My lecture on Stress Management

1. ArE yOu sTrEsSeD ? PREPARED BY SARMAD KHAN

5. Stress is either psycho-somatic or somato-psychic (somatic) (psychic)

7. Basic stress is necessary for survival of all living beings. It is positive and required for progress and development of society. It improves our efficiency and enables us to focusing full attention to the threat. Every normal human being should feel it. BASIC STRESS

8. + VE LOW MODERATE HIGH PERFORMANCE STRESS STRESS VS. PERFORMANCE CURVE PERFORMANCE EUSTRESS DISTRESS Adopted from Dr. Peter Nixon, a British cardiologist Comfort Zone - VE

9. New basic stresses keep on adding without management of the previous stresses Or when the basic stress lasts for a very long time unmanaged. STRESS 1 STRESS 2 STRESS 3 STRESS 4 CUMULATIVE STRESS

12. HUMAN ENDOCRINE SYSTEM

14. Suppresses function of thymus resulting in decreased macrophages and T-cells which in turn reduce overall immunity. It also increases the central fat . T-cells attacking waste products

15. Chemical Changes in Body ADRENALINE + CORTISOL Circulatory System Respiratory System Perspiratory System

34. TIPS FOR GOOD SLEEP Alcohol is the ‘thief of sleep’ Avoid excessive caffeine Try to keep regular hours Read something very boring Keep room temperature comfortable Use medium hard bed Avoid thick pillow

36. 90 Minutes 90 Minutes 20 Minutes 20 Minutes ACTIVITY LEVEL TOP PERFORMANCE TOP PERFORMANCE STRESS STRESS Ultradian Healing response Ultradian Healing response Adapted from: Rossi, EL: The 20Minute Break, Tarcher-Putnam, New York, 1991 Arousal ULTRADIAN HEALING RESPONSE

41. The 90/10 Principle

42. Author: Stephen Covey Discover the 90/10 Principle It will change your life (or at least, the way you react to situations )

63. Absolutely everything we do, give, say, or even think, it’s like a Boomerang. It will come back to us... If we want to receive, we need to learn to give first... Maybe we will end with our hands empty, but our heart will be filled with love... And those who love life, have that feeling marked in their hearts …

64. HOW TO STAY YOUNG 1. Throw out nonessential numbers 2. Keep only cheerful friends 3. Keep learning 4. Enjoy the simple things 5. Laugh often, long and loud 6. The tears happen 7. Surround yourself with what you love 8. Cherish your health 9. Don't take guilt trips 10. Tell the people you love that you love them AND ALWAYS REMEMBER : Life is not measured by the number of breaths we take, but by the moments that take our breath away.

65. QUESTIONS