STRESS MANAGEMENT by YOGA

 

STRESS

Stress refers to the consequences of the failure of a human  to respond appropriately to emotional or physical threats .

Mental Symptoms ; Irritability, muscular tension, inability to concentrate ,poor judgment, a general negative outlook, excessive worrying, moodiness, agitation, inability to relax, feeling lonely or isolated, depressed.

Physical Symptoms ; headaches , cervical strain, vague pains, diarrhea or constipation, nausea, dizziness, chest pain, rapid heartbeat, eating too much or not enough, sleeping too much or not enough, withdrawing from others, postpone or neglecting responsibilities, using alcohol, cigarettes, or drugs to relax, and nervous habits (e.g. nail biting)

•  Cortisol: is the primary Stress hormone which is the major natural Glucocorticoid  in humans secreted by the adrenal gland.Excess cortisol is secreted during times of physical or psychological stress. This disruption of cortisol secretion may not only promote weight gain and obesity . Some studies have shown that stress elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips.

 

STRESS MANAGEMENT 

Regular Yoga & meditation- helps to turn down the production of stress hormones   and neurochemicals.

Habit of relaxation- by having breaks in daily routines .Take weekly and quarterly breaks from routine life and spend time with your family and friends .

 Diversion of mind- from stressful environment. Develop a happy, satisfied , peaceful and loving mind. Do not complain Just find your ways , decide your actions and enjoy them.

 Diet - Eat less & light food which is healthy easy digesting food. Fill only 2/3^rd of stomach with food.

 Fixed Daily Schedule - Maintain the rhythms of life.

Sleep - Seven hours of good quality sleep in the night should be guaranteed .

 Sex- Regular good quality and deeply satisfying sex is both an indicator as well as a method for good health.

Pursue Hobbies- Do Things that you love doing as much as possible . You should be able to forget the whole world while pursuing your interests.

Relationships- Be realistic about your relationships with family members, colleagues & friends. Do not expect everyone to be like you, thinks like you or shares your opinion.

 

YOGA FOR STRESS

 -  Sudarshan Chakra Meditation

 -  Anulomvilom Pranayam ,

 -  Nadishodhan Pranayam

 -  Bhrahamri Pranayam

 -  Udgeet Pranayam.

 -  Shavasan

 If  patient is dull and depressed -

 -  Surya Bhastrika

 -  Surya Kapalbhati 

 -  Suryabhedi and

 -  Suryanulom Pranayam

If patient is Hyper & aggressive -

 -  Chandra Bhastrika , Chandra Kapalbhati,

    Chandrabhedi and Chandranulom