude of gratitude
4. Get into a continuous education program
5. Build positive self esteem
6. Stay away from negative influences
7. Learn to like the things that need to be done
8. Start your day with positive

Stress management

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