Today, stress has become an unavoidable and unwelcome part of modern life. Ayurveda views the body and mind as connected, meaning they affect each other. In this holistic approach, called “Purusha,” ancient scholars believed in treating both the body and mind for almost all diseases. Good health is essential for a fulfilling life, while diseases destroy it. As long as the body can handle it, stress serves as a normal stimulus that benefits our physical and social well-being. This positive stress is known as “eustress.” However, when a person can’t cope with stress, it turns into “distress,” which can lead to health problems like high blood pressure, heart disease, ulcers, asthma, migraines, digestive issues, diabetes, thyroid problems, and mental disorders like anxiety and depression.
The ancient text of Charaka advises avoiding sahasa because it harms the body. Physical, psychological, and environmental stressors disrupt the balance of doshas (bodily energies) and contribute to the development of diseases. Sahasa weakens the body’s immunity, making it more vulnerable to infections. Therefore, Ayurveda recommends avoiding stress as much as possible and protecting the body by taking care of the three pillars of life: diet, sleep, and celibacy (ahara, nindra, brahmacharya). Here, sleep refers to the necessary rest the body needs.
Role of Intellect (Buddhi)
The mind is always thinking, and the intellect (buddhi) is responsible for guiding and controlling those thoughts. It helps us differentiate between good and bad ideas. If the intellect fails to manage the mind, harmful thoughts can take over, leading to mental illness.
Role of Sense Organs (Indriya)
Excessive or improper use of our sense organs (eyes, ears, etc.) can lead to mental health problems. For instance, overusing mobile phones can cause addiction and affect the mind and body, like damaging the eyes and brain. Misusing the senses disrupts the balance of Rajas and Tamas, resulting in mental illness.
Role of Spiritual Components (Atmaja Bhava)
Every person is born with spiritual (atmaja) and psychological (sattvaja) traits that influence their growth. The spiritual aspect refers to genetic factors inherited from ancestors, while the psychological aspect refers to the mental strength a person has.
Importance of Food in Mental Health
Eating the wrong types of food (viruddhahara) can also lead to mental health issues. A proper diet keeps the mind healthy. Ayurvedic dietary guidelines (aharavidhi) should be followed to ensure that the food nourishes both the body and mind.
Mental Disorders in Children
Mental issues are rare in young children, but as they grow, their environment influences their mind. Positive or negative surroundings can help or harm their mental development. Overeating in childhood can cause laziness, and as the child grows older, greed and other negative traits like anger or anxiety may develop.
Diagnosis of Mental Disorders
Before diagnosing someone with a mental illness, physical problems should be ruled out. For example, some physical illnesses like hypothyroidism can cause symptoms like depression. Doctors must carefully observe the patient to make the correct diagnosis. Ancient Ayurvedic scholars described ways to observe mental states like sadness, joy, fear, and satisfaction for diagnosis.
Mental Strength
Mental strength (sattva) plays a crucial role in mental health. A person with strong mental strength (pravara sattva) is less likely to suffer from mental illness. Those with medium or low mental strength are more prone to mental issues, which also affects how easily they can be treated. Someone with medium mental strength can be treated more easily, but treating someone with low mental strength is more difficult.
Additionally, Ayurveda suggests regularly using rasayanas (rejuvenating herbs) to enhance the body’s ability to cope with stress. Research has shown that some of these rasayanas significantly reduce stress in animal studies, and ongoing scientific efforts aim to effectively use rasayana herbal formulations in stress management.
Causes of Mental Illness
Mental diseases are caused by improper interactions between the mind, senses, and their surroundings. In Ayurveda, two main factors—Rajas (representing activity or over-involvement) and Tamas (representing confusion or inactivity)—are the primary reasons for mental imbalance. Unhealthy food, irregular and improper routine and disruptions in sleep, uncontrolled emotions like mental bhaya(fear), krodha(anger), shoka (grief), lobha (greed), mohaa(attachment), ayasa (confusion) etc. cause all types of morbidities severe physical injuries can also lead to mental illness. Additionally, knowingly following unhealthy habits or making wrong choices (called pragya aparadha) is considered the root cause of most diseases, especially mental ones.
vata dosha is mainly vitiated in mental illness while pitta is dominant in anger aggravated stress.
In the time when ancient texts were written, physical stress was the most common type of stress. Physical stress mainly disrupts Vata (one of the three main energies in the body, responsible for movement and activity). Today, psychological stress also increases Vata. Stress related to unhealthy eating habits affects Pitta (another energy, responsible for digestion and metabolism), especially in terms of gut health.
As a result, both Pitta and Vata are often disturbed by stress, while Kapha (the energy responsible for stability and structure) usually remains unaffected or is less affected. These cases are hard to treat because Vata and Pitta have opposite characteristics, making it difficult to balance both at the same time.
Types of stress:
Acute Stress:
This is the most intense form of stress and can happen during life-threatening situations or extreme fear. It isn’t always bad, but it can lead to conditions like post-traumatic stress disorder (PTSD).
Episodic Acute Stress:
This occurs when acute stress happens frequently. For example, someone who faces constant abuse from a partner. People dealing with this type of stress often feel anxious and irritated.
Chronic Stress:
This is long-term stress, such as being in a bad job or facing financial struggles. Chronic stress can damage your health, leading to conditions like heart disease and depression.
Physical Stress:
This type of stress directly affects your body. It can result from injuries, surgery, exposure to pollution, hormone imbalances, or substance abuse.
Psychosocial Stress:
This stress arises from problems in relationships, whether with family, employers, or others. It includes stress from social conflicts, job loss, death of loved ones, or feeling isolated from society.
Happy Hormones:
Stress and anxiety can negatively impact the production and function of key “happy hormones” in the body, such as dopamine, oxytocin, serotonin, and endorphins. Here’s how each is affected:
- Dopamine
Role: Dopamine is associated with pleasure, motivation, and reward.
Impact of Stress: Chronic stress can lead to decreased dopamine levels, resulting in reduced motivation and feelings of pleasure. Stress activates the body’s fight-or-flight response, which can divert resources away from dopamine production.
- Oxytocin
Role: Known as the “love hormone,” oxytocin promotes bonding, social connections, and feelings of trust.
Impact of Stress: High levels of stress can inhibit oxytocin release, making it harder to form connections and feel supported. This reduction can lead to feelings of isolation and loneliness, further exacerbating stress.
- Serotonin
Role: Serotonin regulates mood, sleep, and appetite, and is often referred to as the “feel-good hormone.”
Impact of Stress: Stress can lower serotonin levels by affecting the brain’s ability to produce and utilize it. This can result in mood disorders, anxiety, and difficulties in managing emotions. Additionally, stress can lead to unhealthy coping mechanisms, such as poor diet and lack of exercise, which further reduce serotonin levels.
- Endorphins
Role: Endorphins are natural painkillers and mood enhancers that help relieve stress and induce feelings of pleasure.
Impact of Stress: Chronic stress can lead to a decrease in endorphin production. When the body is in a constant state of stress, it prioritizes survival over feelings of happiness, which can result in a lack of endorphins and increased sensitivity to pain.Physical activity releases endorphins, which reduce stress and improve mood, helping combat issues like depression and anxiety, often associated with obesity.
Overall Effects
Cycle of Stress: The reduction of these hormones creates a cycle where low levels of happy hormones lead to increased stress and anxiety, making it even harder to experience joy and contentment.
Physical Health: The imbalance in these hormones can also contribute to various physical health issues, including fatigue, weight gain, and weakened immune function.
Conclusion
To counteract the effects of stress and anxiety on these hormones, it’s important to engage in activities that promote their production, such as regular exercise, healthy social interactions, mindfulness practices, and a balanced diet.
Meditation:
Meditation to manage stress and achieve mental peace. which helps to connect with your inner self and with a higher power.
- Understanding the Mind and Thoughts
BK Shivani teaches that stress comes from our thoughts and how we perceive situations. By focusing on positive and peaceful thoughts, we can change our reactions and reduce stress. She encourages observing your thoughts and understanding that you have the power to change them.
- Raja Yoga Meditation
This form of meditation doesn’t require sitting in a specific posture or chanting. Instead, it’s about becoming aware of yourself as a soul, separate from the body, and connecting with the Supreme Soul (God). It involves focusing on peaceful thoughts and staying mindful throughout the day.
Steps for Raja Yoga Meditation:
Step 1: Create a Peaceful Environment – Sit comfortably in a quiet space where you won’t be disturbed.
Step 2: Focus on Your Breathing – Take slow, deep breaths to calm your mind and body.
Step 3: Visualize Yourself as a Soul – See yourself as a point of light or energy, full of peace and calm.
Step 4: Connect with the Divine – Visualize a higher power, like a source of light, and feel yourself receiving peace and strength from this connection.
Step 5: Affirm Positive Thoughts – Remind yourself that you are in control of your thoughts, and choose peaceful, positive thoughts to carry with you through the day.
- Daily Practice and Awareness
BK Shivani advises that meditation is not just about sitting in silence for a set time but about staying mindful and peaceful throughout the day. By regularly practicing meditation, we train our minds to remain calm even during stressful situations.
By following this method, you can gradually reduce stress and anxiety, as meditation helps bring clarity, calmness, and emotional stability.
Here are some positive affirmations for stress management that can help shift your mindset and promote calmness:
- “I am in control of my thoughts, and I choose peace.”
- “I release tension and embrace relaxation.”
- “I trust in my ability to handle anything that comes my way.”
- “I am calm, centered, and focused.”
- “I let go of worries that are beyond my control.”
- “I am surrounded by peace and positive energy.”
- “I breathe in calmness and exhale stress.”
- “Challenges help me grow, and I approach them with confidence.”
- “I deserve to rest and take care of myself.”
- “I am resilient, and I can overcome stress with ease.”
Repeating these affirmations daily can help reduce stress, boost your mood, and improve your overall mental well-being.
Foods that helps in happy hormones:
- DARK CHOCHLATE: IN moderation helps in temporary mood management.
- ALMONDS, SUNFLOWER SEEDS, PUMPKIN SEEDS: great source of magnesium produces.
- TURMERIC: helps in lowering oxidative stress.
- YOGHURT: helps in healthy gut brain relationship.
- CHAMOLINE: Antioxidant that benefits in stress.
- CHIA SEEDS: omega 3 helps in anxiety.
- GREEN TEA: amino acid that helps in lowering stress.
- EGGS: contains tryptophan benefits anxiety symptoms.
- salmon fish helps in regulating dopamine and serotonin.
Rasayana Rejuvenating herbs for managing stress:
- Oil application on the head: This helps to induce sleep and calms down the patient.Vacha oil has tranquilizing effect, hence regular use over the scalp will reduce the anxiety.
- Nasal application with Anu taila or panchgavya ghrita .
- Fermented preparation (Asava/arishta): Saraswatarishta, Ashwagandharishta,
- Pouring of medicated buttermilk (takradhara) or medicated milk (ksheeradhara)
- Medhya Rasayana in Ayurveda, like Ashwagandha, Brahmi, Shankapushpi, Jatamamsi, Guduchi, vacha,Amla,Haridra and jyotishmati improve intelligence and mental health. These herbs are also considered Rasayanas, which rejuvenate and restore the body. They help treat mental and emotional disorders by calming the mind, reducing anxiety, and promoting tranquility.
- Grind 3 gm Brahmi along with few black pepper in water. Strain the solution and provide this to the patient 3-4 times a day. It cures long-term headache and also decreases anxiety.
- Jayphal (Nutmeg) : A pinch in 1 glass of milk relieves stress and induces sleep.
- Aachara Rasayana: Focuses on proper behavior and conduct in society. This focuses on the ethical and moral conduct of an individual, emphasizing good behavior, positive thinking, and adherence to ethical principles as a means of achieving rejuvenation and longevity like control over anger, fear, grief, anxiety. Speaking truth, polite words, meditation, positive affirmations. It is said even if a person does not use herbs for Rasayan and he follows ethics he is equally capable to get all the benefits of rasayan.
Tips for healthy social interactions for stress management:
Avoid:
You should avoid stressful situations and people. It is important to also steer clear of negative feelings and actions that can add to stress.
Alter:
You can alter stressful situations by implementing new behavioral strategies, adjusting communication methods, and improving your social skills. Creating priority lists and setting schedules can help you handle stressful situations better.
Accept:
Learn to accept responsibilities, mistakes, and practice good communication. You should embrace positive self-talk, forgiveness, and get comfortable with saying “No” when necessary.
Adapt:
You need to adapt to changing situations, new schedules, and higher standards. Focus on positive thoughts and actions while incorporating stress management strategies into your routine.
In conclusion, managing stress is crucial for maintaining both physical and mental well-being. Ayurveda emphasizes a holistic approach, focusing on balancing the mind, body, and spirit to prevent stress from turning into distress. By taking care of the three pillars of life—diet, sleep, and proper behavior—and incorporating practices like meditation, rejuvenating herbs (Rasayanas), and healthy social interactions, we can effectively manage stress and enhance our overall quality of life. Prioritizing mental health and adopting Ayurveda’s time-tested wisdom can help us lead a more peaceful, balanced, and fulfilling life.