Stress Management by Ayurveda & Meditation

Stress is the greatest threat in the modern life affecting the majority of people, including all ages from children to old people. We are living in the modern society in which worries, stress and strain are too much. Worries about security, financial difficulties and emotions are becoming more common, which are effecting on health and longevity of life. Stress may come from family, friends or social life. Stress is seen as a Vata (air) and Pitta (fire) imbalance. The increase in heat in the body causes sweating and breathlesnes. In biological terms, stress is defined as anything constituting a threat, real or apparent, which would adversely affect the organism. It can be induced by several factors like fear, anxiety, shock, grief, pain, environmental changes, high temperature, high altitude and restraints etc. As far as body is capable to cope with it, a stress act as a normal stimulus required for our physical and social well being and is better known as “eustress”. On the other hand, stress becomes “distress” when the individual is unable to handle it. Stress is the uncomfortable gap between:

• How we would like our life to be and
  
• How our life is in actual

If this gap is continuous (or even worse growing) then rather than our efforts to reduce it, our mind and body feels uneasy, restless, disturbed, agitated, frustrated, tense, heavy or strained, Which is called stress.

How Stress Works

 According to Ayurveda, the lack of ability to handle daily stress is due to an imbalance, or lack of coordination of the three main mental functions of dhi (learning), dhriti (retention), and smriti (long-term memory) and lack of ojas energy in the body. At Rejoice Ayur Health Clinic, our aim at Relieving the stress accumulated over years, and increasing the levels of ojas through natural hormonal balance and building the mental strength to cope with stress in the future.

Causes of Stress

A. External: Failing relationships or divorce, Lost loved ones, moving country, Personal problems such as chronic illness, Financial obligations such as loans, Social problems such as long hours at work, discrimination or harassment, Traumatic events such as violence, rape, accident, war, etc.

B. Internal: Fear and uncertainty, Pessimistic thoughts, Rigid attitudes and perceptions and Unrealistic expectations etc.

Symptoms and Affects of stress on your life

• Emotional Lack of confidence, Avoidance, Feeling agitated or irritable, Lack of control, Low self-worth
  
• Physical: Headache, Insomnia, Lack of energy, Indigestion, chest pain, lack of sexual desire etc
  
• Cognitive: Worrying,Poor decision making ability, Racing thoughts, Lack of concentration
  
• Behavioural: Shifts in appetite, Drug or substance abuse or mood swings etc

Long-term stress causes several problems such as:

1. Cardiovascular problems such as high blood pressure, heart attack, heart diseases, and stroke
2. Mental health issues such as anxiety or depression
3. Sexual problems such as premature ejaculation in men and menstrual problems in women
4. Skin and hair problems such as acne or eczema etc
5. Gastrointestinal problems such as indigestion, gastritis or heartburn etc
6. Hormonal imbalance,
7. Behavioural disorders and variety of stress-related diseases

How we can treat Stress with Ayurveda

Ayurveda treat all diseases from the root cause with the balancing in body, mind and spirit. Through Panchakarma therapies and herbs to maintain the ‘Tridoshas’ in balance. Panchakarma is the process which balance the essentials of ‘Tridosha’ in our body. The drug used in the treatment are mostly medhya drugs or medhya rasayanas which act as specific molecular nutrients for the brain affording a better mental health leading in turn to alleviation of the behavioural alteration and to cope up day to day stress. The herbs of adaptogenic properties are Ashwagandha (Withania somnifera), Brahmi (bacopa monniera), Shankh pushpi (Convolvulus pluricaulis), Vacha (Acorus calamus), Yashtimadhu (Glycrrhiza glabra), Guduchi(Tinospora cordifolia), Amalaki (Embelica officinalis) etc. Panchkarma therapies can help in reducing stress is:

• Nasya: It prevents headache, gives more mental clarity, calms down the nervous system which ultimately helps to reduce stress.
  
• Sirodhara: flow of herbal oil/milk/buttermilk on the forehead to cool the nervous system.
  
• Sirovasthi: Lukewarm herbal oils held in a boundary on the head for 45 minutes to cool down cerebral and nervous systems.
  
• Shiroabhyanga: Head massage to relax the head.
  
• Thalapothichil: Application of special herbal pastes on the body
  
• Padabhyanga– Foot- massage to relax the mind
  
• Pinda Sveda: Ayurvedic herbal bolus treatment helps to calm down the nervous system and also helps to nourish and balance mind and body.
  
• Abyanga: Full body massage with medicated herbal oils to release all the tensions from muscles and joints.
  
• Pizchil: Warm medicated oil pouring on the head and massage deep tissue, it strengthen the hormonal secretions.
  
• Talam: Special powder mixed with medicated oil is applied on the top of the head.
  
• Herbal Steam Bath: helps to release toxins which balance the tridosha.
  
• Ayurvedic diet: for better nutrition which increases immunity and digestion power.
  
• Music Therapy: It provides mental harmony. Music is considered to play a major role in providing personal motivation and concentration.

Yoga for Stress Management

Progressive deep relaxation. One of the best things to combat stress are breathing exercises. Oxygen helps to heal the damaged tissues in the body.

• Shavasana
• Suryanamaskar
• Yoganidra
• Anulom-vilom
• Uttanasana
• Vajrasana
• Halasana

Meditation for Stress

One of the most ancient methods of reaching mental harmony is meditation. It helps restore your inner peace and is easy to do. However, presently, it’s one the best mind relaxation techniques that help in attaining tranquillity. Since you focus on your mind, it helps in relaxing mind and control mind’s negative thoughts.

Diet and Lifestyle advice

• Take a minimum 6-8 hrs sleep as per your body constitution. One of the major factors that cause stress is lack of sleep. In our fast-paced life, trying to meet work, family, and social obligations, we compromise with sleep most of the time, which imbalance dosa. Sleep helps recharge your mind and body.
• Spicy, salty and bitter foods can increase feelings of restlessness, avoid as much as you can.
• Eat healthy balanced diet according to your body dosa.
• Sweet and sour food, brown rice, green tea, help to pacify and restore dosa balance.
• Eat more seasonal fruits and vegetables and Avoid chocolate and cakes.
• Take at least 6-8hrs sleep according to your body dosa
• Laugh: Laughing makes you feel light and helps in managing anxiety.
• Socialise yourself with others to reduce stress