You may be a big corporate , with a fortune tree- what alarming is what’s the status of your employee – performance ? They are under stress & anxiety – unbalanced life? If they are suffering from this , you are loosing your capacity, turning your asset to liabilities. A recent Study saying by 2030, Stress & anxiety will replace Diabetics as the No 1 Killer.
Anxiety disorders include panic attacks, obsessive-compulsive disorder and post-traumatic stress disorder. Symptoms include stress that’s out of proportion to the impact of the event, inability to set aside a worry and restlessness.
A groundbreaking study out of New Zealand found that 1 in 7 women, and one in 10 men, in high-pressure jobs reported clinical levels of anxiety even though they had never experienced a mental health difficulty. [Psychology Today] High pressure jobs = anxiety at work.
Main Symptoms of work-related stress:
Muscular Tention & Fatigue
Heart palpitations & Headaches
Sleeping difficulties, such as insomnia.
Gastrointestinal upsets, such as diarrhoea or constipation.
Anxieties Effect at workplace are– Difficulties in dealing with problems, setting and meeting deadlines; maintaining personal relationships; managing staff; participating in meetings, and making presentations.
Reset Life with Yoga & Meditation by a Trained Yoga Guide.
Yoga will help to reset your life, if you practice hatha Yoga. A yoga style that focuses on balancing your entire body’s energy as well as deepening the mind-body connection and stretching tight muscles via poses, deep breathing, and other meditations. Yoga is amazing—even if you only practice for one hour a week like 10-15 min a day , before meal – empty stomach, you will experience the benefits of the practice. If you can do more than that, you will certainly experience more benefits. I suggest starting with two or three times a week alternate day, for 30-45 min each time. To practice yoga at home or park , anywhere you can do it, even you can do it in the office , attach it to your passion. If you can find a partner for practice, it will bring you more result.
A quote said “Its not stress that kills us, it is our reaction to it.” – this can be changed through simplified yoga, no need of dynamic version, repetition beyond your physical capacity. Their are various asanas to bring down stress, as a beginner start with “Sahajbhava Asanas- simple streching & movement of entire body joints & parts one by one from toe to head”. Then do  Easy sitting Pose (Sukhasana),  Standing Forward Bend (Uttanasana),  Wide-Legged Standing Forward Bend (Prasarita Padottanasana),  Rabbit Pose (Sasangasana),  Plow Pose (Halasana) ,  Corpse Pose (Savasana) with blocks on head.
After yoga , do meditation. It’s is a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation. In technical language , this is called as Safe mode restart of our body & mind.
As beginner , start sitting on chair or floor with a mat with your comfort, close your eyes, sit with your spine straight, abdomen drawn in, chest thrown forward, chin drawn in , look at one point in front of you, Just breath in slowly for 5 sec, then breath out slowly for 5 sec. Feel the air , when it enter your body, it should be a deep breath , just like air giving massage to your internal body parts. Can play slow music in back ground. During this breath in & out , feel as if you are watching trees ,greenery of earth, it’s a good impact. when you practice this for long there are more like pranayama, in meditations.
NOTE: It revealed that meditation can cause surprising negative side effects, affecting participants’ emotions, sensory perception, social interaction, sense of self, and more. Some of the study subjects reported hallucinations, panic, a total loss of motivation, and the re-living of traumatic memories. If there are some phycological health issues are there, they are advised not to practice pranayama , with close eyes. They can only do with the help of experts.
Apart from yoga & meditation, you can follow these lifestyle changing habits , to bring more fruit-full results.
- Take a 20-30 minute walk , in the morning after call of nature. According to a few experts if you take a walk it will help reduce endorphins in the system that cause stress , Keep a positive attitude.
- Practice mindfulness. Learning to focus on your breathing can help you reduce stress.
- Write a reflection journal try to write down every day, Be assertive instead of aggressive.
- Learn and practice relaxation techniques; try meditation, yoga, for stress management. Exercise regularly , appx 45 min .
- Organize yourself , Eat healthy, well-balanced meals.
Author is a expert yoga trainer, trained from THE YOGA INSTITUTE.