The fast pace of life is taking toll on every city dweller, right from students to home makers and workers to managers, every body is hit by the bug of the stress. Modern technological development and communication aids are adding to the stress because of their high speed. Traveling, exams, admissions etc. at times are too stressful for students as well as parents living

hectic lifestyle. Stressed individuals are paying heavy toll in terms of health and well being as they are more prone to stress induced diseases such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. Most people get trapped into the vicious circle of stress induced diseases and find it difficult to tackle it at later stage. Hence it is very important for us to learn to manage the stress.

So what is stress?

Stress is an individual's perception

and assessment of the environment. It depends on how one perceives

the situation. The positive perception is called eustress while

negative perception will lead to distress. The amount of stress at

which each individual functions most effectively is unique to each

individual and it is known as optimum stress level (OSL).

Any response, mental or physical, which

adversely affects performance, is called negative stress response.

That which creates stress is called

stressor. There are different types of lifestyle stressors:

Performance Stressors: These are

situations where one is stressed to perform, viz. Driving a car,

public speaking, performance appraisal, big events in one's life viz.

Exams, marriage etc.

Threat Stressors: These are

situations perceived as dangerous, viz.: Riots, War, High risk sport,

accidents etc.

Boredom Stressors: These are

situations which are perceived and assessed as lacking in physical or

mental stimulation, Viz. Household chores, Routine factory work etc.

Frustration Stressors: These are

situations which are perceived and assessed as being undesirable but

beyond one's power to control, Viz. Govt. Taxation.

Bereavement Stressors: Loss of

relationship, Death of loved one, losing a Job, possession or

Reputation, dignity etc.

Physical Stressors: Actual

physical damage viz. breaking limbs, suffering from disease or

infection, working in conditions where extreme temperature and

pollution exists which can not be avoided.

Effect of Positive Stress:

As

we have seen, positive stress adds anticipation and excitement to

life, and we all thrive under a certain amount of stress. Deadlines,

competitions, confrontations, and even our frustrations and sorrows

add depth and enrichment to our lives. Our goal is not to eliminate

stress but to learn how to manage it and how to use it to help us.

Insufficient stress acts as a depressant and may leave us feeling

bored or dejected; on the other hand, excessive stress may leave us

feeling "tied up in knots." What we need to do is find the

optimal level of stress which will individually motivate but not

overwhelm each of us. If you are experiencing stress symptoms, you

have gone beyond your optimal stress level; you need to reduce the

stress in your life and improve your ability to manage it.

So, how do we manage stress?

As there are many sources of stress,

there are many possibilities for its management. However, all require

work towards change. As stress is an individual's perception and

assessment of the environment, one needs to look into the possibility

of changing one’s perception and the reaction to it. In fact, the

ideal change will be to convert our reaction to response. So what is

the difference between reaction and response? Reaction is habitual,

uncontrolled, and impulsive while response is well thought,

contemplated act with awareness. A responsible person responds and

never reacts. Responsibility is one’s ability to respond.

How do we proceed?

1. Awareness of Stressors: Become

aware of your stressors. Watch your physical and emotional reactions

to stressors. Do you become nervous or physically upset? Notice the

situations and events that create high levels of stress. Understand

how your body responds to the stress.

2. Breath awareness: Bring your

attention to your breath. Breath awareness will make you more aware

to notice various aspects of stress, situation and its effects on

your body-brain system. Breath awareness will bring the understanding

of the dominant nostril. At any given time, we have one dominant

nostril and one blocked nostril. The dominance and the blockage can

be of varied degrees.

3. Change the dominant nostril:

This is one of the oldest secret of “Shiv Swarodaya” or

Swar

Yoga. As you become aware of stress and the dominant nostril,

simplest thing to do now is to block the dominant nostril by pressing

thumb on that nostril and breathe through the other nostril for

twenty one times. Normally this is sufficient to change the nostril

and stop the setting in of the stress. This simple method works in a

miraculous manner to manage stress!

4. Practice “Nirmal

Kriya”:

Nirmal Kriya is one of the most powerful methods to eliminate stress

instantly. It takes only half a minute to practice it. Here is how

you go about it…

Start with a couple of deep breaths.

Now start with four short breaths and end with a long breath. During

the long breath exhalation, create friction in the throat region.

(This is known as Ujjayi Pranayam). This makes the train of five

connected breaths. Repeat such train five times and you have

completed 25 connected breaths Nirmal Kriya. You can do it standing,

sitting or sleeping positions. You can repeat it every hour or

anytime you feel you are drifting into the stressful situation.

5. Change your Attitudes: Become

more positive towards stress management. Look at every situation in a

positive manner, including the stressful situations. In fact we learn

our best lessons of life from the worst situations!

6. Set your Goals right:

Practice SMART Goal setting. Let each of your goal be Specific,

Measurable, Achievable, Realistic and Time bound. Pursue realistic

goals which are meaningful to you, rather than goals others have for

you that you do not share.

7. Manage your Time: Practice

Time management techniques and manage your life accordingly. Prepare

the list of things to do every day morning. Set your priorities

right. Follow your own system to the extent possible and also be

flexible to change your system to suit your new environment.

8. Improve your EQ: Emotional

quotient is based on Emotional Intelligence. Reduce the intensity of

your emotional reactions to stress. The stress reaction is triggered

by your perception of emotional danger. Are you viewing your

stressors in exaggerated terms? Are you over-reacting and viewing

things as absolutely critical and urgent? Work at adopting more

moderate views; try to see the stress as something you can cope with

rather than something that overpowers you. Put the situation in

perspective.

9. Take care of your body:

Exercise for cardiovascular fitness three to four times a week

Moderate, prolonged rhythmic exercise is best, such as walking,

swimming, cycling, or jogging. Practice Yoga regularly. Eat

well-balanced, nutritious meals. Maintain your ideal weight. Avoid

nicotine, excessive caffeine, and other stimulants. Get enough sleep.

Be as consistent with your sleep schedule as possible.

10. Take it easy: Mix leisure

with work. Take breaks and get away whenever you can.

Develop some mutually supportive

friendships and relationships. Frustrations, failures, and sorrows

are part of our life, for learning lessons. Always be kind and gentle

with yourself -- be a friend to yourself.

For more information please visit

www.premnirmal.com/stress_management.htm