Dr. Bhavna BarmiSr. Clinical Psychologist, Escorts Heart Institute and Research Centre.

H.O.D, Stress Clinic , Fortis group of Hospitals.

Director, Mind Track, Center for Well Being.

Gen. Secretary, Swashrit Society. (National NGO)

BALANCED LIVING PRINCIPLES BALANCED LIVING PRINCIPLES

SMILE SMILE IPRIPR

COMMUNICATION COMMUNICATION TMTM

24 HOURS 24 HOURS –– OPTIMAL OPTIMAL UTILISATION FOR BALANCEUTILISATION FOR BALANCE•• 7 HOURS = Good Quality Sleep7 HOURS = Good Quality Sleep•• 1 HOUR = Personal 1 HOUR = Personal HygeineHygeine n Grooming n Grooming •• 1 HOUR = Meals (B,L,D w 2 Snack Breaks)1 HOUR = Meals (B,L,D w 2 Snack Breaks)

(H T)(H T)•• 1 HOUR = Quality Time for Family 1 HOUR = Quality Time for Family •• 1 HOUR = Quality Time for Self 1 HOUR = Quality Time for Self

(PE , SE , ME )(PE , SE , ME )

3 3 minsmins of meditative exercise:of meditative exercise:

Step AStep A•• Stimulate all body organsStimulate all body organs•• Create positive energyCreate positive energyStep BStep B•• Rejuvenates $ deRejuvenates $ de--stress any part of body under stressstress any part of body under stress•• ReRe--connect with universal energyconnect with universal energyStep CStep C•• Autosuggestion: mirror image of thoughts and feelingsAutosuggestion: mirror image of thoughts and feelingsStep DStep D•• Harmonizing love and mindHarmonizing love and mind•• Deep breathing exerciseDeep breathing exerciseInhale: 5Inhale: 5Hold: 10Hold: 10Exhale: 5Exhale: 5Hold: 5Hold: 5

KarageKarage vastevaste LaxmiLaxmi, , karamhyekaramhyeSaraswatiSaraswati, , karmulekarmule Vishnu Vishnu

Brahma, Brahma, karkar prayahprayah darshnamahdarshnamah....•• In the front part of palm In the front part of palm -- Goddess Goddess LaxmiLaxmi resides, while in resides, while in

between palm between palm -- Ma Ma SaraswatiSaraswati resides, in the origin of palm resides, in the origin of palm -- creators of world Vishnu & Brahma reside. Hence we creators of world Vishnu & Brahma reside. Hence we should salute our palm in the early morning i.e. before should salute our palm in the early morning i.e. before sunrise.sunrise.

•• It means that only with the help of our hands, we are able It means that only with the help of our hands, we are able to create wealth, knowledge and create anything. Since to create wealth, knowledge and create anything. Since we are part of great soul and part of creators, we should we are part of great soul and part of creators, we should believe in the significance of our hands. Every thing believe in the significance of our hands. Every thing depends upon creation and creation depends upon our depends upon creation and creation depends upon our hands, hence we should salute it. In other words, this is hands, hence we should salute it. In other words, this is the centre point of any creation.the centre point of any creation.

How stressed are you?How stressed are you?•• II’’m not sure exactly how it works, but this is m not sure exactly how it works, but this is

amazingly accurate.amazingly accurate.•• The attached photo has 2 almost identical The attached photo has 2 almost identical

dolphins in it. It was used in a case study on dolphins in it. It was used in a case study on stress level at St. Marystress level at St. Mary’’s Hospital.s Hospital.

•• Look at both dolphins jumping out of the water. Look at both dolphins jumping out of the water. The dolphins are identical.The dolphins are identical.

•• A closely monitored, scientific study of a group A closely monitored, scientific study of a group revealed that, in spite of the fact that the revealed that, in spite of the fact that the dolphins are virtually identical, a person under dolphins are virtually identical, a person under stress would find differences between the two stress would find differences between the two dolphins.dolphins.

PERSONAL PERSONAL STRESS STRESS

COUNSELLORCOUNSELLOR

DEFINITIONDEFINITION

S=P>RS=P>RStress occurs when Stress occurs when pressurepressure is is

greater than greater than resourceresource

The The ‘‘II’’ or the or the ‘‘PERSONALITYPERSONALITY’’ ––may be divided into:may be divided into:

EQIPR

Comm.Em. Stab.

SQPhilo. Of life

Morals n values

IQ

PERSONALITY

PERSONALITYPERSONALITY……•• Emotional QuotientEmotional Quotient describes an ability, capacity, or describes an ability, capacity, or

skill to perceive, assess, and manage the emotions of skill to perceive, assess, and manage the emotions of one's self, of others, and of groups.one's self, of others, and of groups.

•• Intelligence quotient Intelligence quotient measures intelligence, of an measures intelligence, of an individual in reasoning and problem solving, particularly in individual in reasoning and problem solving, particularly in novel situations. These consist of a wide range of verbal novel situations. These consist of a wide range of verbal and nonverbal skills. and nonverbal skills.

•• Spiritual QuotientSpiritual Quotient is about the growth of a human is about the growth of a human being. It is about moving on purposefully, and about being. It is about moving on purposefully, and about having a direction in life. Finally it results in the realizatiohaving a direction in life. Finally it results in the realization n that there is an immensity to every being. Moving along that there is an immensity to every being. Moving along the path, deeper levels of the self unfold, leading to the path, deeper levels of the self unfold, leading to fulfillment. fulfillment.

Dimensions ofDimensions ofpersonality personality

StrengthStrength(Rate 1(Rate 1--10)10)

Area of Area of ImprovementImprovement(Rate 1(Rate 1--10)10)

IntelligenceIntelligenceQuotientQuotientEmotionalEmotionalQuotientQuotientSpiritualSpiritualQuotientQuotient

POWER OF MINDPOWER OF MIND

Unconscious Mind25%

Subconscious Mind50%

Conscious Mind25%

Non-Judgmental Mind

Sleep

Write

Pre Sleep DePre Sleep De--stress &stress &Self Enhancement Routine Self Enhancement Routine

•• Write down positive affirmative statement in the Write down positive affirmative statement in the present tense prior to sleep X 7times (21 days) present tense prior to sleep X 7times (21 days)

•• ExamplesExamples–– I am free from I am free from

worry/tension/stress/anxiety/anger/insomnia/painworry/tension/stress/anxiety/anger/insomnia/pain……–– I have good I have good

memory/focus/attention/confidence/relationshipmemory/focus/attention/confidence/relationship……

Let this session not be the end but the Let this session not be the end but the beginning of a relationship that we beginning of a relationship that we

formform……Feel free to contact Feel free to contact

bhavs2001@yahoo.combhavs2001@yahoo.com0981018734409810187344

GROUP DISCUSSIONGROUP DISCUSSIONSWOT Interactive activitySWOT Interactive activity

•• 4 Teams4 Teams-- each team will have different personality names.each team will have different personality names.

•• 1 Team Leader 1 Team Leader –– Presenter (S, W,* O, T)Presenter (S, W,* O, T)

•• 1Writer1Writer

•• 3 Question Leaders in each team 3 Question Leaders in each team ( 1 question each from each team ) ( 1 question each from each team )

•• 3 Interjections Leaders3 Interjections Leaders

•• 1 Analyst 1 Analyst –– s / w s / w

•• 1 Scorer 1 Scorer –– Quality of presentation (0Quality of presentation (0--10)10)-- Quality of SWOT (0Quality of SWOT (0--10)10)-- Handling of Interjection (0Handling of Interjection (0--10)10)

Total out of 30Total out of 30

•• 10 min.. to discuss SWOT.10 min.. to discuss SWOT.

•• 5 min to present and write on board.5 min to present and write on board.

•• 1 min. discussion time for preparation of 1 min. discussion time for preparation of Interjection questions.Interjection questions.

•• Negative marking also given to Negative marking also given to indisciplinedindisciplinedteams. teams. –– No personal attacks.No personal attacks.–– No interruptions while other team is No interruptions while other team is

presenting.presenting.–– NO NO ““gettinggetting--eveneven””..

•• NO aggressive arguments.NO aggressive arguments.

IMPORTANT DEIMPORTANT DE--STRESS PRINCIPLESSTRESS PRINCIPLES•• Smile / Sense of Humor / OptimismSmile / Sense of Humor / Optimism•• Good Interpersonal RelationsGood Interpersonal Relations•• Good CommunicationGood Communication•• Team SpiritTeam Spirit•• Respect for Self & Others Respect for Self & Others •• Delegation/NominationDelegation/Nomination•• PrioritizationPrioritization•• Self Confidence / AssertivenessSelf Confidence / Assertiveness•• HumblenessHumbleness•• Trust / FaithTrust / Faith•• Time ManagementTime Management

•• SOMATIC SOMATIC

•• COGNITIVECOGNITIVE

•• BEHAVIOURAL BEHAVIOURAL

•• EMOTIONAL EMOTIONAL

SOMATICSOMATIC

•• Disturbance in sleep Disturbance in sleep (Insomnia)(Insomnia)

•• Disturbance in Disturbance in appetiteappetite

•• Aches and PainsAches and Pains•• PalpitationPalpitation•• Easy Easy fatiguabilityfatiguability

COGNITIVECOGNITIVE

•• Difficulty in concentration/ focusDifficulty in concentration/ focus•• IndecisivenessIndecisiveness•• Increase in forgetfulnessIncrease in forgetfulness•• ProcrastinationProcrastination•• Ruminative patterns of thinkingRuminative patterns of thinking

EMOTIONALEMOTIONAL•• IrritabilityIrritability•• AngerAnger•• Displacement of angerDisplacement of anger•• Short temperShort temper

Externalization of Stress

EMOTIONALEMOTIONAL

•• Feeling lowFeeling low•• Social alienationSocial alienation•• Disinterest in pleasurable actsDisinterest in pleasurable acts•• Negative thinkingNegative thinking

Internalization of stress

BEHAVIORALBEHAVIORAL

•• Decreased performanceDecreased performance•• Impaired MotivationImpaired Motivation•• Avoidance of situationsAvoidance of situations•• AbsenteeismAbsenteeism\\ PresenteeismPresenteeism•• Increase in use ofIncrease in use of--

––CaffeineCaffeine––SmokingSmoking––AlcoholAlcohol––Other DrugsOther Drugs\\ party rave drugsparty rave drugs

PERSONAL PERSONAL STRESS STRESS

COUNSELLORCOUNSELLOR

DEFINITIONDEFINITION

S=P>RS=P>RStress occurs when Stress occurs when pressurepressure is is

greater than greater than resourceresource

MINIMIZING STRESSMINIMIZING STRESS& &

MAXIMIZING SUCCESSMAXIMIZING SUCCESS

Coping with StressCoping with Stress

•• In sync with natural sleep wake cycleIn sync with natural sleep wake cycle•• HydroHydro--TherapyTherapy•• Physical Exercise :Desk exc. Physical Exercise :Desk exc. \\ Regular exc.Regular exc.•• Deep Breathing ExercisesDeep Breathing Exercises•• MeditationMeditation

Physical ExercisesPhysical ExercisesRule of 4Rule of 4

5 Mins Warm-up

30 Min Active Exercises

(Talk Walk Test/ PR=200-age/2+10)

10 Mins Cool-Down(DBE/Meditation)

Deep Breathing and meditationDeep Breathing and meditation

•• Ratio of Deep Breathing ExerciseRatio of Deep Breathing Exercise1 : 4 : 2 : 11 : 4 : 2 : 1

Inhale : Hold : Exhale : HoldInhale : Hold : Exhale : Hold4 : 16 : 8 : 44 : 16 : 8 : 4

•• MeditationMeditation

•• ShavasanaShavasana\\ R.T.R.T.

POWER OF MINDPOWER OF MIND

Unconscious Mind25%

Subconscious Mind50%

Conscious Mind25%

Non-Judgmental Mind

Sleep

Write

Pre Sleep DePre Sleep De--stress &stress &Self Enhancement Routine Self Enhancement Routine

•• Write down positive affirmative statement in the Write down positive affirmative statement in the present tense prior to sleep X 7times (21 days) present tense prior to sleep X 7times (21 days)

•• ExamplesExamples–– I am free from I am free from

worry/tension/stress/anxiety/anger/insomnia/painworry/tension/stress/anxiety/anger/insomnia/pain……–– I have good I have good

memory/focus/attention/confidence/relationshipmemory/focus/attention/confidence/relationship……

Let this session not be the end but the Let this session not be the end but the beginning of a relationship that we beginning of a relationship that we

formform……Feel free to contact Feel free to contact

bhavs2001@yahoo.combhavs2001@yahoo.com0981018734409810187344

Monday Monday v/sv/s FridayFriday

RECAPRECAP

Coping with StressCoping with Stress

•• In sync with natural sleep wake cycleIn sync with natural sleep wake cycle•• HydroHydro--TherapyTherapy•• Physical ExercisePhysical Exercise•• Deep Breathing ExercisesDeep Breathing Exercises•• MeditationMeditation

Exercises for the officeExercises for the office•• One of the biggest injury risk factors is static posture.One of the biggest injury risk factors is static posture.•• Try to spend at least 5 minutes every hour away from your computTry to spend at least 5 minutes every hour away from your computer.er.•• Remember to ONLY stretch to the point of mild tension.Remember to ONLY stretch to the point of mild tension.•• Try to incorporate the stretches into your daily routine.Try to incorporate the stretches into your daily routine.•• This slide provides some illustrations of simple active stretcheThis slide provides some illustrations of simple active stretches to perform s to perform

at the office.at the office.

Hand ExercisesHand Exercises•• Tightly clench your hand into a fist and release, fanning out thTightly clench your hand into a fist and release, fanning out the fingers. e fingers.

Repeat 3 timesRepeat 3 times

Back and Shoulder ExercisesBack and Shoulder Exercises•• Stand up straight, place your right hand Stand up straight, place your right hand

on your left shoulder and move your head on your left shoulder and move your head back gently. Do the same thing for the back gently. Do the same thing for the right shoulderright shoulder

Head and Neck ExercisesHead and Neck Exercises•• Move head sideways from left to right and Move head sideways from left to right and

back to leftback to left•• Move head backwards and then forwardMove head backwards and then forward

Computer and Desk Stretches Computer and Desk Stretches ……•• Sitting at a computer for long periods often cause neck Sitting at a computer for long periods often cause neck

and shoulder stiffness and occasionally lower back pain. and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day Do these stretches every hour or so throughout the day or whenever you feel still. Also be sure to get up and or whenever you feel still. Also be sure to get up and walk around the office whenever you think of it. Youwalk around the office whenever you think of it. You’’ll ll feel better.feel better.

…… Computer and Desk Stretches Computer and Desk Stretches ……

…… Computer and Desk StretchesComputer and Desk Stretches

Office of HorrorsOffice of Horrors

Ideal OfficeIdeal Office

Additional Setup StepsAdditional Setup Steps

• Eliminate any reflection on your monitor. • Position any additional equipment in accessible places.

ABC STRATEGYABC STRATEGY

A= AWARENESSA= AWARENESS

•• What causes you stress?What causes you stress?•• How do you react?How do you react?

B = BALANCEB = BALANCE

•• There is a fine line between There is a fine line between positive/ negative stresspositive/ negative stress

•• How much can you cope with beforeHow much can you cope with beforeit becomes negative?it becomes negative?

C = CONTROLC = CONTROL

•• What can you do to help yourself What can you do to help yourself combat the negative effects of combat the negative effects of stress?stress?

Stress Management TechniquesStress Management Techniques

-- Change your thinkingChange your thinking

-- Change your behaviorChange your behavior

-- Change your lifestyleChange your lifestyle

CHANGE YOUR THINKINGCHANGE YOUR THINKING

CHANGE YOUR THINKINGCHANGE YOUR THINKING

REFRAMINGREFRAMING

POSITIVE THINKINGPOSITIVE THINKING

WORRY KILLS QUIETLYWORRY KILLS QUIETLY

MANAGE YOUR ANGERMANAGE YOUR ANGER

REFRAMINGREFRAMING

•• Technique to change the way we look Technique to change the way we look at things to feel better about them.at things to feel better about them.

•• Does not change external reality.Does not change external reality.

•• Helps to view things in different light Helps to view things in different light and less stressfully.and less stressfully.

POSITIVE THINKINGPOSITIVE THINKING•• Keep a positive mental outlook.Keep a positive mental outlook.•• Forget Forget powerlessness,dejection,despairpowerlessness,dejection,despair

failure.failure.•• Stress leaves us vulnerable to negative Stress leaves us vulnerable to negative

suggestion,sosuggestion,so focus on positives:focus on positives:-- Focus on your strengthsFocus on your strengths-- Learn from the stress you are underLearn from the stress you are under-- Look for opportunitiesLook for opportunities-- Seek out the positive Seek out the positive –– make a changemake a change

WORRY KILLS QUIETLYWORRY KILLS QUIETLY

•• Physically and mentally exhaustive processPhysically and mentally exhaustive process•• Time consuming Time consuming •• Reduces focus and productivityReduces focus and productivity•• Stays in the backdrop of the mind Stays in the backdrop of the mind

Worry Worry –– A useless emotional baggageA useless emotional baggage

http://www.google.co.in/imgres?imgurl=http://www.uq.edu.au/hanginthere/personalDev/images/personal21.jpg&imgrefurl=http://www.uq.edu.au/hanginthere/personalDev/personal15.html&h=214&w=240&sz=10&tbnid=LHKgL0wGKFkJ:&tbnh=92&tbnw=104&hl=en&start=18&prev=/images%3Fq%3DRELAXATION%26svnum%3D10%26hl%3Den%26lr%3D

ANGER MANAGEMENT

WHAT IS ANGER?WHAT IS ANGER?Anger is a natural adaptive response to threats... Anger is a natural adaptive response to threats... It inspires It inspires powerful,oftenpowerful,often aggressive feelings and aggressive feelings and

behaviors,whichbehaviors,which allow us to fight and to defend ourselves allow us to fight and to defend ourselves when we are attacked.when we are attacked.

A certain amount of A certain amount of anger,therefore,isanger,therefore,is necessary to our necessary to our survival,butsurvival,but too much of it is disastrous.too much of it is disastrous.

Anger is a completely normal, usually healthy, human emotion.

But when it gets out of control and turns destructive, it can lead to problems —

•Problems at work•Personal relationships

•Overall quality of your life

Actions resulting from anger often have Actions resulting from anger often have negative consequences because the negative consequences because the

neurotransmitters/hormones (neurotransmitters/hormones (egegadrenaline) released during anger adrenaline) released during anger

intensify impulsive action and cloud intensify impulsive action and cloud rational thought processes.rational thought processes.

Different Forms of AngerDifferent Forms of Anger

Frustration Frustration is the feeling we getis the feeling we getwhen we don't get what we want, when we don't get what we want,

when something interferes with our when something interferes with our gaining a desired and expected goal. gaining a desired and expected goal.

AngerAnger is feeling mad in response is feeling mad in response to frustration or injury. You don't to frustration or injury. You don't

like what has happened and usually like what has happened and usually you'd like to get revenge. you'd like to get revenge.

RageRage is when our aggression is when our aggression becomes so extreme that we becomes so extreme that we

lose selflose self--controlcontrol

HostilityHostility which is a chronic state of which is a chronic state of angeranger

AssertivenessAssertiveness is tactfully and rationally is tactfully and rationally standing up for onestanding up for one’’s own rights; assertiveness s own rights; assertiveness

is designed not to hurt othersis designed not to hurt others

Continuum of AssertivenessContinuum of Assertiveness

Passive Assertive AggressivePassive Assertive Aggressive

Maintains a balance Maintains a balance between the twobetween the two

ANGER: THE VICIOUS CYCLEANGER: THE VICIOUS CYCLE

JaaduJaadu presentationpresentation

Steps to Anger ManagementSteps to Anger ManagementIdentifying triggersIdentifying triggers –– external and internal events external and internal events that provoke angerthat provoke anger

Identifying cuesIdentifying cues –– physical signs of your own physical signs of your own angeranger

Using remindersUsing reminders –– thinking and telling oneself that thinking and telling oneself that itit’’s not worth fighting overs not worth fighting over

Using reducersUsing reducers –– techniques such as deep techniques such as deep breathing, counting backwards, imaging a peaceful breathing, counting backwards, imaging a peaceful scene, relaxation therapy , yogic scene, relaxation therapy , yogic excercisesexcercises……..

Using self Using self -- evaluationevaluation

If you live each day as if it were If you live each day as if it were your last, you will realize that life your last, you will realize that life is too short to get angry over is too short to get angry over everything. everything.

The final step requires forgiving The final step requires forgiving those who have angered you. By those who have angered you. By letting go of the resentment, letting go of the resentment, you'll find the weight of anger you'll find the weight of anger lifted from your shoulders.lifted from your shoulders.

Sorry PresentationSorry Presentation

Anyone can become angry. Anyone can become angry. That is easy. But to be angry with That is easy. But to be angry with

the right person, to the right the right person, to the right degree, at the right time, for the degree, at the right time, for the

right purpose and in the right right purpose and in the right way... that is not easy.way... that is not easy.

---- AristotleAristotle

Anger management CDAnger management CD

CHANGE YOUR BEHAVIOURCHANGE YOUR BEHAVIOUR

•• Be AssertiveBe Assertive•• Time ManagementTime Management•• VentilationVentilation•• HumorHumor•• Diversion and DistractionDiversion and Distraction

CHANGE YOUR BEHAVIOURCHANGE YOUR BEHAVIOUR

BE ASSERTIVEBE ASSERTIVE

•• Be assertive not aggressiveBe assertive not aggressive•• Effective and clear communicationEffective and clear communication•• Increases transparency in interpersonal Increases transparency in interpersonal

relationshipsrelationships

TIME MANAGEMENTTIME MANAGEMENTHow to achieve more with time ?How to achieve more with time ?Time is one thing that is common to each and Time is one thing that is common to each and everyone of us no matter how rich or poor we are everyone of us no matter how rich or poor we are ..

One thing everyone has in common is that we all One thing everyone has in common is that we all have have 24 hours in a day ,7days a week, 52 24 hours in a day ,7days a week, 52 weeks in an yearweeks in an yearTime is important , but what is more important :Time is important , but what is more important :

our ability to manage time , which is going to our ability to manage time , which is going to make a difference in what we achieve in lifemake a difference in what we achieve in life ..

What is time management ?What is time management ?

Time management is the ability to Time management is the ability to decide what is important in life , both decide what is important in life , both at work and in personal life , to at work and in personal life , to prioritize certain tasks that we need prioritize certain tasks that we need to do to do

TIME MANAGEMENTTIME MANAGEMENT

WHY TIME MANGEMENT IS WHY TIME MANGEMENT IS IMPORTANTIMPORTANT•• DETERMINE WHICH OF THE THINGS ARE IMPORTANT , DETERMINE WHICH OF THE THINGS ARE IMPORTANT ,

WHICH CAN BE DROPPED WHICH CAN BE DROPPED

•• BE MORE ORGANIZED IN WORK METHODS BE MORE ORGANIZED IN WORK METHODS

•• DELEGATE BETTER DELEGATE BETTER

•• CONTROL THE DISTRACTIONS THAT WASTE TIME AND CONTROL THE DISTRACTIONS THAT WASTE TIME AND BREAK THE FLOWBREAK THE FLOW

•• INCREASE EFFECTIVENESS AND REDUCE STRESSINCREASE EFFECTIVENESS AND REDUCE STRESS

•• BE PRODUCTIVE AND IMPROVE JOB SECURITY BE PRODUCTIVE AND IMPROVE JOB SECURITY

•• ENJOY WHAT ONE DOES.ENJOY WHAT ONE DOES.

HOW TO STARTHOW TO START

1.Analyze yourself and how you waste valuable time

2.Decide to change poor working habits by replacing them with effective tasks e.g.

4.Set yearly, monthly,weekly,daily goals and develop strategies.

5.Write a ‘TO DO’ list to do important things first.

6.Identify your goals and priorities.

WHY DONWHY DON’’T PEOPLE MANAGE T PEOPLE MANAGE THEIR TIMETHEIR TIME•• DonDon’’t know about itt know about it•• Too lazyToo lazy•• Enjoy the adrenaline buzz of meeting tight Enjoy the adrenaline buzz of meeting tight

deadlines deadlines •• Enjoy crisis managementEnjoy crisis management

1.1. Telephone interruptionTelephone interruption2.2. MeetingsMeetings3.3. VisitorsVisitors4.4. SocializingSocializing5.5. Lack of informationLack of information6.6. Excessive paperworkExcessive paperwork7.7. Communication breakdownCommunication breakdown8.8. Lack of policies and proceduresLack of policies and procedures9.9. Lack of competent personnelLack of competent personnel10.10.Red tapeRed tape

1.1. ProcrastinationProcrastination2.2. Failure to delegateFailure to delegate3.3. Unclear objectivesUnclear objectives4.4. Failure to set prioritiesFailure to set priorities5.5. Crisis managementCrisis management6.6. Failure to planFailure to plan7.7. Poor schedulingPoor scheduling8.8. Lack of self disciplineLack of self discipline9.9. Attempting to do too much at onceAttempting to do too much at once10.10.Lack of relevant skillsLack of relevant skills

HOW TO MANAGE TIME?HOW TO MANAGE TIME?

•• JOB CLARIFICATION JOB CLARIFICATION •• SETTING GOALS SETTING GOALS •• ACTION PLANS OR TASKSACTION PLANS OR TASKS•• PRIORITIZINGPRIORITIZING•• SCHEDULINGSCHEDULING•• PAPER MANAGEMENT PAPER MANAGEMENT •• ATTENDING AND RUNNING MEETINGSATTENDING AND RUNNING MEETINGS•• DELEGATIONDELEGATION•• SELF DISCIPLINESELF DISCIPLINE

SCHEDULINGSCHEDULING

IDEALLY ONE SHOULD SCHEDULE IDEALLY ONE SHOULD SCHEDULE 60%TIME FOR PROACTIVE TASKS AND 60%TIME FOR PROACTIVE TASKS AND REST 40% FOR REACTIVE AND REST 40% FOR REACTIVE AND MAINTENANCE TASKS MAINTENANCE TASKS

IN FACT THIS ALLOCATION DIFFER AS PER IN FACT THIS ALLOCATION DIFFER AS PER THE PROFILE OF ONETHE PROFILE OF ONE’’S JOBS JOB

PRIORITIZINGPRIORITIZINGUrgent Urgent Not urgent Not urgent

Imp.Imp. Activities:

• Crises

• Pressing problems

• Deadline-driven projects

Activities:

• Prevention, PC activities

• Relationship building

• Recognizing new opportunities

• Planning, Recreation

NotNotImp.Imp.

Activities:

• Interruptions, some calls

• Some mail, some reports

• Some meetings

• Proximate, pressing matters

• Popular activities

Activities:

• Trivia, busy work

• Some mail

• Some phone calls

• Time wasters

• Pleasant activities

VENTILATIONVENTILATION

‘‘A problem shared is a problem halvedA problem shared is a problem halved’’

•• Develop a support network through Develop a support network through friends or colleagues to talk with.friends or colleagues to talk with.

•• Writing a diary or notes may help Writing a diary or notes may help release feelings but do not re read what release feelings but do not re read what

has been written.has been written.

Laughter TherapyLaughter Therapy

Doctors now acknowledge Doctors now acknowledge that a few hearty laughs a that a few hearty laughs a day can keep your body, day can keep your body,

mind, and spirit fighting fit.mind, and spirit fighting fit.

HUMORHUMOR

•• Relieves muscular tensionRelieves muscular tension•• Improves breathingImproves breathing•• Pumps endorphins into the blood Pumps endorphins into the blood

streamstream-- the bodythe body’’s natural pain killers natural pain killer

HOHO--HA ExerciseHA Exercise

Laughter meditationLaughter meditation

DIVERSION AND DISTRACTIONDIVERSION AND DISTRACTION

•• Take time out for yourselfTake time out for yourself•• Get away from things Get away from things

that bother youthat bother you•• Calm down Calm down •• Think logically Think logically

CHANGE YOUR LIFESTYLECHANGE YOUR LIFESTYLE

LIFE STYLE OVER THE YEARSYESTERDAY TODAY TOMORROW

CHANGE YOUR LIFESTYLECHANGE YOUR LIFESTYLE

•• DietDiet•• Smoking & AlcoholSmoking & Alcohol•• ExerciseExercise•• Sleep Sleep •• LeisureLeisure•• RelaxationRelaxation

DIETDIET•• REDUCE FATS AND OILREDUCE FATS AND OIL

•• INCREASE COMPLEX CARBOHYDRATESINCREASE COMPLEX CARBOHYDRATES

•• PLENTY OF FRUITS & VEGETABLESPLENTY OF FRUITS & VEGETABLES

•• HIGH FIBRE DIETHIGH FIBRE DIET

•• REDUCE SUGAR INTAKEREDUCE SUGAR INTAKE

•• REDUCE SALTREDUCE SALT

ELIMINATE FATSELIMINATE FATS--NO!NO!

•• BRAIN RECOGNIZES ONLY FATS AS BRAIN RECOGNIZES ONLY FATS AS NUTRITIONNUTRITION

•• VIT A, D, E, AND KVIT A, D, E, AND K•• FIGHT FEAR FLIGHT HORMONE FIGHT FEAR FLIGHT HORMONE

PRODUCTIONPRODUCTION•• FOR QUALITY SPERM PRODUCTIONFOR QUALITY SPERM PRODUCTION

COOKING MEDIACOOKING MEDIA

•• LIQUID OILSLIQUID OILS•• 15 ML./ HEAD / DAY15 ML./ HEAD / DAY•• MIX AND MATCH OILSMIX AND MATCH OILS•• OCCASIONAL GHEE PERMISSIBLE!OCCASIONAL GHEE PERMISSIBLE!

Should be eaten in low Fat versionsShould be eaten in low Fat versions•• CheeseCheese•• Cottage CheeseCottage Cheese•• Milk and CreamMilk and Cream

Eat items which are rich in Eat items which are rich in colourcolour•• AppleApple•• OrangeOrange•• PomegranatePomegranate•• TomatoTomato•• WatermelonWatermelon•• BroccoliBroccoli

Vegetarians are HealthierVegetarians are Healthier•• Non Non -- Vegetarian food increases Vegetarian food increases

Fat and Cholesterol and decreases Fat and Cholesterol and decreases FiberFiber

•• Non Non -- Vegetarian food gives more Vegetarian food gives more proteins than required, thus taxing proteins than required, thus taxing the systemthe system

•• Non Non -- Vegetarian foods are more Vegetarian foods are more carcinogeniccarcinogenic

MODERATION MODERATION -- IS IT IS IT NEEDED?NEEDED?

Eat LessEat Less

•• Most of us eat more than our bodies Most of us eat more than our bodies requirerequire

•• We eat for taste, not according to appetiteWe eat for taste, not according to appetite•• As you grow old, body needs less and less As you grow old, body needs less and less

food to sustain itselffood to sustain itself•• DonDon’’t splurge at wedding parties or other t splurge at wedding parties or other

social gatheringssocial gatherings

DonDon’’t Make the Stomach do t Make the Stomach do the Job of the Teeththe Job of the Teeth

•• Chew food at least 16 timesChew food at least 16 times•• More you chew, more saliva will mix More you chew, more saliva will mix

with it, turning food into liquid or with it, turning food into liquid or semi semi –– liquidliquid

When Eating just EatWhen Eating just Eat

•• Wake up early to have time for breakfastWake up early to have time for breakfast•• For lunch eat in a group of other For lunch eat in a group of other

colleaguescolleagues•• Have dinner with the entire familyHave dinner with the entire family•• Do not sit on the sofa Do not sit on the sofa infrontinfront of the of the

television while eating television while eating •• If agitated, donIf agitated, don’’t eat right away. Relax t eat right away. Relax

before you eatbefore you eat

Fresh is FineFresh is Fine

•• Cooked Food when lying around keeps Cooked Food when lying around keeps loosing its vital forceloosing its vital force

•• Canned, tinned, bottled items are all Canned, tinned, bottled items are all lifelesslifeless

•• Preferably eat freshly cooked foodPreferably eat freshly cooked food

SMOKING AND ALCOHOLSMOKING AND ALCOHOL

Quit Smoking and Quit Smoking and moderate your moderate your Alcohol consumptionAlcohol consumption

Physical Exercise Physical Exercise –– Move MoreMove More

•• Rule of FourRule of Four4 4 kmskms / 40 / 40 minsmins / 4 times per week/ 4 times per week

•• 200 200 –– Age / 2 = Pulse Rate after Age / 2 = Pulse Rate after completion of Active Exercisecompletion of Active Exercise

RECOMMENDED EXCERCISES

BENEFITS OF EXERCISEBENEFITS OF EXERCISE

•• Improves blood circulationImproves blood circulation•• Lowers blood pressureLowers blood pressure•• Clears the mind of worrying thoughtsClears the mind of worrying thoughts•• Improves self imageImproves self image•• Makes you feel better about yourselfMakes you feel better about yourself•• Increases social contactIncreases social contact

SIMPLE WAYS TO ENHANCE SIMPLE WAYS TO ENHANCE MOVEMENTMOVEMENT

•• Walk wherever you can , whenever you Walk wherever you can , whenever you can.can.

•• Go buy milk , fruits etc.Go buy milk , fruits etc.

•• Indulge in Sports .Indulge in Sports .

•• Take a break from , have a glass of water Take a break from , have a glass of water ..

SLEEPSLEEP

•• Plenty of day time energyPlenty of day time energy•• Complete rejuvenation ofComplete rejuvenation of

body and mindbody and mind

Sound SleepSound Sleep

•• Eat at least two hours before bedtimeEat at least two hours before bedtime•• Take a shower before hitting the bedTake a shower before hitting the bed•• Play your favorite soft musicPlay your favorite soft music•• Draw the curtainsDraw the curtains•• Use dim lightsUse dim lights•• Trying to sleep can further delay the onset Trying to sleep can further delay the onset

of sleep because it includes mental activityof sleep because it includes mental activity

Young people are not Sleeping Enough Young people are not Sleeping Enough because ofbecause of•• TelevisionTelevision•• Late night partiesLate night parties•• New work culture involving late hours New work culture involving late hours

Protect yourself from PollutionProtect yourself from Pollution

•• Avoid smoke Avoid smoke –– filled roomsfilled rooms•• High traffic areasHigh traffic areas•• Breathing in highway fumesBreathing in highway fumes•• Exercising near busy thoroughfaresExercising near busy thoroughfares•• Plant lots of shrubbery in your yardPlant lots of shrubbery in your yard

LEISURELEISURE

•• InterestInterest•• Gives you Gives you ““breakbreak”” from stressesfrom stresses•• Provides outlet for reliefProvides outlet for relief•• Provides social contactProvides social contact

A VARIETY OF RELAXATION A VARIETY OF RELAXATION PROCEDURES EXISTPROCEDURES EXIST

THE RELAXATION PROCEDURES THAT ARE FOUND TO BE MOST EFFECTIVE ARE THOSE

THAT COMBINE

bodily & mental parameters.

THE RELAXATION PROCEDURES THAT ARE THE RELAXATION PROCEDURES THAT ARE FOUND TO BE MOST EFFECTIVE ARE THOSEFOUND TO BE MOST EFFECTIVE ARE THOSE

THAT COMBINETHAT COMBINE

bodily & mental parameters.bodily & mental parameters.

Benefits of relaxationBenefits of relaxation

•• Lowers blood pressureLowers blood pressure•• Combats fatigueCombats fatigue•• Promotes sleepPromotes sleep•• Reduces painReduces pain•• Eases muscle tensionEases muscle tension•• Decreases mental worriesDecreases mental worries•• Increases concentrationIncreases concentration•• Increases productivityIncreases productivity•• Increases clear thinkingIncreases clear thinking

Relax in a JiffyRelax in a Jiffy

•• Stand with your feet apartStand with your feet apart•• Take a deep breathTake a deep breath•• Stretch your arms above your headStretch your arms above your head•• Bring the arms and the head down in one Bring the arms and the head down in one

smooth motion, while breathing outsmooth motion, while breathing out•• Repeat five timesRepeat five times•• It will bring you great relaxationIt will bring you great relaxation

YOGA AND HYPERTENSIONYOGA AND HYPERTENSION

•• YOGA NIDRA REDUCES SBP BY 15YOGA NIDRA REDUCES SBP BY 15--20 20 mmHg AND DBP BY 10 mm Hg.mmHg AND DBP BY 10 mm Hg.

•• THIS DROP IN BP LASTS FOR ABOUT 12 THIS DROP IN BP LASTS FOR ABOUT 12 MONTHMONTH

Langley Porter Neuropsychiatry Institute CaliforniaLangley Porter Neuropsychiatry Institute California

•• REDUCES SYMPTOMS IN ALMOST ALL REDUCES SYMPTOMS IN ALMOST ALL PATIENTSPATIENTS

K.E.M BombayK.E.M Bombay

CAUTION!CAUTION!

•• LEARN FROM A GURU WHO CAN TEACH LEARN FROM A GURU WHO CAN TEACH CORRECTLYCORRECTLY

•• PRACTICE IT REGULARLY SO THAT IT PRACTICE IT REGULARLY SO THAT IT BECOMES A LIFE STYLE RATHER THAN BECOMES A LIFE STYLE RATHER THAN MERE EXERCISEMERE EXERCISE

•• COMBINING WITH DIETARY PRUDENCE COMBINING WITH DIETARY PRUDENCE ADDS TO THE BENEFITSADDS TO THE BENEFITS

Holidays are Holy DaysHolidays are Holy Days

•• 10 days per year or 3 10 days per year or 3 –– 4 days 3 times 4 days 3 times per yearper year

•• Pleasure without business (if possible Pleasure without business (if possible separate business and holiday trips)separate business and holiday trips)

•• DonDon’’t take work homet take work home•• Take weekly days offTake weekly days off•• Spend time with Nature Spend time with Nature

•• DIETARY PRUDENCEDIETARY PRUDENCE

•• REGULAR EXERCISE REGULAR EXERCISE

•• NO SMOKINGNO SMOKING

•• ALCOHOL IN MODERATIONALCOHOL IN MODERATION

•• YOGA AND RELAXATION TECHNIQUESYOGA AND RELAXATION TECHNIQUES

PRESCRIPTION FOR THE DAY

We are always looking to the future: We are always looking to the future: the present does not satisfy usthe present does not satisfy us--Our ideal, whatever it may be, lies Our ideal, whatever it may be, lies further on.further on.

-- GillettGillett

PERSONAL PERSONAL STRESS STRESS

COUNSELLORCOUNSELLOR