Managing Stress & Managing Stress & CopingCoping

Managing Stress & Managing Stress & CopingCoping

Dr. peeyush vermaDr. peeyush vermapverma@nitttrbpl.ac.in; ; peeyushverma@hotmail.com

PROFESSOR & HEAD, DEPARTMENT OF ELECTRONIC PROFESSOR & HEAD, DEPARTMENT OF ELECTRONIC MEDIA,MEDIA,

NATIONAL INSTITUTE OF TECHNICAL TEACHERS’ NATIONAL INSTITUTE OF TECHNICAL TEACHERS’ TRAINING & RESEARCH, TRAINING & RESEARCH,

BHOPAL (INDIA)BHOPAL (INDIA)

DR PEEYUSH VERMA

Did you Know??!! 90% of the suicide cases among adolescents are due to their ignorance about stress management. Three-fourth of the pharmaceutical industries are operating on “life-style diseases” & are growing @ 22% per annum.More than 95% of medical illness is caused because we do not listen to ourselves. In more than 85% of the cases of continued self-medication (due to off-the-shelf medicines) result in fatal loss.Managing stress saves 32% of your total income per month in a family of four. LEARN TO LISTEN TO YOURSELF.

DR PEEYUSH VERMA

Five clear markers of stress…

High Blood PressureSugar Handling Abnormalities (Diabetes, Low Blood Sugar, Carbohydrate Cravings)High CholesterolAbdominal FatElevated Cortisol

STRESS IS CAUSED BY POOR SELF MANAGEMENT.

DR PEEYUSH VERMA

Where to start from………??

Observe closely your medical history.

Observe your eating habits.

Observe your “Life Vocabulary”

Observe your style of self management.

Observe your state of physical, mental &

emotional health as what really leads to

stressful situation.

DR PEEYUSH VERMA

Where to start from………??Observe your spiritual bent of mind. Emotional Health makes a real difference in life.

Design a plan for correction if required and implement it with full commitment.

Remain accountable for whatever “has been done”, “is being done” and “will be done in future”.

DR PEEYUSH VERMA

Remember………. Smaller decisions of self management can make a big difference in your life. Only “you” can help yourself for brining any significant change in your life. Others are merely there to take advantage of you for their own causes. You can not anticipate any change in your life unless you have sufficient control over your “transformed vocabulary”.

DR PEEYUSH VERMA

Some Do’s & Don’ts Do not react immediately when you encounter a stressful situation unless it is a matter of “life & death”. Avoid making too many assunptions, prejudices and preoccupations. They are biggest barriers in decision making. Never be conclusive or judgmental. Don’t make such statements about any person, event or a situation unless you have 100% correct, reliable and valid data. Live in the present. Do not bother about past or future because you can not do anything about them at this moment of time.Accept the people, situations, as they are.

DR PEEYUSH VERMA

Some Coping Techniques……….

Light physical exercises Listening to music, reading Brisk Walking or jogging Gardening Yoga and Pranayam Write diary Use Mind- vacation Use auto-suggestions and prayers Guided imagery and visualization

DR PEEYUSH VERMA

Why not try this……Spend an hour at a toy store?Spend time in the humour section of a bookstore or library.Go for a swing in a kids’ play ground.Paint a picture.Change role in a family.Try laughter with family & friends.Take clowning lessons.Learn some crazy jokes.Buy yourself a prize or an ice cream.

DR PEEYUSH VERMA

Some More Practical Ideas……

Spend more time with friends who make you feel good.For every negative statement you make, make two positive statements to counteract the negative.Be quick to forgive, slow to judge harshly.Don’t gossip.Drink lots of water. Often we feel weary when in fact we need to hydrate our bodies more.Break up tasks up so you can deal with them one piece at a time.Reduce noise in your life. Turn off the phone, cut back on email, leave the TV off.Have long hot showers or fill the tub, surround it with candles and soak away your stress.

DR PEEYUSH VERMA

Some More Practical Ideas……

Don’t get all stressed and say “yes” to a request you don’t want to do. Unless it’s at work and part of your job, say simply, “I can’t”. If pressured, just repeat, “I can’t do it” until the message gets across. DO NOT feel guilty or make excuses. Unless you’ve committed a crime or hurt somebody, guilt is a wasted emotion, it serves no purpose. You forgive others, right? Now, forgive yourself.Treasure self time. Every day. Give yourself a compliment daily. When you start the day, say aloud, “today is going to be a good day!” It will be. Sit on the edge of your bed every morning and do this - it sets up the expectation!Smile at yourself in the mirror, tell yourself you’re gorgeous.

DR PEEYUSH VERMA

Some More Practical Ideas……

Pamper yourself. Buy yourself flowers or house plants, or jewellery, a new outfit, or chocolates, a rich dessert or fun appliances. Regularly.Make new friends, talk to strangers in the supermarket, compliment the guy at the gas bar or tell the check-out girl she’s doing a great job.Have a massage, a pedicure, a manicure, a sauna, a facial, a bubble bath with candles around, get your hair done -not because it needs a cut or colour, just because your due a treat.Try aromatherapy, get music of waterfalls, or gentle classical relaxation music. Mozart is soothing. Music can have an enormous impact on your mood. Wake up to Marvin Gaye singing “Heard it on the Grape Vine”. You’ll smile immediately. Dance around the house.

DR PEEYUSH VERMA

DO NOT WAIT……….

Think!!! what is the connection of time with stress & health??

Its time to take decision…….. & More So its time to take

action………………!!

DR PEEYUSH VERMA

There are about 60 muscles in the face.

Smiling is easier than frowning.

It takes 20 muscles to smile and over 40 to frown.

Thanks a lot…………………

DR PEEYUSH VERMA