IFETCER’2019A Academic Year: 2023-2024

IFET COLLEGE OF ENGINEERING

(An Autonomous Institution)
DEPARTMENT OF ELECTRONICS AND COMMUNICATION ENGINEERING
SUBJECT CODE: 19UMBOE701 SUBJECT: STRESS MANAGEMENT
YEAR: III SEMESTER: VI

UNIT – III MANAGING STRESS – II

Models of Stress Management - Transactional Model, Health Realization/ Innate Health Model
General Adaption Syndrome (GAS) - Concept, Stages Measurement of Stress Reaction - The
Physiological Response, The Cognitive Response, The Behavioural Response. Stress prevention
mechanism - Stress management through mind control and purification theory and practice of yoga
education. Stress management interventions: primary, secondary, tertiary. Meditation – Meaning,
Importance

3. MODELS OF STRESS MANAGEMENT

The stress management contains the technology to care for to equip the person take the
mechanism which effective deals with as to deal with the pressure, is defined with the stress
took to triggers person’s physiological reaction which or external stimulates with the fight
either the flight response interior. The stress management is effective when the person deals
with using the strategy with or the revision intense situation.

3.1 TRANSACTIONAL THEORY OF STRESS:

The Transactional Theory of Stress and Coping (TTSC) is a framework which focuses on
assessments in order to evaluate damages, threats and challenges. The product or the result of
this evaluation is a description of the process used to handle stressful situations.
Stress is experienced in different ways. Some of these ways include thoughts, feelings,
behaviours and emotions. These are usually caused by external stress factors. The level of
stress a person experiences depends on how the situation is perceived.
The Transactional Theory of Stress and Coping (TTSC) is the result of research conducted by
Dr. Richard Lazarus. This research began in 1966.
Causes of stress on the work floor
Work-related stress is a big problem all over the world. Not only does it negatively affect the
health of employees, it also affects the productivity of organisations as a whole. Work-related
stress arises when what has to be done is not in balance with the available capacity, among
other things.
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Other sources of work-related stress include conflicts with colleagues or other people
concerned, constant changes or, for example, dismissal. Potential stressors within a company,
or the most common problems are identified as:
 Conflicts about roles
 Both personal and professional relationships in the workplace
 Work environment
 Poor management
 Organisational cultures
 Trauma
 Absence of support
 Job requirements
The symptoms of work-related stress and non-work-related stress are similar. Some of these
include:
 Sleep problems, insomnia and anxiety
 Headaches, muscle aches, heart palpitations
 Psychological symptoms, such as depression, anxiety, despondency, irritability,
pessimism
 Cognitive problems such as reduced ability to concentrate or difficulties in effective
decision-making
 Loss of productivity
 Reduced work performance
 Lack of interest and isolation
The core of Transactional Theory of Stress and Coping (TTSC)
Lazarus and Folkman’s theory evaluates how significant life events, as well as everyday
affairs, affect emotions. The main focus of the theory lies on cognitive assessment and
dealing with stress (coping).
The definition of Transactional Theory of Stress and Coping (TTSC)
Cognitive assessment consists of an initial primary assessment, a secondary assessment, and
potentially, a reassessment. The secondary assessment entails assessing the possibilities in a
certain situation and the person’s ability to deal with this.
Coping follows on from the assessment described above, and can affect a change in the
relationship between a person and their environment, or the level of emotional stress they are
experiencing. Factors which influence both the coping and judging mechanisms are
personality traits, symptoms of depression, and social influences.
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To understand the power of the Transactional Theory of Stress and Coping (TTCS), it is
important to first understand what stress is exactly, and how research on stress has evolved
over the years. For this reason, in the next section of this article, stress is defined in three
ways: stress as a reaction, stress as a stimulus, and stress as a transaction.
1. Stress as a reaction: In 1956 Hans Selye determined that stress can be a reaction. In his
stress model, he describes how stress creates a physiological pattern. He documented this
pattern in the General Adaptation Syndrome model. This model describes stress as a reaction
based on three concepts.
 Stress is a defence mechanism
 Stress arises when there is danger, resistance or exhaustion
 Stress, if long-term, can lead to adaption diseases and even death
After that, Selye discovered that stress can lead to both positive and negative outcomes based
on its cognitive interpretation. Therefore, stress can be experienced in both a positive and
negative way.
2. Stress as a stimulus: The theory behind the concept of stress as a stimulus was introduced
by Holmes and Rahe in the 1960s. They saw stress as an important event or change which
requires an adjustment or a response. Following this, Rahe and Holmes created the Social
Readjustment Rating Scale (SRRS). This scale consists of 42 life events which are ranked
based on the estimated degree of influence these events have on a person.
Examples of these events include marriage, divorce, relocation, or the loss or change of a job
or loved one. Holmes and Rahe assumed that stress was a variable in the comparison between
stress and health. Even though some correlations emerged, the extent to which stress affects
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health was not clearly definable. The theory about stress as a stimulus can be summarised as
follows:
 Change is stressful
 The degree to which life events require adjustment is the same for everyone.
 There is a threshold when it comes to adjustment and stress beyond which becoming sick
is a consequence.
3. Stress as a transaction: Several studies had been conducted on stress before Lazarus and
Folkman developed their Transactional Theory of Stress and Coping (TTCS). They mainly
did so in an attempt to explain stress as a dynamic process.
The theory describes stress as a product of interactions between a person and their
environment. When we talk about a person, we talk about multiple systems within a person:
the cognitive system, physiological state, affective system, psychological system and the
neurological system.
Winter hardiness: Attention to the Lazarus and Folkman theory was heightened when
Suzanne Kobassa used the concept of winter hardiness in 1979. Winter hardiness, or also
called cognitive or psychological hardiness, is a personality style.
Kobassa described a pattern of personality traits which distinguished between managers and
executives who remained healthy while under stress, and those who developed health
problems.
Evaluation levels for the assessment of stress according to Lazarus
Lazarus discovered that each person assesses a situation in a different way, and hence also the
stress and threat which arise from it. He distinguished between three different levels.
Level 1: Primary appraisal
According to Lazarus, situations are judged in different ways. A situation can be assessed as
positive, irrelevant or potentially dangerous.
In the case of the latter, stress arises more often in comparison to other forms of stress. If a
situation is considered stressful, assessment takes place on different levels. If:
 Challenges in situations which are controllable
 Threats where loss is expected
 Damage or loss after the damage has already taken place
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Level 2: Secondary assessment: The second level of assessment is called secondary

assessment. The purpose of the secondary assessment is to determine whether a specific
situation can be managed with the available resources. When insufficient resources are
available in order to deal with the situation, a stress reaction is triggered by the human brain.
A coping strategy is the designed especially for this reaction. This strategy depends on the
situation and the person’s characteristics. This way of dealing with stress and the threats
which arise from it, is called coping.
Known behaviours in response to this are: fleeing, fighting, denying, changing or any
behavioural alternatives. When individuals use post-situation feedback to evaluate success or
failure, they learn to selectively apply different strategies.
Level 3: Reassessment: The third level of assessment assesses the success of the coping
strategy adopted in order to guarantee adaptation to a new situation. Learning to handle a
stressful situation is always a challenge.
And a challenge can even become a threat if not addressed properly. Lazarus describes the
possibility of revising the initial assessment as a reassessment.
Transactional Theory of Stress and Coping: dealing with stress
In his studies, Lazarus wrote about three types of stress management. They include dealing
with stress in a problem-oriented way, dealing with stress in an emotion-oriented way and
dealing with stress in an assessment-oriented manner. The different ways of dealing with
stress are briefly explained below.
Dealing with stress in a problem-oriented way
Problem-oriented coping refers to a person who tries to control or adapt problematic
situations by seeking information, taking action, or by not acting at all.
Dealing with stress in an emotion-oriented way
Emotion-oriented coping is also referred to as intrapsychic coping. The main aim is to reduce
emotional upsets.
Dealing with stress in an assessment-oriented way
The term reassessment is used by Lazarus in two contexts. On the one hand, it relates to the
evaluation process, but on the other reassessment is a coping strategy. Coping can affect
stress and emotions simply making a reassessment of the situation.
The Transactional Theory of Stress and Coping (TTSC) in short
The Transactional Theory of Stress and Coping (TTSC) was developed by Dr. Richard
Lazarus and Dr. Susan Folkman in 1966. Their framework illustrates how major life events
affect human emotions. The main focus of the theory lies on cognitive assessment and
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dealing with stress (coping). The assessment consists of three levels: primary, secondary and
tertiary (reassessment) assessment.
In the academic world of psychology, stress is defined in three ways. It is defined stress as a
defence mechanism which occurs during resistance, exhaustion or danger. Stress, if long-
term, can lead to adaption disease and even death.
Holmes and Rahe thought stress was a stimulus. They stated that change is always stressful,
and that in certain events, such as divorces, relocations, loss of loved ones or job, etc, an
adjustment or reaction is required.
Folkman and Lazarus claimed stress to be a product of interactions between a person and
their environment. This meant that stress, the experience of stress and the reaction to stress,
was first associated with personalities.

3.2 THE HEALTH REALIZATION MODEL

In the Health Realization ("HR") model, all psychological phenomena, from severe disorder
to glowing health, are presented as manifestations of three operative "principles" first
formulated as principles of human experience by Sydney Banks:
 Mind - the universal energy that animates all of life, the source of innate health and well-
being.
 Consciousness - the ability to be aware of one's life.
 Thought - the power to think and thereby to create one's experience of reality.
"Mind" has been likened to the electricity running a movie projector, and "Thought" to the
images on the film. "Consciousness" is likened to the light from the projector that throws the
images onto the screen, making them appear real.
According to HR, people experience their reality and their circumstances through the
constant filter of their thoughts. Consciousness makes that filtered reality seem "the way it
really is." People react to it as if this were true. But, when their thinking changes, reality seem
different and their reactions change. Thus, according to HR, people are constantly creating
their own experience of reality via their thinking.
People tend to experience their reality as stressful, according to HR, when they are having
insecure or negative thoughts. But HR suggests that such thoughts do not have to be taken
seriously. When one chooses to take them more lightly, according to HR, the mind quiets
down and positive feelings emerge spontaneously. Thus, HR also teaches that people have
health and well-being already within them (in HR this is known as "innate health"), ready to
emerge as soon as their troubled thinking calms down. When this happens, according to HR,
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people also gain access to common sense, and they can tap into the universal capacity for
creative problem solving or "inner wisdom." Anecdotal reports suggest that, when a person
grasps the understanding behind HR in an experiential way, an expansive sense of emotional
freedom and well-being can result.
Health realization as therapy: In contrast to psychotherapies that focus on the content of the
clients' dysfunctional thinking, HR focuses on "innate health" and the role of "Mind,
Thought, and Consciousness" in creating the clients' experience of life.
The HR counsellor does not attempt to get clients to change their thoughts, "think positive",
or "reframe" negative thoughts to positive ones. According to HR, one's ability to control
one's thoughts is limited and the effort to do so can itself be a source of stress. Instead, clients
are encouraged to consider that their "minds are using thought to continuously determine
their subjective, personal reality in each moment”.

HR characterizes feelings and an emotion as indicators of the quality of one’s thinking.

Within the HR model, unpleasant feelings or emotions, or stressful feelings, indicate that
one's thinking is based on insecurity, negative beliefs, conditioning or learned patterns that
are not necessarily appropriate to the live moment here and now. They simultaneously
indicate that the individual has temporarily lost sight of what HR asserts is his or her own
role in creating experience. Pleasant or desired feelings (such as a sense of well-being,
gratitude, compassion, peace, etc.) indicate, within the HR model, that the quality of one's
thinking is exactly as it needs to be.
HR holds that the therapeutic "working through" of personal issues from the past to achieve
wholeness is unnecessary. According to the HR model, people are already whole and
healthy. The traumas of the past are only important to the extent that the individual lets them
influence his or her thoughts in the present. According to HR, one's "issues" and memories
are just thoughts, and the individual can react to them or not. The more the clients' experience
is that they themselves are creating their own painful feelings via their own "power of
Thought," HR suggests, the less these feelings bother them.
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Thus HR deals with personal insecurities and dysfunctional patterns, aiming for an
understanding of the "key role of thought", an understanding that ideally allows the
individual to step free at once from a large number of different patterns all connected by
insecure thinking. With this approach, it is rare for the practitioner to delve into specific
content beyond the identification of limiting thoughts. When specific thoughts are considered
to be limiting or based on insecurity or conditioning, the counsellor encourages the individual
to disengage from them.
Relationships: From the perspective of HR, relationship problems result from the partners'
low awareness of their role in creating their own experience via thought and consciousness.
Partners who respond to HR reportedly stop blaming and recriminating and react to each
other differently. HR counsellors aim to get couples to consider that each one's own feelings
are not determined by one's partner and that the great majority of issues that previously
snarled their interactions were based on insecure, negative, and conditioned thinking. HR
counsellors further suggest that every person goes through emotional ups and downs and that
one's thinking in a "down" mood is likely to be distorted. HR teaches that it is generally
counterproductive to try to "talk through" relationship problems when the partners are in a
bad mood. Instead HR suggests that partners wait until each has calmed down and is able to
discuss things from a place of inner comfort and security.
Chemical dependency and addiction: HR sees chemical dependency and related behaviours
as a response to a lack of a sense of self-efficacy, rather than the result of disease. That is,
some people who are, in HR terms, "unaware" of their own "innate health" and their own role
in creating stress via their thoughts turn to alcohol, drugs, or other compulsive behaviours in
the attempt to quell their stressful feelings and regain some momentary sense of control. HR
aims to offer deeper relief by showing that negative and stressful feelings are self-generated
and thus can be self-quieted and it seeks to provide a pathway to well-being that does not
depend on external circumstances.

3.3 GENERAL ADAPTION SYNDROME (GAS):

 Hans Selye (1907- 1982) was a Hungarian endocrinologist, first to give a scientific
explanation for biological stress.
 Hans Selye explained his stress model based on physiology and psychobiology as General
Adaptation Syndrome (GAS).
 His model states that an event that threatens an organism’s well-being (a stressor) leads to
a three-stage bodily response:
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o Stage 1: Alarm
o Stage 2: Resistance
o Stage 3: Exhaustion
 He explained about hypothalamic-pituitary-adrenal axis (HPA axis) system which
prepares the body to cope with stress.
 Selye also explained about a local adaptation syndrome which refers to the inflammatory
response and repair processes occur at the local site of tissue injury as in small, topical
injuries, such as contact dermatitis which may lead to GAS if the local injury is severe
enough.

Stages
 Stage 1: Alarm
o Upon encountering a stressor, body reacts with “fight-or-flight” response and
sympathetic nervous system is activated.
o Hormones such as cortisol and adrenalin released into the bloodstream to meet the
threat or danger.
o The body’s resources now mobilized.
 Stage 2: Resistance
o Parasympathetic nervous system returns many physiological functions to normal
levels while body focuses resources against the stressor.
o Blood glucose levels remain high, cortisol and adrenalin continue to circulate at
elevated levels, but outward appearance of organism seems normal.
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o Increase HR, BP, breathing

o Body remains on red alert.
 Stage 3: Exhaustion
o If stressor continues beyond body’s capacity, organism exhausts resources and
becomes susceptible to disease and death.
Terminology
 Stress: is a condition in which the human system responds to changes in its normal
balanced state.
 Stressor: is any thing that is perceived as challenging, threatening or demanding.
 Eustress or positive stress: Manageable stress which can lead to growth and enhanced
competence.
 Distress or Negative stress: Uncontrollable, prolonged, or overwhelming stress is
destructive.
 Adaptation: is the change that takes place as a result of the response to a stressor.
 Coping: a balancing act between biological, psychological, and social process.
o Adaptive Coping Contribute to resolution of the stress response
o Maladaptive Coping –Strategies that cause further problems
o Active Coping – Actively seeking resolution to the stress
 Homeostasis: refers to a steady state within the body and various physiologic
mechanisms within the body respond to internal changes to maintain a relative constancy
in the internal environment.
 Resilience: Resistant quality that permits a person to recovery quickly and thrive in spite
of adversity
Summary:
 Hans Selye's theory profoundly influenced the scientific study of stress.
 Stress is a state produced by a change in the environment and the nature of the stressor is
variable.
 The individual appraises and copes with the stress, to reach the goal of adaptation.
 The process is called coping with the stress, and it is achieved through a compensatory
process with physiologic and psychological components.

3.4 MEASUREMENT OF STRESS REACTION: THE PHYSIOLOGICAL

RESPONSE, THE COGNITIVE RESPONSE, THE BEHAVIOURAL RESPONSE
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3.4.1 The Physiological Response: The process of physiological stress response starts from
the moment the body realizes the presence of the stressor, followed by the sending of signals
to the brain, and to the specific sympathetic and hormonal responses to eliminate, reduce or
cope with the stress.
The Nervous System: When your body senses that a particular stressor is present, signals
about that stimulus are sent to your brain. The master gland called the hypothalamus is then
alerted to arouse the Autonomic Nervous System (ANS). The ANS is the system which
controls most of the major organs of your body: the heart, lungs, stomach, glands and even
the blood vessels. With these organs, you'll readily notice that the ANS is responsible for the
unconscious regulation of the heart beat and breathing.
Sympathetic Response: The SNS surely likes things to go very quickly when you are faced
with stress. The neurotransmitter noradrenaline is released by the nerve endings and is sent to
the SNS so that the latter can:
 Enhance the strength of your skeletal muscles. Have you heard news about people
who were able to carry heavy furniture or equipments outside their house during fire?
Well, fire is a very stressful situation, and thankfully we have our sympathetic
response to aid us during these circumstances.
 Increase heart rate. During stressful moments, your heart beats faster than it usually
does so that the parts of your body which are needed to cope up with the stress would
be supplied by enough oxygenated blood to remain functional until the stressful
situation subsides.
 Shoot up sugar and fat levels. We all know that sugar and fat provide our body with
energy. During stressful situations, we need more energy to cope up, and so the SNS
assists us to have more energy.
Hormonal Response: Other than the nervous system, the body's stress response also includes
the help of the adrenal glands. Situated on top of each kidney, the adrenal glands are also
included in the physiologic stress response because the adrenal medulla (the centre part of the
glands) has nerves that connect the gland to the SNS. The SNS stimulates the adrenal medulla
to start releasing adrenaline and noradrenaline into the blood circulation. This action results
in the "fight or flight" response, which is manifested by the increase in heart rate, dilation of
bronchial airways and enhancement of the metabolic rate so more of the stored energy can be
used.
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3.4.2 The Cognitive Response: Despite evidence that psychological stress is an important
risk factor for age-related cognitive loss, little research has directly evaluated psychological
and physiological mediators of the relationship between stressful experiences and cognitive
function. A key objective of the ESCAPE (Effects of Stress on Cognitive Aging, Physiology,
and Emotion) project is to evaluate whether engaging in stress-related unconstructive
repetitive thought (URT) is a pathway through which stressful experiences negatively affect
cognitive health over the short- and long-term. Over the short-term, we hypothesize that
engaging in URT will deplete attentional resources and result in worse cognitive performance
in daily life. Over the long-term, we expect that the effects of chronic stress, from repeated
exposure to stressors and regular engagement in URT, will be apparent in dysregulated
hypothalamic- pituitary-adrenal (HPA) axis function and inflammation. Over time, stress-
related physiological dysregulation will result in accelerated cognitive decline.
Cognitive symptoms of stress include:
 Constant worrying
 Racing thoughts
 Forgetfulness and disorganization
 Inability to focus
 Poor judgment
 Being pessimistic or seeing only the negative side
3.4.3 The Behavioural Response: Behavioural responses to stress are evoked from
underlying complex physiological changes that arise consequently from stress. Real or
perceived threat in the environment elicits stress response in animals, which disrupts internal
homeostasis. Physiological changes cause behavioural responses in animals, including:
impairment of response inhibition and lack of motivation, as well as changes in social,
aggression and nurture behaviour in animals. The extent of the impact is dependent upon the
type and duration of the stress, as well as the animal's past experiences Behavioural responses
to prolonged stress can also be transferred across generations.
Behavioural responses: Behavioural responses to stress are evoked from some underlying
complex physiological changes that arise consequently from stress.
Impairment of response inhibition and lack of motivation: According to a study
conducted by Mika and his colleagues, prolonged stress in rats causes response inhibition. It
was evident through their experiment that stressed rats had inhibited premature responses
(decreased timing of intervals to food), along with decreased intrinsic motivation to initiate a
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response. They link the decreased motivation to the stress- associated reduction in incentive
motivation, as presented by another study conducted by Kleen and his colleagues. Decreased
motivation was also seen in a study conducted by Beery and Kaufer, where they explained
that stressed rodents are less likely to be motivated to interact with one another.
Change in social behaviours: Beery and Kaufer noted that social withdrawal and general
reduction in social interaction after an exposure to a stressor are evident in rodents. They
argue that this is due to the underlying physiological changes that the rodent goes through in
response to stress. For instance, the changes that occur to the hypothalamic-pituitary-adrenal
(HPA) hormonal axis is directly related to the changes in social behaviour. Social avoidance
is another consequence of stress that can be seen in rodents. Rodents are more likely to avoid
dominant rats and avoid social interactions amongst each other after the exposure to a
stressor.
Aggressive behaviours and anti-predator responses: Stressed animals would choose to
avoid a novel situation rather than confront it. Aggressive behaviour is associated with gender
hormones, such as testosterone, and specific brain regions and systems, such as the medial
preoptic nucleus, prefrontal cortex-dependent response Inhibition, and anterior hypothalamus.
Stress negatively impacts gender hormones, which results in an imbalance and reduction in
aggression related hormones and function. Also, chronic stress results in prefrontal cortex-
dependent response inhibition. This results in reduction in aggression, thus promoting anti-
predator responses.
Prolonged stress reduces parental behaviour toward offspring: Prolonged stress alters
parental behaviour toward offspring and promotes parental neglect. According to a study
performed by Tilgar and associates, predation stress alters parents" behaviours, such as the
reduction in provisioning rates, which negatively impacts the offspring's performance. The
hormones oxytocin and vasopressin are generally responsible for affiliative and pair-bonding
behaviours in many species. Stress alters the level of both hormones, resulting in an abnormal
behaviour from parents towards offspring. For instance, levels of oxytocin decrease as a
result of prolonged stress, which has been shown to reduce pair-bonding behaviour and
increase withdrawal behaviour. Prolactin is another important hormone that is associated with
nurture by parents to offspring, and levels of this hormone can be altered as a result of stress.
Reduced levels of prolactin as a result of stress decreases behaviours such as suckling,
licking, and brooding.

3.5 STRESS PREVENTION MECHANISM

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Stress management starts with identifying the sources of stress in your life. This isn't
as easy as it sounds. Your true sources of stress aren't always obvious, and it's all too easy to
overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know
that you're constantly worried about work deadlines. But maybe it's your procrastination,
rather than the actual job demands, that leads to deadline stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
 Do you explain away stress as temporary ("I just have a million things going on right
now") even though you can't remember the last time you took a breather?
 Do you define stress as an integral part of your work or home life ("Things are always
crazy around here") or as a part of your personality ("I have a lot of nervous energy,
that's all")
 Do you blame your stress on other people or outside events, or view it as entirely
normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress
level will remain outside your control.
Start a stress journal: A stress journal can help you identify the regular stressors in your life
and the way you deal with them. Each time you feel stressed, keep track of it in your journal.
As you keep a daily log, you will begin to see patterns and common themes. Write down:
 What caused your stress (make a guess if you're unsure).
 How you felt, both physically and emotionally
 How you acted in response.
 What you did to make yourself feel better.
Look at how you currently cope with stress: Think about the ways you currently manage
and cope with stress in your life. Your stress journal can help you identify them. Are your
coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people
cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress: These coping strategies may temporarily reduce
stress, but they cause more damage in the long run:
 Smoking
 Drinking too much
 Overeating or undereating
 Zoning out for hours in front of the TV or computer
 Withdrawing from friends, family, and activities
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 Using pills or drugs to relax

 Sleeping too much
 Procrastinating
 Filling up every minute of the day to avoid facing problems
 Taking out your stress on others (lashing out, angry outbursts, physical violence)
Learning healthier ways to manage stress:
If your methods of coping with stress aren't contributing to your greater emotional and
physical health, it's time to find healthier ones. There are many healthy ways to manage and
cope with stress, but they all require change. You can either change the situation or change
your reaction. When deciding which option to choose, it's helpful to think of the four As:
avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no "one size fits all" solution
to managing it. No single method works for everyone or in every situation, so experiment
with different techniques and strategies. Focus on what makes you feel calm and in control.
Dealing with Stressful Situations: The Four A's Change the situation:

Avoid: This involves steering clear of the stressor whenever possible. For example, if traffic
causes significant stress, avoiding rush hours or finding alternative routes can be an
avoidance strategy.

Alter: Involves making changes to the stressor itself. For instance, if a heavy workload is a
stressor, altering it could mean delegating tasks or renegotiating deadlines.

Adapt: This refers to adjusting oneself to better deal with the stressor. An example would be
developing time management skills to cope with a demanding schedule.

Accept: Involves embracing the reality of the stressor without attempting to change it. If a
situation is beyond one's control, accepting it and focusing on managing emotional responses
can be beneficial.

3.6 STRESS MANAGEMENT THROUGH MIND CONTROL AND PURIFICATION

People can learn to manage stress and lead happier, healthier lives. Here are some tips to
help you keep stress at bay.
 Keep a positive attitude.
 Accept that there are events that you cannot control.
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 Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of

becoming angry, defensive, or passive.
 Learn and practice relaxation techniques; try meditation, yoga, or tai-chi for stress
management.
 Exercise regularly. Your body can fight stress better when it is fit.
 Eat healthy, well-balanced meals.
 Learn to manage your time more effectively.
 Set limits appropriately and learn to say no to requests that would create excessive
stress in your life.
 Make time for hobbies, interests, and relaxation.
 Get enough rest and sleep. Your body needs time to recover from stressful events.
 Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
 Seek out social support. Spend enough time with those you enjoy.
 Seek treatment with a psychologist or other mental health professional trained in
stress management or biofeedback techniques to learn healthy ways of dealing with
the stress in your life.
Theory and Practice of Yoga education
Yoga is a system of mental and spiritual development with a scope of mental
transformation. In India, the concept and practice of Yoga originated several millennia ago.
Its founders were great saints and Sages, the great yogis gave rational interpretation to their
experiences of Yoga and brought about a scientific and practical method within everyone's
reach. Today is modern time, Yoga no longer is restricted to hermits of saints; it has taken its
place in everyday life and has aroused the world wide awakening and acceptance in the last
decade.
The science of Yoga and its techniques have now been re-oriented to suit
physiological needs and lifestyles. Experts of various branches of medicine including modern
science are realizing the role of these techniques in the prevention and management of
lifestyle disorders.
The literal meaning of the Sanskrit word "Yoga is to Yoke". Accordingly, Yoga can
be defined as a means of uniting the individual spirit with the universal spirit. This is the
primary objective of Yoga i.e. spiritual advancement.
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All the diseases arise at mental level and then get manifested physically. Therefore
way to win over diseases is to destroy unnatural lifestyle. In fact, people have some bad
habits which do not let them stay healthy. Some of these habits are-
1. Food related habits
2. Laziness
3. Least use of fine elements
4. Affection with unnatural things
5. Unregulated use up
6. Futile treatment
7. Bad thoughts.
Yoga philosophy is one of the six systems of Indian philosophy. It is the philosophy,
science and art of holistic living where the ignoble in man is transformed into the noble.
Unlike so many other philosophies of the world, it is a philosophy which completely
practical. It is an exact science based on certain immutable Laws of Nature.
Yoga is a process of rejoicing. It is not a suffering. It is a movement through
happiness. From one state of joy, we move to another state of joy. It is not that Yoga starts
with sorrow, or that it is a kind of prison-house into which we are thrown. We have
sometimes a feeling that Yoga is a torture, a suffering, to the normal life of man. Sadhana
means a fear, and indicates an unnatural seriousness.
Body needs a certain amount of exercise for its proper function. Lack of, exercise or
wrong physical activity can aggravate or cause psychological problems. Asana is the third
limb of Astanga Yoga. It consists of the performance of physical postures that release
physical stress and tension. The correct postures increase the vital force, which gets blocked
by wrong posture, and calms the mind, which is stressed by wrong posture. It refers to sitting
postures for meditation, which are the main Asanas mentioned in yogic texts. For any real
self- examination, we must be able to sit still and comfortable with an erect spine. This
scientifically seen that it allows the ascending flow of energy through which the mind can
empty itself out and open up the deeper layers of consciousness. Its regular practicing can aid
in releasing psychological tension through releasing the physical and Pranic blocks sustaining
it.
Yogic management for stress
Asanas/postures can help to relive stress, tension and anxiety. By expelling the excess
negative emotions and adrenaline through physical activity, one can enter a more relaxed,
calm state of being. It is one of the most important coping medium to combat anxiety and
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stress. It acts as a buffer against stress and may thus help protect the cardiovascular and
immune systems from the consequences of stressful events.
The yogic practices are:
 Kriyas: Jalneti, Sutraneti, Kapalbhati, Suryanamaskar
 Brisk exercise: Nadisanchlana, Butterfly asana, Pagchalana, Nabichalan.
 Yogicasanas: Tadaasana, Katichakarasana, Pavanmuktasana, Sarvangasana, Matsyasana,
Gomukhasana, Vakrasana, Ardhamatsyendrasana, Ushtrasana, Shashankasana,
Paschimottanasana, Makrasana, Bhujangasana, Dhanurasana, Shalbhasana, Shavasana.
 Pranayama: Nadishodan, Ujjayi, Shitali, Shitkari, Bhastrika, Bhramari.
 Meditation: Breath awareness, Om chanting, Om meditation.
Yoga Nidra, with this regular practice is believed to act on the subconscious level to
bring about a state of homoestasis in the body and mind.
Behaviour change for reducing stress
 Keep a positive attitude. One should adopt middle path in all dealings. Avoid
extremes.
 Accept that there are events that you can control.
 Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of
becoming angry, defensive, or passive.
 Learn and practice relaxation techniques; try meditation & Yoga.
 Exercise regularly. Your body can fight stress better when it is fit.
 Eat healthy, well-balanced meals. Always take food after digestion of previous meal,
according to suitability & in limited quantity.
 Learn to manage your time & speak more effectively according to the occasion with
good, true & pleasing words.
 Set limits appropriately and say no to requests that would create excessive stress in
your life.
 Make time for hobbies and interests.
 Get enough rest and sleep. Your body needs time to recover from stressful events.
 Don't rely on alcohol, drugs, or food to reduce stress. Ease up on caffeine, too.
 Seek out social support. Spend enough time with those you love.
3.7 STRESS MANAGEMENT INTERVENTION PRIMARY, SECONDARY AND
TERTIARY
Primary Intervention
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Actions at the primary level directly target the causes or sources of stress that are
present within an organization in order to reduce or completely eliminate them. The aim is to
reduce the possibility of developing mental health problems by reducing workers' exposure to
the risks in their work environment.
For example, it is known that lack of participation in the decision-making process has
consequences for the mental health of individuals. Thus, an organization that wishes to
undertake primary prevention could establish a mechanism which gathers the suggestions and
requests of individuals, analyzes them, and applies them within the work environment with
the participation of these individuals, in this way, the organization helps to reduce employees'
exposure to this risk factor and to prevent the development of work-related mental health
problems.
Advantages and disadvantages
Primary prevention strategies are the only ones that reduce or eliminate mental health
problems at work at their source. Because these strategies directly attack the causes of the
problem, they will also considerably reduce their resulting costs. However, such significant
results will require a real commitment from the organization. This explains why such
strategies are used less often. It takes time and energy to eliminate the risks present in the
workplace. Sometimes several months go by before the positive effects of primary strategies
can be seen. Financial, human and technical resources are also required.
Such strategies require support by upper management and the commitment of all
persons concerned. They must be part of a well planned and structured process. Ensuring the
success of such an undertaking is a major challenge. For example, the development and
functioning of the decision-making process described above can be expected to take some
time and require the mobilization of human and technical resources. A system has to be
implemented to gather suggestions made by employees, as well as to analyze, choose and
apply them within the work environment. All these steps require significant effort and cannot
be accomplished overnight.
Although implementing primary level strategies normally requires time, energy and
resources, this is not always the case. Sometimes improvements can be made by simply
adapting certain existing management practices within the organization. Team meetings are a
good example. Several organizations hold weekly or monthly meetings with their employees.
Not much is required to make these meetings an occasion to give employees recognition and
support, and to facilitate feedback. In addition, an organization that wants to encourage the
participation of employees in the decision-making process could use these meetings to gather
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requests and suggestions from employees until such time that an official process is
implemented.
Secondary prevention:
Secondary prevention aims to help individuals develop the knowledge and skills to
better recognize and manage their reactions to stress. Giving them the necessary tools allows
them to better adapt to the situation or to the work environment and reduces the impact of
stress. The content and form of these strategies may vary considerably but they usually
include awareness and information-sharing activities, as well as skills development programs.
Advantages and disadvantages
Secondary prevention strategies are a useful tool because they make individuals aware
of and inform them about the problem of mental health at work. These strategies also help
them develop their skills and their mental resources in order to increase their resistance to
stress. However, secondary prevention strategies do not change the conditions in which work
is performed. They only deal with the consequences of the problem in order to control the
damage. This is why such strategies only have short-term effects. For example, while stress
management training changes people's reaction so that they can better adapt to their work, it
does not eliminate the sources of stress within an organization.
Many firms that until now have relied exclusively on this type of strategy now realize
that they are unable to adequately fight against work-related mental health problems. In order
for secondary prevention strategies to be totally effective, they must be combined with
primary and tertiary strategies.
Tertiary prevention
Tertiary prevention strategies aim to treat and rehabilitate persons as well as facilitate
a return to work and the follow up of those who suffer or have suffered from a work-related
mental health problem. These strategies generally include counselling services to refer
employees to specialists if need be. Tertiary prevention activities are often part of employee
assistance programs. These programs feature personalized client-centred help for persons
with difficulties so they can analyse their problems and feel supported in their search for
solutions. These strategies may also include return-to-work programs for employees who are
on sick leave, as well as a help network for example, informal caregivers who can provide
support, active listening and referrals to professional resources if necessary.
Advantages and disadvantages
In spite of the fact that the quality and quantity of services vary from one organization
to another, they generally help individuals who have personal difficulties or work-related
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difficulties to obtain information, help and support from in-house counsellors and from
counsellors outside the organization. Tertiary level services are voluntary, confidential and
available at all times. As far as drawbacks are concerned, tertiary activities, just like
secondary ones, are centred on the person rather than the work situation. By trying to reduce
the symptoms, once again they target only the consequences of the problem. Furthermore,
because the Employee Assistance Program (EAP) is confidential, it cannot deal with
organizational causes.
Return-to-work program
 Maintains the employment relationship with the person on leave
 Return-to-work plan;
 Employment support measures (for example: progressive return to work, temporary
assignments, medical follow up).
Peer help networks
 Active listening
 Information;
 Support;
 Referrals to specialized resources.
Employee assistance programs (EAP)
 Information;
 Assessing needs;
 Short-term help through individual or group meetings;
 Telephone support line;
 Referrals to specialized resources (doctors, psychologists, psychiatrists, social
workers, guidance counsellors, lawyers).

3.8 MEDITATION MEANING AND IMPORTANCE

The word meditation is derived from the Latin word Meditari, meaning "to think,
"contemplate", "devise", or "ponder". Today, meditation has become extremely popular all
over the world. In general, most of the time it has been used to reduce stress, to promote
wellness and healing. There are more than 2500 research studies available on meditation. In
the last 200 years, different meditation techniques are derived from the traditional Yoga texts
and promoted by the Yoga masters and spiritual leaders.
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Although the ultimate goal of meditation is same (calming the mind) the paths are
different. However, in the west, meditation is considered as a relaxation technique to promote
wellness and healing. The Upanisads emphasis on selfanalysis through intellect and establish
the mind on self. Lord Krishna in Bhagavad Geeta says, 'meditate on the Supreme Self by
directing all the senses towards inside using the intellect. Perhaps, the most profound
description of meditation is found in Patanjali Yoga Sutra. Sage Patanjali describes Añöäiga
Yoga (eight limbs of Yoga) to realize the ultimate. The sixth and the seventh limb of anöäiga
Yoga are pertaining to meditation.
Dharana and Dhyana may be considered as the last two of four stages, which form a
continuum in the process and practice of meditation. Hatha Yoga gives the description of the
practice of meditation and its benefits. Tantra presents 112 of meditation techniques to realize
the ultimate.
Meditation is a distinct practice in Indian philosophy and it is mentioned in many
Indian traditional texts. The first description of meditation occurs in Vedas which is one of
the oldest scriptures of Hindu culture. Meditation was a part of daily life and known to
everyone during Vedic age. Recently, the archaeologists have discovered the sculptures in
meditative pose in the ancient civilization, Mohenjo-Daro and Harappa. Specific meditation
techniques have been developed for the convenience in the later period.
A restless mind is like a lake, constantly agitated by the winds of desires, creating
thought- waves of diverse nature. Because of this constant agitation, our true Self at the
bottom of the lake cannot be perceived. To subside all thought-waves, a single thought is
consciously cultivated by the repeated and uninterrupted practice of meditation. Then, the
lake (mind) becomes calm and bottom of lake (ätman) becomes visible.
Meditation is keeping the mind focused uninterruptedly on a subject for a certain
length of time. It is a mental process by which meditator becomes one with the object of
meditation. Meditation is the seventh stage in Astanga Yoga of Patanjali.
Meditation is an antidote to stress
 The Neuro chemistry and Neuro physiology of meditation is just the reverse of stress.
Stress: Over activity of Sympathetic system.
 Meditation: Over activity of Parasympathetic system.
Caution
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 However, it is not a push button system, one need patience. Hence there is a 90 to 95% -
drop out rate. One needs to have right guide, right method, correct understanding,
appropriate place, constant practice, extreme faith and full conviction.
 Please do not sleep.
 Meditation industry is at height, because of commercialization, so one should be careful.
 Not to make comparisons, all systems are great
It means Meditation is the art of living in the present. Human beings normally choose to
recollect past or predict future rather than think about present. This attitude leads to the
vicious circle of hopes, failures, regrets and tensions. Meditation leads us to stay with the
time thereby keeping us away from past or future.

Role of Pranayama, Mantras, Nutrition, Music:

The goal of practicing pranayama, mantras, nutrition, and music technique is to clear
the mind, purify and expand the breath, and slow down the respiration rate to activate the
relaxation response. Doing so will often help individuals clear the mind and calm the body
and mind to better manage and reduce stress.
Pranayama: Pranayama state as "control of breath" calms the disturbed pattern of breathing
which agitates the mind and senses. It is an important therapeutic method for promoting
healing on all levels.
Mind and breath are linked together like a bird with two wings. In the same manner
breath can be used as a rope to tie down the mind. If we concentrate on the breath, the mind
becomes internalized. The process of Pratyahar means withdrawal from the senses and its
external orientation on the outer world and made to turn inward. In this ways Pranayama is
one of the best means of Pratyahar.
Awareness of breath is a door to the deeper levels of the mind. As the mind focuses
on the breath, the deeper layers of consciousness gradually open, releasing the subconscious
and all that is hidden within. The process of mind draws more energy during Pranayama,
deeper thoughts come up, and emotional issues helps to deal or sit in meditation or their
energy will disturb us and prevent us from going deeper. It should be never be attempted
willfully or forcefully but as part of a process of deepening inner peace and equanimity. To
deal with it properly requires the proper foundation of Yamas and Niyamas first.
Mantras: Mantra meditation is one of the simplest and easiest-to-learn meditation
techniques. Like other forms of meditation, it can change your stress levels at the moment
with a single session or can change the way you manage stress from now on with repeated
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practice. And it has the benefit of being simple to learn and customize to meet your specific
needs for stress management.
Benefits of Mantra Meditation : If you are reading this, you have probably already heard
that meditation is a powerhouse of a stress reliever because of all of the ways it can improve
your outlook and overall health. Meditation has been linked to a reduction of chronic stress as
well as decreases in heart rate and blood pressure, an increase in immune system
functionality, and many other benefits.
Mantra meditation, in particular transcendental meditation, has also been linked with a
decrease in intrusive thoughts, and an increase in meaning and quality of life in HIV patients.
It has been linked to reduced stress, anxiety and anger and increases in quality of life in
nurses. Another study on veterans found that mantra meditation reduces the occurrence of
intrusive thoughts and minimizes stress as well. Many people find that mantra meditation is
simpler to master when they are starting out because it provides an empowering focal point;
many people find it difficult to keep redirecting their thoughts to the present moment and
instead feel that it is easier to have something more specific to grasp onto. The bottom line is,
with mantra meditation, you may feel less stressed after one session.
With repeated practice, you may find yourself less reactive to future stress. Practicing mantra
meditation is easy. Here's how:
1. Set Aside a Few Minutes and Get into a Comfortable Position
At first, it's best to have a quiet room, free of distractions. With repeated practice, you may
find yourself able to practice mantra meditation anywhere and under more chaotic
circumstances.
2. Choose a Mantra for Meditation
A mantra is a word or phrase that you repeat to yourself out loud or silently. It can be a more
classically significant spiritual word like the Hindu, 'Aum,' (aka Om) or it can be a word or
phrase like, 'Calm' or 'I am at peace. The words or sounds you choose aren't important as long
as they are simple and comfortable for you to repeat.
3. Close Your Eyes and Repeat Your Mantra to Yourself
As you do so, try to focus only on the sound and feel of your mantra and nothing else. If you
find other thoughts creeping into your head, thank yourself for noticing, and gently redirect
your attention to your mantra.
4. Continue for Several Minutes
That's it. Just continue to repeat your mantra and focus on the sound and the way it feels to
make the sound. Redirect your attention away from distractions, and back to your mantra.
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You can start with 5- or 10-minute sessions and work up to 20 or 30; with mantra meditation,
any practice time is better than none.
Nutrition: A balanced diet can support a healthy immune system and the repair of damaged
cells. It provides the extra energy needed to cope with stressful events. Early research
suggests that certain foods like polyunsaturated fats including omega-3 fats and vegetables
may help to regulate cortisol levels.
 Good nutrition is an important stress management tool. When our bodies are poorly fed,
stress takes an even greater toll on our health. Nutrition and stress are interlinked. Here
are some tips to eat well for academic success: Eat regularly. Your brain needs glucose to
work at its best. Eating regularly throughout the day helps keep your blood glucose stable.
Studies have shown that more stable blood sugar levels are associated with better
academic performance. Get your healthy fats. Omega-3 fatty acids found in walnuts, flax
seed and fish oil are associated with brain function. Deficiencies of this fatty acid can
result in depression and/or anxiety.
 Eat your veggies. Fruits and vegetables contain vitamins and minerals like copper, zinc,
manganese, and vitamins A, E and C. Leafy greens are especially good for you. These
vitamins and minerals work to neutralize harmful molecules produced when your body is
under stress.
 Add high-fiber foods. High fiber intake has been associated with greater alertness and
decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, fruits and
vegetables to your diet.
 Trade caffeine for more sleep. Caffeine leads to increased blood pressure and may make
you anxious, especially if you are already prone to anxiety. While consuming caffeine
may seem to help you concentrate better, some studies show that caffeine only restores
what is lost through lack of sleep. Instead of turning to caffeine, try the natural grade
booster - sleep!
 Stock up on healthy snacks. If you know that a stressful or busy time is approaching,
prepare by stocking up on quick, healthy snacks. Healthy snacks are high in protein
and/or fiber. Some examples are low fat granola, almonds, peanuts, carrots with hummus
or yogurt with fresh fruit.
Music: The soothing power of music is well-established. It has a unique link to our emotions,
so can be an extremely effective stress management tool. Listening to music can have a
tremendously relaxing effect on our minds and bodies, especially slow, quiet classical music.
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This type of music can have a beneficial effect on our physiological functions, slowing the
pulse and heart rate, lowering blood pressure, and decreasing the levels of stress hormones.
Music, in short, can act as a powerful stress management tool in our lives. As music can
absorb our attention, it acts as a distraction at the same time it helps to explore emotions. This
means it can be a great aid to meditation, helping to prevent the mind
Wandering: Musical preference varies widely between individuals, so only you can decide
what you like and what is suitable for each mood. But even if you don't usually listen to
classical music it may be worth giving it a try when selecting the most calming music. When
people are very stressed, there is a tendency to avoid actively listening to music. Perhaps it
feels like a waste of time, not helping to achieve anything. But as we know, productivity
increases when stress is reduced, so this is another area where you can gain vast rewards, it
just takes a small effort to begin with.
To incorporate music into a busy life, try playing CDs in the car, or put the radio on
when in the bath or shower. Take portable music with you when walking the dog, or put the
stereo on instead of the TV. A person with clinical depression or bipolar disorder might listen
to music to help with their worst, lowest moods. Singing (or shouting) along can also be a
great release of tension, and karaoke is very enjoyable for some extroverts! Calming music
before bedtime promotes peace and relaxation and helps to induce sleep.
Research on Music: Music has been used for hundreds of years to treat illnesses and restore
harmony between mind and body. But more recently, scientific studies have attempted to
measure the potential benefits of music