Ayurvedic Practices for Stress Relief: Tips and Techniques

Stress is a natural response of the body against a threat. Surprisingly, the lifelong buildup of bad habits can also cause stress that we are unaware of. Stress management has become a fundamental concern that can be effectively accomplished with the help of Ayurvedic solutions. Ayurveda is the science of holistic healing. It concentrates on preventing diseases and finding a natural cure, including life-changing healthy habits. In the following article, you will find the most effective tips and techniques used in Ayurvedic practices for stress relief.

If you are looking for natural remedies for stress relief, you might have come across various Ayurvedic medicines online. Life Aveda offers 100% pure Ayurvedic medicine for stress and anxiety which has potentially helped thousands of individuals deal with stress. 

Ayurveda aims to prevent stress by avoiding factors that induce it and strengthening the body's ability to cope. The process involves lifestyle modifications, dietary interventions, and using Rasayana therapy (rejuvenating treatments). Rasayana therapy encompasses herbal remedies and dietary and behavioural guidelines to support overall health. Herbs used in Rasayana therapy enhance tissue quality (dhatus), boost immunity (Ojas), and balance metabolism (Agni). Regular use of Rasayana can help break the cycle of stress-induced diseases by improving the body's resilience. Rasayana herbs, like Ashwagandha and Brahmi, have shown promise in stress management due to their antioxidant, immunomodulatory, and adaptogenic properties.

Stress Explained By Ayurveda

Stress is the body's natural response to a new problem or challenge. Based on the severity, it can be acute, episodic acute, and chronic stress. Although stress is a mental condition, Ayurveda explains stress as a psychological issue and a condition affecting the entire body. When modern medications fail to relieve stress, Ayurveda advocates for a balanced management approach.

In Ayurveda, stress is referred to as "Sahasa" and is recognized as a contributing factor in the development of various diseases. Sahasa leads to "ojahksaya" (loss of immunity), increasing the body's susceptibility to illnesses. Ayurveda emphasizes on avoiding stress and advises managing it through proper diet, sleep, and lifestyle practices.

Key Stress Types:

Acute Stress

Acute stress is the body's normal fight or flight response during uncomfortable situations, such as being in the spotlight, public speaking, or facing an immediate threat, which can lead to acute stress. Acute stress can cause a rapid heart rate, sweating, and an adrenaline rush. Although acute stress is not life-threatening, it can cause major inconveniences, especially regarding professional performance. Acute stress that occurs during a major accident may lead to trauma.

Episodic Acute Stress

When acute stress comes and goes frequently, the affected individual becomes increasingly anxious about challenging moments in life and develops episodic acute stress. This stress mainly affects individuals working in fields of constant pressure and risks. Episodic acute stress could be dangerous in severe instances, such as for medical professionals or firefighters facing a high-risk situation.

Chronic Stress

Chronic stress is the result of long-term accumulated acute stress. Minor daily causes can contribute to its development, affecting most of the urban population. Ongoing work stress, daily domestic quarrels, unhealthy relationships, toxic habits, etc, can be the causative factors. Chronic stress is a silent killer that causes serious health issues like anxiety, depression, high blood pressure, heart problems, and abnormal digestive and immune systems. Its physical symptoms may appear as restlessness, fatigue, sleep disorders, unexplained body pains, and other health concerns.

Types of Stressors and Their Impact

Why is stress developed? The factors that cause stress are called stressors and can be differentiated as physical and psychological:

•   Physical (extreme weather, pollution, bright lights, poor diet, sleep deprivation)
•   Psychological (academic pressure, challenging work environment, social isolation, family conflicts, traumatic events, dealing with the loss of a loved one)

Effects of Dosha Imbalance Due to Stress

What about the stress that occurs even when an individual seems perfectly healthy and is not subject to any of the aforementioned stressors?

Ayurveda has the answer to this. According to Ayurveda, major stressors are unhealthy routines that cause an imbalance of doshas (Vata, Pitta, and Kapha). The three doshas can also affect one another, causing an ongoing series of unexplained ailments that range from minor to serious. Vata dosha is affected mostly by physical stress, while the Pitta and Kapha doshas are affected by both physical and psychological stressors.

Ayurvedic Practices For Stress Relief

Ayurveda is a holistic healing practice that offers stress relief via a natural route. It administers natural remedies and healthy habits to help the body prepare to deal with stressors. Ayurveda provides natural and time-tested practices for stress relief. Here are the top tips and tricks of Ayurvedic practices for stress relief:

Ayurvedic Diet for Stress Relief

Diet plays a significant role in overall well-being. The Ayurvedic diet has been followed for thousands of years. Ayurveda strictly mentions the influence of troublesome food in our daily diet. The imbalance of doshas can be caused by eating specific food, which can further trigger stress. Minor indulgence in cravings is not harmful once in a while, but making it a daily habit potentially disturbs your physical and mental well-being. The doshas imbalance can be corrected by taking food that suppresses your dominant dosha. Based on your dosha, you should set up a healthy eating plan. Focus on whole foods and minimize intake of processed foods that create an imbalance in doshas. Ayurveda suggests taking certain foods that help balance each dosha:

•   Vata:

The Vata dosha signifies air and space and maintains electrolyte balance in the body. People with dominant Vata dosha experience an interruption in their Vata dosha balance when they consume unhealthy food. As a result, they experience digested disorders, fatigue, and anxiety issues. Ayurveda suggests balancing the Vata balance with food that provides a stabilized energy source. Warm, moist, and grounding foods like cooked grains, root vegetables, nuts, and seeds are the best choices.

•   Pitta:

The pitta dosha is the energy of fire and water. Its imbalance affects hunger, thirst, anger, sleep patterns, and body temperature. For out-of-balance Pitta dosha, Ayurveda suggests moderate intake of cooling and calming foods. Some of the best Ayurvedic food items for Pitta balance are beans, dairy, ghee, coconut oil, herbal tea, and cooling herbs/ spices (fennel, coriander, cardamom, etc.).

•   Kapha:

The Kapha dosha signifies the energy of water and earth. Its imbalance can be identified by symptoms such as slow bowel movements, weight gain, lethargy, emotional imbalance, etc. Its balance promotes joint function. Whole, freshly cooked, warm foods and adding heating spices (chilli, ginger, cinnamon, cumin, etc.) to your food can help balance your Kapha dosha.

In addition to dietary changes, proper meal timing and mindful eating practices can correct dosha imbalance. Adopting an active lifestyle and eating small portions of meals throughout the day can make a big difference in the long run.

Herbal Remedies

Ayurvedic herbs offer a variety of health benefits, including protecting your body from diseases, improving mental health, and regulating digestion. Some Ayurvedic herbs backed by science include Life Aveda's Ashwagandha products (Premium De-Stress and Premium Ashwagandha Capsules). Other herbs recommended for stress relief are Brahmi, Shatavari, Gotu kola, Jatamansi, Tagar, and Chamomile. Get the best ayurvedic medicine for stress and anxiety at Life Aveda. 

Although Ayurveda offers holistic health benefits, its likeness must be checked. Everybody reacts differently to Ayurvedic products, and not all herbal remedies might be suitable. Before starting to implement herbal remedies, it is important to take expert advice from a healthcare professional.

Adaptogens

Adaptogens are plant-based compounds that may reduce the adverse effects of stress. Studies have demonstrated that the phytochemicals in adaptogens show neuroprotective activity such as central nervous system stimulation, anti-depressive, anti-fatigue, etc. Adaptogens have also been shown to increase mental work capacity during times of stress, mental exhaustion, and lack of attention. They help the body restore the dosha balance. Examples of plant-based adaptogens are Ashwagandha, tulsi, turmeric, ginseng, goji berries, mulethi, etc. Adaptogens have potent effects and are advised to be used in moderation. Take an expert opinion from a naturopathic physician about the optimal dosage and the results you hope to achieve with adaptogens.

Daily Routines for Stress Management

Ayurveda suggests maintaining a healthy daily routine (dinacharya) for stress management. Making small, healthy changes in your daily routine can help maintain dosha equilibrium. Wake up early and go to bed at a specific time every day. Maintain a consistent active schedule in between. Your morning rituals must include calm and self-soothing activities like Abhyanga (therapeutic oil massage). Try to stay active throughout the day, even if you have a desk job or a stationary schedule. Get up and move around for a few seconds now and then. Do not stay seated or reclined for extended periods. Your evening rituals must include unwinding practices, such as eating a light and healthy dinner, relaxation techniques, meditation before bed, etc.

Yoga

Yoga plays a significant role in mental health improvement. The breathing techniques in yoga promote psychological and physical relaxation that helps reduce stress. The various yoga poses increase flexibility, enhance awareness, boost focus, relieve emotional tension, and alleviate anxiety. Yoga exercises also promote the release of the happy hormone called endorphins, which help you cope with stressful situations. Yoga postures recommended for stress relief include Pranayama, Marjaryasana (Cat-cow pose), Balasana (Child's Pose), Shavasana (Corpse Pose), Viparita Karani (Legs up the wall pose), etc.

Pranayama

Pranayama consists of the Ayurvedic practice of controlled breathing techniques. The prolonged inhalation, holding, and exhalation timing strengthens lung function and relieves stress. Ayurveda suggests that Pranayama connects the body and mind, culminating in numerous benefits such as stress release, improved sleep quality, increased concentration, and blood pressure regulation. Pranayama techniques that calm the mind include slow and fast breathing techniques:

•   Slow breathing pranayama: Nadi Shodhana, Pranava, Savitri, Ujjayi, Bhramari.
•   Fast breathing pranayama: Kapalabhati, Bhastrika, Kukkriya

Effective and consistent incorporation of yoga and Pranayama in your daily life can help you manage stress naturally. You only need a quiet space, knowledge of the correct poses, and a disciplined daily routine.

Meditation and Mindfulness Practices

Meditation is the Ayurvedic practice of increasing focus and self-awareness. It includes chanting mantras or simply doing concentration-boosting exercises in a peaceful surrounding. It has numerous health benefits that also include stress relief. Meditation helps you clear your thoughts and reverse your stress response. When you meditate regularly, your body learns to use oxygen more efficiently, improving your heart rate, blood pressure, and immune system. Meditation involves simple mindfulness techniques that help you calm down in stressful situations and also protect you from the physical effects of stress, such as:

•   Headaches
•   Shortness of breath
•   Fatigue
•   Neck, shoulder, or back pain
•   Chest pain
•   Irregular sleeping patterns
•   Digestion problems
•   Loss of sexual desires
•   Increased affinity to catching flu
•   Increased sweating

Aromatherapy

Aromatherapy involves taking in the health benefits of essential oils via either diffusion (steam inhalation) or topical application (taking an oil massage or bath). Essential oils are made from various plant parts, including herbs, flowers, petals, peels, tree bark, etc. The fragrance imparted by the essential oils comes from its essence. Common essential oils used in aromatherapy are chamomile, lavender, bergamot, angelica, palmarosa, basil, sandalwood, geranium, valerian, etc. Aromatherapy has been in practice for stress alleviation for thousands of years. It delivers stress-relieving results and improves sleep quality, eases depression, reduces anxiety, induces relaxation, fights off harmful bacteria, pain relief, etc.

Essential oils in aromatherapy for individual dosha balance:

•   Vata dosha: geranium rose, sweet orange, frankincense, mint, sandalwood, lavender, ginger, etc.
•   Pitta dosha: Chamomile, gardenia, jasmine, mint, rose, etc.
•   Kapha dosha: Rosemary, basil, sage, eucalyptus, cedar, peppermint, anise, ginger, etc.
•   Blending oils based on individual dosha needs.

Panchakarma Therapy

Panchakarma therapy offers deep nourishment of mind, heart, and spirit. It aims to cleanse the body of imbalanced doshas or ama (toxins). Panchakarma therapy has deep ancient Ayurvedic roots. It consists of two preparatory and five detoxification and cleansing procedures.

Preparatory therapy

The body is first prepared for panchakarma by taking an appropriate dosage of medicated ghee for a certain period. The process supposedly loosens up the toxic substances in the body cells. The next step involves liquefying the toxins with the help of medicated oils or herbal steam.

Purgation therapy

Panchakarma therapy is the purgation treatment that comes after the body has finished with the preparatory therapy. Five Panchakarma treatments facilitate thorough cleansing and detoxification:

Vamana (Vomiting)

Vamana therapy targets the Kapha dosha. It removes Kapha toxin from the body and cleanses respiratory tract disorders such as colds, asthma, sinus, and bronchitis.

Basti (Enema)

Basti treatment is for individuals afflicted with Vata dosha imbalance. The colon is thoroughly cleansed of toxins, and the person feels instant relief.

Virechana (Laxatives)

Virechana is a very effective Panchakarma therapy for purifying the gallbladder. It is also recommended to treat other disorders, such as skin and digestive disorders.

Rakta Mokshana (Blood-letting)

Rakta Mokshana treatment includes blood detoxification using surgical instruments. It purifies the blood and removes toxins from the body.

Nasya Karma (nasal-administration)

In this treatment, herbs are inhaled through the nose, clearing the nasal pathways and opening up the lungs. The fragrant essential oils detoxify the body from all impurities and calm the nerves.

Ayurveda's Answer for Long-Term Stress Management

Along with adopting Ayurvedic practices for stress relief, a healthy daily routine must also be followed. For long-term stress management, maintaining a consistent sleep schedule is vital. An individual with an adequate sleep cycle is less likely to get afflicted by stress triggers. In addition to abstaining from dosha-provoking food items and ill habits, there should be limited exposure to overstimulation, such as noise and technology. Try to sleep early without using any technological tools such as smartphones or laptops. When you engage your brain in self-relaxation, you won't need distractions to take your mind off stress. Stress relieving practices also include building a healthy support system around you. Embrace nurturing positive relationships and keep away from those that lead you to self-doubt and self-harm. 

Looking for high-quality Ayurvedic medicines online?  

Try Life Aveda's Ayurvedic Stress Relieving Products:

•   Premium De-Stress  (Anxiety capsules): Ashwagandha, Brahmi, Jatamansi, Tagar, Chamomile, Lemon Balm
•   Premium Ashwagandha Capsule: Ashwagandha
•   Premium Brahmi Capsules: Brahmi
•   Gotu Kola Capsules: Gotu Kola
•   Melatonin Tablets (ayurvedic medicine for stress and anxiety): Valeriana wallichii, Nardostachys jatamansi, Chamomile extract.

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