Stress Management

Ayurveda suggests that most individuals have bi-doshic constitution (Vata-Pitta, Pitta-Kapha, Vata-Kapha) in their bodies. These doshas can influence their overall mental well-being. Let’s ‌look at these doshas and how they can influence our mental health.

Vata dosha: This dosha enables our quick thinking capabilities, unlocks our creativity and innovation, and can optimize our intuitive power. People with a dominant Vata dosha may come across life situations that can make them anxious. When dosha levels go up, one may have to deal with fear, anxiety, insomnia, isolation, etc.

Pitta dosha: Pitta dosha helps us with determination, intelligence, competitiveness, and confidence. When these dosha levels go up, individuals may feel more angry, irritated, frustrated, or incompetent. In addition, sweating, heartburn, diarrhea, and hypertension can spike Pitta dosha levels.

Kapha dosha: Kapha energy is associated with strength, steadiness, and reliability. People with a dominating Kapha may often resist change and be stubborn in usually uncomfortable situations. This may lead to high-stress levels. For people with a dominant Kapha dosha, stress may result from comfort eating, lack of motivation, tiredness, lethargy, etc

How Does Body React When You Are Stressed?

When the body perceives a threat, the nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. This actually prepares your body to be more alert. However, when stress becomes a regular phenomenon, high levels of cortisol can show several detrimental effects on the body. Increased cortisol level is associated with High blood pressure, Sugar imbalance, Muscle stiffness, and Increased heart rate. These physiological effects lead to health issues such as Pain, Fatigue, Low immunity, Sleep problems, Depression & Anxiety, etc.

Stress Management in Ayurveda

Anxiety and depression can take place simultaneously. One of the main reasons why we experience this disorder is because of severe mental stress. Therefore, it is important that we learn to control and manage our stress. This will indubitably make things easier and we will start to feel lighter.

One of the best methods for Stress Management in Ayurveda is meditation. Meditation helps you relax and reset your system.

The other methods in Ayurveda for stress are yoga and practicing mindfulness.

Get counseling from our experts to manage Stress and Anxiety!

Depression and anxiety are often observed to co-exist. Too much mental stress is a trigger that can result in mental disturbances leading to depression or anxiety. Stress is actually a normal physical response to events that make you feel threatened. When you sense danger whether it’s real or imagined, the body’s defence kicks into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response. However, excessive stress when left unmanaged can result in several illnesses including mental disorders such as Depression and Anxiety .

What Is Ayurveda’s Treatment Approach to Depression and Anxiety?

From the Ayurveda point of view, depression is caused due to Kapha imbalance which vitiates the Vata further vitiating the pitta resulting in interference in the normal functioning of the nervous system leading to depression.

The Ayurvedic Management for stress or anxiety reduction begins with proper counselling that examines a patients detailed history, (diet) AaharCharya and (lifestyle modification) Dincharya recommendations.

Practicing yoga and pranayama along with Ayurveda therapies has proven to be beneficial in reversing or halting the progression of the disease.

Dinacharya:

An ideal daily routine is called the Dinacharya. Ayurveda takes into account the nature’s master cycle and suggests activities to follow in dinacharya like Waking up an hour before dawn.

Drink a one glass of warm water.

Brush your teeth and scrape tongue. Massage your body with sesame oil as per your dr advised .

Practice Yoga and breathing exercises/Pranayam.

Meditate for about 15 minutes.

Take a Bath: A bath calms nervous system which releases tension and soothes the mind. Additionally, you can add ⅓ cup Ginger powder and ⅓ cup baking soda to the water to facilitate relaxation and healing. This combination encourages proper circulation, sweating, and detoxification, and is soothing, which is very essential when stress is elevated. Use hot water for kapha and vata, and warm water for pitta.

Have warm, nourishing and wholesome breakfast.

Lunch should be taken between 12 and 1P.M. A short walk is recommended after lunch.

Sleeping in the day is prohibited in ayurveda.

Dinner should be taken around 6 – 7 P.M, at two-three hours before bedtime.

Walk to aid digestion. Massage soles of your feet before going to bed at 9.30 – 10.30 P.M.

Practice Oil Pulling:

Swishing around in mouth and gargling with warm, untoasted sesame oil or medicated oil helps eliminate tension from the jaw, improves the sense of taste, and removes natural toxins from the mouth, teeth, and gums.

Abhyanga (Ayurvedic Oil Massage): This ancient practice of self-massage with oil help calm the nervous system, lubricate and rejuvenates the tissues, and promotes healthy circulation throughout the body. Also, the oil forms a protective sheath around body that can help to buffer the nervous system against stress.

Every morning, before bathing, massage about ¼–½ cup warm organic oil into the skin. Biopurificatory measures like Shiodhara may also help destress.

Practice Nasya: The practice of applying medicated oil to the nasal passages is Nasya therapy. It soothes these delicate tissues, helps in unobstructed breathing, soothes accumulated stress, and supports mental clarIty.

Massage Your Feet Before going to Bed: This practice grounds the energy, soothes the nervous system, decreases stress, calms the mind, and helps in sound sleep.

Read an Uplifting or Inspiring Book:

A good, inspirational read can help the entire system of body to relax and rejuvenate a bit.

Foster Good Relationships:

Often engage in a good laugh, a loving connection, a reassuring hug, a sympathetic ear, and other encouraging relational signs that we are, indeed, supported.

Get Sufficient Rest: A sound sleep is very important to reduce stress. It has considerable restorative functions and plays a major role in repair and rejuvenation of tissues (in the brain and the body), but it also allows for the removal of metabolic wastes and natural toxins.

Exercise: The accumulated tension can be released by regular exercise. Other than tension, exercise is extremely crucial to move inactive mental and emotional energy, and improve the circulation.

Yoga and Meditation:

Yoga moves prana in human body, helps to dissipate tension, clears stagnation, and encourages fluidity, both in the tissues as well as in the mental and emotional spheres. This capacity can be developed through the cultivation of passive awareness with the help of meditation, and a far healthier response to stressful situations can be informed.

Supportive Diet:

A wholesome source of nourishment is essential, it is best to emphasize on healthy, whole foods that are rich in fibre and vitamins.

Avoid

processed foods ,packed food , soft & hard drinks, stimulants like coffee, and refined sugars.

Rasayana therapy:

Ayurveda mentions a number of herbs which promote health in the mind-body of an individual. These herbs specifically bolster the mind and the nervous system, and can help one to face our daily challenges with a sense of ease

Are you suffering from too much stress? Manage it with Ayurvedic therapy!

How Do The Ayurvedic Therapy For Depression And Anxiety Work?

As per the Ayurveda theory, aggravation of prana vayu affects the normal functioning of the nervous system thereby triggering mental imbalance. Hence Ayurvedic treatments for Depression and Anxiety focus on pacifying the aggravation of vata to regain normal functions.

Ayurveda has some excellent therapies to manage anxiety.

Shirodhara and Nasyam have been proven to be the most effective line of treatments to counter anxiety.Stimulation of vital centers through Shirodhara and Nasyam with proper nourishment of the brain helps improve the pre-existing conditions. Moreover Ayurvedic medicines rich in calcified butter helps cross the blood brain barriers and provide nourishment to the brain.

Shirodhara:

This healing massage involves the continuous pouring of medicated oil on the forehead with pendulum motion for a specific period of time. Shirodhara may also include the pouring of decoctions, buttermilk, or even water.Continuous pouring of oil on the forehead stimulates and soothes the hypothalamus to induce sleep by reducing Stress. This therapy is performed for 30 to 60 minutes, depending on the condition of the person. The person is also given a gentle head massage before or during the procedure.Shirodhara boosts the immune system and improves the blood circulation around the head and face to effectively treat Hypertension, Insomnia, Depression, and Jetlag. Abhyangam

A full body massage (Head to Toe) done with medicated herbal oils. Increases blood circulation thereby eliminating toxins from the body. Stimulation of vital pressure points leads to nervous stimulation leading to stress reduction.

Padabhyangam

Herbal foot massage that focuses on vital pressure points to balance the Doshas. Stimulation of vital points induces mental calmness and relief from stress.

Nasyam

It includes administration of medicated drugs or oils through nostrils. It stimulates the vital centers of brain that regulate emotions.

Pizhichil

Pizhichil is the squeezing of warm medicated oil onto the body of the patient from a piece of cloth that is periodically soaked in a vessel containing the medicated oil. The squeezing of warm medicated oils helps the system to retune itself thereby inducing both physical and mental relaxation. The stress and tension building up in the system due to various factors often leads to oxidative stress which can be effectively combated by Pizhichil.

KizhiKizhi

uses powders, herbs, rice, sand tied in a muslin cloth to make small satchels. These powders, herbs, rice or sand sacks are then heated and lightly pounded over the body or specific parts of the body as needed. This leads to improvement in circulation. Enhanced circulation reduces the oxidative stress thereby relieving the psycho-physical symptoms of stress..