- As per the study, every third person in India is grappling with stress. The report said that 77% of Indians experience at least one symptom of stress regularly.
- Survey of more than 5,000 employees in India found that professionals between ages 21 and 30 years are the most stressed at work. Career uncertainty as key markers for chronic stress in young people, say experts.
- Women are more susceptible to chronic stress.
Stress is a genuinely most serious element of the modern human experience. While taking some stress in life is fine and even productive, but excess of it can be harmful for our overall mental, emotional and physical being.
What is Stress?
Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.
The role of stress in the aetiology of several diseases is well recognized in Ayurvedic science and modern medicine.
The stress is known as sahasa in Ayurveda. Sahasa by causing ojahksaya (loss of immunity) increases the susceptibility of the body to various diseases. Avoidance of stress is the best strategy for treatment and where it is not possible, the body should be well protected by taking appropriate care.
Types of stress -
Stress can be of various types depending on the cause and effects.
Acute Stress -
The body’s natural response to a new problem or challenge is acute stress. It occurs to everyone. You may have noticed that when you face a new difficult challenge, you may feel the need for a quick break to take a deep breath and think clearly. This is response in acute stress.
Acute stress is generally not harmful to your health. It may even provide you with a sense of accomplishment or a much-needed adrenaline rush. Mildly stressful situations that cause acute stress can also help you prepare for more stressful situations in the future.
Episode Acute Stress -
This happens after a series of acute stress episodes. This occurs primarily when you are frequently anxious or concerned about potential events. Because of this stress, your life may become chaotic. You may also feel as if you are constantly jumping from one challenge to the next. This is also determined by the profession.
Chronic Stress -
Chronic stress occurs when a person has been under a lot of stress for a long time. Chronic stress can be caused by a variety of factors, ranging from unhealthy relationships to the death of a loved one.
Chronic stress can cause anxiety, cardiovascular disease, depression, high blood pressure, a weakened immune system, extreme tiredness, and physical health issues such as digestive issues, sleep disorders, and so on.
Stress is not an illness in and of itself, but it can lead to severe disease if it is excessive.
Stress and its relationship with our body
Stress affects both the mind and the body. A little bit of stress is good and can help us perform daily activities. Too much stress can cause physical and mental health problems. Learning how to cope with stress can help us feel less overwhelmed and support our mental and physical well-being.
Ayurveda describes three Gunas of Mind named Satwa (Balance), Raja (Arrogance), and Tama (Indolence). Ayurveda also describes that a possibility for stress induced mental and physical health problems are due to imbalances in the ‘tamas’ or ‘rajas’ gunas in the mind which are the reactive tendencies that vitiate other doshas.
Early symptoms of stress
Changes in sleeping patterns, loss of appetite, Impulsive decision-making, turning to drugs or alcohol in moments of distress, and suicidal thoughts are early and indicative symptoms for which professional help is a must.
Stressful situations can also cause or exacerbate mental health conditions, most commonly anxiety and depression, which require access to health care.
Holistic techniques for Relaxation and Resilience
Ayurveda mentioned Sattvavajaya Chikitsa for mental disorders and is remarkably similar to modern psychotherapy.
Proper diet, exercise, lifestyle modifications, music, and mantra therapies are suggested along with medicines and panchakarma. These all treatments are very unique and executed with individual specific approach.
Thus, Sattvavajaya plays a significant role in the maintenance of a harmonious state between these three crucial factors – intellect, memory, and patience, ultimately leading to a happy healthy state of the individual.
Here are some key points for executing comprehensive approach for stress relief.
Identifying and educating prone group
Research had showed that young generation, women are more prone to have ill effects caused by stress.
There is some pressure to align with the hustle culture—where young people feel the need to push themselves constantly, manifests as anxiety about not doing enough or not achieving as much as they think they should.
In addition, young people often also compare themselves to their peers or even idols such as celebrities, influencers, relevant industry people, and end up negatively evaluating their own selves—resulting in a low sense of self-worth and self-esteem issues.
Perticulrly in women, the brain system Involved in the fight-or-flight response is activated more readily and stays activated longer than men, partly because of the action of oestrogen and progesterone. The neurotransmitter serotonin may also play a role in responsiveness to stress and anxiety. So, women are more prone to stress.
Awareness about mental health has increased, and there is some reduction in stigma about mental illnesses and overall help-seeking post-COVID.
Probable Prakruti specific responses in stressful conditions
Ayurveda suggests that individuals have doshic constitution i.e. Prakruti (Vata-Pitta and Kapha ) in their bodies. These doshas can influence their overall mental well-being and make them prone to particular set of emotions in stressfull conditions.
People with Vata prakruti – In stressfull conditions the dominant Vata dosha among these people may shows symptoms like fear, anxiety, insomnia, isolation, etc.
People with Pitta prakruti – In stressfull conditions the dominant pitta dosha may show symptoms like anger, irritation, frustration, or feeling of incompetent. In addition, sweating, heartburn, diarrhea, and hypertension can spike in stress.
People with Kapha prakruti – People with a dominating Kapha may often resist change and be stubborn in usually uncomfortable situations.
In stressful conditions the dominant kapha dosha may show symptoms like comfort eating, lack of motivation, tiredness, lethargy, etc.
Nadi Tarangini- Modern day’s stress monitoring device
Considering individual specific approach described by Ayurveda, Nadi Tarangini will help you in the following manner for balancing psychological health for health harmony.
Proper Monitoring – Through digital Nadi pariksha, Nadi Tarangini can analyse emotional state of mind which may be affected dure to stress.
Approach of Early diagnosis – Early treatment proves highly effective in the case of stress and its impact on physical as well as mental health.
Assessment of day-to-today impact factors associated with mental health – By knowing the daily routine, lifestyle related stress level, etc, Nadi Tarangini can keep an eye on your stress level and its impact on Tridoshik balance.
Diet and lifestyle modifications – Many chronic mental disorders can be controlled with a good Sattvic diet, proper exercise, and lifestyle modification. Required lifestyle modifications can be provided with a very individual-specific approach by Nadi Tarangini.
Music therapy – Many types of research show that music therapy, proper ragas, and mantras are having a positive impact on treating stress.
Yoga and Pranayam – Sattvavajaya is the main treatment protocol for mental illness according to Ayurveda. Yoga and Pranayam are having a positive and recovering impact on stress generated disorders.
Keys to reduce impact of stress
Slow Down:
One of the essential first steps towards balancing life and stress management is to slow down. However, when we are acclimated to carrying on with a quick paced, occupied life, slowing down can feel completely impossible. One of the best ways to lower down our pace is to indulge in devoted and purposeful self-care, taking time every day to be still, quiet, and immersed in self-nourishment.
Indulge in quality self-care:
Purposeful and devoted self-care can be an exceptionally beautiful part of recuperating process and a wonderful opportunity to practice self-love. A committed practice of self-care reaffirms a profound commitment towards self, towards well-being, and towards a vibrant health.
Choosing to give importance to things like sufficient rest and other nourishing activities like meditation, yoga, listening to soothing music etc, can enable us to remain focused as we navigate through the turbulence of the world around us.
Ayurvedic Practices like Abhyang, padabhyanga, nasya, netra tarpan, shirodhara will be helpful in reducing stress.
Rejuvenate your mind
Taking a gentle walk, reading an uplifting or inspiring book will be helpful in overcoming stressful conditions.
An enjoyable read can help in relaxing and rejuvenating your body to some extent.
Commit to a daily routine
Ayurveda suggests a daily routine also known as Dinacharya for everyone. But it is specifically essential for the ones who are trying to balance out excess stress. There are some quite simple steps to establish the daily routine like waking up early in the morning, eating meals, going to bed at about the same time each day, and if possible, maintaining a consistent work or activity schedule. All these activities alone can have a profound impact on the nervous system, provide deeper self-understanding and help us deal with stress in a better manner.
Control your Mind
Chronic stress tends to disturb our nervous system so that our body reacts to every being as if they were extremely menacing. Ayurveda suggests various therapies like pranayama, yoga, and meditation as powerful methods for breaking this cycle, resetting the nervous system, and developing a healthier physiological reaction to stress. Various medicinal plants also foster health in the mind and the nervous system and can be unbelievably supportive.
When stress accumulates, it begins to interfere with your ability to live a normal life. The longer it lasts, the more detrimental to your health and well-being it becomes. As a result, stress management is critical for modern-day individuals.