Stress Management: Auto Suggestion

(Refer for the most authentic articles on Building Leadership and Management: http://shyam.bhatawdekar.com

(Refer our High Quality Management Encyclopedia “Management Universe” at: http://management-universe.blogspot.com/)

Alternate Methods/Techniques of Stress Management

Many people use many alternative techniques to cope up with their stresses and strains.

We are including some of these alternative techniques in our various blog posts, one technique in one post. Though certain methodologies have been suggested for these techniques, you need not have to copy them ditto in any ritualistic way. You can introduce some suitable adjustments in them in order to help them suit your requirements for your own comfort.

The nomenclatures may vary. Yet, some often-used labels have been assigned to these techniques.

In this post we are describing one of such alternate techniques of stress management called “Auto Suggestion”.

Auto Suggestion: An Alternate Technique/Method of Stress Management

You can do it sitting as well as lying down.

1. Fix your gaze upon one spot on the ceiling (if you are lying down) or on the opposite wall (if you are sitting in a chair). This spot should be slightly above eye level towards the top of your head, a position that naturally produces tension in the eye muscles, and makes them feel heavy, so that they eventually begin to close.
2. Repeat each of the following statements several times in your mind:
   - My eyelids are becoming heavier.
   - They are heavy and tired and I cannot keep them open.
   - I am allowing my eyes to close.
3. Now breathe slowly and deeply. Repeat mentally: “each time I breathe out, I am becoming more relaxed”.
4. Allow yourself to feel relaxed.
5. Pass your attention over each muscle group in turn. As your attention moves over each muscle group, repeat mentally: “my hands are becoming relaxed”.
6. Do this in turn for your hands, arms, shoulders, neck, face, head, chest, stomach, back, legs and feet. After you have made each suggestion, move on to the next area of your body. Then, mentally repeat: “each time I breathe out, the feeling of relaxation increases”.
7. Do not check to see whether it is happening or not. It will distract you from this exercise. Just accept
   that you want it to happen, it will happen and it is already happening.
8. When you are comfortably relaxed, take four to five deep breaths. On each cycle of inhalation and exhalation (except for the last cycle) mentally repeat the words “this tension is all….” as you breathe in and “….going away” as you breathe out. On the last cycle, mentally say “this tension has all…..” as you breathe in and “….gone away completely” as you breathe out.
9. Now relax and do not move or open your eyes for a few minutes (could be 5 to 8 minutes or more as you wish). You are now lying or sitting eyes closed without any movement.
10. To come out from this state, say in your mind “I now wish to return to full awareness. I shall count from one to ten, and as I do so, I shall gradually come back to full awareness”. Then count up from one to ten, gradually open your eyes, suggesting to yourself that you are feeling good in every way, feeling better than ever before.
11. Get up slowly and start your other activities.

(You may like to download authors' eBook titled "Stress? No way!! (Handbook on Stress Management" at http://nbuu.co/4)

For More Guidance, Assistance, Training and Consultation

Contact: prodcons@prodcons.com


Training in all the soft skills and various management functions/techniques is imparted by Prodcons Group’s Mr Shyam Bhatawdekar and/or Dr (Mrs) Kalpana Bhatawdekar, eminent management educationists, management consultants and trainers- par excellence, with distinction of having trained over 150,000 people from around 250 organizations.


Also refer: (Prodcons Group) http://prodcons-group.blogspot.com/, (Training Programs by Prodcons Group) http://training-development-function.blogspot.com/, (Productivity Consultants) http://productivity-consultants.blogspot.com/

Other Topics of Interest: Counseling: General and Psychological

(Anger Management) http://controlling-anger.blogspot.com/
(Children’s Behavior Problems) http://child-behavior-problems.blogspot.com/
(Cholesterol Control) http://controlling-cholesterol.blogspot.com/
(Counseling: Psychological) http://counselingfamily.blogspot.com/
(Counseling: Psychological) http://counseling-family.blogspot.com/
(Cross Cultural Etiquette) http://cross-cultural-etiquette.blogspot.com/
(Do This Today) http://do-this-today.blogspot.com/
(Emotions) http://emotion-feeling.blogspot.com/
(Executive Etiquette and Manners) http://executive-manners.blogspot.com/
(Exercises) http://exercises-plan.blogspot.com/
(Family Counseling) http://family-harmony.blogspot.com/
(Health: Homeopathy) http://homeopathy-medicines.blogspot.com/
(Life Management: Competencies) http://knol.google.com/k/shyam-bhatawdekar/competency-matrix/6txz9nck6g3/4#
(Life Management: Effectiveness Management: HSoftware) http://knol.google.com/k/shyam-bhatawdekar/management-in-life-profession-family/6txz9nck6g3/3#
(Life management: I Am Liberated) http://knol.google.com/k/shyam-bhatawdekar/i-am-liberated/6txz9nck6g3/6#view
(Marriage Counseling) http://marriage-counsel.blogspot.com/
(Ownership on Job) http://job-ownership.blogspot.com/
(Parental Responsibilities) http://parental-responsibilities.blogspot.com/
(Personality) http://human-personality.blogspot.com/
(Qualities of Spouse) http://spouse-qualities.blogspot.com/
(Quit Smoking) http://quit-smoking-plan.blogspot.com/
(Self Development) http://managing-self.blogspot.com/
(Self-confidence) http://self-confidence-improvement.blogspot.com/
(Spiritual Quotient/Intelligence) http://spiritual-quotient.blogspot.com/
(Stress Management) http://managing-stress-strain.blogspot.com/
(Stress Management) http://management-of-stress.blogspot.com/
(Success in Life or Success) http://success-achievement.blogspot.com/
(Success in Life or Success) http://knol.google.com/k/shyam-bhatawdekar/success-in-life/6txz9nck6g3/14#view
(Swine Flu and Its Prevention) http://swine-flu-precaution.blogspot.com/
(Telephone Etiquette) http://telephone-etiquette.blogspot.com/
(Walking) http://walking-plan.blogspot.com/
(Winners and Losers) http://winners-losers.blogspot.com/

Stress Management: Forgive and Forget

(Refer for the most authentic articles on Building Leadership and Management: http://shyam.bhatawdekar.com

(Refer our High Quality Management Encyclopedia “Management Universe” at: http://management-universe.blogspot.com/)

Alternate Methods/Techniques of Stress Management

Many people use many alternative techniques to cope up with their stresses and strains.

We are including some of these alternative techniques in our various blog posts, one technique in one post. Though certain methodologies have been suggested for these techniques, you need not have to copy them ditto in any ritualistic way. You can introduce some suitable adjustments in them in order to help them suit your requirements for your own comfort.

The nomenclatures may vary. Yet, some often-used labels have been assigned to these techniques.

In this post we are describing one of such alternate techniques of stress management called “Forgive and Forget”.

Forgive and Forget: An Alternate Technique/Method of Stress Management

It is not always easy, but the benefits of forgiving and forgetting can be powerful for emotional health and peace of mind.

Ideally both forgiving and forgetting should be done simultaneously for the best effect.

Some people say that they can forgive but cannot forget the wrong done to them. This will not give them complete peace of mind because they will keep remembering the painful past and it will keep troubling them and no one else. So why not forget too?

If you find difficulty in forgetting fully and the painful events come back to your mind now and then, it will be best to allow them but remember them graciously without letting them hurt you. Try to stop or filter out the bitterness the painful remembrance brings along with it. And stop or diminish your tendency of self-pity and hostility.

At times you may not be yet ready to forgive fully. In this case you can resort to decisional forgiveness. Decisional forgiveness involves choosing to let go of angry thoughts
about the person you feel has wronged you or you may decide to cut off your relationship with this person. Yet, the ultimate action will be the emotional forgiveness in which you replace the negative emotions such as resentment, bitterness, hostility, hatred, anger, and fear with love, compassion, sympathy and empathy.

You can use visualization method or cognitive method to forgive and forget.

In visualization method you can recall the painful incident and the related subjects in your imagination. Then suggest to yourself to gradually minimize the size of the visual display and see it getting minimized and then finally see it blanked out. Or you can visualize it and then crumple it and put it into a virtual dust bin/waste paper basket.

In cognitive method, recall the person who wronged you and say aloud or silently, “I have forgiven you without any grudge against you. I have also forgotten that incident and it will never haunt me again.”

So after you forgive and forget and once your emotional or mental health starts improving and you leave behind your stresses and strains, your physical health will also improve. Forgiving and forgetting will result in reducing anger, bitterness, resentment and other negative emotions and reducing the stress. It will help in strengthening the relationships. Additionally forgiving and forgetting will help maintain normal blood pressure and reducing pain (including back pain), stomach ailments and headaches.

For More Guidance, Assistance, Training and Consultation

Contact: prodcons@prodcons.com


Training in all the soft skills and various management functions/techniques is imparted by Prodcons Group’s Mr Shyam Bhatawdekar and/or Dr (Mrs) Kalpana Bhatawdekar, eminent management educationists, management consultants and trainers- par excellence, with distinction of having trained over 150,000 people from around 250 organizations.


Also refer: (Prodcons Group) http://prodcons-group.blogspot.com/, (Training Programs by Prodcons Group) http://training-development-function.blogspot.com/, (Productivity Consultants) http://productivity-consultants.blogspot.com/

Other Topics of Interest: Counseling: General and Psychological

(Anger Management) http://controlling-anger.blogspot.com/
(Children’s Behavior Problems) http://child-behavior-problems.blogspot.com/
(Cholesterol Control) http://controlling-cholesterol.blogspot.com/
(Counseling: Psychological) http://counselingfamily.blogspot.com/
(Counseling: Psychological) http://counseling-family.blogspot.com/
(Cross Cultural Etiquette) http://cross-cultural-etiquette.blogspot.com/
(Do This Today) http://do-this-today.blogspot.com/
(Emotions) http://emotion-feeling.blogspot.com/
(Executive Etiquette and Manners) http://executive-manners.blogspot.com/
(Exercises) http://exercises-plan.blogspot.com/
(Family Counseling) http://family-harmony.blogspot.com/
(Health: Homeopathy) http://homeopathy-medicines.blogspot.com/
(Life Management: Competencies) http://knol.google.com/k/shyam-bhatawdekar/competency-matrix/6txz9nck6g3/4#
(Life Management: Effectiveness Management: HSoftware) http://knol.google.com/k/shyam-bhatawdekar/management-in-life-profession-family/6txz9nck6g3/3#
(Life management: I Am Liberated) http://knol.google.com/k/shyam-bhatawdekar/i-am-liberated/6txz9nck6g3/6#view
(Marriage Counseling) http://marriage-counsel.blogspot.com/
(Ownership on Job) http://job-ownership.blogspot.com/
(Parental Responsibilities) http://parental-responsibilities.blogspot.com/
(Personality) http://human-personality.blogspot.com/
(Qualities of Spouse) http://spouse-qualities.blogspot.com/
(Quit Smoking) http://quit-smoking-plan.blogspot.com/
(Self Development) http://managing-self.blogspot.com/
(Self-confidence) http://self-confidence-improvement.blogspot.com/

(Spiritual Quotient/Intelligence) http://spiritual-quotient.blogspot.com/
(Stress Management) http://managing-stress-strain.blogspot.com/
(Stress Management) http://management-of-stress.blogspot.com/
(Success in Life or Success) http://success-achievement.blogspot.com/
(Success in Life or Success) http://knol.google.com/k/shyam-bhatawdekar/success-in-life/6txz9nck6g3/14#view
(Swine Flu and Its Prevention) http://swine-flu-precaution.blogspot.com/
(Telephone Etiquette) http://telephone-etiquette.blogspot.com/
(Walking) http://walking-plan.blogspot.com/
(Winners and Losers) http://winners-losers.blogspot.com/

Stress Management: Deep Breathing

(Refer for the most authentic articles on Building Leadership and Management: http://shyam.bhatawdekar.com

(Refer our High Quality Management Encyclopedia “Management Universe” at: http://management-universe.blogspot.com/)

Deep Breathing: Good Stress Reliever

Breathing is not only important for living but also to lift up a good mood and keep performing at your best.
Deep breathing is an improved form of breathing that you can use as your normal breathing mode and do use it particularly, from time to time, to ease stress and tension. It gives your health and energy a boost.
Under stressful situations most people resort to shallow breathing where as in those specific situations, deep breathing is recommended.

Types of Breathing

There are two types of breathing:

1. Chest breathing
2. Belly breathing or diaphragmatic breathing or abdominal breathing

Difference between Chest and Belly Breathing

Put one hand on your upper abdomen near the waist and the other on the middle of your chest. As you breathe, notice which hand raises the most.

If you are breathing in a relaxed manner, you will find that your belly will expand and contract more with each breathing cycle. You are inhaling more air and so more oxygen.

On the other hand, if you are stressed, you are likely to breathe from your chest. You may not see your hand on your abdomen raising. This indicates that you are resorting to chest breathing. Your breathing will be shallow now. A large number of people get used to this type of breathing as their day-to-day normal breathing as a consequence of modern day stresses.

Diaphragmatic breathing or belly breathing is called deep breathing. It is an act of expanding your belly and thereby allowing the diaphragm to move down. That creates more room for the lungs to expand rather than only through chest wall expansion and movement of the rib cage.

Due to the lung expansion being lower on the body as opposed to higher up, belly breathing is referred to as deep breathing. The chest breathing (higher lung expansion of rib cage breathing) is referred to as shallow breathing.

Belly (or Deep) Breathing Superiority

Belly breathing that is marked by expansion of the abdomen rather than the chest when breathing is supposed to be healthier and more complete in terms of air and oxygen intake.

A large section of people use it as a therapy for reducing their stress levels and becoming healthier.
As the belly breathing is thought to therapeutic, one can as well make it a normal way of breathing.

Belly Breathing Procedure

1. You can do it while sitting or lying down.
2. Put one hand on your chest and other hand on your belly.
3. Inhale slowly through your nose, draw air into the lungs expanding your belly and then, filling your chest. Feel your stomach expand with your hand.
4. Exhale slowly through slightly parted lips while squeezing your belly.
5. Pause for a few seconds and repeat it 5 to 6 times or what is comfortable.

Benefits of Deep Breathing

Deep breathing practiced a few times during a day and particularly when you are feeling tensed and stressed may bring in the following benefits to you.

1. May elevate moods.
2. May release tension.
3. May relax mind and body.
4. Therefore, may help bring in clarity of thoughts and focus the mind.
5. Then, may help in sorting out the emotional tangles.
6. May release toxins and detoxify.
7. May improve quality of blood.
8. May strengthen the lungs.
9. May make the heart stronger.
10. May improve cellular regeneration.
11. May strengthen the immune system.
12. May improve the nervous system.
13. May massage organs.
14. May help relieve pain.
15. May increase and tone up muscles.
16. May strengthen weak abdominal and intestinal muscles.
17. May improve assimilation of food and increase digestion.
18. May assist in weight control.
19. May help improve posture that in turn has many advantages.
20. May enhance overall energy level.
21. Thus, may improve stamina.

For More Guidance, Assistance, Training and Consultation

Contact: prodcons@prodcons.com

Training in all the soft skills and various management functions/techniques is imparted by Prodcons Group’s Mr Shyam Bhatawdekar and/or Dr (Mrs) Kalpana Bhatawdekar, eminent management educationists, management consultants and trainers- par excellence, with distinction of having trained over 150,000 people from around 250 organizations.

Also refer: (Prodcons Group) http://prodcons-group.blogspot.com/, (Training Programs by Prodcons Group) http://training-development-function.blogspot.com/, (Productivity Consultants) http://productivity-consultants.blogspot.com/

Other Topics of Interest: Counseling: General and Psychological

(Anger Management) http://controlling-anger.blogspot.com/
(Children’s Behavior Problems) http://child-behavior-problems.blogspot.com/
(Cholesterol Control) http://controlling-cholesterol.blogspot.com/
(Counseling: Psychological) http://counselingfamily.blogspot.com/
(Counseling: Psychological) http://counseling-family.blogspot.com/
(Cross Cultural Etiquette) http://cross-cultural-etiquette.blogspot.com/
(Do This Today) http://do-this-today.blogspot.com/
(Emotions) http://emotion-feeling.blogspot.com/
(Executive Etiquette and Manners)http://executive-manners.blogspot.com/
(Exercises) http://exercises-plan.blogspot.com/
(Family Counseling) http://family-harmony.blogspot.com/
(Health: Homeopathy) http://homeopathy-medicines.blogspot.com/
(Life Management: Competencies) http://knol.google.com/k/shyam-bhatawdekar/competency-matrix/6txz9nck6g3/4#
(Life Management: Effectiveness Management: HSoftware) http://knol.google.com/k/shyam-bhatawdekar/management-in-life-profession-family/6txz9nck6g3/3#
(Life management: I Am Liberated)http://knol.google.com/k/shyam-bhatawdekar/i-am-liberated/6txz9nck6g3/6#view
(Marriage Counseling) http://marriage-counsel.blogspot.com/
(Ownership on Job) http://job-ownership.blogspot.com/
(Parental Responsibilities) http://parental-responsibilities.blogspot.com/
(Personality) http://human-personality.blogspot.com/
(Qualities of Spouse) http://spouse-qualities.blogspot.com/
(Quit Smoking) http://quit-smoking-plan.blogspot.com/
(Self Development) http://managing-self.blogspot.com/
(Self-confidence) http://self-confidence-improvement.blogspot.com/
(Spiritual Quotient/Intelligence)http://spiritual-quotient.blogspot.com/
(Stress Management) http://managing-stress-strain.blogspot.com/
(Stress Management) http://management-of-stress.blogspot.com/
(Success in Life or Success) http://success-achievement.blogspot.com/
(Success in Life or Success) http://knol.google.com/k/shyam-bhatawdekar/success-in-life/6txz9nck6g3/14#view
(Swine Flu and Its Prevention) http://swine-flu-precaution.blogspot.com/
(Telephone Etiquette) http://telephone-etiquette.blogspot.com/
(Walking) http://walking-plan.blogspot.com/
(Winners and Losers) http://winners-losers.blogspot.com/

Stress Management: Either You Can be Right or You Can be Happy

For everything you wanted to know on building leadership and management, refer Shyam Bhatawdekar’s website: http://shyam.bhatawdekar.com/

Refer our High Quality Management Encyclopedia “Management Universe” at: http://management-universe.blogspot.com/

For free tutorials on “Train the Trainers” program, refer: http://train-trainers.blogspot.com/

Either You Can be Right or You Can be Happy: Its Less Likely that You Can be Both

One of the less thought about and talked about reason (but very important one) for feeling stressed from time to time is one's desire to be "right" or "perfect" all the time. And what is "right" is cooked up by the same person who is trying to be right. Agreed that he/she might have thought about it pretty seriously within the ambit of his own cerebral capabilities and after having read lots of literature on it or by being very observant of the people who seem to be right to him/her etc. Yet, finally, it is solely his/her own perception.

So, despite much of such research, the question is: can he/she be absolutely sure that what he defined as perfect or right was really right or perfect? No one can be too sure about it. It definitely is not sacrosanct or the ultimate truth. Yet some people pursue these mirages of being right and perfect all the time with missionary vengeance. In addition, such tribes do not want to fail or be seen as failing against the benchmarks set by them.

And see below what they try to achieve in pursuit of meeting this perfectness! They seriously practice it in most trivial things of life as well as things of medium and high importance. Here are some classic examples:

• Pronounce each and every word of each and every language correctly.
• Being dressed prim and proper every minute and every hour of all the days of an year.
• Never squeeze the tooth paste tube or shaving cream tube or moisturizer tube or for that matter any such other tube in its middle.
• Following each and every dining table manner and telephone etiquette and every other social etiquette to the letter as described in numerous etiquette and manners manuals authored by all kinds of self proclaiming experts.
• Never leave the clothes on the beds of the bedrooms or on the floors of bathrooms even for a second.
• Make sure that toilet seat is always covered without fail and flush at least twice after having done the thing in the toilet.
• Always eat the perfectly nutritious food in every meal everywhere. Never ever exceed the calorie and other specifications set out by the numerous nutrition experts.
• Always sleep on the right side of the bed and let the spouse sleep always on the left side of the bed.
• Sticking to punctuality in each and every situation.  
• Loading the washing machine or dish washer in the right way- as thought out as right by self.
• All the time trying to set out goals of all kinds and trying to meet those goals and getting upset when not meeting them.
• Pushing the son(s)/daughter(s) to become champions in many things right around their age of 5 or 6 and feeling upset when they fail to meet such expectations.
• Presenting self, spouse and children as the most mannerly creatures of the earth.  
• Never miss the deadlines in professional or any other type of jobs.

and the list can go on and on.

Trying to be reasonably effective and efficient is understandable because that can be met within your capabilities and within your other resources. But then excess of anything is bad. When you set out some crazy ideals for self and are likely to expect them from your spouse, children, parents, subordinates and colleagues,  it becomes too much for yourself and everyone else around you. And then stresses and strains develop because such tall expectations are beyond the available capabilities and resources. That leaves you and others not only stressed but it is likely to disrupt the human relations from time to time. That further adds to your and others' woes.

Many times what is right or wrong is never very clear. Different people do things differently and to each one that may be right. So, on trivial and many other issues, insistence on achieving a particular "right way" may be inviting unnecessary stresses. Yet, on some important issues of life what is realistic and achievable must definitely be discussed and what capabilities and other resources of self and others will be required to achieve them must be assessed.

The whole discussion here does not promote accepting a compromising or sloppy attitude towards life but warns all of us against being obsessed about being "right" or "perfect" (as defined by self) all the time.

Being flexible and setting realistic and achievable goals within the means of capabilities and resources is the golden path traversing on which will be least stressful and yet meaningfully fulfilling.

For More Guidance, Assistance, Training and Consultation
Contact: prodcons@prodcons.com

Training in all the soft skills and various management functions/techniques is imparted by Prodcons Group’s Mr Shyam Bhatawdekar and/or Dr (Mrs) Kalpana Bhatawdekar, eminent management educationists, management consultants and trainers- par excellence, with distinction of having trained over 150,000 people from around 250 organizations.

Also refer: (Prodcons Group) http://prodcons-group.blogspot.com/, (Training Programs by Prodcons Group) http://training-development-function.blogspot.com/, (Productivity Consultants) http://productivity-consultants.blogspot.com/

Stress Management

(After you read this post, also read all the earlier posts on this page for more benefits).

What is Stress?

• Stress has to do with demands, resources and uncertainties.
• Demands are expectation and desires of self or others to be fulfilled, obligations and duties to be carried out and responsibilities and pressures to be shouldered.
• Resources are your own resources like your physical strength, your knowledge, your talent and capabilities, your skills and competencies as well as any kind of physical/inanimate or human resources under your control or available for use as organizational support or social support.
• Then there are uncertainties of the outcome or results in relation to the expectations, desires, obligations, duties, responsibilities and pressures as well as there are uncertainties about the existence and potency of the resources within you and outside you.
• These uncertainties are then the main causes to trigger tension and stress in your mind.
• In short, when your perceive that your resources will fall short of tackling the demands on you and therefore, you perceive uncertainty in meeting the expectations or you actually do not meet the expectations demanded of you, you will experience stresses.
• When your resources can achieve the expectations demanded of you with certainty, there is hardly any stress. Since there may still be some uncertainty due to some unseen factors, there may still be a bit of stress but that stress will be somewhat positive type, good enough to boost adrenal level and your motivation to use your resources in the best possible manner to achieve the end result with certainty or near certainty. Such a stress is called challenge stress and it is good.
• Other type of stress that is negative in nature is called the hindrance stress. This is an outcome of the hindrances in the resources to achieve the desired results. These hindrances are: lack of your capabilities, knowledge, competencies, skills and red tape in systems, lack of family or social support etc.
• It is necessary to learn to manage this hindrance stress.

Causes and Sources of Stress

Demands made on you or changes happening around you making some more demands on you are the fundamental causes of stress. The list of causes and sources of stress is given below:

Environmental factors

• Economic uncertainty: changes in business cycle, recession, loss of job, unemployment
• Political uncertainty: impact of political systems like democracy, communism or dictatorship, instability of governments, wars, terrorism etc
• Technological changes: Obsolescence in knowledge and skills of people due to constant technological changes, impact of technologies on people in variety of ways

Organizational factors

• Role demands: pressures of job position, roles conflicts, transfers, promotions, job rotations, change of job
• Task demands: hazards, overload, working conditions, deadlines, targets
• Interpersonal demands: lack of support from bosses and colleagues, distrustful environment, politics

Personal factors

• Family problems: death of loved ones, separation, divorce, marriage, pregnancy, childbirth
• Economic problems: insufficient earnings, loss of job, over expenditure, debts, retirement
• Personality problems: pessimism, submissive, aggressive, loner
• Illness: Not well, injury

Early Warning Symptoms of Stress and Consequences of Stress

Physical symptoms

• Nagging tiredness and continuous sense of exhaustion
• Frequent illness
• Sexual problems: impotency, frigidity
• Excessive worrying of real and imaginary problems
• Frequent crying or desire to cry
• Insomnia
• Headaches
• Cramps and muscle spasms
• Inability to sit without fidgeting
• Nail biting
• Nervous twitches
• Tendency to sweat for no good reason
• Lack of appetite
• Craving for food when under pressure
• Frequent indigestion
• Frequent acidity and heartburn
• Constipation or diarrhoea
• High blood pressure
• Breathlessness without exertion
• Nausea
• Fainting spells

Behavioral symptoms

• Escapist tendencies like shirking or avoiding responsibilities and work both at office and home
• Feeling of inability to cope
• Difficulty in concentrating
• Inability to finish one task before rushing on to the next
• Difficulty in making decisions
• Feeling of being a failure as a person, as a professional, as a parent etc
• Feeling of being bad or feeling of self hatred
• Personal negligence in terms of appearance, hygiene, safety
• Lack of interest in life
• Feeling of neglect
• Loss of sense of humor
• Constant irritability with people
• Awareness of suppressed anger
• Loss of interest in other people
• Feeling of being the target of other people's animosity
• Feeling of having no one to confide in
• Inability to show true feelings
• Intense fear of being alone
• Intense fear of open or enclosed spaces
• Constant or recurrent fear of falling sick
• Extremism at work, in spending, alcohol, gambling
• Dread of the future

Emotional or psychological Symptoms

• Mental fatigue
• Lack of concentration
• Mood swings
• Restlessness
• Unusual impatience
• General apathy towards life
• Irritability
• Unnecessary argumentation
• Excess of aggressive or submissive or defensiveness
• Insecurity
• Forgetfulness
• Low self esteem or low self worth
• Suspiciousness
• Getting frustrated with others

Possibility of Ailments Due to Stress

• Hypertension
• High blood pressure
• Heart attack
• Migraine
• Hay fever
• Allergies
• Asthma
• Peptic ulcers
• Colitis
• Constipation
• Indigestion
• Diarrhoea
• Nervous dyspepsia
• Diabetes mellitus
• Tuberculosis
• Overactive thyroid gland
• Intense itching
• Skin disorders
• Rheumatoid arthritis
• Menstrual difficulties
• Depression

Tackling Stress

Prevention is always better than cure. Given below are certain tips to manage stress:

• Resource sufficiency: One must continually work towards improving one’s thinking patterns, knowledge, competencies, skills and will power.
• Plan (goal/target setting and time management): Set your personal, family related and professional plans properly on time line and muster the resources to achieve them accordingly. Your plans should be realistic and you should review them from time to time and modify them if necessary. Refer: (Goal/Target Setting) http://goal-target-setting.blogspot.com/ and (Time Management) http://time-life-management.blogspot.com/
• Balance: Balance you personality. Your personality should not be extreme “A” type or extreme “B” types. Try to achieve a balanced personality. Refer the post Personality Type: Stress Management below on this page.
• Physical exercises: Get into habit of doing some or the other physical exercises for around 30 minutes to 1 hour every day. Learn to play some outdoor game. Gardening can be a good exercise. Walking is the excellent exercise. Refer the post titled "Stress Management: Simple Steps - A to Z Mantras of Stress Management" below on this page.
• Relax: Take a few minutes out and learn to relax by listening to good music or meditate or lie down and practice relaxation through auto-suggestion, take deep breaths several times a day.
• Entertain: Entertain yourself alone or in company by enjoying concerts, dramas, movies, games and sports etc.
• Social Interactions (fellowship): Invite or get invited at social gatherings like parties, weddings, dinners. In case of any stressful problem, talk it over with someone you trust.
• Take a break: Move away from your family and professional settings for while, take vacation and go for an outing, excursion or travel.
• Refrain from smoking and alcohol: If you are habituated to these, stop.

Personality Type: Stress Management

Find Your Personality Type vis-a-vis Stress Management


Work Patterns Exercise: Assessing Yourself


For each of the following 10 styles of working there are two statements. If you think the left-hand statement best reflects you then circle the 1. If the right-hand statement is you then circle the 5. Shades of in between are represented by 2, 3 and 4 depending on which you feel closest to. Try and avoid too many 3s. Work as fast as possible.

Style (1) A bit last minute, often rushed and late. 1, 2, 3, 4, 5 Very punctual, never late.
Style (2) Very competitive. 1, 2, 3, 4, 5 Relaxed, not too competitive.
Style (3) When others are talking tend to interrupt. 1, 2, 3, 4, 5 Allow others time to finish what they are saying
Style (4) Try to do many things at once; always thinking of next step. 1, 2, 3, 4, 5 Take one thing at a time
Style (5) Quick and loud in speech, may bang and shout. 1, 2, 3, 4, 5 Slow, deliberate talker.
Style (6) Fast mover, walking, eating, driving etc. 1, 2, 3, 4, 5 Slow, deliberate mover.
Style (7) Hide emotions and feelings; they can be a sign of weakness. 1, 2, 3, 4, 5 Happy to express emotions and feelings; we are all human.
Style (8) Few interests outside work; do not have time for them. 1, 2, 3, 4, 5 Wide range of interests and social life.
Style (9) Ambitious, eager for promotion. 1, 2, 3, 4, 5 Enjoy the present; take life as it comes.
Style (10) Feeling good about myself is important- forget what others say. 1, 2, 3, 4, 5 Like to feel part of teams- other people are important.

Scoring: When you have finished the exercise add up your points in the circles and divide by 10. That is your score. The score will lie between 1 and 5.

Interpretation of your score and how to tune up your personality to manage the stresses:

Score 3: Perfect balanced personality. maintain it.
Score 2.5 to 3.5: You are still in the balanced personality zone. Make sure to maintain your score within this range even if you are not able to achieve a perfect 3 score.
Score below 2.5: You have type "A" personality. Lower scores will mean stronger type "A". You will need to take actions to change from your current type "A" to balanced personality.
Score above 3.5: You have type "B" personality. Higher scores will mean stronger type "B". You will need to take actions to change from your current type "B" to balanced personality.

Action Plan to Maintain Balanced Personality or to Change from Type "A" or Type "B" to Balanced Personality

Refer our post dated October 23, 2008 for this at http://managing-stress-strain.blogspot.com/2008/10/personality-type-stress-management.html

Stress Management

Stress Management

In this space, our expert counselors will address the definitions, genesis and solutions to the stresses and strains of day-to-day life. These stresses relate to professional, family, marriage, children and relationship related situations and many times pretty tangled in each other. You will be facing these stresses in your life often and will be desirous to know as to how to manage them. Here in this space, you will find good solutions from our counselors to the issues related to stresses and strains that are bothering you.

The panel of counselors will be headed by Dr Kalpana Bhatawdekar. Given below is her brief introduction:

PhD in Management, Master of Management Science, M S Course in Counseling & Psychotherapy and Bachelor of Science. PhD thesis: Study of the impact of Japanese management systems on motivation and productivity in the organizations. Founder Director: Productivity Consultants, management consultancy organization. Conducted large number of seminars and consulted on TA, work ethic building, TQM, quality circles, kaizen, best practices, process management, quality improvement programs, creativity, leadership, team building, appraisal systems, new trends for corporate sector, educational institutes, professional and social organizations for over 25 years. Professor teaching organizational behavior, HRD, personnel management, quality systems and sales management to MBA students of reputed b-schools of Pune University. Published papers in international seminars. Ex-member of governing council of Quality Circle Forum of India, Baroda chapter. Associated with activities of University Women’s Association, an international body dedicated to cause of women’s overall progress. Keen interest in homeopathy, traveling, cooking, reading, movies, painting, gardening and dress designing. Widely traveled person.

Other Topics of Interest

Apart from literature on Stress Management, we keep publishing literature on many topics of interest in management, business management, life management, home management, applied psychology, counseling, general knowledge etc. You may be interested in many of them. So, we are giving below the URLs of all the topics we have published till now and the list keeps getting larger and we update the URLs regularly.

All Management Topics (General Management, Marketing and Sales, Service, Operations/Manufacturing, Quality, Maintenance, Human Resources, Finance and Accounts, Information Technology, Life Management)

The topics are listed in alphabetic order:

(Home Pages for All the Management Topics) http://management-universe.blogspot.com/ and http://management-universe-enotes.blogspot.com/
(Building leadership and Management) http://shyam.bhatawdekar.com
(Alphabetic List of All Management Topics) http://management-enotes.blogspot.com/
(Home Page for Writings of Shyam Bhatawdekar) http://writings-of-shyam.blogspot.com/
(5S Housekeeping) http://5s-housekeeping.blogspot.com/
(Activity Based Costing- ABC) http://activitybased-costing.blogspot.com/
(Advertising) http://advertising-mass-communication.blogspot.com/
(Anger Management) http://controlling-anger.blogspot.com/
(Assertiveness) http://assertiveness-skill.blogspot.com/
(Assessment Centers) http://assessment-centers.blogspot.com/
(A to Z of Management Systems) http://a-z-management-systems.blogspot.com/
(A to Z of Quality Techniques) http://a-z-quality-techniques.blogspot.com/
(Balanced Scorecard) http://balanced-scorecard-system.blogspot.com/
(Basic Statistics) http://statistics-basic.blogspot.com/
(Behavioral Safety) http://behavioral-safety.blogspot.com/
(Benchmarking) http://benchmarking-system.blogspot.com/
(Body Language or Non-verbal Communication) http://body-language-communication.blogspot.com/
(Books- Best Management Books) http://best-management-books.blogspot.com/
(Boundaryless) http://shyambhatawdekar.blogspot.com/
(Brainstorming) http://brainstorming-technique.blogspot.com/
(Business Ethics and Ethics in Management) http://business-management-ethics.blogspot.com/
(Business Plan) http://business-plan-document.blogspot.com/
(Business Process Reengineering- BPR) http://business-process-reengineering-bpr.blogspot.com/
(Career Planning within Organizations) http://organizational-career-planning.blogspot.com/
(Case Method) http://case-method.blogspot.com/
(Case Studies in Management) http://corporate-case-studies.blogspot.com/
(CEO Roles, Qualities and Competencies) http://ceo-qualities.blogspot.com/
(Change Management) http://manage-change.blogspot.com/
(Coaching) http://coaching-skill.blogspot.com/
(Communication) http://communication-for-business.blogspot.com/
(Competencies- Life Management) http://shyam-bhatawdekar.blogspot.com/
(Competency Matrix) http://competency-matrix.blogspot.com/
(Conflict Management) http://manage-conflict.blogspot.com/
(Corporate Governance) http://corporate-governance-policy.blogspot.com/
(Cost Management) http://cost-management-control.blogspot.com/
(Cost of Quality- COQ) http://cost-of-quality.blogspot.com/
(Counseling at Workplace)http://counseling-skill.blogspot.com/
(Creativity and Innovation) http://creativity-management.blogspot.com/
(Critical Thinking skills) http://critical-thinking-skills.blogspot.com/
(Cross Cultural Etiquette and Manners) http://cross-cultural-etiquette.blogspot.com/
(Customer Orientation) http://customer-orientation.blogspot.com/
(Customer Relationship management- CRM) http://customer-relationship-crm.blogspot.com/
(Daily Management) http://daily-management.blogspot.com/
(Decision Making) http://decision-making-function.blogspot.com/
(Delegation) http://delegation-skill.blogspot.com/
(Design for Manufacture) http://design-for-manufacture.blogspot.com/
(Dining Etiquette and Table Manners) http://dining-manners.blogspot.com/
(Discipline at Work) http://discipline-at-work.blogspot.com/
(Dream Exotic) http://knol.google.com/k/shyam-bhatawdekar/my-exotic-dream/6txz9nck6g3/8#
(Effectiveness and Efficiency) http://effectiveness-efficiency.blogspot.com/
(Effectiveness Management: HSoftware) http://humansoftware.blogspot.com/
(Efficiency Techniques: Work study: Motion and Time Study) http://work-study-measurement.blogspot.com/
(Email Etiquette) http://email-etiquette-manners.blogspot.com/
(Emotional Intelligence) http://emotional-quotient-intelligence.blogspot.com/
(Empowerment) http://employee-empowerment.blogspot.com/
(Enterprise Resource Planning- ERP) http://erp-management.blogspot.com/
(Entrepreneurship and Entrepreneur) http://entrepreneurship-entrepreneur.blogspot.com/
(Executive Etiquette and Manners) http://executive-manners.blogspot.com/
(Exit Interview) http://exit-interview.blogspot.com/
(Financial Ratios and Financial Ratio Analysis) http://financial-ratios.blogspot.com/
(Financial Services) http://finance-related-services.blogspot.com/
(Functions of Management) http://functions-of-management.blogspot.com/
(Gemba Kaizen) http://gemba-kaizen-improvement.blogspot.com/
(Genuine Professional) http://knol.google.com/k/shyam-bhatawdekar/the-genuine-professional/6txz9nck6g3/10#
(Global Mindset) http://global-mindset.blogspot.com/
(Goal/Target Setting) http://goal-target-setting.blogspot.com/
(Group Discussion) http://group-discussion-gd.blogspot.com/
(Group Dynamics) http://group-dynamics-process.blogspot.com/
(How to Be a Good Boss) http://good-boss.blogspot.com/
(How to Get Promoted) http://get-promoted.blogspot.com/
(How to save Money) http://knol.google.com/k/shyam-bhatawdekar/how-to-save-money/6txz9nck6g3/11#
(HR Dynamics) http://hrm-dynamics.blogspot.com/
(HR Strategies and Functions) http://strategic-functions-hrm.blogspot.com/
(Human Capital Architecture) http://human-capital-architecture.blogspot.com/
(Human Relations) http://human-relations-aspect.blogspot.com/
(Human Resource Planning) http://human-resource-planning.blogspot.com/
(Human Software- HSoftware) http://human-software-hsoftware.blogspot.com/
(Internal Motivation or Self Motivation) http://internal-motivation.blogspot.com/
(Interpersonal Relations) http://interpersonal-relations.blogspot.com/
(Interview Skills) http://interviewing-skill.blogspot.com/
(Interview Preparation for Job Seekers) http://interview-preparation-jobs.blogspot.com/
(Interview Questions) http://interview-question-bank.blogspot.com/
(Just in Time Management- JIT) http://just-in-time-management.blogspot.com/
(Kaizen) http://kaizen-improvement.blogspot.com/
(Knowledge Management) http://knowledge-management-initiative.blogspot.com/
(Lead Time Management) http://lead-time-management.blogspot.com/
(Leadership) http://lead-max.blogspot.com/
(Lean Enterprise) http://lean-organization.blogspot.com/
(Learning Organization) http://learning-organization-profile.blogspot.com/
(Life Management: Competencies) http://knol.google.com/k/shyam-bhatawdekar/competency-matrix/6txz9nck6g3/4#
(Life Management: Effectiveness Management: HSoftware) http://knol.google.com/k/shyam-bhatawdekar/management-in-life-profession-family/6txz9nck6g3/3#
(Life Management: I Am Liberated) http://knol.google.com/k/shyam-bhatawdekar/i-am-liberated/6txz9nck6g3/6#
(Life Positions and OKness) http://life-positions.blogspot.com/
(Life Skills) http://life-skills-competencies.blogspot.com/
(Listening) http://listen-skills.blogspot.com/
(Management Anecdotes) http://management-anecdotes.blogspot.com/
(Management Book- Best Books) http://best-management-books.blogspot.com/
(Management Information System- MIS) http://management-information-system-mis.blogspot.com/
(Managing/conducting Meetings) http://managing-meetings.blogspot.com/
(Management Notes- Free and Authentic) http://authentic-management-notes.blogspot.com/
(Marginal Utility) http://marginal-utility-concept.blogspot.com/
(Marketing Management Overview) http://marketing-management-overview.blogspot.com/
(Marketing Management Tasks) http://marketing-management-tasks.blogspot.com/
(Marketing Orientation) http://marketing-orientation.blogspot.com/
(Market Research) http://market-research-function.blogspot.com/
(Market Segmentation) http://market-segment.blogspot.com/
(Mentoring) http://mentor-mentorship.blogspot.com/
(Motivation) http://motivation-people.blogspot.com/
(Negotiation Skills) http://negotiating-skills.blogspot.com/
(Negotiation Tactics) http://negotiation-tactics.blogspot.com/
(Objection Handling) http://objection-handling.blogspot.com/
(Organization Development- OD) http://organization-development-od.blogspot.com/
(Organizational Culture) http://organizational-culture-values.blogspot.com/
(Out of Box Ideas) http://wow-idea.blogspot.com/
(Ownership on Job) http://job-ownership.blogspot.com/
(Paradigm and Paradigm Shift) http://paradigm-mindset.blogspot.com/
(Performance Management and Appraisal) http://performance-appraisal-management.blogspot.com/
(Personality) http://human-personality.blogspot.com/
(Positive Strokes) http://positive-strokes.blogspot.com/
(Presentation Skills) http://presentation-effectiveness.blogspot.com/
(Problem Solving) http://problem-solving-skill.blogspot.com/
(Profit Improvement) http://profit-improvement.blogspot.com/
(Project Management) http://management-of-project.blogspot.com/
(Public Speaking) http://public-speak-skill.blogspot.com/
(Quality Circles History) http://quality-circles-history.blogspot.com/
(Quality Circles) http://quality-circles.blogspot.com/
(Quality Function Deployment- QFD and House of Quality) http://quality-function-deployment.blogspot.com/
(Quality Gurus) http://quality-gurus.blogspot.com/
(Recession) http://knol.google.com/k/shyam-bhatawdekar/recession/6txz9nck6g3/7#
(Recession Management) http://recession-management.blogspot.com/
(Recession and Opportunities) http://knol.google.com/k/kalpana-bhatawdekar/recession-and-opportunities/1268ytxl8r5dc/1
(Recruitment and Selection) http://recruitment-selection.blogspot.com/
(Research Methodology) http://research-work-methodology.blogspot.com/
(Safety and Health Management) http://safety-health-management.blogspot.com/
(Sales/Selling Process) http://selling-process.blogspot.com/
(Sales Promotion) http://sales-promotion.blogspot.com/
(Self-concept) http://self-concept-image.blogspot.com/
(Self-concept) http://self-image-concept.blogspot.com/
(Self-concept) http://knol.google.com/k/shyam-bhatawdekar/self-concept/6txz9nck6g3/12#
(Self Motivation or Internal Motivation) http://internal-motivation.blogspot.com/
(Self-confidence) http://self-confidence-improvement.blogspot.com/
(Self Development) http://managing-self.blogspot.com/
(Shyam Bhatawdekar’s Articles on Management) http://writings-of-shyam.blogspot.com/
(Six Sigma) http://six-sigma-system.blogspot.com/
(Six Thinking Hats) http://six-thinking-hats.blogspot.com/
(Soft Skills) http://soft-skills-competencies.blogspot.com/
(Spiritual Quotient/Intelligence) http://spiritual-quotient.blogspot.com/
(Statistics- Basic) http://statistics-basic.blogspot.com/
(Strategic Management) http://strategic-managing.blogspot.com/
(Stress Management) http://management-of-stress.blogspot.com/
(Stress Management) http://managing-stress-strain.blogspot.com/
(Success) http://success-achievement.blogspot.com/
(Success in Life or Success) http://knol.google.com/k/shyam-bhatawdekar/success-in-life/6txz9nck6g3/14#view
(Supply Chain Management) http://manage-supply-chain.blogspot.com/
(Supply and Demand) http://supply-demand-laws.blogspot.com/
(Talent Management) http://managing-talent.blogspot.com/
(Team Building) http://team-building-working.blogspot.com/
(Telephone Etiquette) http://telephone-etiquette.blogspot.com/
(Three Sixty Degrees Appraisal System) http://three-sixty-degrees-feedback.blogspot.com/
(Time Management) http://time-life-management.blogspot.com/
(Total Productive Maintenance- TPM) http://total-productive-maintenance.blogspot.com/
(Total Quality Management- TQM) http://total-quality-concept.blogspot.com/
(Training and Development) http://training-function.blogspot.com/
(Trainers’ Qualities) http://trainers-qualities.blogspot.com/
(Transaction Analysis- TA) http://transaction-analysis.blogspot.com/
(TRIZ- Inventive Problem Solving) http://triz-problem-solving.blogspot.com/
(Value Engineering/Analysis) http://value-engineering-analysis.blogspot.com/
(Winners and Losers) http://winners-losers.blogspot.com/
(Work Study: Method Study and Work Measurement) http://work-study-measurement.blogspot.com/
(World Class Manufacturing) http://world-class-manufacturing.blogspot.com/
(Writings of Shyam Bhatawdekar on Management) http://writings-of-shyam.blogspot.com/
(Written Communication) http://written-communication.blogspot.com/
(Zero Based Budgeting) http://zero-based-budgeting.blogspot.com/

Counseling: General and Psychological
(Anger Management) http://controlling-anger.blogspot.com/
(Children’s Behavior Problems) http://child-behavior-problems.blogspot.com/
(Cholesterol Control) http://controlling-cholesterol.blogspot.com/
(Counseling: Psychological) http://counselingfamily.blogspot.com/
(Counseling: Psychological) http://counseling-family.blogspot.com/
(Cross Cultural Etiquette) http://cross-cultural-etiquette.blogspot.com/
(Emotions) http://emotion-feeling.blogspot.com/
(Executive Etiquette and Manners) http://executive-manners.blogspot.com/
(Exercises) http://exercises-plan.blogspot.com/
(Family Counseling) http://family-harmony.blogspot.com/
(Health: Homeopathy) http://homeopathy-medicines.blogspot.com/
(LifeManagement: Competencies) http://knol.google.com/k/shyam-bhatawdekar/competency-matrix/6txz9nck6g3/4#
(Life Management: Effectiveness Management: HSoftware) http://knol.google.com/k/shyam-bhatawdekar/management-in-life-profession-family/6txz9nck6g3/3#
(Life management: I Am Liberated) http://knol.google.com/k/shyam-bhatawdekar/i-am-liberated/6txz9nck6g3/6#view
(Marriage Counseling) http://marriage-counsel.blogspot.com/
(Ownership on Job) http://job-ownership.blogspot.com/
(Parental Responsibilities) http://parental-responsibilities.blogspot.com/
(Personality) http://human-personality.blogspot.com/
(Qualities of Spouse) http://spouse-qualities.blogspot.com/
(Quit Smoking) http://quit-smoking-plan.blogspot.com/
(Self Development) http://managing-self.blogspot.com/
(Self-confidence) http://self-confidence-improvement.blogspot.com/
(Stress Management) http://managing-stress-strain.blogspot.com/
(Stress Management) http://management-of-stress.blogspot.com/
(Swine Flu and Its Prevention) http://swine-flu-precaution.blogspot.com/
(Telephone Etiquette) http://telephone-etiquette.blogspot.com/
(Walking) http://walking-plan.blogspot.com/
(Winners and Losers) http://winners-losers.blogspot.com/

About All the Products
(Home Page for All Products) http://products-all.blogspot.com/
(Cars) http://cars-products.blogspot.com/
(Chocolates) http://chocolates-products.blogspot.com/
(Flowers) http://flowers-products.blogspot.com/
(Greeting Cards) http://greeting-cards-products.blogspot.com/
(Mobile Phones) http://mobilephones-products.blogspot.com/

Home Tips
(Home Page for All Home Tips) http://home-tips-tricks.blogspot.com/
(Entertainment: Movies) http://popular-movies.blogspot.com/
(Oscar Award Movies) http://oscar-award-movies.blogspot.com/
(Entertainment: Recommended Hindi Movies) http://unforgettable-hindi-movies.blogspot.com/
(Entertainment- Hindi Movies of Your Choice) http://hindi-movies-choice.blogspot.com/
(Health: Homeopathy) http://homeopathy-medicines.blogspot.com/
(Housekeeping at Home) http://5s-housekeeping-home.blogspot.com/
(How to Save Money) http://save-money-ideas.blogspot.com/ or http://knol.google.com/k/shyam-bhatawdekar/how-to-save-money/6txz9nck6g3/11#
(Jewelry Design) http://thejewellerydesigner.blogspot.com/
(Recipes: Easy to Cook) http://easytocook-recipes.blogspot.com/
(Recipes: Exotic) http://tastetherecipes.blogspot.com/
(Stories for Children) http://stories-children.blogspot.com/
(Travel and Sightseeing- India) http://india-tours-sightseeing.blogspot.com/
(Travel and Sightseeing- World) http://sightseeing-guide.blogspot.com/
(World Heritage Sites) http://world-heritage-spots.blogspot.com/

General Knowledge and Out of Box Ideas
(General Knowledge- GK) http://general-knowledge-gk.blogspot.com/
(General Knowledge- Top 5 of Everything) http://top-five-everything.blogspot.com/
(General Knowledge- Top 10 of Everything) http://top-ten-anything.blogspot.com/
(Out of Box Ideas) http://wow-idea.blogspot.com/
(Shyam Bhatawdekar’s Knols) http://knol.google.com/k/shyam-bhatawdekar/shyam-bhatawdekar/6txz9nck6g3/1#
(Running Commentary on the Run) http://running-comments.blogspot.com/