Take Control of Your Stress by R. Murali Krishna, M.D. R. Murali Krishna, MD, DLFAPA, noted and well respected Oklahoma City psychiatrist, has recently published his first book, VIBRANT: To Heal and Be Whole - From India to Oklahoma City which he coauthored with Kelly Dyer Fry, president of news at OPUBCO. For more information visit http://www.drkrishna.com.

1. Dr. R. Murali Krishna, M.D.
President and COO, INTEGRIS Mental Health and James L. Hall,
Jr. Center for Mind, Body and Spirit
Take Control
of Your Stress
www.drkrishna.com

2. On a good day, life is wonderful.
On a bad day, a day with too much to do, deadline
pressures, surprise jobs thrown your way, sick children ..
..it’s Stress City.
Some stress is good for you, pushing you to complete tasks that need to be done. This article
is about the other kind of stress, the stress that comes anytime you are faced with a demand,
have an unpleasant experience or must do anything you don’t want to do.
Simply put, this kind of stress is bad for your body.
As well as medical science knows anything, it knows that over time there is an association
between stress and illness.
>> Stress weakens your immune system, lowering your resistance to infection.
>> Stress causes your adrenal glands to release a chemical, which in time becomes toxic to
brain cells, which may damage your ability to think and recall.
>> Decreases in blood flow to your intestinal lining makes you more susceptible to ulcers.
>> Your risk of back disorders increases as a result of stress.
>> Stress causes higher blood pressure and heart rates, which damage blood vessels.
>> It also causes extra fats to be released into your vessels, which makes you more
susceptible to heart attacks.
Stress can even change the shape of your body, adding extra fat to your mid-section.
If you’re looking for ways to deal with your stress, its important that first you
know your enemy.
>> A lot of people think stress is intangible. As proven by its impact on your health, it’s not.
>> Stress is a physical, hormonal and chemical event.
>> No, you can’t hold a piece of it in your hand, anymore than you can hold a piece of
sound in your hand at a concert.
>> But just as concert sound can truly and permanently damage your hearing; stress can
truly and permanently damage your health.
>> Stress is not abstract; it’s concrete.
Take Control of Your Stress
www.drkrishna.com

3. Much of the information available to the lay public about stress talks about all the wonderful
ways in which it may be combated.
Meditation, massage, yoga, relaxation techniques,
exercise, etc., are commonly listed as ways in which you
may reduce your stress.
These are all good ideas. Some of them I practice myself for stress relief, and I certainly
support their use for others who find them effective.
Those techniques will be of limited effectiveness, though, until you analyze the sources of
stress in your life and decide to eliminate or modify those stressors.
Certainly the most obvious solution is to eliminate
sources of stress.
>> For instance, if you are the type who leaves for work at the last minute and then stress
yourself by driving fast, cutting in and out of lanes and cursing the driving of others on
the road, it may be that you simply need to leave for work 10 or 15 minutes earlier so
that you don’t feel pressed.
>> If you are having office conflicts or don’t have competent help in the office, are there
things you can do to eliminate those problems? Solutions may cost money, but it may be
money well spent.
If you cannot eliminate a source of stress, your next goal is to modify your response
through cognitive restructuring.
>> When you find yourself faced with a problem that normally triggers stress, instead use it
as a trigger for relaxation.
>> I know some people who calm themselves at stressful moments by closing their eyes,
drawing in a deep breath and then smiling inwardly with their eyes and mouth.
>> If that doesn’t work for you, try pushing stressful reactions away by imagining a stop
(stress) sign in your mind, or by calling a friend or going for a walk.
Take Control of Your Stress
www.drkrishna.com

4. When you find can’t seem to modify your stress, your final choice may be to eliminate it by
opting completely out of the situation.
You may need a different lifestyle, a different job, a
different relationship. Life is too short to be stuck in
something stressful.
At this point, it’s time to intelligently plan how to move on to something that is healthier for
your mind, body and spirit.
Regardless of which option works for you, the bottom line is
always the same: You are in control of your response.
It is in your power to decide how to respond to stress. One way or another, you have control
over your body’s responses to stress, and therefore over your health and life as well.
Stress Busters
1. Don’t be preoccupied with the future or past. Learn to enjoy the moment.
2. Find spiritual fulfillment. Belief in a higher power is particularly powerful in handling
stress.
3. Lessen input. Cut down on the amount of news you take in, the caffeine you drink and
even the visual and auditory messages you absorb.
4. Be in healthy relationships. Such relationships give us more resilience to deal with life’s
stresses.
5. Set aside time to play. Watch a movie, laugh, play a game, enter into spirited
conversations. Rarely when a person lacks balance in life is it a case of too much play
and too little work.
Take Control of Your Stress
www.drkrishna.com

5. About the Author
R. Murali Krishna, MD, DLFAPA is a psychiatric expert and pioneer in mind, body, spirit
connection. His study of the brain has given him insight to the why of mental health and the how
of living a healthy, vibrant life. Dr. Krishna’s mental health knowledge and experience is valuable
and unique not only because of his extensive study and research of brain function, but also
because of his true empathy. He has recently published his first book, VIBRANT: To Heal and Be
Whole From India to Oklahoma City which he coauthored with Kelly Dyer Fry, president of news
at OPUBCO.
R. Murali Krishna, MD, DLFAPA
Co-Founder & President, James L. Hall, Jr Center for Mind, Body and Spirit
President & COO, INTEGRIS Mental Health
President, Oklahoma State Board of Health
Founding President, Health Alliance for the Uninsured
Clinical Professor of Psychiatry at the Univ. of OK Health Sciences Center
Dr. Krishna, an inspiring and engaging speaker, educates his audiences on the latest science in
mental health and the healing power of the mind, body, spirit medicine connection. He is often
interviewed by television and print news organizations for his expert opinion on mental and
emotional health issues. For more information visit www.drkrishna.com
About the Book
Dr. Krishna has recently published his first book, VIBRANT: To Heal and Be Whole From India
to Oklahoma City which he coauthored with Kelly Dyer Fry, president of news at OPUBCO.
In this book, Dr. Krishna shares his insights on human resilience and the power of living a
vibrant life. He draws upon his own childhood experiences in India; coming to Oklahoma, his
passion for helping people understand the importance of a mind, body, spirit connection; and his
efforts to help people move forward following the tragic 1995 bombing of the Alfred P. Murrah
Federal Building in Oklahoma City, Oklahoma.
In this book Dr. Krishna reveals the secrets to living a vibrant life while overcoming:
Anxiety
Trauma
Sleep dysfunction
Stress
Obesity
Emotional dysfunction
Depression
Addiction
Substance abuse
Loss
Anger
Unresolved issues
Relationship stress
Mental illness
Alcoholism
www.drkrishna.com