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  2. Ayurvedic Tips to Reduce Stress

Ayurvedic Tips to Reduce Stress

The feeling we have when under pressure is stress. It has become an inevitable component of every person’s life in today’s era. Stress can be induced by several factors like environmental changes, extremes of temperature, high altitude, rage, anxiety, shock, grief, pain and so on. This can disturb one’s physical, mental, emotional and behavioral balance and may damage different parts of human body. Unhealthy food, irregular and improper routine and mental perturbations cause all types of morbidities. Ayurveda offers a beautiful perspective on stress management.1,2

Stress Management1,2,3 

  1. Dinacharya: An ideal daily routine is called the Dinacharya. Ayurveda takes into account the nature's master cycle and suggests activities to follow in dinacharya like Waking up an hour before dawn. Drink a glass or two of warm water. Brush your teeth and scrape tongue. Massage your body with sesame oil. Bath with fresh Practice Yoga and breathing exercises/Pranayam. Meditate for about 15 minutes. Have warm, nourishing and wholesome breakfast. Lunch should be taken between 12 and 1P.M. A short walk is recommended after lunch. Sleeping in the day is prohibited in Ayurveda. Dinner should be taken around 6 – 7 P.M, at two-three hours before bedtime. Walk to aid digestion. Massage soles of your feet before going to bed at 9.30 – 10.30 P.M. 
  2. Take a Bath: A bath calms nervous system which releases tension and soothes the mind. Additionally, you can add ⅓ cup Ginger powder and ⅓ cup baking soda to the water to facilitate relaxation and healing. This combination encourages proper circulation, sweating, and detoxification, and is soothing, which is very essential when stress is elevated. Use hot water for kapha and vata, and warm water for pitta. 
  3. Practice Oil Pulling: Swishing around in mouth and gargling with warm, untoasted sesame oil or medicated oil helps eliminate tension from the jaw, improves the sense of taste, and removes natural toxins from the mouth, teeth, and gums. 
  4. Abhyanga (Ayurvedic Oil Massage): This ancient practice of self-massage with oil help calm the nervous system, lubricate and rejuvenates the tissues, and promotes healthy circulation throughout the body. Also, the oil forms a protective sheath around body that can help to buffer the nervous system against stress. Every morning, before bathing, massage about ¼–½ cup warm organic oil into the skin. Biopurificatory measures like Shiodhara may also help destress. 
  5. Practice Nasya: The practice of applying medicated oil to the nasal passages is Nasya therapy. It soothes these delicate tissues, helps in unobstructed breathing, soothes accumulated stress, and supports mental clarity. Nasya should not be performed by pregnant or menstruating women. 
  6. Massage Your Feet Before going to Bed: This practice grounds the energy, soothes the nervous system, decreases stress, calms the mind, and helps in sound sleep. 
  7. Read an Uplifting or Inspiring Book: A good, inspirational read can help the entire system of body to relax and rejuvenate a bit. 
  8. Foster Good Relationships: Often engage in a good laugh, a loving connection, a reassuring hug, a sympathetic ear, and other encouraging relational signs that we are, indeed, supported. 
  9. Get Sufficient Rest: A sound sleep is very important to reduce stress. It has considerable restorative functions and plays a major role in repair and rejuvenation of tissues (in the brain and the body), but it also allows for the removal of metabolic wastes and natural toxins. 
  10. Exercise: The accumulated tension can be released by regular exercise. Other than tension, exercise is extremely crucial to move inactive mental and emotional energy, and improve the circulation. 
  11. Yoga and Meditation: Yoga moves prana in human body, helps to dissipate tension, clears stagnation, and encourages fluidity, both in the tissues as well as in the mental and emotional spheres. This capacity can be developed through the cultivation of passive awareness with the help of meditation, and a far healthier response to stressful situations can be informed. 
  12. Supportive Diet: A wholesome source of nourishment is essential, it is best to emphasize on healthy, whole foods that are rich in fibre and vitamins, and minimizing processed foods, stimulants like coffee, and refined sugars. 
  13. Rasayana therapy: Ayurveda mentions a number of herbs which promote health in the mind-body of an individual. These herbs specifically bolster the mind and the nervous system, and can help one to face our daily challenges with a sense of ease.  

References 

  1. Dr Balaji Deekshitulu P.V, Vedic Life Style In Stress Control, Innovare Journal of Health Sciences, Vol 2, Issue 2, 2014,1-3.
  2. Charak Samhita of Agnivesha. Vidhyotini Hindi Vyakhya- Sastry K & Chaturvedi G – Editors. Chaukhambha Bharati Academy, Varanasi 221001. Reprint 2011.
  3. Deepa Arora et al, Stress – Management: Leads From Ayurveda, Ancient Science of Life, Vol: XXIII(1) July, August, September 2003, pages 8-15.
  4. http://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/health-guides/an-ayurvedic-guide-to-stress-management/

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