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Krishna Prema - Multimedia

ࡱ> M [bjbj== 6WWWl###8#, $I2$%"%%%)))IIIIIII&K FM~I)(@)))I.%%3I...)J%%I.)I. .4EG%$ @*I#e+wFGI0IFM,MG. Stress Management Course Materials Contents Stress Control 2 8 Keys to good sleep 3 Stress Management: ten self-care techniques 4 Are you a reactor or an over-reactor 5 Some healthful hints 6 13 ways to die prematurely. 8 Annextures Annexture I 9 Effects of the Hare Krsna Maha mantra on stress, depression, and the three gunas Annexture II 11 The Autonomic Nervous System STRESS CONTROL Tip #1: Take 40 deep slow diaphragmatic breaths each day. (Spread evenly throughout your day, not all at one at the end of the day or you might hyperventilate.) You can benefit from associating the deep breaths with some common work occurrence such as the telephone ringing or clock watching. Tip #2: Use regular relaxation period for work breaks. Try fifteen to twenty minute periods of (hopefully) undisturbed time away from phone and/or family. Commit to using this for four to six weeks to begin to see the benefits. Tip #3: Get regular exercise. Aerobic activities such as walking, jogging, swimming, biking, etc. for 20 minutes 3 times per weeks is minimum. Recommended is 30 minutes or more, 4-6 times per week. But do not hurt yourself! Tip #4: Eat sensibly. Avoid caffeine. Do not cope with stress by using alcohol or drugs. If you are stressed out, caffeine is like throwing gasoline on a fire to put it out. Tip #5: Get focused on new directions and regular planning. Give yourself positive options if you feel trapped. Plan for growth in all aspects of your life, not just work and finance (family/relationships, spiritual interests, creativity, vacations, hobbies etc.). Tip #6: Use and develop your humor! Positive attitudes really help difficulties; when viewed as opportunities for growth and proving your abilities, they are less harmful. But do not bury your anger, fear or sadness. Tip #7: Protect yourself from negative co-workers and relationships! Do not get caught up in other peoples negative thinking or let them rip off your peace of mind and positive energy. Take good care of yourself!! Tip #8: Get back in control!!! If you cannot control all the people and situations that happen around you at least you can control the way you respond. Tip #9: Give sincere compliments freely and smile! Be positive and let it shine on all that surround you. It will come back many times more. Tip#10: Learn to really listen! It is the best communication technique that you can develop. 8 KEYS TO GOOD SLEEP Here are 8 steps you can take during your waking hours to help you get better sleep: Sleep naturally Avoid alcohol, drugs, caffeine and chocolate before bedtime. Diet Eat your last meal at least 2 hours before bedtime. Exercise early in the day to help you sleep better that night. Read inspirational material before going to sleep. Keep a notebook at your bedside. If something is on your mind, write it down, and then forget about it until morning. Attitude Expect to sleep well! Use relaxation tools, like correct breathing. Monitor your thoughts at bedtime. Keep them positive. STRESS MANAGEMENT: TEN SELF-CARE TECHNIQUES Many people dont realize it, but stress is very natural and important part of life. Without stress there would be no life at all! We need stress (eustress), but not too much stress for too long (distress). Our body is designed to react to both type of stress. Eustress helps to us remain alert, motivates us to face challenges and drives us to solve problems. These low levels of stress are manageable and can be thought of as necessary and normal stimulation. Distress, on the other hand, results when our bodies over react to events. It leads to what has been called fight or flight reactions. Such reactions may have been in time long ago when our ancestors were frequently faced with life or death matters. Nowadays, such occurrences are not unusual. Yet we react many daily situations as if they were life and death issues. Our bodies really do not know the difference between a saber-tooth tiger and an employer correcting our work. It is how we perceive and interpret the events of life that dictates how our bodies react. If we think something is very scary or worrisome our bodies react accordingly. When we view something as manageable, though, our body does not go haywire; it remains alert, but not alarmed. The activation of our sympathetic nervous system (a very important part of our general nervous system) mobilizes us for quick action. The more we sense danger (social or physical), the more our body reacts. Have you ever been called upon to give an extemporaneous talk and found that your heart pounded so loudly and your mouth was so dry that you thought you just could not do it? Thats over-reaction. Problems can occur when over activation of the sympathetic system is unnecessary. If we react too strongly or let the small overreactions (the daily hassles) pile up, we may run into physical, as well as psychological, problems. Gastrointestinal problems (e.g.. diarrhea and nausea), depression, or severe headaches can come about from acute distress. Insomnia, heart disease and distress habits (e.g.. drinking, overeating, smoking and using drugs) can result from the accumulation of small distress. What we need is to learn approach matters in more realistic and reasonable ways. Strong reactions are better reserved for serious situations. Manageable reactions are better for everyday issues that we all have to face. ARE YOU A REACTOR OR AN OVER-REACTOR Below are situations that cause stress in some and distress in others. Imagine yourself in each one right now. How are you reacting? Driving your car in rush hour Getting a last minute work assignment Misplacing something in the house Having something break while using it Dealing with incompetence at work Planning your budget Being blamed for something Waiting in a long line at the grocery store or bank SOME HEALTHFUL HINTS Basically, we need to modify our reactions to situations. Rather than seeing situations as psychologically or physically threatening and thereby activating our sympathetic nervous system, our parasympathetic nervous system (that part which helps lower physiological arousal) needs to be called into play. The following suggestions are designed to reduce distress. Try them. They work! Learn to Relax. Throughout the day, take "mini-breaks". Sit down and get comfortable, slowly take a deep breath in. hold it, and then exhale very slowly. At the same time, let your shoulder muscles droop, smile, and say something positive like, " I am r-e-l-a-x-e-d". Be sure to get sufficient rest at night. Practice Acceptance. Many people get distressed over things they won't let themselves accept. Often these are things that can't be changed, like someone else's feelings or beliefs. If something unjustly bothers you, that is different. If you act in a responsible way, the chances are you will manage stress effectively. Talk Rationality to yourself. Ask yourself what real act the stressful situation will have on you in a day or a week and see if you can let the negative thoughts go. Think through whether the situation is your problem or other's. If it is yours, approach it calmly and firmly; if it is others, there is not much you can do about it. Rather that condemn yourself with hindsight thinking like, "I should have..., think about what you can learn from the error and plan for the future. Watch out for perfectionism- set realistic and attainable goals. Remember everyone makes errors. Be careful of procrastination - breaking tasks into smaller units will help and prioritizing will help things get done. Get Organized. Develop a realistic schedule of daily activities that includes time for work sleep, relationships and recreation. Use a daily "thing to do" list. Improve your physical surroundings by cleaning your house and straightening up your office. Use your time and energy as efficiently as possible. Exercise. Physical activity has always provided relief from stress. In the past, daily work was largely physical. Now that physical exertion is no longer a requirement for earning as living, we don't get of stress so easily while working. It accumulates very quickly. We need to develop a regular exercise program to help reduce the effects of working. it accumulates very quickly. We need to develop a regular exercise program to help reduce the effects of stress before it becomes distress. Try aerobics, walking, jogging, dancing, swimming and the like. Reduce Time urgency. If you frequently check your watch or worry about what you do with your time, learn to take things a bit slower. Allow plenty of time to get things done. Plan your schedule ahead of time. Recognize that you can only do so much in a given period. Practice the notion of " pace, not race." Disarm yourself. Every situation in life does not require you to be competitive. Adjust your approach to an event according to its demands. You don't have to raise your voice in a simple discussion. Playing tennis with a friend doesnt have to be an Olympic trial. Leave behind you "weapons" of shutting, have the last worked, putting someone else down, and blaming. Quit time. Balance your family, social and work demands with special private times. Hobbies are good antidotes for daily pressures. Unwind by taking a quite stroll, soaking in a hot bath, watching a sunset, or listening to calming music. Watch your habits. Eat sensibly - a balanced diet will provide all the necessary energy you will need during the day. Avoid nonprescription drugs and minimize your alcohol use - you need to be mentally and physically alert to deal with stress. Be mindful of the effects of excessive caffeine and sugar on nervousness. Put out the cigarettes - they restrict blood circulation and affect the stress response. Talk to friends. Friends can be good medicine. Daily doses of conversation, regular social engagements, and occasional sharing of deep feelings and thoughts can reduce stress quite nicely. 13 WAYS TO DIE PREMATURELY!!!??? Ignore genetics, especially if your parents died young. Don't exercise, avoid aerobics the most. Be careless and absentminded. Don't wear seatbelts. Daydream when using dangerous tools and knives. Smoke two packs a day. Be a loner, avoid family or other strong social support groups. Drink alcohol excessively. Be angry, hostile and aggressive at and about everything, Blame others. Take no responsibility for your situation. Ignore nature's warning signs like chest pains, shortness of breathless, dizziness, numbness. Be a pessimist. Convince yourself that nothing will go right for you. Look forward to being taken advantage of, gain. Multi task and have a strong sense of constant urgency. This will help cultivate being angry when someone gets in your way or slows you down. Over eat, especially high fat, high sugar junk food. Work to become "morbidly obese." Worry constantly, even in the face of contrary evidence. Believe in no higher power than yourself. Faith in God is a part of longevity in many studies. Of course, if you dont want to die prematurely for some reason, you can spend your retirement & not leave it to your kids, you could change. Do the opposite & nearly guarantee youll live longer! Stress can be difficult to understand. The emotional chaos it causes can make our daily lives miserable. It can also decrease our physical health, sometimes drastically. Strangely, we are not always aware that we are under stress. The habits, attitudes, and signs that can alert us to problems may be hard to recognize because they have become so familiar. Annexture I EFFECTS OF THE HARE KRSNA MAHA MANTRA ON STRESS, DEPRESSION, AND THE THREE GUNAS Name: David Brian Wolf Department: School of Social Work Major Professor: Dr. Neil Abell Degree: Doctor of Philosophy Term Degree Awarded: Summer, 1999 For Additional Information See: 1) Psychological Reports (June, 1999), entitled "A Psychometric Study of the Three Gunas". 2) Journal of Indian Psychology January, 1998, issue entitled "A Psychometric Study of the Three Gunas". The author conducted a 3-group study on the effects of chanting the hare krsna maha mantra on stress, depression, and the three modes of nature- sattva, rajas, and tamas- described in the Vedas as the basis for human psychology. Sixty-two subjects, self-selected through newspaper advertisements in a Southeastern university town, completed the study. Average age was 24.63 years, with 31 males and 31 females participating. Stress was measured with the Index of Clinical Stress, depression was measured with the Generalized Contentment Scale, and the modes of nature, or gunas, were measured with the Vedic Personality Inventory. Subjects were tested at pretest, posttest, and follow up, with testing times separated by four weeks. Participants were randomly assigned to a maha mantra group, an alternate mantra group, and a control group. Subjects in each of the chanting groups chanted their mantra approximately 25 minutes each day. The researcher concocted a mantra as the alternate mantra, though subjects in the alternate group thought it was a genuine Vedic mantra. Primary hypotheses of the study were based on Vedic theory, and stated that the maha mantra group would increase sattva, and decrease stress, depression, rajas and tamas, significantly more than the other two groups. ANCOVA results, controlling for gender and age, supported these hypotheses at p<.05 for all dependent variables except rajas, with effect sizes (eta2) for the four variables whose results supported the hypothesis ranging from .21 to .33. The author suggests that the maha mantra has potential for utilization in clinical areas similar to those where other interventions of Eastern origin have been successful, such as treatment of stress, depression, and addictions. Further, it is recommended that the maha mantra be integrated into a spiritual approach to client care in social work and related fields. Suggestions for further research include applying path analysis to the data of this study to ascertain causal relationships, and application of Hierarchical Linear Models to the data to combine single-system analysis and group analytical methods for extracting the maximum amount of information. Additionally, further studies on the maha mantra are warranted, with various populations and in various settings. Annexture I (Cont.) Abstract The Vedic Personality Inventory was devised to assess the validity of the Vedic concept of the three gunas, or modes of nature, as a psychological categorization system. The sample of 619 subjects consisted of persons of varying ages and occupations from a mid-sized city in the Southeastern United States, and also of subscribers to a magazine focusing on Eastern-style spirituality. The original 90-item VPI was shortened to 56 items on the basis of reliability and validity analyses. Cronbach's alpha for the three subscales ranged from .93 to .94, and the corrected item-total correlation of every item on the VPI with its subscale is greater than .50. Three measures of convergent validity and four measures of discriminant validity provide evidence for the construct validity of the instrument. The loading of every item on the scale is stronger for the intended subscale than for any other subscale. Though each subscale contains congeneric items, the factors are not independent. This non-orthogonality is consistent with Vedic theory. This instrument needs to be tested cross-culturally, and to be experimentally implemented in group research and individual assessment. Annexture II The Autonomic Nervous System The "insides" (the "viscera") of our body, like the heart, stomach and intestines, are regulated by a part of the nervous system called the autonomic nervous system (ANS). The ANS is a part of the peripheral nervous system and it controls many organs and muscles within the body cavity. In most situations, we are unaware of the workings of the ANS since it functions in an involuntary, reflexive manner. For example, we do not notice when blood vessels change size or when our heart beats faster. However, some people can be trained to control some functions of the ANS like heart rate or blood pressure. The ANS is most important in two situations: those emergency situations that cause stress and require us to "fight" or take "flight" (run away) and those nonemergency situations that allow us to "rest" and "digest" INCLUDEPICTURE "http://faculty.washington.edu/chudler/gif/zzz.gif" \* MERGEFORMATINET . The ANS regulates: Muscles in the skin (around hair follicles; smooth muscle) around blood vessels (smooth muscle) in the eye (the iris; smooth muscle) in the stomach, intestines and bladder (smooth muscle) of the heart (cardiac muscle) Glands The ANS is divided into three parts: The sympathetic nervous system The parasympathetic nervous system The enteric nervous system. Annexture II ( Cont.) The Sympathetic Nervous System It is a nice, sunny day...you are taking a nice walk in the park. Suddenly, an angry bear appears in your path. Do you stay and fight OR do you turn and run away? These are "Fight or Flight" responses. In these types of situations, your sympathetic nervous system is called into action - it uses energy - your blood pressure increases, your heart beats faster, and digestive processes slow down.  INCLUDEPICTURE "http://faculty.washington.edu/chudler/sym1.gif" \* MERGEFORMATINET  Notice in the figure to the above, that the sympathetic nervous system originates in the spinal cord. Specifically, the cell bodies of the first neuron (the preganglionic neuron) are located in the thoracic and lumbar spinal cord. Axons from these neurons project to a chain of ganglia located near the spinal cord. In most cases, this neuron makes a  HYPERLINK "http://faculty.washington.edu/chudler/synapse.html" synapse with another neuron (post-ganglionic neuron) in the ganglion. A few preganglionic neurons go to other ganglia outside of the sympathetic chain and synapse there. The post-ganglionic neuron then projects to the "target" - either a muscle or a gland. Two more facts about the sympathetic nervous system: the synapse in the sympathetic ganglion uses acetylcholine as a neurotransmitter; the synapse of the post-ganglionic neuron with the target organ uses the neurotransmitter called norepinephrine. (Of course, there is one exception: the sympathetic post-ganglionic neuron that terminates on the sweat glands uses acetylcholine.) Annexture II ( Cont.) The Parasympathetic Nervous System It is a nice, sunny day...you are taking a nice walk in the park. This time, however, you decide to relax in comfortable chair that you have brought along. This calls for "Rest and Digest" responses. Now is the time for the parasympathetic nervous to work to save energy - your blood pressure decreases, your heart beats slower, and digestive processes start.  INCLUDEPICTURE "http://faculty.washington.edu/chudler/parasym1.gif" \* MERGEFORMATINET  Notice in the figure on the above, that the cell bodies of the parasympathetic nervous system are located in the spinal cord (sacral region) and in the medulla. In the medulla, the  HYPERLINK "http://faculty.washington.edu/chudler/cranial.html" cranial nerves III, VII, IX and X form the preganglionic parasympathetic fibers. The preganglionic fiber from the medulla or spinal cord projects to ganglia very close to the target organ and makes a synapse. This synapse uses the neurotransmitter called acetylcholine. From this ganglion, the post-ganglionic neuron projects to the target organ and uses acetylcholine again at its terminal. Here is a summary of some of the effects of sympathetic and parasympathetic stimulation. Notice that effects are generally in opposition to each other. Annexture II (Cont.) The Autonomic Nervous System StructureSympathetic StimulationParasympathetic StimulationIris (eye muscle)Pupil DilationPupil ConstrictionSalivary GlandsSaliva production reducedSaliva production increasedOral/Nasal MucosaMucus production reducedMucus production increasedHeartHeart rate and force increasedHeart rate and force decreasedLungBronchial muscle relaxedBronchial muscle contractedStomachPeristalsis reducedGastric juice secreted; motility increasedSmall IntestineMotility reducedDigestion increasedLarge IntestineMotility reducedSecretions and motility increasedLiverIncreased conversion of glycogen to glucose INCLUDEPICTURE "http://faculty.washington.edu/chudler/clear.gif" \* MERGEFORMATINET KidneyDecreased urine secretionIncreased urine secretionAdrenal medullaNorepinephrine and epinephrine secreted  INCLUDEPICTURE "http://faculty.washington.edu/chudler/clear.gif" \* MERGEFORMATINET BladderWall relaxed Sphincter closedWall contracted Sphincter relaxed It should be noted that the autonomic nervous system is always working. It is NOT only active during "fight or flight" or "rest and digest" situations. Rather, the autonomic nervous system acts to maintain normal internal functions and works with the somatic nervous system. The sympathetic nervous system normally functions to produce localized  HYPERLINK "http://www.britannica.com/bcom/eb/article/9/0,5716,82519+1+80373,00.html" adjustments (such as  HYPERLINK "http://www.britannica.com/bcom/eb/article/idxref/0/0,5716,605940,00.html" sweating) and reflex adjustments of the cardiovascular system. Under conditions of stress, however, the entire sympathetic nervous system is activated, producing an immediate, widespread response that has been called the "fight or flight" response. This is characterized by the release of large quantities of  HYPERLINK "http://www.britannica.com/bcom/eb/article/8/0,5716,33378+1+32804,00.html" epinephrine from the  HYPERLINK "http://www.britannica.com/bcom/eb/article/7/0,5716,108527+1+106032,00.html" adrenal gland, an increase in heart rate, an increase in cardiac output, skeletal muscle vasodilation, cutaneous and gastrointestinal vasoconstriction, pupillary dilation, bronchial dilation, and piloerection. The overall effect is to prepare the individual for imminent danger.  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