The Science of Stress And The Art of Managing it
Vice President and Head of Quality MindTree Consulting Vishu_hegde@mindtree.com
By Vishu Hegde
Presented at Bangalore SPIN On 12th April, 2007
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Background about the speaker
Electronics & Communication, Computer Science Engineer 20 years experience in the IT industry Visited 18 different countries – gained some global insights Professional roles:
System Engineering & Project Management on LCA Avionics (Military fighter aircraft)) at ADA (aeronautical Development Agency) Quality Professional at Motorola covering India, Singapore, Japan, Korea, China Quality professional and part of senior leadership team at MindTree
Interests outside the profession:
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Homeopathic practitioner, Physiology (neuroscience, endocrine system, respiratory & circulatory mechanisms) Ancient Indian Wisdom: Yoga, Pranayama, Meditation, Vedantha Modern Physics, Quantum Physics, Electro Magnetism Trekking, Mountaineering, Nature study, Photography, Gymnastics Classical music, playing Tabala, singing, painting
What is Stress?
Stress is a state of Mind
Stress is a mind-body reaction/response to a situation
Fight or Flight instinct
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Why Stress Happens?
When a situation/condition is not Acceptable to us When we want to do/get something but are unable When ego is hurt (feedback, comments, criticism…) When we loose something which we feel as important … Stress is mostly due to
Fear (of Future) Worry (about Past) And not so much due to Present Moment
“The
Future depends on what is done to the Present” - Gandhi
It is always due to the perception of Mind
Different people „feel‟ different stress levels for the same situations
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What Happens when Stressed?
Psychology of Stress: Emotional impact
Anxiety Fear Depression Anger Sadness …
Physiology of Stress
Acidity Ulcers Heart ailments Blood Pressure Kidney problems Diabetes …
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Chain Reaction of Stress: The Negative Spiral
Mind perceives threat
Triggers animal instinct of fight or flight
Adrenalin increases
to prepare the body
Breathing becomes fast & shallow
Blood pressure increases
Heart beat increases to supply more food & oxygen to body parts
Panic
Metabolism increases Stomach readies for processing more food Acidity* increases Overloaded Excretory Systems to clear the toxin
Imbalanced Emotions Fear, Anxiety, Anger, Depression*…
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Imbalanced Endocrine Systems the chemical factories of hormones, enzymes
Some Impacts of Sustained and Unmanaged Stress
Brain
Continues to operate in higher Beta state (15 to 26 cycles per second of electrical impulses (EEG))
Continues to trigger the rest of the body mechanism and create stress
High blood pressures can lead to Heart failure, paralysis (due to breakdown of blood vessels in brain)…
Blood Pressure remains high
Acidity, Ulcer and other digestive problems Diabetes Kidney problems due to overload on removing toxins from the body Reduces immunity and makes body susceptible to diseases ….
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Some More Impacts
Human body & mind are a highly complex and integrated
system
Each system impacts the other: either positively or negatively
Stress and Mind induced effects on the body are far more
harmful than the external pollution
Human
Internal Toxins are far more harmful than external chemical/industrial pollution
body has huge number of chemical factories – approximately 6600 different chemicals are produced (scientists/doctors are discovering more)
ISO 14000 needs significant change in the globalized knowledge era!
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Why Allopathic Medicines and Stimulants are not good for managing Stress
Allopathic medicines directly add chemical to the body and
interfere with the internal chemical factories
E.g. Taking Antacids for Acidity neutralizes the acid in the stomach. Then body thinks that the acid is not sufficient and starts producing more. E.g. Anti-depressants suppress the ability of brain cells to generate electric impulses
People
taking such drugs for prolonged time become dull
Stimulants like Tobacco, Coffee, Tea, Coco etc.
temporarily trigger higher activities
Subsequently body craves for more & more stimulants
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Then how to manage stress?
Turn it into a Positive Spiral
Break the negative cycle at each point
Some amount of Stress is healthy – it triggers and
energizes the system
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Managing Stress
Root Cause: Manage Mind
Positive Thinking and Attitude
So what? What‟s the worst that can happen? Smile at the situation; laugh at yourself Story of the Professor and the Jar
Larger view of life Meditation
Build capability to face stressful situations and reduce the impact of stress at physiological level
Yoga Pranayama
Healthy lifestyle and food habits Have multiple positive energy sources
Hobbies, interests, active family & social life along with professional life…
Time Management, Planning, Being Proactive & Prepared…
Story of farmer‟s servant who sleeps while wind blows Story of person with a lamp
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…
What does Yoga, Pranayama, Meditation do at Physiological level?...
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What does Yoga do at Physiological level?
Yogasanas exercise different parts of the body They combine with breathing They create flexibility and hollowness, lightness
Postures: Stretch & hold, Compress & hold Helps in flow of water, food, oxygen, electrical signals and flow of energy in the body
They are Isometric exercises
As
against Isotonic exercises of aerobics, gym exercises which help to build muscles which reduce the flexibility & become blockers over a period of time (aerobics are useful to exercise the heart)
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What does Pranayama do at Physiological level?
Increases absorption of oxygen into the hemoglobin by creating inhale
pressure in lungs for osmosis
E.g. Ujjai breath
Increases the removal of carbon dioxide from the blood plasma by
creating exhale pressure in lungs for osmosis
E.g. Bastrika pranayam Air filter analogy in automobiles
Increases oxidation and liberation of energy in every cell of the body
Stimulates nerve tips in lungs which have connection to the brain area
(hypothalamus) where Pituitary Gland is situated
Pituitary Gland is the master gland in the endocrine system and has a strong influence on rest of the endocrine glands
Breathing is the key voluntary AND involuntary function Clue (entry point) to explore the internal world – what ancient Rishi‟s
discovered
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What does Meditation do at Physiological level?
Meditation
Takes the brain to Alpha state: electrical impulses of 8 to 14 cycles per second At deep meditation level (Samadhi state) brain goes to Theta state: electrical impulses of 4 to 7 cycles per second Leads to deep relaxation
Sudarshana Kriya of Art of Living
Takes the brain to higher beta state Then takes the brain to deep relaxation Thus exercises and expands the brain/mind capacity
Mind rules the body
Mind Nervous system Endocrine system rest of the body function
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Importance of Endocrine System
Master gland Controls all other glands
Body rhythm
Metabolism Immune system
Adrenalin: heart rate, blood pressure
Insulin: blood sugar, energy
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Enzymes produced by Endocrine glands influence every cell, organ and function of the body They regulate mood, growth, metabolism, tissue function, sexual & reproductive processes
Chain Reaction of Managing Stress: The Positive Spiral
Mind peaceful, joyful
Triggers hope, optimism, Positive feelings
Adrenalin normal
to prepare the body
Breathing becomes slow & deep
Blood pressure normal
Heart beat normal to supply normal food & oxygen to body parts
Calm
Confident Composed Metabolism normal Stomach readies for processing normal food Acidity normal Normal Excretory Systems to clear the toxin
Balanced Emotions Energetic, Enthusiastic, Positive…….
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Balanced Endocrine Systems the chemical factories of hormones, enzymes
Clinical Research Results…
Increased alertness and deeper relaxation of mind
Reduced tension and stress
Ref: Art Of Living Research with AIIMS, NIMHANS
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Clinical Research Results
Improved immunity Increase in good cholesterol and decrease in bad cholesterol Decreased depression
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Beyond Physiology… The Energy System
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Human Body as the Energy System
Modern Science & Medicine consider human body as
merely electro-chemical, electro-mechanical and physical phenomena Ancient Indian & Eastern Spiritual Sciences consider it as an Energy System
Universal Cosmic Energy (everything is common at atomic level) Yoga – union of body, mind and spirit Raja Yoga – Chakras and Naadis Reiki (which means life force in Japanese; Started by Dr. Mikao Usui a doctor and Buddhist monk during 1860s) Thai Chi, Acupressure, Acupuncture (originated in China) Homeopathy (Started by Dr. Hahnemann a doctor in Germany during 1800s)
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Chakras: Energy Centers
Chakras
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Chakras are situated near the key endocrine glands and nerve groups (plexus) Wireless connection to brain; Connection to Cosmic universal energy
Chakras and Naadis: Wireless Connection to Brain
World seen through the 5 sensors (wired connection) is narrow band:
gross, inert, matter world
World seen through Chakras & Nadis (wireless connection) is broad
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band: subtle, dynamic, energy world
Science of Homeopathy: Medicine of Energy System
Basic principle: what causes disease cures the disease also when
given in the potenticized form Homeopathic medicine preparation
Potencization through the process of tritration Transfer of atomic vibrations to the base substance. Not even a single molecule of medicinal material will be present according to Avogadro number
Curing principle
Right medicine creates energy vibrations in the human system (resonance principle) This increases the energy level to improve the health conditions Typically causes initial aggravation and subsequently cures with oscillations Cures inside-out: Mind Emotional level Physical level
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Mind & Emotional symptoms are the key for diagnosis
So, to be “Successful”….
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What is “Success”?
The definition I liked most:
“The measure of Success is the number of joyful smiles per day every day” – Shri Shri Ravishankar
Life is full of choices; The choices one makes determine one‟s life –
they are like cross-roads
IQ < EQ < AQ < SQ : determine what choices one makes Life is 10% what happens and 90% how we react to it
Manage Mind
Healthy mind FOR a healthy body It is mind, and not body, that differentiates the leader from the rest
Positive Energy is most fundamental to any Leader
Mythology: Shiva: churn the ocean to get Amrita (immortalizing nectar); hold the poison but give out the nectar to others.
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The Vicious Cycle
Priority 1) Pursue money 2) Pursue fame Less Accomplishment Loose health Loose joy Less creative
More stress on the priorities
Less Money
Less Recognition
People spend half of their life pursuing money as the highest priority
and loose health in that process. In the remaining half they spend that money trying to regain the health
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Make it a Virtuous Cycle
Priority 1) Pursue health 2) Pursue knowledge More Accomplishment More joy More creative
Continue stress on the priorities
More Money
More Recognition
Pursue health (mind+body) and knowledge (universal knowledge)
then money & fame will follow as a byproduct Caution: This can not become an excuse for escapism
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Story of the praying villager
Don‟t believe me…
… But do not wait for proof
Explore
Experiment
Experience
Modern Science (“Matter” Science):
Sees matter in life*
Proof first, then belief/trust comes
Sees life in matter* Belief/Trust first, then proof comes
Spiritual Science (“Energy” Science):
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Conclusion: A personal prescription
Practice Yoga & Pranayama (and Meditation) everyday*
Life will change at the most fundamental level Art Of Living workshop is one of the best in my exploration
Raja Yoga, Karma Yoga (Service: Jesus), Bhakti Yoga (Devotion: Narada, Chaitanya…), Jnana Yoga Practical for family & social life, professional life and spiritual life
Combines
Use Homeopathy for chronic or hereditary health problems
to strengthen the positive spiral
Spare Allopathic medicines/surgery for emergencies
Become better individuals and better leaders
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Some references…
On Homeopathy and Physiology
The Science of Homeopathy – by Dr. John Vikolthas Homeopathy Materia Medica – by Dr. Boericke Dr Padmanabhan padrdha@satyam.net.in Human Anatomy & Physiology – by Dr. David Le Vay
On Reiki
Healing through Reiki – by MK Gupta
On Modern Science
Scientific American – Mind Modern Physics – by Arthur Beiser
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Some more references
On Ancient Indian Wisdom
Art Of Living www.artofliving.org www.lifepositive.com
Vedantha literature from Ramakrishna Mission Celebrating Silence – by Shri Shri Ravishankar Efficacy of Raja Yoga – Shri Ramachandra Mission Raja Yoga, Bhakti Yoga, Jnana Yoga, Karma Yoga – Swami Vivekananda
Patanjali Yoga Sutra
At Behavioral level
Stop Worrying and Start Living – by Dale Carneige Emotional Intelligence – by Daniel Goleman The Monk Who Sold His Ferrari – Robin Sharma
You can win – Shiv Khera Power of Positive Thinking…… and so on
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Relish a Wholesome & Holistic Life
Spiritual Life
YinYang – the balance
Social & Family Life
Professional Life
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Safe Harbor: Religion vs. Spiritualism
Spiritualism is a true science, science of nature/universe – it includes modern science & beyond and is much more holistic than modern science. But unfortunately the rationales behind them are not fully understood (disconnected). When the SPIrit behind spiRITUAL is lost, only the rituals remain – then it becomes religion, fanaticism.
Truly, spiritualism starts where religion ends.
Just for example, Sanskrit gets associated with Hindu religion. But Sanskrit is such a scientific language that every alphabet (sound) is designed to produce certain vibrations in the internal energy system of human beings (what I mentioned about in the Raja Yoga). If we observe each alphabet in Sanskrit from A, AA, E, EE… to Ka, Kha, Ga, Gha,… to Cha, Chha, Ja, Jha,….we can see that they begin from pit of the stomach (diaphragm) and come up to lip (like Pa, Pha, Ba, Bha, Ma). Then the words formed out of such alphabets like Hari produce different vibrations – „Ha‟ produces vibrations in the naval region where Solar Plexus (certain nervous centers) exists and where endocrine glands like Adrenal and Pancreas exist; „Ri‟ produces vibrations in hypothalamus where Pituitary and Pineal glands exist. So, people were named as Hari and when people call them by the name Hari, they get benefited.
This is just a small example. The ancient Indian (and Eastern) Wisdom had integrated everything (language, music, dance, culture, medicine, lifestyle…) around that spiritual science – which treats this entire universe (including the human beings) as energy systems. Those roots are lost. There is a great need and potential to bring them to the contemporary world (like what‟s happening for Yoga at a physical level) while pursuing the modern science/technology. This will be a great complementary and convergence approach.
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Back up slides
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Anatomy of Consciousness according to Yoga
Human Consciousness perceives this world through 10
faculties
External : 5 sensors
Eyes
(see), Ears (hear), Nose (smell), Tongue (taste), Skin (touch)
Internal: 5 faculties
Mind,
Intellect, Memory, Ego, Self
Transcending all the sensors and the faculties and
experiencing the Self is the true realization and aim of Yoga
Experiencing the complete nature/universe – „broad band‟ science
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Maslow's hierarchy of Needs
Service model in Ancient Wisdom
Jnaana Daana (Donate Wisdom - Guru)
Makes the person figure out the living
Vidya Daana (Teacher)
Teaches person how to live
Jeeva Daana (Doctor – give life)
Anna Daana (Donate food/money)
Jnaana Daana is considered as the highest form of Service
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