June 2012 - Indian Airforce

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World Health Organisation The WHO expert committee defines Mental Health as ‘the capacity of an individual to form harmonious relations with others and to participate in or contribute constructively to change in the social environment’. some relatively uncommon occasions, as when suddenly threatened by a robber on a lonely track. The Harmful Stress Response We cannot have our body and mind in a state of alarm for prolonged periods of hours (may be, weeks or months continuously), to negotiate modern day “stressors” or challenges like having a difficult boss, staying separate from the family, preparing for an important competition, difficulties in career, or lesser difficulties like having a flat tyre while driving on the highway. Even for these small hassles, the body’s stress response remains massive or perpetual. The increase in blood pressure and heart rate, increase in blood sugar, increase in blood clotting mechanisms, muscles becoming taut, lowering of the immune defence of the body and reduction in the digestive process continue for long periods and lead to major diseases like hypertension, diabetes, peptic ulcer, infections, muscular and joint pains. It is therefore essential for us to learn ways and means to calm down our reactions to the stressor, and to develop adequate “coping mechanisms” to tackle the stressors of day-to-day living. The Adverse Effects of Stress Stress affects our health in a wide variety of ways. Psycho-somatic effects include IHD, hypertension, diabetes mellitus, peptic ulcers, predisposition to certain cancers, lowered immune functioning, arthralgias and myalgias, tension - headaches, etc. Emotional effects include suppressed hostility, anger, panic, irritability, “burnout”, fatigue, sleep disorders, anxiety and depression. Roadmap for Preventing and Managing Stress Learning and practising the power of “Now”. To have an intense awareness of the present moment, rather than brooding over the past which we cannot change, or contemplating about the future that we have no control over. Develop Personal Financial Management Skills Develop Time-Management Skills. Time is a premium entity. Managing available time in the most gainful and productive manner is a skill. Improper time management leads to procrastination and stress. Maintain Good Health. Even minor ailments such as common cold makes one feel demoralized; major diseases like diabetes would then certainly produce tremendous stress. One should therefore make conscious efforts to maintain good health and prevent such diseases. Undertake Regular and Brisk Physical Exercise and Yoga. Exercise leads to release of beta-endorphins which act on the brain and bring about a feeling of euphoria, well-being, confidence, alertness and decrease in pain sensations. This “high” state acts as an antidote to stress. 8 Aerospace Safety J u n e 2 0 1 2 INDIAN AIR FORCE
Train the Family Members for Difficult Situations and Spend “Quality Time” with Your Family. One of the major precursors of stress is the feeling of being “isolated” or “disconnected”. When you spend quality time with your family members, you feel connected, without any feeling of isolation, which helps preventing stress. a particular task or favour being asked of you is unjustified or beyond your capabilities. Avoid Ego Struggles. We sometimes act as if it is more important to be seen as “right” rather than be happy. It is best to avoid the tendency to forcefully convince others when it is not so critical Practise Assertiveness skills. Assertiveness is the honest expression of what you feel and want from others, without trying to force them to give it. It is particularly useful when dealing with “difficult” people and the consequent stress. Some of the characteristics of assertive behavior which need to be developed are : ‣ Speak up for yourself, for your needs and rights, while letting others speak for themselves. ‣ Develop a sense of respect for yourself as well as for others. ‣ Protest, maybe politely but definitely, against unfair treatment or unjustified criticism. ‣ Take honest responsibility for your own wrongs / mistakes, but at the same time, do not take responsibility for someone else’s lapses. ‣ Say “NO”, maybe politely, when you feel that to your own health and well-being. Doing so will help you escape a great deal of unnecessary stress. Develop Social Support Systems. It is a very wise investment to put in some effort to develop some close friends towards whom we can look up for support during stressful situations. Others Adopt traditional cultures Practise “Relaxation” techniques Progressive, deep muscular relaxation Practise methods to get a good sleep Spiritual Practices, Praying and Meditation and Promote humor and laughter -Wg Cdr Juhi Borgohain INDIAN AIR FORCE 2 0 1 2 J u n e Aerospace Safety 9
Page 4 and 5: Gp Capt (Retd) Rajesh Kumar 2 Aeros
Page 6 and 7: well and he decided to clear the pi
Page 8 and 9: Wg Cdr Juhi Borgohain 6 Aerospace S
Page 12 and 13: Sqn Ldr R Kadyan Since the dawn of
Page 14 and 15: Sqn Ldr Binu Venugopal 12 Aerospace
Page 16 and 17: At present on our couriers flying o
Page 18 and 19: Flt Lt UB Singh 16 Aerospace Safety
Page 20 and 21: Flt Lt K Sharma Lessons Learnt in F
Page 22 and 23: Sqn Ldr NK Rath 20 Aerospace Safety
Page 24 and 25: Flt Lt Anoop SL 22 Aerospace Safety
Page 26 and 27: Sqn Ldr Vikram Chhibber It was Oct
Page 28 and 29: further enhancing the jovial atmosp
Page 30 and 31: Cdr Sunil Chungath Somebody asked m
Page 32 and 33: On 28 Oct 11, 786517-A Cpl P R Deor
Page 34 and 35: On 16 Nov 11, 913796-F Cpl TB Sriva
Page 36: 36 Aerospace Safety J u n e 2 0 1 2

June 2012 - Indian Airforce

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