STRESS — what are you doing about it

Tackling Stress: A Mind-Body Approach with Yoga

Stress is an inevitable part of life in Dubai, as it is worldwide. While stress serves as a vital survival mechanism, its chronic presence can severely impact health and quality of life. In Dubai, the need to manage stress is particularly pressing, as evidenced by recent statistics. According to recent surveys, over 60% of Dubai residents reported experiencing stress and anxiety symptoms. Women were more likely to experience these symptoms, with 64% reporting stress and anxiety compared to 57% of men.

This high prevalence of stress in Dubai underscores the importance of developing effective coping strategies. The impact of stress on Dubai’s workforce is significant. A recent survey revealed that 50% of UAE employees face pressure to work beyond their scheduled hours, with 45% reporting negative health effects from work-related stress.

So, it’s best to learn how to tackle stress. And more importantly, put the knowledge to work.

Fight or flight

Mankind evolved over millennia facing repeated threats to survival. In every situation, the human body relied on the stress response to stay alive. A perceived threat fires up stress hormones within the body, which in turn prepares a person to either stay and fight the threat or take flight. Cortisol is the primary stress hormone. When released, cortisol increases blood glucose levels, directing more energy to the brain and muscles, readying the body to act. However, when the body cannot turn off these stress hormones due to chronic stress, it results in physiological effects such as a rapid heart rate, elevated blood pressure, and tense muscles — all of which can eventually lead to disease.

The Importance of Mental Health

We, at Pratimoksha Dubai, recognize the inseparable connection between physical and mental health. While physical ailments are often more visible, mental struggles are quieter and more internal, frequently overlooked or dismissed.

Stress, anxiety, and worry can deeply impact both the mind and the body. If these emotions remain unaddressed, they manifest as physical symptoms like unexplained aches, fatigue, frequent illness, or even a lack of appetite. Mental well-being requires as much attention as physical health.

Take a moment to check in with yourself or your loved ones. Are you:

• Sleeping enough or waking up tired and sluggish?
• Lacking appetite or enthusiasm for favorite activities?
• Avoiding social interactions?
• Feeling more forgetful or losing focus?
• Experiencing frequent illnesses or unexplained physical pains?

These signs may indicate a need to address your mental well-being. Maintaining a journal to track patterns over weeks or months can provide clarity and a basis to seek professional help. Remember, seeking help is not a sign of weakness — it’s a step toward wellness.

What do we do?

First, identify situations that trigger your stress. Try writing them down over the course of a week. Reflect on what you could have done differently to manage the stress or prevent it altogether.

Next, explore ways to restore balance to your body and mind post-crisis. Practices such as meditation, breathwork, and Yoga Nidra can help significantly.

How Yoga Can Help

At Pratimoksha, we emphasize practicing Yoga as a holistic lifestyle. Yoga helps achieve balance in all aspects of life — from physical health to mental well-being. It offers tools to build resilience, equanimity, and inner peace, helping you navigate life’s challenges with ease.

Yoga practices such as Yoga Nidra, meditation, and Yogic breathing can profoundly impact mental health by activating the body’s relaxation response. These techniques reduce stress, improve sleep, and enhance focus and emotional balance.

Join Ms. Lalitha Viswanath for a guided Yoga Nidra session at Pratimoksha Yoga Studio in Dubai. This transformative meditation technique helps regulate the body’s relaxation response and has numerous benefits, including reducing anxiety and improving overall well-being.

For those in Dubai, explore our Beyond courses that combine physical and mental conditioning through a customized Yoga series. Whether you’re looking for Yoga therapy, Women’s Wellness Program, or advanced Yoga Teacher Training (RYT200 & RYT500), Pratimoksha has a program for you.

Yoga, at its highest level, leads to a state of consciousness that neither becomes overly excited nor unduly depressed by external events. It teaches you the path of equanimity, preparing you for anything life throws your way.

Aspire to a life of balance and inner peace. Begin your journey at Pratimoksha Yoga Studio in Dubai. Transform yourself from the inside out. Contact us today for more information.

Practices such as meditation, Yogic breathing, and Yoga Nidra can also help.

Join Ms. Lalitha Viswanath for a 20-minute guided Yoga Nidra session, also known as yogic sleep, at Pratimoksha in Dubai. This powerful meditation technique helps regulate the body’s relaxation response. Benefits of Yoga Nidra include reducing depression and anxiety, enhancing sleep quality, improving focus and concentration, and relaxing the mind. Prepare for a transformative guided meditation experience.

Can you recall a day without stress? Explore how stress impacts daily life and discover how yogic techniques can enhance your quality of life. Join Yoga consultant and therapist Ms. Lalitha Viswanath at Pratimoksha Yoga Studio in Dubai to learn effective methods for managing stress and improving overall well-being.

5 Yoga Practices to Tackle Stress and Anxiety

Life in Dubai can be exciting and full of opportunities, but the fast-paced lifestyle, demanding work schedules, and urban hustle can lead to stress and anxiety. Whether you’re juggling deadlines, managing family responsibilities, or simply trying to keep up with the city’s dynamic rhythm, finding ways to calm your mind and restore balance is essential.

Yoga has been proven to help reduce stress and anxiety through its unique combination of postures, meditation, and breathing techniques. These practices help calm the nervous system, enabling the body to regain balance and function optimally. Below are five yoga poses tailored for those living and working in Dubai, offering you practical ways to de-stress and rejuvenate.

1. Vriksasana — The Tree Pose

How to Perform:

• Stand on your mat and shift your weight to your right leg. Slowly lift your left leg, placing the sole of your left foot on your inner right thigh (or calf or ankle if more comfortable).
• Avoid pressing your foot into your knee joint.
• Fold your hands into a prayer pose in front of your chest and focus on steady breathing.
• Hold the posture for up to 2 minutes, then switch sides.

Benefits: The Tree Pose enhances balance and concentration, helping you stay grounded despite the fast-paced city life. Its meditative aspect encourages mindfulness, offering a break from the constant noise and distractions of urban living.

2. Trikonasana — The Triangle Pose

How to Perform:

• Stand with your feet wider than hip-width. Turn your right foot outward, parallel to the mat’s edge, while your left foot remains forward.
• Stretch your arms to shoulder height with palms facing down.
• Bend at the right hip, reaching your right hand to the floor (or as far as comfortable) and extending your left hand upwards.
• Hold the pose for up to a minute, then switch sides.

Benefits: This posture stretches and relaxes the large muscle groups that often tense up after sitting for long hours in traffic or at a desk. The pose also promotes better breathing, crucial for managing the effects of Dubai’s dry climate.

3. Uttanasana — The Standing Forward Bend

How to Perform:

• Stand with your feet hip-width apart. Take a deep breath in and out.
• Bend forward from the hip, keeping your back straight and a slight bend in your knees.
• Let your hands reach the floor or rest on your shins, and allow your neck and head to relax.
• Hold for up to a minute.

Benefits: This pose is perfect for instant stress relief, particularly after a hectic day at work or navigating Dubai’s bustling streets. By increasing blood flow to the brain, it calms the nervous system and leaves you feeling refreshed.

4. Matsyasana — The Fish Pose

How to Perform:

• Lie on your back and tuck your arms under your torso, palms facing down.
• Arch your back, lifting your chest and allowing your head to drop back gently. Balance on your forearms.
• Hold for up to a minute with light, shallow breaths.

Benefits: The Fish Pose stretches your chest and neck, releasing tension built up from prolonged periods of using devices or sitting at work. It enhances lung capacity, helping you breathe deeply and counter the effects of indoor air conditioning common in Dubai.

5. Balasana — The Child’s Pose

How to Perform:

• Kneel on your mat and sit back on your heels.
• Raise your arms, then gently fold forward with an exhalation, placing your forehead on the mat.
• Stretch your arms forward or rest them alongside your thighs.
• Hold for up to 5 minutes or as long as comfortable.

Benefits: Balasana is a restorative pose that soothes sore muscles and quiets the mind. Ideal for unwinding after a busy day, it provides much-needed relaxation, helping you recover from the stresses of modern life in Dubai.

In a fast-moving city as Dubai, stress and anxiety can easily take a toll. Incorporating these yoga practices into your daily routine can offer a simple yet powerful way to recharge your mind and body. Whether at home, in the office, or in one of Dubai’s many green spaces, take a few minutes to reconnect with yourself and find your inner calm.

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Enlighten Yoga Center Dubai (@pratimoksha_yoga)

In the vibrant energy of Dubai, I’ve found solace in breathwork, transforming chaos into calm. Slowing down and tuning into the rhythm of my breath acts as a steadfast anchor, helping me achieve inner stillness and connect with my true self. This practice is a reminder that beyond the external distractions, true peace and fulfillment lie in mastering the art of stillness.

Pratimoksha Dubai offers specialized yoga therapy programs to deal with stress, depression, and anxiety. Contact us today to know more about therapeutic yoga.

Managing Stress in Dubai’s Corporate World: A Yoga-Centered Approach

Stress is a constant companion for HR professionals in Dubai, navigating the demands of employees, management expectations, and organizational goals. The relentless pressure can take a toll on both mental and physical well-being, manifesting in stress-related behaviors and health issues like carpal tunnel syndrome and eye strain.

Do You Regularly Experience These Symptoms?

Stress can manifest in various physical and emotional symptoms that often disrupt daily life. It’s important to recognize these signs early and address them effectively.

Physical Symptoms

Stress impacts the body in profound ways, often leading to physical discomfort and health issues. Common symptoms include:

• Headaches: Persistent or recurring headaches that interfere with concentration and productivity.
• Fatigue: A constant feeling of tiredness or exhaustion, even after a full night’s sleep.
• Muscle Tension: Tightness or discomfort in the neck, back, and jaw, often caused by prolonged stress.
• Rapid Heartbeat and Breathing: A pounding heart and shallow or quickened breathing, often linked to anxiety.
• Nausea & Vomiting: A queasy stomach that may lead to vomiting during periods of intense stress.
• Insomnia: Difficulty falling or staying asleep, resulting in restlessness and low energy.
• Irritable Bowel Syndrome (IBS): Stress-induced digestive issues such as abdominal pain, diarrhea, or constipation.
• Acidity & Heartburn: A burning sensation in the chest, commonly triggered by stress affecting digestion.

Emotional Symptoms

Stress doesn’t just affect the body—it also takes a toll on emotional well-being, leading to mood changes and altered behavior:

• Fear and Worry: A heightened sense of anxiety or fear about future outcomes.
• Aggression and Irritability: Increased sensitivity to minor frustrations, leading to anger outbursts.
• Depression and Frustration: Feelings of sadness, hopelessness, or a lack of motivation to engage in daily activities.
• Resentment and Negation: A sense of being undervalued or ignored, which can erode self-esteem.
• Boredom: A pervasive lack of interest or engagement in work or personal activities.

Why Address These Symptoms?

If these symptoms have become a regular part of your life, they may be a red flag for underlying stress. While it’s essential to rule out physical health conditions with a doctor, recognizing and managing stress is crucial to preventing its long-term impacts. Left unchecked, stress can affect not only your health but also your relationships, work performance, and overall quality of life.

Understanding Workplace Stress

Stress in the workplace can arise from employer expectations, productivity pressures, or even personal issues spilling over into work. This can result in dissatisfied employers and employees, lack of focus, low self-confidence, and decreased productivity.

But there’s good news—workplace stress can be effectively managed with the right tools and techniques.

Pratimoksha’s Stress Management Programs for Corporates

Pratimoksha Dubai offers a comprehensive Stress Management Program designed specifically for employees, HR professionals, and entrepreneurs. The program is crafted to equip today’s corporate professionals with the tools and techniques needed to thrive in high-pressure environments while maintaining health and productivity.

Key Benefits of the Program:

• Improved Mental and Physical Health: Minimize the harmful effects of stress and promote better sleep, immunity, and emotional well-being.
• Enhanced Productivity: Learn how to handle difficult situations without stress, boosting focus and efficiency.
• Work-Life Harmony: Transform lifestyle habits and build resilience to manage stress effectively.

What the Program Includes:

• Goal Setting: Develop clear objectives to streamline focus.
• Meditation & Breathing Exercises: Techniques for calming the mind and body.
• Mind Management: Tools to regulate emotions and maintain mental clarity.
• Yoga Practices: Simple asanas and chair Yoga exercises that can be practiced even in the office.

Specialized RYT200 Yoga Course for HR Professionals

For HR professionals balancing employee needs and organizational goals, Pratimoksha offers the RYT200 Course, a three-month specialized Yoga program that combines stress management techniques with physical and mental wellness practices.

Program Highlights:

• Yogic Breathing & Meditation: Relieve stress and enhance emotional regulation.
• Chair Yoga for Desk Relief: Manage strain caused by prolonged screen time.
• Mental Balance: Techniques to promote focus and harmony.
• Professional Certification: Graduates earn a Yoga Alliance certification, empowering them to integrate Yoga into their personal and professional lives.

Why Choose Pratimoksha?

Pratimoksha’s Stress Management Programs are tailored to address the specific challenges of the corporate world. By incorporating Yoga, mindfulness, and stress management strategies, participants can transform their lives, build healthier relationships, and regain control of their well-being.

For more details, please contact us.