MEET MY FIFTEEN STRONG ENEMIES

 

MEDITATION

 

The word ‘meditation' has its origins in the word ‘medicine'. It is indeed a process to undo the damage caused to your mind over a passage of time. In simple terms, doing everything intelligently is meditation. This is possible if the mind is free from negativity and pressures of life. So meditation is a process to bring the mind to rest.

The mind (conscious as well as subconscious) of an average person is working all the 24 hours while arms, legs tongue, eyes, etc., are used only when there is a need. If the conscious mind is used continuously, it can lead to a nervous breakdown.Meditation is one of the most helpful psychological techniques available to us in developing the resources needed to counter stress and anxieties, worries and negative mental and emotional states. The mind tends to flit from one thought to another, a state of almost constant distraction. Thoughts chatter away like a cartload of monkeys. To handle this, meditation bids you to select a single object and mentally focus on it, to the exclusion of all else. Refuse to become diverted by random thoughts. One of the best techniques is to slow-down your breathing, and concentrate upon the gentle rise and fall of the abdomen or the point between your eyebrows.

Steps For Meditation

ONE:         Choose a time and a place – unplug the telephone.

TWO:        Sit upright, clasping hands lightly in the lap (this blocks waves of energy from reaching the genitals) and relax your muscles.

THREE:     Close your eyes and concentrate on the breathing.

FOUR:       Keep sensation of breathing as your point of focus and stick with it.

FIVE:         If thoughts arise, do not follow them, push them, nor label them as ‘good' or ‘bad'.

SIX:           Rise slowly from your seat after meditation. Maintain your poise and calmness.

Meditation is simply the practice of awareness, a time to concentrate on the eternal life force within. It offers tranquility without any emotional joint, can liberate positive attitudes, and you find it an ally in your fight to curb me. 

 

 

HEALTHY DIET

Stress leads to dehydration, thickening of blood, under– nourishment of skin; digestive disorders and upset metabolism. Here are some of the important countermeasures:

·                    Tea, coffee and alcohol increase the rate at which liquid is lost. So go for pure water of unsweetened fruit juices. A cold shower helps to relieve stress as the droplets enhance the negative ions in the air you breathe. 

·                    Cut down intake of fat or intake of polyunsaturated fats.

·                    Eat plenty of fresh fruits and vegetables. Prefer eating steam-cooked food.

·                    Concentrate on eating fiber in the form of whole meal bread, cereals, skin of fruits and vegetables.

·                    Cut down on sugar and salt.

·                    It's best to cook your own food rather than eat out.

·                    Take vitamin B, as stress consumes it.

·                    Keep a check on your weight.

 

FOODS THAT FIGHT STRESS

A healthy diet helps to curb the effects of stress by providing your body with nutrients.

·                    Whole grain breads speed the amino acid tryptophan to the brain. It acts as a regenerative for the brain.

·                    Oranges, rich in potassium (an electrolyte), which helps the brain's neurotransmitters in working properly. Milk, cheese, apricots and nuts could further help this.

·                    Fish and potatoes are rich in vitamin-B, which help to combat anxiety, irritability and mood swings.

·                    Rice, being rich in thiamin, helps to fight mental illness including depression. It could even be supplement by beans, sunflower seeds, fish and enriched cereals.

·                    Spinach and other dark green leafy vegetables are loaded with magnesium, which help to defend the body against stress. Other rich sources could be soybeans, bananas, mangoes and peanuts.

 

EXERCISE

 

Physical exercise helps to combat the effects of stress. It helps the pent-up energy to be discharged and helps the mind to turn to other things and forget the frustrations and pressures. There's good evidence that people who take regular physical exercise, have more energy, feel better and are less susceptible to stress-related diseases such as heart attacks and strokes.

BENEFITS OF EXERCISE

·                    A stronger heart pumps more blood with each beat

·                    Reduces blood pressures and blood sugar levels.

·                    Improves the balances of blood lipids.

·                    Raises the level of proteins in blood

·                    Releases tension in muscles

·                    Dilates blood vessels

·                    Keeps weight down

·                    Maintains flexibility in joints

·                    Wards off the stiffness that accompanies tension and strain.

 

POINTS TO REMEMBER

1.                  Consult your doctor before starting any exercise programme.

2.                  To gain benefits of exercise, be regular

3.                  Exercise at least three times a week

4.                  Pace exercise sessions to progress.

5.                  Rotate each joint once a day for flexibility.

6.                  Select exercises you enjoy doing.

7.                  Exercise bicycle, rowing machine or a skipping rope are best fitness tools.

 

RELAXATION

 

During relaxation the mind and body are released from conscious demands and become free of tensions. You could relax by entering a quiet room and lying down but this is useless if you rejoin the world and get tensed again. Relaxation helps your body awareness and you remain in harmony with your body.

STEPS TO RELAX

1.                  Waggle your jaws from side to side

2.                  Flex and unflex the fingers

3.                  Try one or two sit-ups

4.                  Bicycle your legs in the air.

5.                  Try taking some deep breaths.

Your body tends to get tense while sitting at a desk, crossing one leg over the other or while climbing stairs, opening drawers, washing dishes and putting on your coat. Begin to enjoy your body and the pleasure of moving it without tension and strain and sinking into relaxed stillness. How peaceful you feel when you stop nervously twitching or fiddling with objects.

 

IDENTIFY CAUSE OF STRESS

 

The more you study your body and how it responds to stress, the more you will be able to prevent major stress problems. If you get used to a strange sound or a racing motor, it may be hard to detect, even when we listen for it. Identifying stress factor and planning to manage it effectively is most important. The stressor could be a part of the job – understand the importance of their role in the completion of the job. It may generate interest in the job, helping you to overcome boredom and frustration in life.

 

 

CONFIDENCE THROUGH QUIET

Imagine your heart slowing down, breathing becoming smooth and rhythmic and all tension slowly slipping away. Now, imagine someone rushing in to ask for an important decision. Slowly breathe in and slowly breathe out.

As you do, your body relaxes and your mind clears of distractions and you make the decision calmly. This is a sign of quiet confidence.

 

DRUGS

 

The use of drugs would be taken as a short-term measure to control stress. It can help to overcome a crisis but beyond a limit it could be risky, with its possible side effects. Tranquilizers promise a wonderful feeling but should be taken under strict medical supervision for the shortest period of time. Taking them for a longer span could lead to addiction. Overcoming one problem could lead to others too, as the underlying cause(s) could be different.

 

 

INDIVIDUAL EFFORT

Counseling and advice is often necessary to come out of a stress situation but much can be achieved by personal effort. In the end, it is up to us to solve our own problems. As reduction of stress remains a matter of gaining greater insight into our character, personality and habitual responses. This involves delving deeply into spiritual areas and finding purpose and meaning beyond everyday life.

 

OVERCOME UNCERTAINTY

One of the key causes of stress is uncertainty. If you are in stress due to loss of a job. Your first step is to plan a course of action, such as contact job agencies, explore possibilities of job but do not merely worry about it. Taking action reduces stress as it offers a hope for a solution.

 

 

 

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