Implementing Stress Relieving Techniques

Anandamaya Kosa Stress Relieving Techniques

Self evaluation

Up to the previous chapter, we explored numerous techniques for managing and alleviating stress. However, it is the responsibility of each person to implement stress managing techniques. Understanding stress-relieving techniques is only beneficial if they are put into practice. Before utilizing stress relief techniques, it is important for individuals to first assess themselves, then select the appropriate technique(s), and finally implement them while taking necessary precautions to achieve their goals.

Self evaluation requires individuals to ask themselves two important questions. Which category does stress belong to and what is its underlying cause?

Category of stress: It is important for individuals to recognize the different types of stress they may be experiencing, such as physical, psychological, psycho-social, or psycho-spiritual stress. They should also consider whether the stress is acute or chronic. Is it a matter of experiencing stress indirectly such as secondhand stress? It is crucial to have a clear understanding of the type of stress. Because different types of stress require different approaches for relief.

Root Cause of conflict: What is causing the individual’s stress and unease? For instance, studies can cause anxiety in students who are taking exams, employees may experience work-related stress, and some individuals may feel stressed due to family relationships.

Choosing appropriate technique(s)

This table can be helpful in identifying suitable methods for reducing stress.

Type of Stress	Suitable techniques
Physical Stress	Annamaya kosa and Pranamaya kosa techniques
Psychological stress	Manomaya kosa, Vijnanamaya kosa techniques
Psycho social stress	Manomaya kosa, Vijnanamaya kosa techniques
Psycho spiritual stress	Anandamaya kosa techniques

Deciding whether to use a single or multi-technique approach should be based on the practicality and seriousness of the situation. If an individual is experiencing multiple types of stress, it is advisable to employ different sets of techniques to effectively manage each type.

If one type of stress continues for a prolonged period, it can lead to the development of additional stresses. Therefore, it is advisable to adopt an integrated approach. Implementing an integrated stress-reduction strategy yields remarkable results.

Implementing technique

What is the recommended duration for implementing these strategies? Most of studies have demonstrated that implementing stress-reduction techniques can lead to improved outcomes within a span of 90 days or 12 weeks. Therefore, it is advisable to implement the strategies for a minimum of three months. Later on, it is advisable to proceed with the procedures that align with an individual’s interests and needs.

How to Keep Track of the Progress: Typically, individuals can discern whether their anxiety has been alleviated or not. For that, we can also observe physical symptoms of anxiety. If an individual’s anxiety symptoms vanish, it suggests that their overall health has gotten better. It is recommended to regularly use the perceived stress scale to monitor stress levels.

It is important to conduct a SWOT analysis in order to assess one’s needs and requirements. To accomplish this, you can create a table using the format provided and input the required information on your own. A person’s internal factors consist of their strengths and weaknesses. Opportunities and threats are external factors that are beyond our control.

Strengths of the person
Weaknesses of the person
Opportunities of the person
Threats of the person

Safety Measures to Consider

• Change the environment around you. It is important to prioritize cleanliness, keep noise levels to a minimum, incorporate calming green or blue colors, and consider adding aquariums to the space, among other things.
• Consider setting aside a dedicated space in your home where you can find peace and tranquility to help alleviate stress.
• Pay attention to the calm and cool folks in your friends and family and adopt the stress-reduction techniques they employ, if they resonate with you.
• It is essential to adopt a new lifestyle with strict discipline. Consider adopting new strategies that may be outside of your usual routine. Once you’ve chosen your techniques, stick with them for a minimum of 90 days without making any modifications or frequent adjustments.
• Establish smaller objectives while employing strategies to reduce stress, and celebrate every accomplishment.

Summary

Annamaya Kosa Stress relieving techniques
Earth	Dietary approach to manage stress	Anti Oxidants, Omega3 fatty acids, Fruits and vegetables, Nuts, Foods improving Gut microbiota
	Aromatherapy for stress management	Lavender, Chamomile, Sandalwood, Clary sage, jasmine, Ylang Ylang
Water	Stress relieving Drinks	Coconut water, Sugar cane juice, Fruit juices, Herbal tea, Turmeric milk, Barley syrup, Ragi Java, Overnight soaked rice water, Aloe Vera drink, Amla juice, Basil, Bael sharbat
	Stress management through Taste	Sugarless Chewing gum, Dark Chocolate, Ripen fruit
Fire	Stress relieving using Feet	Physical activities, Sports and Games, Walking, Dancing
	Stress relieving using Eyes	Watching TV shows or movies, Watching nature, Calming pictures, Watching aquariums, Calming Colours
Wind	Stress relieving using Hands	Holding objects like stress balls, Drawing or painting or making crafts, Journaling or writing, Hand massage, Mudras
	Stress relieving using Skin	Hugging, Bathing, Body massage, Sex, Air conditioner
Akasa	Stress relieving using Voice	Talking, Singing, Chanting, Laughing
	Stress relieving through Listening	Listening music, motivational speeches, well wishers advice

Other Kosas Stress relieving techniques
Pranamaya kosa techniques	Asanas, Breathing Exercises, Wearing rudraksha or tulasi mala
Manomaya kosa techniques	Hobbies like Gardening, Cooking, Visiting new locations, pilgrimage, visiting temples, Adopting good hobbies like meditation
Vijnanamaya kosa techniques	Learning new skills, Reading books, Solving mind games and puzzles
Anandamaya kosa techniques	Understanding Limitations, Accepting failures, Performing good deeds, Surrendering to the God