Stress Management & Relaxation

Corporate - Organizational Stress Management
Individual and Group Sessions on Stress Management

The training course from JNANA GANGA Academy shows you how to teach people to better manage stress. Be it Corporate Stress Management or individual Stress Management, we do not attempt to eliminate stress altogether as we need a certain amount of stress in our lives in order to achieve our goals. The training course presents the theory, skills and techniques of Stress Management Training in a logical and user-friendly way, teaching beginners in Stress Management to become skilled and competent trainers as rapidly as possible with no loss of quality. The training course is both a training package in Stress Management, which can be used immediately as it stands, and can be customized into shorter modules of Stress Management Training. The training is designed in such a way that trainees can speedily put it to use within their current work or in private practice.


How to gain the maximum benefit out of this training

Stress Management Training in Chennai teaches you clinically proven stress-management and relaxation techniques. Each technique is presented with concise background information followed by step-by-step exercises. As you practice these techniques, you will gain new insight into your personal stress response and learn how to reestablish balance and a sense of well-being in your life. Use this workshop and its contents as a guide. Sessions 1 and 2 are important since they are the foundation upon which all of the other sessions are built. Then you will know enough about stress and your personal reactions to stress to decide which sessions will be most helpful for you. Sessions 3 through 10 teach techniques for relaxation. Sessions 11 through 15 will help you with your stressful thoughts and feelings. Session 16 assists you in managing your time more effectively so that youcan free up time to relax and do more of what is most important to you. From Session 17 you can learn to communicate more assertively and session 18 gives you many options to deal with environmental and interpersonal stress at work. Sessions 19 and 20 teach the basics of nutrition and exercise. Session 21 gives you some suggestions on how to increase motivation, deal with problems that come up along the way, and stick to your plan. Stress and tension are present in your life every day. Stress management and relaxation can be effective only if you make them a daily part of your lifestyle. As you are learning the skills in this workshop that are pertinent to you, practice them repeatedly to ensure that you will be able to carry them out anytime you need to, without having to refer to written materials. Regular conscious practice can lead to habits of regular relaxation and stress reduction at an unconscious level.


The Relaxation Exercises

Each of our relaxation exercises comprises of carefully researched and successfully tested yoga based programs. Each of the sessions includes Relaxation Exercise on CD, which can be copied for clients' use at home. These are for direct use with clients and last from fifteen to twenty minutes each. There is a script for each exercise, together with back-up information in the Research Notes, for those who wish to develop their skills in this area. The relaxation exercises are created by the JNANA GANGA Team.


These are the some of the exercises included in the Training :

Progressive Muscular Relaxation (Active & Passive)
Introduction to Relaxed Breathing
Various Forms of Pranayama based breathing exercises
Deep Physical and Mental Relaxation
Cleansing and Deep Relaxation
Inner Peace and Health
Yoga Nidra



Session 1 - Basic Causes &Reactions to Stress

Sources of Stress
Fight-or-Flight Response
Chronic Stress and Diseases associated with Stress
Schedule of Recent Experience
Prevention
Symptoms Checklist
Tactics for Coping with Stress
Tactics for Coping with Stress Inventory
Knowing Your Individual Goal
Symptom-Relief Effectiveness

Session 2 - Body Awareness

Background
Body Inventory
Stress-Awareness Diary
Record of General Tension

Session 3 - Breathing

Background
Symptom-Relief Effectiveness
Gaining Mastery over practice
Preparing to Do Breathing Exercises
Breathing Basics
Breathing for Tension Release and Increased Awareness
Breathing for Symptom Control or Release
Recordings

Session 4 - Progressive Relaxation

Background
Symptom-Relief Effectiveness
Different Forms of Progressive Relaxation
Gaining Mastery over practice
Recordings

Session 5 - Meditation

Background
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions
Exercises
Recordings

Session 6 - Visualization

Background
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions
Basic Tension and Relaxation Exercises
Recordings

Session 7 - Applied Relaxation Training

Background
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions
Special Considerations
Recording

Session 8 - Self-Hypnosis

Background
Symptom-Relief Effectiveness
Contraindications
Gaining Mastery through Practice
Instructions

Session 9 - Brief Combination Techniques

Background
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions
Recordings

Session 10 - Focusing

Background
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions
Suggestions for Focusing on Special Problems
Special Considerations
A Real-Life Example of the Power of Focusing
Final Thoughts

Session 12 - Refuting Irrational Ideas

Background
Symptom-Relief Effectiveness
Gaining Mastery Through Practice
Instructions
Refuting Irrational Ideas
Special Considerations
Further Reading

Session 13 - Facing Worry and Anxiety

Background
Symptom-Relief Effectiveness
Gaining Mastery Through Practice
Instructions
Instructions for Imagery Exposure
Special Considerations
Turn Worry into Problem Solving
Problem-Solving Worksheet

Session 14 - Coping Skills Training for Fears

Background
The Five Steps of Coping Skills Training for Fear
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions

Session 15 - Anger Inoculation

Background
Symptom-Relief Effectiveness
Gaining Mastery Through Practice
Instructions
Special Considerations
Further Reading

Session 16 - Goal Setting and Time Management

Background
Limits of Multitasking
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions
Clarifying Your Values
Setting Goals
Developing an Action Plan
Evaluating How You Spend Your Time
Combating Procrastination
Organizing Your Time
Further Reading
Recordings

Session 17 - Assertiveness Training

Background
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Instructions
Further Reading

Session 18 - Work-Stress Management

Background
What Causes Work Burnout?
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Five Steps toward Managing Your Work Stress
Final Thoughts
Further Reading

Session 19 - Nutrition and Stress

Background
Symptom-Relief Effectiveness
Gaining Mastery through Practice
Twelve Steps to Positive Eating
Self-Assessment
Taking Charge of Your Nutritional Well-Being
Set Your Personal Positive Eating Goals Now
Final Thoughts
Further Reading

Session 20 - Exercise Background

How Does Exercise Reduce Stress?
What Is the Evidence?
Types of Exercise
Symptom-relief Effectiveness
Gaining Mastery Through Practice
Developing Your Own Exercise Program
Choosing the Best Type of Exercise for Yourself
Establishing Goals
Sample Exercise Program
Special Considerations
Further Reading

Session 21 - When It Doesn't Come Easy

Getting Unstuck
Taking Responsibility for Your Decisions
Confront Your Excuses
Confronting Roadblocks to Stress Management and Relaxation
When Symptoms Persist
Persistence Pays