Stress Management and Relaxation Technique
One Day International Seminar on “Stress Management and Relaxation Technique”
Date: 9th November 2024 (Virtual Mode) Time: 6.30 PM
This international seminar is organized by the Department of Mechanical Engineering at Gandhi Institute of Engineering and Technology University, Gunupur, Odisha, in association with the International Association for the Promotion of Asia-Africa Research (IAPAAR) and the University of UYO, Nigeria, focused on stress management and relaxation techniques in today’s fast-paced world. Dr. Kali Charan Rath, Associate Professor in the Department of Mechanical Engineering, delivered the welcome address, highlighting the importance of these techniques. Mr. Ododo from Nigeria concluded the event by delivering the vote of thanks, expressing gratitude to the participants and speakers. The seminar attracted both national and international attendees who engaged in insightful discussions on effective stress relaxation methods.
The speakers of the program delivered insightful content during the One Day International Seminar on “Stress Management and Relaxation Techniques,” with the seminar’s key highlights outlined as follows.
Stress has become an inevitable part of modern life, affecting people in various walks of life. Whether it is due to work, personal relationships, or societal pressures, stress can take a toll on both our physical and mental health. The body’s natural response to stress is to activate the “fight or flight” mechanism, which, although useful in short bursts, can lead to chronic health problems when prolonged. As the demands of modern life grow, it is essential to understand the causes of stress and adopt effective relaxation techniques to manage it.
One of the main causes of stress is the overwhelming pressure to perform. This could be in the workplace, where deadlines and expectations weigh heavily on an individual, or at home, where personal responsibilities create a sense of imbalance. In addition to external pressures, internal factors like self-doubt, unrealistic expectations, and perfectionism further exacerbate stress. It’s crucial to recognize these stressors and take steps to reduce their impact, rather than ignoring or suppressing them, which can have adverse long-term effects on mental health.
Relaxation techniques serve as powerful tools in alleviating stress and improving well-being. Among the most effective techniques are deep breathing exercises, progressive muscle relaxation, and mindfulness meditation. Deep breathing, in particular, is known to stimulate the parasympathetic nervous system, which helps calm the body’s fight or flight response. By focusing on slow, controlled breaths, individuals can reduce the intensity of their stress and bring their focus back to the present moment. This method can be practiced anywhere, making it a convenient option for stressful situations.
Another technique that has gained significant popularity is progressive muscle relaxation (PMR). This involves tensing and relaxing different muscle groups in the body, starting from the feet and moving up to the head. By focusing on the sensations of tension and release, PMR helps the individual become more aware of how stress manifests in the body and teaches them to release it consciously. Regular practice can significantly reduce muscle tension, lower blood pressure, and promote overall relaxation. This technique is especially useful for those who carry physical stress in the form of headaches or neck pain.
Mindfulness meditation is an essential practice for managing stress. By cultivating awareness of the present moment without judgment, individuals can create a mental space where worries about the past or future do not dominate. This technique has been shown to reduce anxiety, depression, and chronic stress. Furthermore, regular meditation fosters a sense of clarity, emotional balance, and greater control over one’s responses to stress. Taking just a few minutes each day to engage in mindfulness meditation can have lasting benefits for stress reduction and emotional health.
While relaxation techniques are crucial for managing stress, lifestyle changes can complement these practices. Adequate sleep, regular physical activity, and maintaining a balanced diet all contribute to reducing the impact of stress on the body and mind. Creating a structured routine that includes time for relaxation, hobbies, and social interactions can also help maintain mental well-being. By fostering a healthy lifestyle, individuals can build resilience against stress, ensuring they have the tools necessary to manage life’s challenges.
Suggestions for Stress Management:
- Practice Deep Breathing: Engage in deep breathing exercises daily to activate the body’s relaxation response and reduce stress.
- Try Progressive Muscle Relaxation: Use PMR to release physical tension and calm your body by progressively relaxing muscle groups.
- Incorporate Mindfulness Meditation: Take a few minutes each day to meditate, focusing on the present moment to reduce stress and anxiety.
- Establish a Routine: Structure your day to include time for work, relaxation, physical activity, and hobbies to maintain balance.
- Prioritize Sleep: Ensure you are getting sufficient, restful sleep each night, as poor sleep exacerbates stress and impacts mental health.
- Exercise Regularly: Engage in regular physical activity to reduce stress hormones and promote endorphin release, which boosts mood.
Few photos captured during the programme
