yes Sleep no stress

7/29/2019 yes Sleep no stress

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What is stress?

Stress happens whenever your mind and yourbody react to some real or imagined situation.

Stress is neutral : it becomes good or bad-eustress or distress,from your reactions to it.

You were not born with undesirable reactions tostressors; you learnt from both your pleasing and

painful experiences, and by watching others. Thisdevelops a pattern in you.

Most folks are as stressed as they choose to be.


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Work Life Balancing

Advice of Bryan Dyson, former CEO of

Coca Cola:

Life is a game in which you are juggling

five ballsWork, Family, Health, Friends

and Spirit.

Work is a rubber ball. If you drop, itllbounce back.


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Work Life Balancing

Family, Health, Friends & Sprit are made of glass.

If you drop, they will be irrevocably damaged or

even shattered. Work efficiently during office hours and leave on

time.

Give the required time to your family, friends &have proper rest.

Value has a value only if its value is valued.


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Work Life Balancing

But what is happiness except the simple

harmony between a man and the life he

leads? Albert Camus.

He who lives in harmony with himself

lives in harmony with the universe

Marcus Aurelius.


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Stressors

Stressors - situations that cause stress reactions.

Common stressorsa deadline, making a

presentation, meeting a new client, late for work,sickness at home, tending to an elderly, fear offailure, job-dissatisfaction, helplessness, anxietyof not living upto the expectation of others,unhappiness at home & work, social pressures.

It is not so much a stressor itself or the intensity ofthe stressor that makes stress beneficial ordetrimental, but your personal reaction to theevent or condition.


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MindBody Connection

When a stressor is encountered, you respond bothphysically & psychologically: it begins with amental reaction that involves your beliefs aboutyourself & life.

Your beliefs will determine how your body reactsand ultimately how well you will respond to theconstant day to day stresses.

Biological reaction includes your muscles, gastro-intestinal system, brain, cardio-vascular system,skin and immune system.


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MindBody Connection

It begins with your thought process which triggersa chain reaction in the body, causing a radical andquick change in the normal chemical balance ofyour body, which affects every cell in your body.

The brain quickly, automatically andunconsciously send an electrical signal tostimulate the pituitary gland, which secretes ahormone into the blood stream; this hormoneflows to the adrenals and increases the secretion ofadrenaline and other hormones causing the bodyto be highly aroused ready for actionfight or

flight.


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MindBody Connectionthe

first 8 seconds This whole electrical and chemical process takes

only about 8 seconds !!!

During the same time other electrical messages inthe nerves cause changes in your heart, lungs andmuscles, raising your blood pressure to supply themuscles with rich supply of blood, therebyincreasing the muscle tone for a quick and strongactionfight or flight.

During the same 8 seconds the liver begins toquickly produce glucose which is the neededenergy source for the brain and muscles.


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MindBody Connection - the

first 8 seconds The senses become more focused, the hearing

become more acute, the pupils of the eyes dilate

sharpening the vision, the level of clotting agentincreases in the blood to prevent blood loss in the

event of injuries.

This has been designed by Nature as a survival

instinct.

But if this happens frequently due to day to day

stressors, what would happen to the poor body?!


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Psycho Neuro Immunology (PNI)

PNIhow thoughts, beliefs or perceptions canaffect the bodys health.

The mind is capable of adjusting the bio-chemistryof the body.

The nerves connect the brain with organs such asthe thymus and the spleen which influence the

immune system. Your mind (psycho), through your nerves system

(neuro), is capable of affecting your immunesystem (immunology), which determines the

existence and course of disease in the body.


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In a normal state, the immune system seeks out

and destroys harmful viruses and bacteria. Underdistress, the chemical changes in the body canalter the healthy functioning of the immunesystem, resulting susceptibility to viruses andbacteria.

Pessimism, helplessness, hopelessness,depression, loneliness can negatively influenceyour body through your immune system.


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Cultivating an optimistic, positive outlook,

humour, laughter, social ties, physical & mental

work, hobbies & interests, wholesome diet,etc.,enhance the health producing connections between

the brain and the body.

Healthy mind in healthy body involves -10%

what happens to you and 90% how you think andreact to it.

In short, you can think your way to health.


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Symptoms of distress

Physical: Light headedness, sweating, tightness of

throat, stiff neck, pounding heart, fast & shallow

breathing, queasy stomach, weak knees, coldhands.

Psychological : Apathy, anxiety, anger,

forgetfulness, irritability, poor concentration,

nightmares, dissatisfaction, accidental proneness,urge to cry, easily startled, nervous laughter, edgy,

withdrawal.


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Distress related diseases/

conditions Ulcers, heart attacks, strokes, hyper-tension,

head-aches, sleep disturbances, colitis, loss

or excessive appetite, infections, asthma,back-ache, muscle ache, arthritis, cancer,

constipation or diarrhea, chronic fatigue,

fainting spells, rashes, stuttering,and, of latediabetes, sexual disorders and infertility.


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Burn out

When distress is left untreated, it results in burnout.

It is not the job itself which cause burn out, butyour personal negative reaction.

With a good fit between you and your work,enthusiasm, satisfaction, productivity,

achievement and personal growth results. When a poor fit exists or develop over time, it

results in frustrations, disappointments, unresolvedproblems and irritations leading to impatience,

intolerance and apathy.


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Burn out

The distress on the job spills over into the otherareas of life.

You also bring stresses to the job which affect thework atmosphere.

Your reaction to both sets of stresses, those fromthe job and those you bring to the job inter act to

fuel the burn out process. This total physical and emotional exhaustion leads

to burn out.


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De-stressEvolutionary basis

Our emotions guide us in facing

predicaments like danger, painful loss,

bonding with a mate, building a family.

As these eternal situations were repeated

over our evolutionary history the survival

value of our emotions got imprinted on thenerves as innate and automatic tendencies

of the human heart.


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Physical basis

Limbic systemof the brain- does most of the

learning and remembering.

Amygdalaof the brain- acts as a store-house ofemotional memory and functions like central

security alarm, which sends out, at the first sign of

trouble, emergency calls to fire dept, police,

hospitals, etc.

Prefrontal lobes- of the brain- keeps the emotional

balanceweighing the reactions before acting.


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Present scenario

Anxiety is often out of proportion and out of placeno longer the evolutionary tool to serve us indanger.

Distress comes in the face of situations that wemust live with or is conjured by the mind and arenot real dangers.

Endangerment can be signaled, not just by aphysical threat but more often by a symbolic threatto self-esteem or dignity- being treated rudely orunjustly, being insulted or demeaned, beingfrustrated.


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Chemical reaction to emotion

All these perceptions act as triggers for the surge

of catecholamines (e.g.,adrenalin) which lasts for

minutes. Another wave of emotion releases adrenocortical

hormones, that creates a general tonic background

of action readiness, which lasts for hours and even

days; this makes a person easily susceptible toanger, and he can be easily provoked.


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Mind-set and Stress

Mind-set( fixed ideas and rigid beliefs) makes youresist change, thus setting off a chain reaction ofanger, disgust, hate, scorn,etc, and the samehormone causing fight or flight gets activated.

A pine which resists strong winds falls whenweakened; while a palm accepts and sways withthe wind and comes out strong and tall.

Since change is the only constant, adaptability andflexibility and being receptive is the protectiveshield against stress.


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Dont take it to heart

Dont take it to heart.

Heart takes the brunt of all body reactions!

It listens to your brain commands,

Heart rate & Blood pressure work overtime;

It thickens, enlarges & eventually fails!


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Weight of Stress

A young lady confidently walked around the room

while leading and explaining stress management

to an audience with a raised glass of water. Everyone knew she was going to ask the ultimate

question, 'half empty or half full?'...

She fooled them all ... "How heavy is this glass of

water?" she inquired with a smile.

Answers ranged from 8 oz. to 20 oz.


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Weight of Stress

She replied, "The absolute weight doesn't matter.

It depends on how long I hold it.

If I hold it for a minute, that's not a problem.

If I hold it for an hour, I'll have an ache in my right arm.

If I hold it for a day, you'll have to call an ambulance.

In each case it's the same weight, but the longer I hold it,

the heavier it becomes." She continued, "and that's the way it is with stress.

yes Sleep no stress

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