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De - Stress Management
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De - Stress Management
By
Jakka Pradeep
EDUCREATION PUBLISHING (Since 2011)
www.educreation.in
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Dedicated to…
This book is Dedicated to My Mother Jakka Radhika and
Father Jakka Venkata Swamy…
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Acknowledgements
Thanks to my Research Guide Dr. G. Babu Rao sir and
other Professors of Department of Psychology Dr. L. K.
Reddy sir, Dr. B. S. Kumar Reddy Sir, Dr. S. Viswanath
Reddy Sir for encouraging me to write this book. Thanks
to Dr. B. Govinda Reddy Sir, Dr. Shamirulla Sir, and Dr.
N.B. Sudhakar Reddy Sir for their blessings. Thanks to
my brother Jakka Pavan Kumar for his support
P
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About The Author
As a Psychiatric Patient Jakka Pradeep
is now pursuing Doctor degree in the
subject of Psychology from Sri
Venkateshwara University and he was
qualified for the post of Assistant
Professor in National Eligibility Test
(NET) in the subject of psychology.
He emphasize that Depression is not
final, Delusion is not fatal and
Obsecessive Compulsive Disorder (OCD) is not an
obstacle. Psychiatric Disorders do not define you. You
are stronger than what life throws at you. You are
unstoppable and you can excel in career like him. He is
the author of two books published by Victory Publishers
in Telugu language. The titles of the books are "Jeevana
Parishkaralu" and "Ee Kshanam Dhyanam" achieved a
good success in Andhra Pradesh, India. He is also the
author of two English books published by Educreation
Publishers, New Delhi. The titles of the books are, "Are
You a Zero?" and "Fearless Indian." He believes that life
is a learning process and problems can become your
opportunities if you have courage to endure it. He did it
and you can also.
Mobile No: 91 9703519119
P
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Preface
The 21st century is full of stress and anxieties. People
are hurrying and worrying to achieve success. In this
competition with others people many are losing
emotional balance resulting in burnout in work places.
Information over load, working overtime, night shifts
and lack of sufficient sleep is making people so restless.
Lack of exercise, eating junk foods, Pollution,
Technological advancements, busy schedules,
communication gap with family members, loneliness are
becoming an obstacles to live a happy life.
This book De – Stress Management is about life
principles which give clarity to handle stress in your life.
It is useful for students, software engineers, police,
politicians and all the people who want to reduce their
confusion. There by De – Stressing can become a reality.
I have not invented these principles. But they are
expressed in a new way to develop curiosity in the
reader and guide you to overcome confusion.
For example, the Bhagavat Gita preached by Lord
Krishna is also a De – Stress Management book, because
it clarifies the confusion in Arjuna. After getting clear
idea about his life the Warrior Arjun faced the war
Kurukshetra.
In the same way, even though I am an ordinary
man, I have an intense desire to express some solutions
to the problems people are facing in their life. As a
psychologist, I want to see people around the world
peacefully. This book is a small attempt to help people
recover from their stress and to live their rest of life with
joy and enthusiasm.
I read many books in my free time. I found stress
management is an old concept. The authors of Stress
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Management emphasized on some relaxation techniques
to cope with stress. But in this book, you did not find
important relaxation techniques described by those
authors. But I have written a new and fresh outlook
about stress reduction. It is an inspirational and
motivational perspective about Stress Management. So I
have chosen „De – Stress Management‟ as its title.
I hope after reading this book you will feel good.
You will look forward for growth and aim for Stress free
life.
P
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Table of Contents
S.No. Content List Page
No.
1. Nothing can stress you because… 1
2. 10 steps to go beyond stress 4
3. “THINK” formula to De – Stress
you 8
4. “TEA” formula to De – Stress you 11
5. “STOP” to De – Stress Yourself 13
6. Four things that increase stress 15
7. Find a Good Friend 17
8. Balanced Mind Formulas 20
9. How to live a happy life 24
10. Select the choice to De – Stress
yourself 26
11. The Buddhist path to stress free life 31
12. Simplify your Thinking 36
13. Intelligence can decrease your
Stress 39
14. Six ways to reduce mind wandering 42
15. Before going to Sleep De – Stress
yourself 44
16. De – Stress through relaxing 49
17. 20 simple relaxation Techniques 51
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18. Realize the power of positive
attitude 53
19. Put it down 55
20. Ways to De – Stress yourself 56
21. I invite Stress because… 58
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1
Nothing can Stress
you, because…
W
“Don‟t let anyone tell you that you are too young to
accomplish something. A baby shark is still a shark.”
- Unknown
1. You are a child of God:
Believe that you are surrounded by divine power.
Believe that HE will show you the way when there is no
way. Always think that „I am a man/woman with a
scientific mind and a yogic body.‟ Practice the presence
of God in every place you are. Observe the divinity in
every living creature. What lies within your mind, is
greater than, your pains. Don‟t have fear of problems
that may bring you stress. But always claim that your
god is more powerful than your problems.
3 Things to Learn from a Child
1. To be Happy for No Reason.
2. To Be Always Busy Doing Something.
3. To Know How To Demand Small Things
Without Ego.
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Jakka Pradeep
2
2. You cannot be cheated by anyone:
Nobody can cheat you. Nothing can be taken away from
you. You are getting what you deserve, not what desire.
Even though you may think somebody had deceived
you, but the actual truth is you will get what you ought
to get. Do your best and let the life do the rest. Be a
light, never a critic. Love those who love you, because
they deserve your kindness.
DAYS AFTER DEATH
3 days: Nails start to fall off
4 days: Hairs decay
5 days: Brain melts vigorously
6 days: Flesh is separated from bones
And become acidic
Even animals would not wish
To stand near the graves due to the
Unbearable smell of rotten bodies
SO MUCH PRIDE! SO MUCH GREED!
SO MUCH ANGER! SO MUCH EVIL!
3. You have more Strength than what You Think:
Generally, we underestimate our abilities. We
undervalue our effectiveness in the world. We think we
are nothing. We cannot change the world. But we can
influence the people around us. So you have the power
to motivate people. You can become inspiration to at
least ten individuals around you. You are a hero and do
works like a hero. Then you will become God to some
people around you. By helping and serving them you
may become god to someone around you.
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3
“You are not accidental. The world needs you. Without
you, something will be missing in existence and nobody
can replace it.”
- Osho
4. You are not Your Emotions:
According to Yoga, you are not your thoughts. You are
not your emotions. You are not your breath. You are not
your name. You are not your identities. You are not your
possessions. But you are a witness, a silent watcher of
your thoughts, emotions, breath, possessions and
identities you are having. You are a MASTER of your
life. You become what you choose. You reap what you
seed. Your emotions are like visitors and they are going
to pass from your inner space. Everything is temporary
and change is natural.
“As a kid, I used to admire people with luxuries. Now I
admire people with inner peace.”
****
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Jakka Pradeep
4
2
10 Steps to Go Beyond
Stress
W
Step 1: Get up with a smile on your face
See yourself in the mirror. Say ‘Hey’ or ‘Hello’ to your
image in the mirror. Talk to yourself ‘Good day to you
my dear friend’ and then smile at your image for twenty
seconds. This is a good beginning to start your routine
with happiness.
“Smile often
Think positively
Give thanks
Laugh loudly
Love others
Dream big”
- Unknown
Step 2: Open your heart for happy moments
Think about the sweetest and pleasant things going to
happen in that day. It can be an old melody song, it can
be your favorite T.V program, or anything makes you
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5
smile spontaneous. Love and live each and every
minute with happiness.
Step 3: Open your mind to develop Knowledge
There are two kinds of people in the world. One
category is Open minded and other type is closed
minded. Open minded people have broad thinking,
innovative ideas, creativity, and they learn continuously.
Closed minded or Narrow Minded people have locked
mindset; they don’t listen to others, and are not flexible
in their approach. These kinds of people lack
opportunities to develop new knowledge. So learn to
consider the opinions of others if they help to grow.
Step 4: Dedicate yourself to work with devotion
Desire, dedication and determination are very essential
for successful work. Work is worship. So dedicate
yourself to work with devotion.
Read this Story
Three workers are busy in a construction work. They are
building a fine home for their owner. The building is
under the process of construction. Once a stranger went
to one of the worker and asked ‘what are you doing?’
He replied, ‘I am constructing a house to earn some
money to feed my stomach.’ Felt disappointed with the
answer the stranger asked the same question to another
worker of the constructing house. He replied, ‘I am
constructing a home to please my owner. If I please the
owner he will give me another chance to work again.’
The stranger asked the third worker, he replied back
with a wonderful answer. He said, ‘I am constructing a
temple like home in which my owner, his wife and his
family going to live peacefully and happily for their
entire life.’ The stranger felt happy and hugged this
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Jakka Pradeep
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worker and said ‘I am financing this house to provide
shelter for poor persons. I will allot an entire hall for
you and your family and to your future generations
because you are working with devotion.’
Step 5: Move your body
Do physical activity. Move your body. Do yoga or
skipping. Sitting for long time reduces metabolic
activity. It increases back pain, rises the risk rate of
heart and paralysis strokes, improves the chances of
getting several kinds of cancers. So moving your body is
very healthy sign.
Step 6: Optimize your resources
Money, time, energy and human resources are very
valuable. Utilization of these resources in appropriate
way improves quality of life. To achieve maximum
productivity in your life optimization of these resources
is essential. If energy is lost, it takes much time to regain
the lost energy. And time lost gone forever. And human
connections make your life happy. Money gives freedom
to face the life. A rupee saved is rupee earned. So spend
money wisely.
“Money speaks only one language. If you save me
today, I will save you tomorrow.”
- Unknown
Step 7: Reduce over thinking
Over thinking is the biggest cause of stress. Thoughts
should be less, useful and productive. Meditation helps
to calm the mind. It relaxes from over thinking and help
to develop positive thoughts.
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Step 8: Never think about Yesterday or Tomorrow
Live in day tight compartments. Think about this day,
live for this day, work for this day. Plan for today and
prioritize your activities. Train your brain to think about
the present moment. This day well lived improves your
every tomorrow.
Step 9: Increase your potential
Take healthy diet, breathe properly, love the work you
do, praying for better life and serving others increases
your potential. These habits develops positive attitude
and promotes healthy behaviors.
Step 10: Never lose Hope
Never lose hope on life. Trust life. Believe that
everything happens for a reason. Become a possibility
thinker. Take initiative. Look for growth. Tolerate your
frustrations. Love your irritations. Optimism adds years
to your life.
“People who are dealing with depression, addiction or
suicidal thoughts or mental illness they‟re strong.
You‟re strong because you‟ve been in this fight and you
wake up thinking you‟re going to beat it again today.”
- Jared Padalecki
****
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Jakka Pradeep
8
3
‘Think’ Formula to De
Stress You
W T stands for „Is it Truthful?‟
Whenever you utter a word, think twice that it is going to
be truthful. ‘SATYA MEVA JAYATHE’ is the basic
Indian philosophy. Never lie to anyone, it leads to
confusion. Often lying leads to stress and unnecessary
mental strain. It damages your social fame and de means
your character.
H stands for „Is it Helpful?‟
When you utter a word, think that ‘is it going to help
others?’ “Service to mankind is service to god” said
Mother Teresa. “Life is short. So help more people”
says popular author Robin Sharma. Help people when
you know they can‟t help you back and use your hands
for charity. Universal brotherhood is a great moral
value which acts as bridge for social well being.
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9
Manoj Bhargava, the founder of 5 – Hour Energy and
one of the richest Indians in the U.S, has pledged nearly
90% of his wealth to charity. A Princeton dropout,
Bhargava is now spending almost $ 100 million to come
up with innovations that he believes will help people in
the real world.
I stands for „Is it Inspirational?‟
Inspire others. Motivate people. Encourage younger
generation. Boss always says „Go.‟ But leader always
says „Let‟s go.‟ So become a leader. Popular author and
motivational speaker Robin Sharma always says that
you don’t need a title to become a leader. You have the
power to lead yourself without title. So inspire yourself
and then become inspirational to others.
N stands for „Is it Nurturing?‟
Act on the development. Work on yourself first. Then you
can work on the development of others. Without positive
self development, it is impossible to develop others. If
you help yourself, god will also help you.
Nurture the following three Important Qualities:
1. Integrity
2. Intelligence
3. Energy
K stands for „Is it Kind?‟
In life three things are very essential first, Kindness.
Second is Kindness. Third is Kindness. “The desire to
reach for the stars is ambitious. The desire to reach
hearts is wise” said Maya Angelou. “Kindness is more
important than wisdom, and the recognition of this is
the beginning of wisdom” said Theodore Issac Rubin.
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Jakka Pradeep
10
When I am a child I used to like intelligent people. But
now I like kind people. So be kind whenever possible. I
think it is always possible.
“Before you speak, let your words pass through three
gates:
At the first gate, ask yourself: “Is it true?”
At the second gate ask: “Is it necessary?”
At the third gate ask: “Is it kind?”
- Sufi Saying
****
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