A complete guide to managing stress/ Bimal Chhajer

PART I: STRESS
Chapter 1: Understanding Stress
What is Stress?
Stress—New Age Phenomenon
Causes of Stress
Ego (individualism/materialism)
Recognizing Stress
Behavioural Symptoms
Cognitive Symptoms
Emotional Symptoms
Physical Symptoms
Chapter 2 : The Psychology and Physiology'-
of Stress
Type-A Personalities and Type-B Personalities
Body's Response to Stress
Effects of Excessive Stress on the Body
Functioning of Brain
The Stress Axis
Stress-related Ailments
Chapter 3 : Managing Stress
A Practical Model for Managing Stress
y
How Much Stress is Beneficial
How Stress is Produced
The External Stressors
Internal Conditioning or "Mind Set"
1. Beliefs, Preferences and Opinions
2. Vsdue System and MorsJity
3. Priorities
4. Social Expectation
5. Sense of Duty and Perfectionism
6. Communication Skill
7. Materialistic Expectations
8. Self-Esteems
What Influences Internal Conditioning
1. Parents
2. Family
3. Society
4. Educational Institutions
5. Friends and Colleagues
6. Religion and Spiritual Training
7. Physical Appearance
8. Media and Literature
9. Financial Resources £ind Status
10. Personal Experiences
Chapter 4 : Dealing with Stress
Anticipating Stress
External Stressors—^A Reality of Life
Changing the Internal Conditioning
Change with Society
Theory of 'Anekant'
Mutual Gain
Anekant—^Theory of Multiple View Points
Story of the Elephant and Three Blind Men
Releasing Stress
Dealing with Acute and Chronic Stress
Using Communication Skills to Cut
Down Stress
Time Management
A Happy and Healthy Marriage
Dealing with Difficult People
Food Habits Suitable for Better Stress
Guidelines for a Healthy Diet
Sex and Stress Management
Chapter 5 : Some other Stress Management
Techniques
Hobbies and Pastimes
Physical Activities
Alternative Medicines or Therapies
Other Special Techniques
SAAOL—The Science And Art Of Living
Stress and Immune System—Psycho-Neuro
Immunology
Tracking Stress Management Skills
PART II : MEDITATION
Chapter 6 : Introduction to Meditation:
An Overview
What is Meditation?
Effects of Meditation on the Body
Chapter 7 ; A Lifestyle Called Yoga
Yoga as Lifestyle
Meditation and Yoga! The Historical
Background
The Cause of Loss of Popularity of Yoga
and Meditation in the Past
Rise in the Popularity of Yoga-meditation
Again
The Eight-Step Process of Yoga Meditatio
Chapter 8: The Process of Meditation
Different kinds of Meditation
Themes of Meditation
Preparations for Meditation
Postures for Doing Meditation
Sankalp—Pledge Just Before Meditation
Putting Meditation to Practice
Chapter 9 : Making Meditation more Effective
Health Rejuvenating Exercises Accessory
to Meditation
Some more Asanas
Pranayama (Nadi-Shodhan Pranayama)
Tools to Enhance Meditation
Chapter 10: The Scientific Perspective
Modem Medicines Interpretation of
Meditation
Blood Pressure
Cardiovascular Capacity
Respiratory Rate
Minute Ventilations and Spriometric
Changes
Skin Resistance
Temperature Changes
EMG or Electromyography
Metabolic Rate
ECG Recording
Cholesterol
Catecholamines
Blood Sugar
EEG or Electroencephalography
Psychological Testing
Electrical Changes in the Brain During
Meditation
The Rational and the Emotional Brain
Kundalini
Chapter 11: The Preksha Meditation System
Constituents of Preksha Meditation System
Kayotsarg or Progressive Mascular
Relaxation
The Techniques
The Pledge
Leshya Meditation—Meditating on Colour
Meditation on a Positive thought:
Anupreksha