Stress Management

The term "stress" is difficult to define and may mean different things to different people in different circumstances. Stress is the uncomfortable gap between... how we would like our life to be and how it actually is .if this gap is persistent (or even worse: growing) - despite our efforts to reduce it then our mind feels uneasy, restless, disturbed, agitated, frustrated, tense, heavy or strained, we are said to be under stress.

We are living in the society in which worries, stress and strain are too rich. Worries about security, economic difficulties, and emotions are becoming more common and will effect on health and longevity of life. Body and mind, are subjected to more stress.

It is important to target the etiological factors while managing such cases. Therapies aim to bring the mental and physical conditions to normal state. Nevertheless, one must be careful not to create imbalance in other factors to avoid negative and adverse effects.

The causative factors of stress are broadly divided into two types

1. External stressors
   include adverse physical conditions (such as pain or hot or cold temperatures) or stressful psychological environments (such as poor working conditions or abusive relationships), rules, regulations, "red tape," deadlines. It also includes major life events: death of a relative, lost job, promotion, insults, being ignored etc
2. Internal stressors
   can also be physical (infections) or psychological.
   Lifestyle choices: caffeine, not enough sleep, overloaded schedule.
   Negative Thinking: Pessimism, self-criticism, over-analyzing.
   Mind traps: unrealistic expectations, taking things personally, exaggerating, rigid thinking.
   Stressful personality traits: perfectionist, workaholic, pleaser.
   Vata and Pitta constitution people.

Stressors can also be defined as short-term (acute) or long-term (chronic).

1. Acute Stress
   Acute stress is the reaction to an immediate threat, commonly known as the fight or flight response. The threat can be any situation that is experienced, even subconsciously or falsely, as a danger. Common acute stressors include: noise, crowding, isolation, hunger, danger, infection, and imagining a threat or remembering a dangerous event. Under most circumstances, once the acute threat has passed, the response becomes inactivated and levels of stress hormones return to normal, a condition called the relaxation response.
2. Chronic Stress
   Frequently, however, modern life poses on-going stressful situations that are not short-lived and the urge to act (to fight or to flee) must be suppressed. Stress, then, becomes chronic. Common chronic stressors include: on-going highly pressured work, long-term relationship problems, loneliness, and persistent financial worries.

Digestive system - It's common to have a stomachache or diarrhea during stress. This happens because stress hormones slow the release of stomach acid and the emptying of the stomach. The same hormones also stimulate the colon, which speeds the passage of its contents. Chronic stress can also lead to continuously high levels of cortisol. This hormone can increase appetite and cause weight gain.

Immune system. Chronic stress tends to dampen the immune system, making one more susceptible to colds and other infections.

Nervous system. If fight-or-flight response never shuts off, stress hormones produce persistent feelings of anxiety, helplessness and impending doom. Oversensitivity to stress has been linked with severe depression, possibly because depressed people have a harder time adapting to the negative effects of cortisol. The byproducts of cortisol act as sedatives, which contribute to the overall feeling of depression.

Cardiovascular system. High levels of cortisol can also raise your heart rate and increase your blood pressure and blood lipid (cholesterol and triglyceride) levels. These are risk factors for both heart attacks and strokes.

Other systems. Stress worsens many skin conditions — such as psoriasis, eczema, hives and acne — and can be a trigger for asthma attacks.

Providing understanding and guidelines for balance in body, mind and spirit, Ayurveda gives us Panchakarma Therapy as well as herbal healthcare to maintain the 'Tridoshas' in balance Some among several useful Ayurvedic procedures to treat mental stress and strain are :

• Siro vasti
• Siro pich
• Siro dhara
• Siro abhyanga
• Samshamana with medhya medicine
• Abhyangam (oil massage) with aroma oils
• Reassurance

The procedures done are depending on the involvement of dosha, patient?s prakriti and patient?s tolerability to the procedure.

The drug used in the treatment are mostly medhya drugs or medhya rasayanas which are believed to act as specific molecular nutrients for the brain affording a better mental health leading in turn to alleviation of the behavioral alteration and to cope up day to day stress. The herbs of adaptogenic properties are Ashwagandha (Withania somnifera), Brahmi (bacopa monniera), Shankh pushpi (Convolvulus pluricaulis), Vacha (Acorus calamus), Madhuyashti (Glycrrhiza glabra), Amrita(Tinospora cordifolia), Amalaki (Embelica officinalis) etc.

Ashwagandha ghrita, Brahmi ghrita in dosage of 5gm with hot milk and Amrut Bindu nasya is of great help.

Yoga - Progressive deep relaxation, i.e., Shavasana (Corpse posture) brings about a relaxed state of mind and practicing it daily is very useful in reducing stress. Daily practice of 'Yoganidra' is also useful for making your mind calm and tension free.

Shiro dhara
Popularly known as third eye treatment of lord Shiva, atherapeutic Marma head massage with herbal oils is done and herbal oil, medicated milk or herbal decoction is poured in gently and steadily over the forehead in a continuous stream using a special rhythmic swaying movement. This results in a fantastic sense of deep relaxation and inner peace. It works on cerebral system, helps in relaxing the nervous system and balancing the Prana Vayu around the head. It improves the function of five senses, helps in insomnia, stress, anxiety, depression, hair loss, fatigue, imbalance of Vata and makes one calm and fresh.

Shirodhara is a purifying and rejuvenating therapy designed to eliminate toxins and mental exhaustion as well as relieve stress and any ill effects on the central nervous system. Shirodhara is a unique form of ancient therapy of pouring oil on the forehead from a specific height and for a specific period continuously and rythmatically allowing the oil to run through the scalp and into the hair. This is a subtype of Murdha taila which means keeping the medicated oil on the head region. The types of Murdha taila other than Shirodhara are Shiro Abhyanga, Pichu And Shiro Basti. So the concept of shirodhara is mainly concerned with the application of oil though the other liquids are also used for the therapy but they are associated with specific clinical conditions.

Indications:

• Vata disorders ( stress and strain)
• Insomnia
• Epilepsy
• Various mental disturbances

Other disorders like migraine, sinusitis, ear and eye disorders also respond well to shirodhara treatment.

Shiro basti
shiro Basti is administered on the head through the use of a specialized leather container resembling a hat. This type of Basti improves the functioning of prana vayu and revitalizes sensory functioning. It also promotes Pathogenic secretions in the para-nasal sinus zone which reduce vascular congestion in the brain. Shiro Basti is extremely useful in vascular headaches, severe stress and anxiety, schizophrenia, obsessive-compulsive disorders, memory loss disorientation, glaucoma and sinus headaches.