Stress management and sports
- 1. STRESS MANAGEMENT & SPORTS Jagbir Singh, Sports Wing, Mt. Abu Presented By
- 2. How a life is Spent If you can’t improve what’s within your reach you will never improve what is not! This is how the years are spent between 20 and 60 years of a resident of a big metropolis No of years 0 8 16 W O R K S L E E P E A T I N G L E I S U R E T R A F F I C B A T H I N G O T H E R S
- 3. 19th Century was the AGE OF PROGRESS 20th Century was the AGE OF STRESS
- 4. Stress is a form of pain, a messenger that comes from inside, which tells you that there is something you need to change. What is Stress?
- 5. Will 21st Century be the Age of Panic or Age of Peace? You can make the decision.
- 6. STRESS DEPRESSION Almost 15 million Americans suffer from clinical depression, according to the National Institute of Mental Health. Depression is also the leading cause of disability among 15- to 44-year-olds
- 7. 1. Audience & Public expects, a great performance during game. 2. Non Co-operation of team mates. 4. Conflicting decisions of seniors. 5. Too much sports. At Ground CAUSES OR TRIGGERS OF STRESS
- 8. CAUSES OR TRIGGERS OF STRESS - EVENTS, SITUATIONS AND CIRCUMSTANCES At Home No cooperation from family Money Death in the family No time for practice Less Time to family No cooperation from coach players not hardworking
- 9. WORKSHOP
- 10. CHECK STRESS LEVEL Score yourself as follows: Never – 0 Seldom – 1 Sometimes – 2 Always - 3 1. Do you talk too fast? 2. Do you interrupt people and complete your sentence first? 3. Do you hate to wait in a line? 4. Are you short of time to get everything done? 5. Do you like to waste time? 6. Do you eat too fast? 7. Do you often drive over the speed limit? 8. Do you do more than one thing at a time?
- 11. CHECK STRESS LEVEL 9. Do you become impatient if others do something too slowly? 10. Do you have little time to relax and enjoy things at leisure? 11. Do you take on too many responsibilities? 12. Do you think about other things during a conversation? 13. Do you walk fast? 14. Are you irritated when kept waiting? 15. Do you find that your fists are clinched or your neck or jaw muscles are tight, if under stress? 16. Does your concentration often waver while you think about other responsibilities?
- 12. CHECK STRESS LEVEL 17. Are you competitive? Now total up your score. - If your score is 45-65, then you have a high potential for stress related illnesses. If it is 35-44, then you have medium potential and if it is 25-34 then you have a low potential for stress related illnesses. If it is less than 25 you are in a state of Healthy Stress – Eustress.
- 13. STRESS PRESE nt NTTTT EXTERNAL PRESSURES Expulsion from Team, carrier Lost games, UNRESOLVED SITUATIONS Future PAS T INDIVIDUAL or ORGANISATION
- 14. Effect at four levels STRESS Thinking, Deciding Discriminating, Acting MENTAL Identity, Perception, Values, Self Awareness, Self Respect SPIRITUAL Feelings, Emotions, Intuition EMOTIONAL Body PHYSICAL
- 15. Stress is normal part of everyday life. Some stress is necessary in order to reach big performance. After the game a little rest and relaxation will make it go away. ILLUSIONS ABOUT STRESS - 1
- 16. 7. Other people, situations and events are responsible for causing your stress. 8. You never experience Stress . ILLUSIONS ABOUT STRESS - 2
- 17. STRESS IMPACT Peak Distress Eustress Attention Feeling State Scattered Bored Strained Anxious Effortless Challenge “ Flow”- Absorbed, Euphoric, Meditative Performance Health
- 18. High Blood Pressure Chest pains Chronic Fatigue Accident Prone Alcoholism Skin Rashes Ulcer Insomnia Headaches Increased heart rate Sweating Heart attack The Physical Signs of Stress
- 19. Blood sugar rises. Adrenalin and cartisol production surge. The Physical Signs of Stress
- 20. If you frequently find yourself feeling frazzled (threads go apart), it’s time to take action to bring your nervous system back into balance. Stress is what keeps you on your toes during work, but beyond a certain point, stress stops being helpful and starts causing major damage to your health and your quality of life. Research suggests that having a stressful job can increase the risk of developing asthma by 40 per cent. For the first time scientists studies reveal that work pressure can actually make someone become an asthmatic. The Physical Signs of Stress
- 21. Interventional Cardiologist Dr Hasmukh Ravat says that there is most definitely a link between stress and asthma, “Stress is the cause for various health hazards, there has been an increase in heart diseases especially amongst youngsters in urban areas due to the excessive work pressure other than that asthma is also greatly exaggerated,” he says The Physical Signs of Stress
- 22. Tightness Evasion Resistance Reactionary Irritation Short-temper Anger THE MENTAL EFFECTS OF STRESS Impatience Apprehension Discontentment Tiredness Criticism Guilt
- 23. DEEPAK CHOPRA When you’re feeling Overwhelmed, Anxious or Strssed- It is easy to forget that you have choices and that there are many tools and techniques that can help you feel better right away.
- 24. RESULT OF STRESS Feeling of Hopelessness No Motivation Draining of Self-Esteem
- 25. Adam Galinsky The research was done by Adam Galinsky, the Morris and Alice Kaplan Professor of Ethics and Decision in Management at the Kellogg School of Management at Northwestern University in Evanston, Ill., in collaboration with lead author Jennifer Whitson, an assistant professor at the McCombs School of Business at the University of Texas at Austin.
- 26. Adam Galinsky To test their theory, the researchers asked half of a group of volunteers to remember a situation when they felt a lack of control, such as a car crash, when a close family member had been ill or when they had felt under threat. They then conducted a series of experiments, including asking the participants if they saw images in "snowy" pictures made up of dots. Half of the pictures contained dots arranged randomly, while the other half made up faintly recognizable pictures, such as a chair, a boat or a planet. While the volunteers saw 95 percent of the hidden images, the group under pressure also "saw" images in 43 percent in the random dots.
- 27. Truth About Stress We become the prisoners of our own Creation. You are the creator of your own Stress. Negative thinking about (a) Self (b) Others (c) World causes Stress.
- 28. To reduce the pressure Comprehension - Understand things in their context, see what is behind the appearances Tension (Stress) = Pressure Resilience Challenge Coping ability Dynamism To increase the resilience Self-empowerment - Inner reflection and reposturing STRESS
- 29. The key to Stress Management is the ability to change the quality of your own thinking. How to Manage Stress?
- 30. STRESS Free Life through Meditation The moment you are in TENSION You loose your ATTENTION Then you are in total CONFUSION And you feel IRRITATION Then you spoil personal RELATION There by you don’t get CO-OPERATION Then you make things COMPLICATION That raises BP as CAUTION Now you may need MEDICATION Instead, understand the SITUATION And try to think of a SOLUTION To get relief from TENSION You have to learn spiritual EDUCATION And practice RAJYOGA MEDITATION Which is Soul and God COMMUNICATION Ultimately, you get real RELAXATION to the mind and body.
- 31. My response to people and situations around me begins within me - my thoughts and feelings. Everyone must keep a sense of the humorous part of life. If you really want to enjoy life, then you must look at the humorous part of the life. It will also help you to tackle any problem of life with a smile on face. PRINCIPLES TO REMEMBER
- 32. Always think about the advantage behind every event of life. N ever compare yourself with others. Neither think of the mistakes done in the past nor too much worry about future. Neither feel jealous of others nor feel superior to others. GOLDEN PRINCIPLES OF STRESS FREE LIVING - 1
- 33. Be detached whilst observing scenes of sorrow and tragedy. Spare some time to help others. Try to solve only one problem at a time; also remember ‘time is a great healer’. C onsider your critics to be your well wishers. Never think of taking revenge. Forgive and forget. GOLDEN PRINCIPLES OF STRESS FREE LIVING - 2
- 34. M S Dhoni grew steadily into Indian cricket's Mr Right: calm and confident on the field, honest and outspoken off it.
- 35. S urrender all your worries to G od and relax. H ave a positive attitude towards day to day events. G ive happiness to others. Check your mental traffic from time to time. P ractise meditation for 15 minutes daily. GOLDEN PRINCIPLES OF STRESS FREE LIVING - 3
- 36. PRACTICE I AM A POINT OF LIGHT Not the body or this role. I DETACH AND OBSERVE My body and the scenes going on around me. I REJECT ALL NEGATIVE THOUGHTS about me and accept only positive thoughts, emotions and desires.
- 37. DEEPAK CHOPRA One of the most effective stress-relieving practices is meditation. A regular practice helps you go beyond turbulence, releasing stress, fatigue, and emotional turmoil. Even as your body is resting deeply in meditation, your mind is awake, though quiet. As you meditate, the bodily reactions are exactly the opposite of the stress response: your breathing slows, blood pressure decreases, and stress hormone levels fall.
- 38. Sleep Management Coming to sleep management, we first need to know the scientific fact that we sleep in cycles of 90 to 120 minutes each and our EEG indicates variety of wave forms observed during sleep. We spend first 50% of sleep cycle in light/very light sleep, next 25-30% in deep/very deep sleep and the rest 20% of the cycle in REM sleep. We dream during REM sleep time. One needs a total of 45 to 50 minutes of delta waves to feel totally fresh after sleep. Our first two sleep cycles carry about 20 minutes of delta waves in each cycle. The third cycle carries 5 to 10 minutes of delta waves. So one needs to sleep only for three cycles to get fully refreshed since no delta waves are observed during fourth cycle and above. Another specialty to observe during sleep is that out of mind intellect and resolves (the three faculties of soul) intellect does not function. With proper sleep management we can wake up early(around 4am) and make the best use of this most creative time in meditation and finding solutions to the difficult and unresolved problems.
- 39. The Magic of Meditation The mind will become peaceful The heart 'II become loving towards everyone The intellect will become clear Outside influences will have no effect on your mind Contentment will grow strong and stable Understanding and empathy for others will increase The body will feel stronger and more energised The voice of the conscience will be heard more clearly God's presence will be felt more strongly Catching God's thoughts will happen more naturally Life will become altogether more enjoyable!
- 40. OM SHANTI s
- 41. CRITICISM COMMENT COMPLAINT CORRECTION COMPARISON COMPETITION CARELESSNESS CLARITY CONTROL COURAGE CALMNESS CONFIDENCE CONTENTMENT COMMITMENT GUARD AGAINST 7Cs 7Cs TO INCULCATE
- 42. INITIATION MEDITATION CONCENTRATION REALIZATION FOUR STAGES OF RAJA YOGA
- 43. INITIATION Contemplation on the inner self as a point of light energy, radiating positive energy waves.
- 44. MEDITATION Contemplation on the Source of Spiritual Energy, The Supreme Being In all relationships
- 45. CONCENTRATION Going into depth of the qualities of the Supreme Being through All relationships
- 46. REALIZATION Experience of Energy flowing into the Inner Being.
- 47. BIOLOGICAL RHYTHMS (Chinese Biological Clock) 12 HEART 12 6 PM 6 AM SMALL INTESTINE BLADDER KIDNEY GALL BLADDER TRIPPLE BURNER HEART PROTECTION SPLEEN STOMACH LARGE INTESTINE LUNG LIVER
- 48. CHINESE BIOLOGICAL CLOCK The Clock shows the Times of the Day and their related organs according to Chinese Medicine. During each period of time the corresponding organ and meridian are believed to function at their optimal level when healthy.
- 49. WHO Survey on MENTAL ILLNESS A World Health Organization(WHO) survey carried out among 191 member countries showed that mental health provisions were severely under-resourced because of stigma, apathy and neglect. Worldwide, there are 400 million mentally ill people, 78 countries have no mental health policy and 340 million people suffer from depression. Schizophrenia affects seven out of every thousand adults, 10 to 15 per cent of the world population suffers from anxiety disorders, suicide rates vary from 8 to 50 per 100,000 in South East Asia, 18 million people worldwide suffer from Alzheimer’s disease and two percent of the world’s population is mentally challenged. In India, nearly 25 million people are in need of mental health services, which makes it necessary for it to be treated as a national emergency.
- 50. CORELATION BETWEEN STRESS AND BIOLOGICAL DISEASE The head of Amity Institute of Behavioral and Allied Sciences Ms. Rajni Arya says that there are strong arguments to prove the fact that stress could be one of the important indicators of disease. Ref Article on: Mind Over Body, 13 Feb 2003, Times of India, Ahemdabad. Today the Three fundamentals of Human Life- Thinking, Feeling, Actions are moving in 3 different directions. This is the root cause of stress.
Editor's Notes
- Objective: To further illustrate the previous transparency. Essential or Optional: Opt. Suggested time: 5 mins. Pressures in individuals or organisations come in from the past, from the present and from the future. Ask them what are some of the pressures that an organisation can have from its past: - debts, trying to keep up the success that they had once, relationships or dirty deeds that are being done that it’s better to forget. Present pressure? Market fluctuation, government policy, etc. Future pressure? Uncertainty, fear, confusion, chaos and so on. On an individual level we have our own unresolved situations from the past, apprehensions about the future and present financial, family and work pressures. It’s like being in the middle of the sandwich. But it’s not just a sandwich with top and bottom but a sandwich with front and back too. We can understand the things but of course just understanding is not enough, we have to do a bit of restructuring to shore up the weak points which are being pressed on more. And of course restructuring and understanding are not enough. To increase the resilience we need discipline and empowerment both in organisations and in individuals. Discipline in the sense of getting things ordered, organised better, time wise and department wise and empowerment in an organisation means to give people greater power to decide. Restructuring alone is not enough. Look at this quote “We went through a difficult training and it seemed like every time we started to form new teams we ended up being reorganised. And I learned later in life that we have the tendency to face any new situation through reorganisation and how this is such a marvellous method to create the illusion of progress while we go on making confusion, deficiency and demoralisation”. It sounds very modern but that’s actually from one 99999 Arbiter who was a captain of the Centurian Guard in the 2nd century A.D! A recent survey of executives at Shell Petroleum in Brazil showed that 61% considered that they were under stress, 33% of them blamed their stress on the work itself and 11% were dangerously stressed. How would the work be if six people in every ten are tense, r three in the blaming the work itself and one on the point of exploding? You should find your own local statistics.
- Objective: To show how the understanding of innate qualities and strengths can help us overcome stress. Essential or Optional: Ess. Suggested time: 5-10 mins. A good definition of stress is our inability to cope with change around us. Because the state of mind is the real cause of the physical manifestations of stress, physical cures such as massage, jogging in the park or trips away for the weekend may alleviate the problem but it’s really only a change of attitude to pressure that cures it. If you can arrange a piece of thin wood and a steel rod it will serve to illustrate the above formula. When pressure is applied to the endsof the wood it snaps. With the steel rod, because the resistance is greater the pressure applied is not enough to break it. The same thing applies with individuals. If you want to reduce tension what do you do? Reduce the pressure or increase the resilience. To reduce the pressure we need to use the weapon of comprehension. This means to see the pressure in the best perspective possible, not to be fooled by appearences and to leave it in its context. E.g., a fly on the wall is just a fly, but put under a microscope and magnified 30 times it becomes a monster. In the same way what is really a small thing if seen in its true light is made into a load of pressure simply by not making the effort to comprehend it properly. If someone is angry with you see behind the anger. See the angry person rather as someone who is suffering for some reason and try to help the sufferer. If someone has a nail in their hand you use a hammer to push it in further or to extract it. Remember a forceful nature is due to the inner person crying inside. Salt on an open wound hurts when the hurt is healed it does not hurt. To increase the resilience it’s an effort from within. If a fort is under attack and there is weakness in the wall they have to be shored up and reinforced from the inside. Deep reflection on our innate strengths bring them closer to the pressures being exerted by the 4R’s and thereby useable. Real comprehension and work on self-stregthening changes pressures into challenges and the tension into dynamism. Like a guitar, if the strings are too loose you can’t play it, if they are too tight they break. Ask them to write down their three main pressures at the moment and how they could be seen in a more positive way.