Stress is a very familiar & overused term in the medical field now. First of all, it is important to understand that it is completely okay to have a period of stress in some part of life. It does not imply any physical or mental situation or abnormality. Stress is a normal reaction the body has when changes occur, resulting in physical, emotional and mental responses. When the responses become chronic & uncontrollable, stress management training can help the person deal with things in a healthier manner.
Stress is a normal human reaction that happens to everyone. In fact, the human body is designed to experience stress and react to it. It is an important gift in the path of evolution to get over to a situation. When you experience changes or challenges (stressors), your body produces physical and mental responses. That’s stress. Stress responses help your body adjust to new situations. Stress can be positive, keeping us alert, motivated and ready to avoid danger. For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer. But stress becomes a problem when stressors continue without relief or periods of relaxation.
Signs & symptoms
Stress can cause physical and mental clinical manifestations including:
- Muscle tension and pain.
- Low energy levels or lethargy.
- Nervous twitches or muscle spasms.
- Changes in appetite.
- Decreased sexual function.
- Shortness of breath or difficulty breathing.
- Depression or anxiety.
- Anger, irritability, or restlessness.
- Feeling overwhelmed, unmotivated, or unfocused.
- Trouble sleeping or sleeping too much.
- Racing thoughts or constant worry.
- Memory loss or lack of concentration.
- Making bad decisions.
Causes
Stress can develop due to various reasons including physical or mental reasons like:
- being under lots of pressure.
- facing big changes.
- worrying about something.
- not having much or any control over the outcome of a situation.
- having responsibilities.
- not having enough work, activities or change in your life.
- times of uncertainty.
- The death of a loved one.
- Loss of a job.
- Increase in financial obligations.
- Getting married.
- Moving to a new home.
- Chronic illness or injury.
- Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
Pathophysiology
When the brain perceives stress, physiologic and behavioral responses are initiated leading to allostasis and adaptation. Over time, allostatic load can accumulate, and the overexposure to neural, endocrine, and immune stress mediators can have adverse effects on various organ systems, leading to disease. In simpler words, the body’s autonomic nervous system controls the heart rate, breathing, vision changes and more. Its built-in stress response, the “fight-or-flight response,” helps the body face stressful situations. When a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body. Physical, emotional and behavioural symptoms develop.
Diagnosis
Stress is subjective — not measurable with tests.
Patient is the only one who knows the severity of his suffering. Some values like blood pressure can be on the higher side in some cases. Psychiatric evaluation can help to confirm the diagnosis.
Treatments
Stress can not be avoided, but it can be stopped from becoming overwhelming by practicing some daily strategies:
Exercise on a daily basis. Even a short walk can boost your mood.
At the end of each day, take a moment to think about what you’ve accomplished — not what you didn’t get done.
Set goals for your day, week and month. Narrowing your view will help you feel more in control of the moment.
Consider talking to a therapist
Try relaxation activities such as meditation, yoga, tai chi, breathing exercises and muscle relaxation.
Take good care of your body each day. Eating right, exercising and getting enough sleep help your body handle stress much better.
Stay positive and practice gratitude, acknowledging the good parts of your day or life.
Accept that you can’t control everything. Find ways to let go of worry about situations you cannot change.
Learn to say “no” to additional responsibilities when you are too busy or stressed.
Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things.
In necessary cases, anti-depressant or tranquilisers are used with a prescription from a psychiatrist.
Prognosis
Stress can be a short-term issue or a long-term problem, depending on the changes in life.
Complications
Mental health problems, such as depression, anxiety, and personality disorders.
Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke.
Obesity and other eating disorders.
Menstrual problems
Immunity disorders
Digestive problems
Diabetes
Obesity
Worsening or flare ups in asthma, rheumatoid arthritis etc.
Disease & Ayurveda
All problems related with mind are attributed with the name manoroga or unmada in Ayurveda. As the thridoshas cause the diseases of both body and mind, manorogas also come under the doshic vitiation of them. Other than very important bodily functions, Vaata controls the mind & thoughts too. Stress happens when there is Vaatakopa which deviates stability and strength of the person. It is seen mostly in Vaata prakruti people who are highly energetic but lacks stability.
Nidana
Physical
Dry, cold and old food items
Excess travelling & exertion
Trauma/injury
Exposure to wind
Loss of sleep
Psychological
Trauma or grief
Fear
Anxiety
Stress
Purvaaroopa
Not mentioned
Samprapti
Due to the causative factors, Vaatadosha vitiates and move irregularly all over the body, causing derangement of other doshas & dhatus and cause imbalance in circulation & metabolism. Afterwards it enters the manovahasrotas and causes the development of disease in the mind.
Lakshana
Feeling of stress
Anxiety
Instability in thoughts & opinions
Fear
Problems with decision making
Lack of confidence
Disturbed sleep and other unexplained difficulties
Divisions
Not mentioned
Prognosis
Yaapya
Chikithsa
Ayurveda treatment for stress includes yuktivyapasraya(symptomatic management with medicines), daivavyapasraya(religious activities like offerings, chanting etc.) and sattwajaya(empowering the mind with counselling etc.). This three-fold treatment modalities will help the patient lead a normal life. In healthy & young patients, sodhana treatment with panchakarma therapies are found beneficial in controlling the physical & mental manifestations of the disease.
Samana
Abhyangam
Moordhapichu
Tailadhara/takradhara
Brumhanam
Sodhana
Snehapanam
Swedanam
Vamanam
Virechanam
Snehavasti
Kashayavasti
Commonly used medicines
Mridweekadi kashayam
Brahmeedrakshadi kashayam
Drakshadi kashayam
Chyavanaprasam
Kallyanakaghrutam
Brands available
AVS Kottakal
AVP Coimbatore
Vaidyaratnam oushadhasala
SNA oushadhasala
Home remedies
Practising meditation and auto-suggestion techniques at home
Diet
- To be avoided
Heavy meals and difficult to digest foods – cause indigestion.
Junk foods- cause disturbance in digestion and reduces the bioavailability of the medicine
Carbonated drinks – makes the stomach more acidic and disturbed digestion
Refrigerated and frozen foods – causes weak and sluggish digestion by weakening Agni (digestive fire)
- To be added
Light meals and easily digestible foods
Green gram, soups, ghee, milk & milk products, sesame oil, gooseberry, pome granate
Freshly cooked and warm food processed with cumin seeds, ginger, black pepper, ajwain etc
Behaviour:
Protect yourself from cold climate.
Better to avoid exposure to excessive sunlight wind rain or dust.
Maintain a regular food and sleep schedule.
Avoid holding or forcing the urges like urine, faeces, cough, sneeze etc.
Avoid sedentary lifestyle.
Yoga
Regular stretching and mild cardio exercises are advised for relaxation. Also, specific yogacharya including naadisuddhi pranayama, bhujangaasana, pavanamuktasana is recommended for proper movement of Praana and apaana vaayus.
Regular exercise helps improve bioavailability of the medicine and food ingested and leads to positive health.
Yoga can maintain harmony within the body and with the surrounding system.
Pavanamuktasana
Nadisudhi pranayama
Bhujangasana
Simple exercises for lungs and heart health
All the exercises and physical exertions must be decided and done under the supervision of a medical expert only.
Research articles
https://www.ncbi.nlm.nih.gov/books/NBK278995/
These statements have not been evaluated by the Food and Drug Administration, United States. This product is not intended to diagnose, treat, cure or prevent any disease. Please consult your GP before the intake.
Expert,
Ayurveda Medicine, India
Writer:
Dr. Rajesh Nair, the co-founder and chief consultant of Ayurvedaforall.Com, is a graduate of prestigious Vaidyaratnam Ayurveda College (affiliated with the University of Calicut), Kerala, India. Additionally, he holds a Postgraduate Diploma in Yoga Therapy from Annamalai University.
Dr. Nair offers consultation at two busy clinics in and around Haripad, Alleppey, Kerala, the southern state famous worldwide for authentic ayurvedic treatment and physicians. While offering consultation on all aspects of ayurvedic treatments Dr. Nair has a special interest in Panchkarma, Yoga, and Massage.
Through Ayurvedaforall Dr. Nair offers online consultation to patients worldwide and has served hundreds of patients over the last 20 years. In addition to his Ayurvedic practice, he is the chief editor of ayurveda-amai.org, the online portal of Ayurveda Medical Association of India, and the state committee member of Ayurveda Medical Association of India.
Dr. Nair is a regular speaker at Ayurveda-related conferences and has visited Germany to propagate Ayurveda. You can write directly to him-
rajesh@ayurvedaforall.com
Whatsapp – +91 9446918019, +91 8075810816
URLs: https://www.ayurvedaforall.com/
To give you a quick idea about Ayurvedaforall, we are a group of ayurvedic practitioners committed to propagating Ayurveda in its best tradition around the world. Our online store sells authentic ayurvedic formulations backed by professional advice. Now into the seventeenth year of operation, the site has helped us build a dedicated clientele which regularly uses our products and services as well as refers others to us. Needless to say, this has been achieved through our adherence to the highest standards of customer service and professional ethics.