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A STUDY OF STRESS MANAGEMENT THROUGH YOGA

Poster · November 2015

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Sunil Kumar Yadav

Mahatma Gandhi Kashi Vidyapith, Varanasi, India
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 Dr. Anil Kumar 1 Sunil Kumar Yadav 2 Prof. B.C. Kapri3
1TGT (P&HE), Kendriya Vidyalaya, Vasco No.1, Goa
2 Research Scholar, Department of Physical Education, Banaras Hindu University, Varanasi (U.P.)
3 Professor , Department of Physical Education, Banaras Hindu University, Varanasi (U.P.)

What is Stress? MEASURING STRESS

Stress is the way that We react physically, mentally and Levels of stress can be measured. One way is through
emotionally to various conditions, changes and demands in our the use of the Holmes and Rahe Stress Scale to rate stressful
lives. life events. Changes in blood pressure and galvanic skin
Many students and faculties experience varying levels of stress response can also be measured to test stress levels, and changes
each semester. in stress levels. A digital thermometer can be used to evaluate
According to Walter Canon (1929) we need stress to help us with changes in skin temperature, which can indicate activation
an acute response such as in “fight or flight” response. of the fight-or-flight response drawing blood away from the
Fight or flight response, forgetfulness, loss of mental extremities.
concentration, anxiety and fear, depression, extreme anger and Work on your attitude
frustration, family conflict, social withdrawal, and loss of interest Put things into perspective. Do not take yourself too seriously.
in activities, Think positive. “If you think you will fail, or think you will
Some Symptoms of Stress succeed, you are probably right.”
Health Problem Henry Ford
STRESS MANAGEMENT THROUGH YOGA
 headaches  fatigue
 nervous stomach  insomnia Various techniques in yoga have been documented to
 change in appetite  dissatisfaction help in stress management. These techniques work at an
 rapid breathing  anger individual level and also at a collective level to ensure that
 rapid heart rate  depression there is significant respite from the condition of extreme stress.
 sweaty palms  inability to concentrate They help in relieving the physical as well as the psychological
 irritability  emotional problems negative effects of the problem by ensuring a healthy and
 anxiety  tiredness all the time productive response to the stress stimuli.
 neck pain, back pain migraine headache
Yoga can have a positive effect on the
 Suicide
parasympathetic nervous system and aid in lowering heartbeat
and blood pressure. This reduces the demand of the body for
What Causes Stress? oxygen. Yoga can also improve digestion, strengthen immunity,
help in effective elimination of toxic wastes and also increase
Changes in Life’s Expectations or Demands lung capacity. Effective use of this practice can also reduce the
Ex. Marriage, divorce, pregnancy, illness, bills, increasing chances of stress culminating in anxiety and depression.
demands of university and classes. The practice of yoga involves forming various
Disorganization: Feeling unprepared and powerless body postures, slow stretching movements, breathing
Physical Constraints: exercises that can at times lead to progressive relaxation,
Ex. Physical exhaustion, lack of good exercise and diet imagery and meditation. All these specific techniques are
strategies meant for a specific purpose and they culminate into a higher
awareness of what is happening to oneself during stress –
emotionally, physically, mentally and energetically.
So back to stress management, yoga provides a unique
way of managing stress through pranayama (A birthing
technique), in this technique an individual do slow and steady
breathing steady- like inhaling through his one nostril and
exhaling through other. Besides there are fast breathing
movements like intake of air through nostrils and exhaling
through mouth at fast pace, this way air is passed properly
TECHNIQUES OF STRESS MANAGEMENT through blood capillaries and the person feels himself /
herself in light mode i.e. he / she feels that there is no burden
There are several ways of coping with stress. Some over their mind and soul.
techniques of time management may help a person to control
stress. In the face of high demands, effective stress management Meditation Techniques
involves learning to set limits and to say “No” to some demands
Dhyana (Meditation) is also a good method of
that others make. The following techniques have been recently
dubbed “Destressitizers” by The Journal of the Canadian Medical controlling stress, in this part of Yoga a person Sit
Association. A destressitizer is any process by which an individual comfortably and think of a favorite place. Imagine
can relieve stress. Techniques of stress management will vary yourself in a successful situation. Than after breathe
according to the theoretical paradigm adhered to, but may deeply and slowly. Continue for five or six breaths. It is
include some of the following: calming and the extra dose of oxygen increases the
Autogenic training Spending time in nature
brain’s thinking ability.
Cognitive therapy Stress balls Finally Yoga has and is proving itself as “Stress
Conflict resolution Natural medicine Management Tool” and now a day it is being used in Western
Exercise Clinically validated alternative world too as a major alternative to the offensive allopathic
Getting a hobby treatments drugs.
Meditation Time management REFERENCES
Deep breathing Listening to certain types of relaxing
Relaxation techniques music, particularly: Butlin, J. (2001), Links between the Physical and the Emotional. Wholistic
Artistic Expression Research
New Age music Company, 1-3. Retrieved April 29, 2003 from Annotation: Information about
Fractional relaxation Classical music emotionalinfluences on the physical body.
Progressive relaxation Psychedelic music Chugh, D. (1987). Effects of Sahaja Yoga practice on the patients of
Spas psychosomatic diseases. Delhi University, Annotation: Information about
mechanism of Sahaja Yoga and research on psychosomatic diseases.
Dally, E., et al. (1993) Measuring the impact of menopausal symptoms on
quality of life. Br. Medical Journal, 307, 836-840, Annotation: information
about menopausal symptoms.
Network,http.cyc-net.org:http://www.cyc-net.org/reference/refs-psychosomatic-
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