चिता चिंता समा हि उक्ता बिन्दुमात्र विशेषतः|
सजीवं दहते चिन्ता निर्जीवं दहते चिता ||
“Chita(Pyre) & chinta (stress) are similar, only that chinta has a dot more. Stress burns the alive & Pyre burns the dead”
This Sanskrit quote summarizes the complete effect of Stress or chinta on us. In today’s world, I think every single living thing is stressed whether human or animals or even plants. so what is stress? How does it effect our life and health? Since it cannot be prevented how do we manage it? How did our ancestors handle stress? What does Ayurveda say about it? Don’t get STRESSED, Let Us handle this slowly & steadily OK?
WHAT IS STRESS?
Different people would perceive or define Stress in different ways. If you ask a science student stress would be defined as the force applied to unit area of material, whereas a doctor would define stress as a natural reaction of the the body to a challenging or threatening situation. I would like to define STRESS as Situations That Release Emergency Signals or Stimuli. Stress is nothing but body’s response to pressure situations. The pressure situations can be physical, physiological, nutritional, emotional, external or internal.
Any situation can be a stressful situation, leading to a range of fight or flight reaction. The fight or flight response is the basic response in any living things especially animals or birds to any new situation. The hypothalamus of the brain stimulates various glands, organs and systems preparing the animal either to fight and face the situation or flight away from the the situation. Whatever the reaction, adrenal glands are first stimulated to release the adrenaline (stress hormones) which later stimulate the liver, pancreas etc to release the sugars for the energy to fight or flight. During any kind of situation or stimuli leading to stress, some of the basic systems like digestive system excretory system are temporarily shut down so that energy can be diverted to the extremities which will be during physical fight or flight. The stress response is adaptive to prepare the body to handle the challenges presented. Exposure to chronic stressors can cause maladaptive reactions, including depression, anxiety, cognitive impairment and heart disease.
Having said this, not all forms of stress are detrimental or harmful to the body. Some stressors known as eustress are enjoyable, stimulating and inspiring. They replenish our energy, enhance cardiovascular health, sharpen our cognitive function, fosters mental activity and motivation and boosts endurance. Quiet opposite to this are the effects of distress which have adverse effects on the body and mind. Among distress stressors there are different types called acute stress, chronic stress, episodic acute stress, traumatic stress, environmental stress, psychological stress and physiological stress.
The body’s response to stress can be in two different ways–a slow response mediated by hypothalamic-pituitary-adrenal system or a fast response mediated by Sympathetic-Adreno-Medullar system. Whichever the response, stress generally affects all the body systems, including cardiovascular, respiratory, endocrine, gastrointestinal, nervous, muscular and reproductive systems.
Acute stress causes increase in heart rate whereas chronic stress promotes development of atherosclerosis, compromised arterial function and dyslipidemia. As for the respiratory system acute stress leads to shortened breaths, shallow breathing etc and chronic stress compromises the immune system giving rise to severe infections and inflammations. As mentioned previously, our gastrointestinal system slows down or shuts down. The changes in the peristaltic movements and digestive juices production leads to symptoms like constipation, acidity, IBS etc. & the absorption and assimilation of nutrients as well. Chronic stress or long term stress has much more severe consequences on the body physically, physiologically & psychologically. Chronic stress leads to severe imbalance in various hormonal levels leading to conditions like menstrual problems, PCOS, infertility in women, impotency, premature ejaculation loss of sexual desire in men, adrenal stress, thyroid malfunction, sleep disparities (insomnia etc). Acute or chronic stress has severe effect on the skin as well. Autoimmune conditions like psoriasis, eczema are observed, loss of skin textures, wrinkles, aging of skin, acne, hair loss, unwanted hair growth are also observed. Chronic exposure to stress also has severe effect on the immune system. The prolonged activation of sympathetic nervous system and increased levels of cortisol suppresses the immune system by effecting the production of cytokines, thereby reducing production of lymphocytes. This leads to inflammation in the body and over a period of time development of auto immune conditions as well.
Acute or chronic stress-the autonomic response causes increased heart rate, blood pressure or may also cause hypoglycemic, hemorrhagic shock or even asphyxiation.
Now let us see what Ayurveda has to say about Stress & its Management.
The ancient holistic lifestyle of Ayurveda has recognized the causes and effects of stress on the various aspects of life of a person. In Ayurveda stress is known as “Sahasa” and Charakacharya advises to avoid sahasa as it is the cause of many of the physical, physiological as well as psychological diseases.
Ayurveda classifies the causes of stress into 03 categories-physical, psychological & environmental. Physical causes include excessive physical activity, vigils, fasting, exhaustion, injury or uneven body postures. Psychological causes include emotions like anger, fear, grief, anxiety etc and environmental causes includes high altitudes, exposure to intense sun, heat or cold for prolonged hours. Ayurveda also mentions that consumption unhealthy, unbalanced, opposite natured/quality foods in unhealthy conditions also causes severe stress or sahasa to the body.
Ayurveda also mentions that consuming food (even healthy food) when mentally disturbed by fear, anger, grief, greed, confusion etc also leads to severe stress on the body. Further on, the acharyas mention that inappropriate use of sensory organs also acts as a main cuase for stress on the body. Another important causative factor mentioned in ayurveda is suppression of natural urges. In the modern society this is a very common thing observed and it unknowingly becomes one of the major causative factor for sahasa/stress. In the starting stages of sahasa/stress response, the body gets into a fight/flight mode and in most cases thinking capacity is lost this leads to unwanted activities being performed which further increases the stress condition of the body, thus forming a vicious circle of stress response and pragnaparadha.
Ayurveda mentions that stressors like unhealthy food habits and lifestyle practices are causative factors for most of the morbidities or diseases in human beings. But when they cause stress in the body they cause degenerative changes in all the dhatus (tissues & organ systems) and the ojas (immunity).
Among the 03 humors or doshas which form, maintain, nourish and aid in functioning of the body (vata, pitta & kapha), Vata dosha is considered as the controller of all the systems and functions. In a stressful condition, the nervous system, the circulatory system, the endocrine/hormone system and the locomotor system are the ones which are activated. Chronic stress conditions, means that vata dosha is in hyperactive mode leading to severe imbalance in the vata dosha. this leads to various conditions occurring due to vata imbalance in the body. In Ayurveda around 80 vata rogas are mentioned, any of which can occur when the person in under chronic stress condition. This is specifically when the stressors are more physical in nature. In case of psychological stressors like anger, etc there is an imbalance of pitta dosha seen which then leads to kapha or vata imbalance as well.
Now let us see what happens when there is dosha imbalance or vitiation. In case of vata vitiation, we observe severe dryness, uncontrolled movements, pain etc at cell, tissue, organ, system and body level. Just like a storm or strong gust of wind dries up the environment, displaces objects, puts out fires or vitiates the fire in the nature, inside the body also vitiated vata shows the same effect. Depending on the system affected person can experience anxiety, joint pains, IBS, headaches, indigestion etc. There is production of ama or free radicals also seen which leads to many other metabolic diseases as well. Now coming to what happens when Pitta is vitiated, there is excessive digestive fire leading to acidity, ulcers etc, over a period of time the digestive fire extinguishes leading to liver fatigue, weight loss, mal nutrition, indigestion etc. Many of the lifestyle disorders like diabetes, hypertension obesity etc are developed due to this.
Further due to metabolic malabsorption and malnutrition, ojokshaya occurs in the body. This ojokshaya (decrease in vital energy) leads to reduction in immunity of the body. Thereby the body is prone to various autoimmune diseases as well as infections and allergies further deteriorating the systems and health.
Stress invariably is unavoidable so how do we protect ourselves from its side effects or how do we prevent rather cure the after effects of stress? Be it modern science or Ayurveda, the basic principle of handling the effects of stress and preventive methods remain the same.
Everyday our brain is bombarded with many kinds of emotions and thoughts. The neurotransmitters in the brain are released according to whether the thoughts/emotions are positive or negative.
Positive thoughts/emotions release the beneficial chemicals kike Dopamine, Oxytocin, Serotonin & Endorphin (D.O.S.E of Happiness). Negative thoughts/emotions release the stress chemicals Cortisol & Adrenaline. Most of these positive chemicals are not only released by brain cells but also in the gastrointestinal tract as well. They increase motivation, boost energy, promote sleep, increase happiness and bring out calmness and relaxation. To make sure that the chemicals are appropriately released, balanced nutritious diet eaten consciously is very very important. Adequate amount of Vitamins and minerals are essential for the manufacture of the chemicals as well. Not only the nutrition from diet, proper hydration is also equally necessary for the transportation of chemicals through the body.
How does Ayurveda help deal with the effects of stress on our body? The basic line of treatment includes Nidana parivarjana, balancing the imbalanced doshas, diet and lifestyle changes and medicines & therapies if required. For balancing the imbalanced doshas, Ayurveda advises the different types of Panchakarma chikitsa/therapies which help to cleanse the system of all the vitiated/imbalanced doshas in the body. diet & lifestyle changes also form an important part of prevention and curing of various effects and side effects of stress. The third and most important aspect of treatment is avoidance of the causative factors. Even though stress is unavoidable in the present day scenario, it is important to find ways to relieve oneself of the stress on daily basis, so that it does not build up and thereby leading to various physical and physiological effects and side effects.
What do we do to keep the effects of Stress @Bay?
- WORK-LIFE BALANCE–Never carry your work home–this is one of the most important step we all need the adopt to make sure the stress does not accumulate.
- AVOID OVERTHINKING–the never-ending thought process is also one of the highes problem leading to stress.. How do we cut the thought process?-Journal writing or diarizing your thought and ideas in a book will help, -sharing your thoughts with a friend or colleague etc. Happiness or sorrow when you share the thoughts and feelings it will not lead to stress.–if the feelings are of anger or distress shout it out!!!!!!
- CULTIVATE A HOBBY--Cultivating a hobby has several benefits. A hobby can break the continuous thought cycle in the mind and thereby help produce new ideas. A hobby helps you meet new people. A hobby helps you create new things. It can be a boost to confidence and can give a sense of achievement and success especially when one is down or depressed.
- HEALTHY DIET REGIMEN–a balanced, healthy freshly cooked with love, diet eaten mindfully and timely ensures that our body gets the essential nutrients like carbs, proteins, good fats and various vitamins in adequate quantities. These nutrients are important for the proper production and various hormones in the body.
- KEEP YOURSELF HYDRATED–Adequate fluid intake is another aspect commonly overlooked. Regular fluid intake especially when in an air conditioned room or in a stressful condition is necessary for proper blood and nutrient circulation in the body. Fluid intake can be in the form of juices, smoothies, soups, green teas, infused water, plain water etc. But it is advised to avoid tea & coffee or alcohol as they are stimulants and cause imbalances in the body.
- HEALING SLEEP–Help your body heal as you sleep following the circadian clock and giving the body the much required rest. Sleep ensures that the tissues that have suffered any damage during the day are repaired and the body as a whole is ready fully energetic and rejuvenated for the next day.
- SWEAT IT OUT WITH EXERCISE–work out your stress-cultivate yoga or any form of exercise as a hobby. It not only keeps physical body healthy but also can act as a stress/emotion relieving activity.
- MEDITATE-Self reflection of the events of the day aids to relieve the stress and also provides new idea breakthroughs to solve any impending problem which might be the cause of stress.
- HAVE SOME HEALTHY DESSERTS–Always carry some dry fruits or fresh fruits which can be had especially when stressed. they provide the sugar the body needs in stressful conditions.
- PRIORITIZE & DIARIZE YOUR WORK–this will help your mind and body to prepare itself for the required activity/event thereby avoiding an emergency or urgency in the event.
According to Ayurveda, stress and its side effects are mainly because of Vata imbalance and therefore vata balancing diet, lifestyle and therapies do help in the stress busting process.
- Vata balancing diet–Hot soups & stews, ghee, nuts, avocado, coconut, olives, buttermilk, cheese, eggs, whole milk, wheat, moist foods like melons, berries, zucchini, squash, yogurt, warm spices like ginger, turmeric, cinnamon, flaxseeds etc, sweets form the foundation of vata pacifying diet.
- Vata balancing lifestyle–establishing a regularity in daily activities, engaging in calming activities, minimizing stimulants, staying hydrated, are some of the major lifestyle changes to be adapted.
- Vata balancing therapies–Ayurvedic therapies like Abhyangam, Shirodhara, head massage, foot massage, Brimhana nasyam, cleansing therapy for vata like vasti are very effective in balancing vata and decreasing the effects of stress on the body
- Yoga poses for vata blance–Specific asanas like Ustrasana (camel pose), Paschimottasana, Balasana (child pose), Supta Virasana, dhunrasana (bow pose), surya Namaskar along with Pranayamas (breathing techniques) and meditation techniques have a calming and balancing effect on vata & stress in the body.
On a final note, I think everyone of us needs a MBA (Mind-Body Alignment) to reduce stress or to deal with the effects of stress on our body. Whichever be the path-prayer, meditation, exercise, yoga, therapies, diet etc-make sure that stress does not catch up to a level where it becomes more negative than positive. Keep your stress levels at the level where they can motivate you and help you move forward.
As Anne Lamott says “Almost everything will work again if you unplug it for a few minutes including YOU”
So UNPLUG yourself, find the inner child in YOU and Restart Again towards your Goal Stressfree——
More such interesting blogs on Ayurveda can be found on https://bloggers.feedspot.com/ayurveda_blogs/
