Stress Management Techniques and Activities (with PDF)

Stress Management is very important as it seriously affects the mind and body of mankind. Poor stress management negatively impacts our emotions and physical health by limiting the ability to enjoy life and work attentively. Various kinds of well-researched stress management techniques and activities are available that can easily control the stress level.

Well, This article is not related to piping stress but related to stresses from which mankind suffers on a day to day basis. This article may not be relevant to the subject of the website but I thought I should publish it as I am sure many of my readers will be helpful from this article. One of my readers has sent this to me.

What is Stress?

  • Stress is a state of Mind
  • Stress is a mind-body reaction/response to a situation.

Why does Stress happen?

  • When a situation/condition is not Acceptable to us
  • When we want to do/get something but are unable
  • When the ego is hurt (feedback, comments, criticism…)
  • When we lose something which we feel is important

Stress is mostly due to

  • Fear (of Future)
  • Worry (about Past)
  • And not so much due to Present Moment
  • It is always due to the perception of Mind

Different people ‘feel’ different stress levels for the same situations

What Happens when Stressed?

Psychology of Stress:

  • Emotional impact
  • Anxiety
  • Fear
  • Depression
  • Anger
  • Sadness

Physiology of Stress:

  • Acidity
  • Ulcers
  • Heart ailments
  • Blood Pressure
  • Kidney problems
  • Diabetes

Chain Reaction of Stress: The Negative Spiral

Negative Chain Reaction of Stress
Fig. : Negative Chain Reaction of Stress

Some Impacts of Sustained and Un-managed Stress

  • Brain: Continues to operate in higher Beta state (15 to 26 cycles per second of electrical impulses (EEG)) and Continues to trigger the rest of the body mechanism and create stress
  • Blood Pressure remains high: High blood pressures can lead to Heart failure, paralysis (due to breakdown of blood vessels in the brain).
  • Acidity, Ulcer and other digestive problems
  • Diabetes
  • Kidney problems due to overload on removing toxins from the body
  • Reduces immunity and makes the body susceptible to diseases
  • Human body & mind are a highly complex and integrated system
  • Each system impacts the other: either positively or negatively
  • Stress and Mind induced effects on the body are far more harmful than the external pollution
  • Internal Toxins are far more harmful than external chemical/industrial pollution
  • ISO 14000 needs a significant change in the globalized knowledge era!

Why Allopathic Medicines and Stimulants are not good for managing Stress:

  • Allopathic medicines directly add a chemical to the body and interfere with the internal chemical factories E.g. Taking Antacids for Acidity neutralizes the acid in the stomach. Then the body thinks that the acid is not sufficient and starts producing more. E.g. Anti-depressants suppress the ability of brain cells to generate electric impulses and People taking such drugs for a prolonged time become dull
  • Stimulants like Tobacco, Coffee, Tea, Cocoa, etc. temporarily trigger higher activities. Subsequently, body craves for more & more stimulants

Stress Management-How to manage stress?

  • Turn it into a Positive Spiral
  • Break the negative cycle at each point
  • Accept few things that are not in control

Some amount of Stress is healthy – it triggers and energizes the system

  • Root Cause: Manage Mind
  • Positive Thinking and Attitude
  • Larger view of life
  • Meditation
  • Build capability to face stressful situations and reduce the impact of stress at a physiological level
  • Yoga
  • Pranayama

Healthy lifestyle and food habits are important for stress management

  • Have multiple positive energy sources
  • Hobbies, interests

Proven Stress Management Techniques

What does Yoga, Pranayama, Meditation do at the Physiological level?


  • Exercise different parts of the body
  • Combine with breathing
  • Postures: Stretch & hold, Compress & hold
  • Creates flexibility and hollowness, lightness
  • Helps inflow of water, food, oxygen, electrical signals and flow of energy in the body
  • Isometric exercises: As against Isotonic exercises of aerobics, gym exercises which help to build muscles which reduce the flexibility & become blockers over a period


  • g. Ujjayi breath: Increases absorption of oxygen into the hemoglobin by creating inhale pressure in lungs for osmosis
  • g. Bastrika pranayama: Increases the removal of carbon dioxide from the blood plasma by creating exhale pressure in lungs for osmosis
  • Increases oxidation and liberation of energy in every cell of the body
  • Air filter analogy in automobiles
  • Stimulates nerve tips in lungs which have a connection to the brain area where Pituitary Gland is situated
  • Pituitary Gland is the master gland in the endocrine system and has a strong influence on rest of the endocrine glands


  • Takes the brain to Alpha state: electrical impulses of 8 to 14 cycles per second
  • A deep meditation level (Samadhi state) brain goes to Theta state: electrical impulses of 4 to 7 cycles per second
  • Leads to deep relaxation
  • Sudarshana Kriya of Art of Living
  • Takes the brain to higher beta state
  • Then takes the brain to deep relaxation
  • Thus exercises and expands the brain/mind capacity
  • Mind rules the body
  • Mind, Nervous system, Endocrine system, rest of the body function

Chain Reaction of Managing Stress: The Positive Spiral

Positive Chain Reaction of Stress
Fig. : Positive Chain Reaction of Stress

Clinical Research Results

Curves showing Clinical Research Results
Fig. Curves showing Clinical Research Results
  • Beyond Physiology: The Energy System
  • Human Body as the Energy System
  • Modern Science & Medicine consider the human body as merely electro-chemical, electro-mechanical and physical phenomena
  • Ancient Indian & Eastern Spiritual Sciences consider it as an Energy System
  • Universal Cosmic Energy (everything is common at the atomic level)
  • Yoga – the union of body, mind, and spirit
  • Raja Yoga – Chakras
  • Reiki (which means life force in Japanese; Started by Dr. Mikao Usui a doctor and Buddhist monk during 1860s)
  • Thai Chi, Acupressure, Acupuncture (originated in China)
  • Homeopathy (Started by Dr. Hahnemann a doctor in Germany during 1800s)

What is “Success”?

  • The definition I liked most: “The measure of Success is the number of joyful smiles per day every day” – Shri Shri Ravishankar
  • Life is full of choices; The choices one makes determine one’s life – they are like cross-roads IQ < EQ < AQ < SQ: determine what choices one makes
  • Manage Mind
  • Healthy mind FOR a healthy body
  • It is mind, and not body, that differentiates the leader from the rest
  • Positive Energy is most fundamental to any Leader

The Vicious Cycle

The Vicious Cycle
Fig.: The Vicious Cycle

Make it a Virtuous Cycle:

 Virtuous Cycle
Fig. : Virtuous Cycle

The Simple Stress Management Prescription

  • Practice Yoga & Pranayama (and Meditation) every day
  • Life will change at the most fundamental level
  • Art Of Living workshop is one of the best
  • Combines Raja Yoga, Karma Yoga (Service: Jesus), Bhakti Yoga (Devotion: Narada, Chaitanya…), Jnana Yoga
  • Practical for family & social life, professional life, and spiritual life
  • Use Homeopathy for chronic or hereditary health problems to strengthen the positive spiral
  • Become better individuals and better leaders

Some references:

On Homeopathy and Physiology

  • The Science of Homeopathy – by Dr. John Vikolthas
  • Homeopathy Materia Medica – by Dr. Boericke
  • Dr. Padmanabhan
  • Human Anatomy & Physiology – by Dr. David Le Vay

On Reiki

  • Healing through Reiki – by MK Gupta

On Modern Science

  • Scientific American – Mind
  • Modern Physics – by Arthur Beiser

On Ancient Indian Wisdom

  • Art Of Living
  • Vedantha literature from Ramakrishna Mission
  • Celebrating Silence – by Shri Shri Ravishankar
  • Efficacy of Raja Yoga – Shri Ramachandra Mission
  • Raja Yoga, Bhakti Yoga, Jnana Yoga, Karma Yoga – Swami Vivekananda
  • Patanjali Yoga Sutra
  • At Behavioral level
  • Stop Worrying and Start Living – by Dale Carnegie
  • Emotional Intelligence – by Daniel Goleman
  • Power of Positive Thinking and so on
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Anup Kumar Dey

I am a Mechanical Engineer turned into a Piping Engineer. Currently, I work in a reputed MNC as a Senior Piping Stress Engineer. I am very much passionate about blogging and always tried to do unique things. This website is my first venture into the world of blogging with the aim of connecting with other piping engineers around the world.

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