Stress Management 221 Indians revealed that they like American S at the Tisk of developing mental disorders 7 for taking help from mental health Faves Haris etal, anys a etl disorder ee the most prevalent Mental disorders 2005). Substance: abuse and among the American Indian tribes 003) ae at a highey (Beals et al., hallenged by any situation that We perceive There can be many difficulties in our lives, Socially and emotionally, This ‘causes a change in the way Wersely affects our productivity, and it influences our cognitions moods and are affected by stress, Initially an individual makes changes ometimes, it is difficult to dig, SM certain thou hts that are unpleasant or undesirable. Some : co re it, causing stress mite Ge thoughts and memories antociand wath in ssful even EIDnaDS which may be sympt fom of stress as well as serve as a a aides ' 1997, anty et al., 1997; Ironson et al., 1997). Painful images eu to os cake Se en the well-bein of the rson (Khosla & Makkar, 2008). The a na “ope! Mages may be A Miran that they may heighten the stress respor Of stress,y UNDERSTANDING THE PSYCHOLOGY OF HEALTH AND WELL-BEING 9.6.3. Effects of Stress on Emotions Any event that we perceive as stressful has the capacity to adversely affect our emotions. There could be a number of situations that could affect ts emotionally such as failure in exams, losing a job or even being stuck in a traffic jam for hours. When we feel upset, nothing seems nice, jokes seem painful, guests seem annoying and food seems repulsive. Stress plays a role here in enhancing the demands on our cognitive processes hampering emotional processing (Khosla, 2005). Stress enhances the experience of negative emotions such as anxiety, depression, anger and fear. During stressful situations, there is an aura of uncertainty and ambiguity, which narrow our focus. Our ‘emotions become distraught, and we openly share our negative feelings such as disgust, anger and fear. The affective space crumbles, Under stress, the emotional lives of workers change (Zautra et al,, 2002), When the level of stress is low, positive and negative feelings work independently of one another. However, when the level of stress increases, the relationship between positive and negative emotions become inverse, that is to say that when negative feelings increases, positive feelings reduce. Such findings were also reported by Potter (1999) among people suffering from pain due to chronic arthritis. He suggested that the disease was responsible for narrowing down the emotional experience like good or bad. Interpersonal stress also contributed to the severity of pain, inducing more negative emotions. In another study, older adults in the age group of 60-80 years were asked to comment on their emotional health. The problems reported by these people were losing a spouse, physical disability and most were healthy non-bereaved participants who served as controls. They found that in comparison to the healthy adults, the participants who reported disability or were bereaved experienced higher negative affect and lower positive affect. They concluded that real life stressors influence the affective experience. It seems that stress diminishes the boundaries that exist between positive and negative emotions. Sometimes, during stress, if we find something that helps us cope as a social support or friend, then our emotional experience changes and can provide respite to our pain, causing momentary pleasure. Hence, they proposed that negative and positive emotions are closely intertwined with one another when both pleasure and pain occur together in a crisis situation. To further authenticate these findings, Reich and Zautra (1981) tried to induce positive events in a stressful situation rather than manipulating the nature of stress. They asked students to report their level of life satisfaction and psychological distress and the number of stressful experiences they had recently gone through. The participants who were asked to engage in positive activities as compared to the controls reported enhanced life satisfaction and in psychological distress. This implied that indulging in pleasurable activities helps to negative affect and enhance positive affect. Fredrickson and Levenson (1998) argued that emotions help to undo negative emotions by altering the physiological responses to stress. emphasized that during stress, positive emotions and events influence negative emotions as as cardiovascular health, 9.6.4. Effects of Stress on Health ‘There are changes in the metabolic activity in the body due to stress, which may have a direct indirect bearing upon the level of arousal (Cannon, 1914; Selye, 1956). These changes in the may be useful for adaptation to a certain extent; when the level of stress increases too may result in a breakdown, There are various adverse effects of stress on health like high:Stress Management 223 such as (Khosla, 2014) and high HR (Gupta & Khosla, 2002) 11 winephrine (EPD. norepinephrine (NE Ke The neuroendocrine components st icin, grester. quantities ocorticosteroid (ACTH), glucocorticoids and srl ng ofthe immune sytem ih he dy pesine and help in dealing with it. The Sees 1900). These che ces stress (for reviews, see Herbert & Cohen. 1993; O'Leary, nges could be swelling or fever thi and do Doct 7 18 or fever that are generally adaptive hinder # joning of the organism. But if the immune 5} be yystem is suppressed for a longer period ‘of time, then it could make the body weak and more susceptible to infections or diseases. play: = sas = in ed Cpeee progression as well as treatment of a disease oF even . can have harmful effects on the body. It hi iological efor example, immune supresion o damage 0 I ae processes, ‘which probably lead to the onset of a disease. Chronic or sustained stress causes feelings of depression and anxiety that interfere in the normal functioning of the organism causing dinical disorders (eg. aa ae ae etal, 1987). Itis difficult to evaluate the direct of disease o illness, though much recent research confirms that ‘consequences on health and disease (eg. Cohen et al. 1998; Kiecolt-Glaser etal, ee stress can cas fing fn et can interfere in the treatment of disease or illness. Studi “how that stress can enbance the probability of certain 2-006 diseases like heart attacks (e.g ‘Kamarck & Jennings, 1991), cause relapse among people seeking aie ie diode ke ion een dori 1988) nd interfere with the metabolism of prescription drugs (Katzung, 1992; Zorzet et al., 1998). Stress te peen associated with slower recovery (Grassi & Host 1996; Marucha et al, 1998), reactivation af epmptoms related oilness or disease (Jenkins % Bet 1995), and recurrence of cancer. Long term chronic stress has been associated with a health. However, acute stressors areStress Management 231 ee Meditation is the oldest technique of rel that helps to make the mind calm and quiet by minimizing the distractions that are both internal and external. Internally, the mind is hovered by thoughts that are ego laden, worries, fears and anxieties; externally, there is a sensory overload, and the mind needs to be clear of the toxic content that interferes in thinking clearly and working mally. Meditation provides respite to the mind from all the noise that disturbs it. It is a technique that is very rapidly becoming popular all around the world as it helps in focusing, becoming more mindful, patient and happy. Meditation de-clutters the mind or excess information overload and focus and concentration that facilitates self-awareness, ‘There are two kinds of meditation: exclusive or restrictive meditation and inclusive or opening-up meditation, Both these approaches emphasize concentration and awareness leading to internal peace and calmness of the conscious mind. When the mind is free from any kind of distractions, follows the ‘as ha’ experience in meditation. Both the approaches for meditation are insightful meditation as when the mind is tamed, then intuitions occur. 9.11.1. Position for Meditation For meditating, it is important to have a cotrect body posture, especially in restrictive meditation. One could sit in the lotus position, where one sits cross-legged with one foot resting on the other leg’s thigh. It is a little difficult, but then one can opt for semi-lotus position with legs crossed in a comfortable position. The person sits in a way where the spinal column (back) is in alignment with the top of the head to the lowest end of the tail bone. This helps in actively gaining mental focus. The hands are placed on the thighs either facing upwards joining the thumb with the index finger (to get the energy from the environment), or the palms of the hands can simply rest on the thighs facing downwards (helps to be in alignment with earth's energy). Abdominal breathing is suggested for about half an hour for optimum results. However, initially, it may be painful to sit in this position, and the limbs might be sore, but gradually, the body gets used to it, and one can sit for a longer time. 9.11.2. Exclusive or Concentrative Meditation There are several thoughts competing for attention in the mind simultaneously. This meditation echnique restricts the consciousness to focus on one single thought internally only. All the Sternal stimulation is controlled, and the eyes are closed while practising it so that all external is blocked from consciousness. There are five different ways to achieve the state of “oncentration as follows: *11.2.1, Mantra Repetition Several, a mantra (which is a single syllable word like Om) is used to repeat a thought over and aan tn This is to be done while exhaling. A positive phrase (e.g., 1 am feeling relaxed and However be used to enhance self-esteem (Seaward, 2017). Prayers can also function as mantras, ' Fepeating the word Om silently or in whisper is known to help the person reach the —Te Stress Management 233 for it to be effective, Regular practise of TM helps te « state of equilibrium (Wallace & Benson, 199, with stress. ‘alm the mind and brings the body to a 2), reducing BP and various symptoms associated 9.11,.3.2. The Relaxation Response Benson suggests certain basic steps to promote any area where one feels comfortable for mec, doorbell, phone and TV). By reducing all that is comfortable without Physiological balance. He proposed that the room or Mating should be free of any kind of noise (e.g., from Possible sources of external noise, one should sit in a '¥ Muscular tension. Once this is done, a mental device like a any €motions or feelings associated with the cognitions. This helps in dealing with stressfial teat a one ate deal with them effectively without being over-emotional or overreacting taming the ego. 9.1.4.1, Mindfulness ec has worked on mindfulness for the past three decades and has proposed the health eis oe ‘There are several ways to describe what is mindfulness. The most commonly Teed one is that i d t isan awareness or consciousness that is experienced when aitention i facenny 1394) an ‘upon the present moment and one accepts it without being judgemental (Kabat-Zinn, Weeks He MBSR programme was developed, with 10 sessions to be covered in a petiod of eight Beg aatete Tscarch shows that even a shorter duranee atthe programme shell in reducing mise RY & Baer, 2009). Various skills of mindfulness are focu ng attention on Station Sounds, sensations in the body and everyday events. When a stressful Bhs a the Person does not exactly react to it as an tolued eveat in the Present moment. dig mest Preoccupations or any problems that the person has been experiencing for some time “daa the reaction to the present stressor. The thoughts related to the future course of action Mpg ct? intervene in responding to stress. Mindfulness helps to recourse these future anck ind emotions constructively towards the present stressful situation.SECTION Il: YOGA, HEALTH AND WELL-BEING . Yoga a means to join together The Yoga Sutras emphasize on the relationship between the mind and ¢ body and how the balance is maintained be en them. Yoga Sutras inform what occurs in the ind as well as acknowledge the spiritual need. It is a set of principles that involves training ol atal and physical functions by recognizing the relationship between the body and behaviour, votions and morality. There are different spiritual regimens, including various forms of yoga, pending on the needs and the temperament of the pursuer. For example, karma yoga and raja soga focus on achieving a specific state of mind or particular desirable behaviours like working ruistically for the benefit of others within society. Hatha yoga tends to involve breathing and sical postures that are believed to bring about harmony between the mind and body. Those who ractise yoga generally adhere to a moralistic way of thinking and behaving, Research on hatha yoga actices has spanned its efficacy in the treatment of mental and physical illnesses A recent study by rk et al. (2015) found that yoga appears to be most in use among’ and those belonging to higher socio-economic status and was favourably related c alth, and le ress and physical impair mer | -term effects of yoga on patients with schizophrenia, itive effects beyond b60 UNDERSTANDING THE PSYCHOLOGY OF HEALTH AND WELL BEING a snd efficacy of yoga interventions in treating patients with major ¥ inorder A stady by Winery cod ae (2016) reviewed studies examining the cP, BER Mer eR a hme oe Shpeeni yaya payor one LSPS Fe-incarceration rates Cabral et al. (2011) conducted a meturanalysis of studies thar "Laminay e eflecevenews of yoga in the treatment of psychiatric illnesses and concluded that it iy ga axthunet therapy for several disorders such as anxiety, depression, posttraumatic streg (PTSD) and schimphrenia. Contrary to psychopharmacologsal treatments that have tect rou ei thts Itai nd env nto ies oes. Fea gay to be conducted that examine dase-respanse, direct camparison with pharmacotherapy 2d whale fore classes per week predict a greater effect Se ee Fewearch comustently shews at least moderate uschulness of yoga as a therapeutic treatment, . Yoga helps in achieving a healtyy and peaceful life. Engaging in yoga promotes dey can abo reach higher levels of velf-realization (Murphy & Donovan, 1997), Acros the gabe, sida ere err ane eee ote malas baie a decades. researchers have been examining the potentialities of various kinds of asanay Pranayama (breathing exercises), dharaie and ditytnd (meditation), and traditional methods ij, ipotoane in dealing with proycho- social illnesses, stress, analety, depression, physical and Problems end health-related diseases. Controlled experimental studies have been carried ty ‘examine the clinical eflects of different techniques of yoga on psychological processes (Khoa, 2915, Khoula & Singh, 2017, 202th, Khow et al, 2017b; Kumar et al, 1993; Mohan, 1995, Panjwean et 2000, Ram & Rao, 1954, 1996, 2000, Sitarnma et al, 1995, 1998; Telles et all, 1995). Yogic rR breathing exerci, asanas and mectitation have been sed ay an intervention to promote of sans aonomic indicators such as heart rate, Mood pressure, rae of oxygen eo respiration rate: The beneficial ellects of yoga on body weight, cortisol level, serum, Seep mechantums have abo been reported The practice of yoga Pissally by maintaining «balance inthe body and regulating wellbeing of the person and making him active energetic, ‘eitcsons es bonliy,deprewion, ander, neuroticism, sess and insomnia hare ches te Yoga ts practised i “nuunber of ways by differen people all aver the globe. nl example, prandapamg Or saris ate per Voy Sutra in 150 nce (Fewerstein, 1989), beration by nama yoga (path of : action) and diyana yogs ‘path of meditation) (Rama,La respite from all negativities of lite, emotions. feelings and experiences, one fren the main path of hon self og 3.3.1, Karma Yoga Karma yoga emphasizes on actions actions The Bhayuwad Gita proposes tha kann deterines oar att the rua the directed to achieve materialistic rewards such as fame oy mae it Th ston haa) ae nate feclngs or misery Ifone fet altached othe rane acten, then thy eel ea pen and strives 1 achieve it repeatedly of jn ‘MOTE Magnitude, [f en to the fruits of action or desing of he fruits of a karma, without expecting any fruits or pew lays an integral role in our lives, in the past life. The consequences of good ae unfavourable consequences. I is believed tha ines through for doing bad karma (Rama, 1996) or harming (Khosla & Das, 2019), Believing that life is a full circle, thar Te Carried out firmly belicved that in order to get well and treat the karma in the present life. Many People try to im prove their karma by goi indulging in religious (dharmic) activities ‘The firm belief in, reincarnation, very strong among the Hindus, and this belief helps People to re-evaluate their deeds and seeh cut ways to repair the mistakes or misdeeds done in the Past (Hoshi & Khosla, 2021). This, in fact, also reveals the importance that is given tothe ‘morality component in consciousness The presence of fear, anger or ignorance is believed to confuse the consciousness and is considered to bbe the root cause of all illnesses. Though the belief about karma is regarded most Indians, there are some who beg to differ, Meditati Pilgrimage is considered to reduce the impact af bad 20204), Belief in karma has been reported to ‘mediate recovery from trauma, Psychological benefits5 d Gila propose 10 know the. sol ‘one experiences iN respo,, to overcome grief. Most of, Jed by practising the piness can be a ELL-BEING TH AND WI 62 _ UNDERSTANDING THE psycHoLocy OF HEAL 3.3.2. Jnana Yoga ledge. The teachings of the Bhs Jnana yoga is the path of knowl and remove self ignorance. This not only aes cr person to stressful or traumatic pe ae that can be dis ‘ existential problems arise from set" “ag knowledge: ‘True bap} Knowing the ef IO gg seta esa Dagar Git, 255) all cones eee Gisiate nce the tu neha unifying the Brahma wn supreme creator of the world, Sie fe. Pursuing meaningful existen, a z= ‘atman involves a consci helps to achieve peace ‘and happiness: et desires and greed, atta est for OUUrces y eo ee vicious circle of negativity that precipitates into anxiety, insomn, tive impulses to harm other ‘and suffering. They cause ere oe eae oe for personal comfort; they tend to harbow fear and anger, which may cause feelings of suspicion, paranojy lanced state of mind. ‘The Bhagavad Gita lays a lot of emphasis gp Trerma or following ones moral duty in ile Following dharma and karma (in accordance with hy ltural expectations) would lead t0 4 healthy and happy life. 3. 3.3. Bhakti Yoga ‘The path of bhakti or devotion helps to realize {faith in higher realms of life, helps to attain the the pure self. Having one pointedness, with utmoy highest state of realization. The path of devotion ~ requires the aspirant to be completely focused on the truth, that is, the Lord Krishna (Rama, 1996) All the faculties of the mind and activities should be directed towards the lord alone, oneself into the lord, performing all their duties skilfully and refraining from attachment fruits of action lead one to be free from any misery on the path of liberation. Entrusting the faith of Lord Krishna helps the devotee to find peace and tranquillity in. y prayers. The aim is to achieve the ultimate truth of life, to be submerged freedom from the cycle of birth or death. When all conflicts are e | dissipated, it reduces misery and utanetiardtie lence aa ‘The purview of this bookis to delineate the following section of the chapter wil