Ayurveda approach to Managing Stress
Stress is increasingly becoming part of our lives these days. Our lives are busier than ever . Deadlines stress us out. We all seem to have less time to do all the things we have to at work and at home. The advent of technology has made things worse.
What can Ayurveda offer to reduce our chronic stress levels and improve out health?
It is recognized that exposure to chronic stress can cause both psychological and physical illness.
We spend too much time in “flight or fight” mode and too little time in “rest and digest” mode. This leads to an accumulation of cortisol, the stress hormone in our bodies.
Ayurveda states that stress is a disturbance of the Nervous system, which is controlled by the vata dosha, which comprises space and air elements.
When these elements are disturbed, they cause a vata imbalance.
Typical symptoms restless mind, excessive thoughts or thinking too fast as well as difficulty focusing, overwhelm sensation, anxiety and fear nervousness and feeling a lack of control. This can lead to procrastination and not being in control.
You may notice sensitivity to loud noises or feeling on edge.
Another characteristic of a vata imbalance is irregular patterns within the body affecting sleep, energy levels, digestion, menstrual cycles and even mood.
You may experience neuromuscular symptoms such as muscle twitching, spasms, tingling sensations, or pains in the muscles.
Breathing patterns are affected with feelings of breathlessness, constriction in throat or chest which can lead to panic attack feeling, and dry cough.
How to reduce Stress caused by a Vata imbalance?
Firstly, focus on bringing in the other elements of Fire, Water and Earth into diet and lifestyle. This will balance the excess or disturbed air and space elements of Vata.
Fire element will bring heat and warmth as well as clarity of thought and focus.
Water element will balance the drying effect of Vata and keep the body hydrated and lubricated which will open channels of the mind.
Earth element will bring grounding and nourishment to the body and mind which is missing in Vata imbalance where the tendency is to feel light and “spaced out.” It will also bring structure and a solid foundation.
How to balance Vata.
- Consistency in daily routines of sleep, waking, digestion and elimination. This will bring the body back in tune to the normal circadian rhythms. Evening slowing down and unwinding in preparation for sleep.
- Plan gentle creative or self-care /mindfulness practices prior to bed e.g., Journaling / keeping a reflective diary.
- Getting off screens 1-2 hours before bed to avoid overstimulating our senses before bedtime. This is particularly important and often neglected.
- Plan to go to bed before 10-1030 pm.
- Morning routine for Vata requires a gentle slow start to the day.
- No coffee / caffeine drink – take hot water drink or herbal tea preparation. Continue this throughout the day to stimulate digestion. Adding a slice of ginger helps.
- Gentle Yoga practice such as Sun Salutation
- Consistent mealtimes.
- Grounding foods with grains, root vegetables, proteins, and good fats [ ghee, sesame oil or avocado oil]
10.Warming spices to stimulate digestion black pepper, salt, fresh ginger, and cinnamon.
11.Avoid processed food and consume local, seasonal, and organic foods.
12.Keep environment hot and avoid fans / AC
- Keep a room or space in the house for grounding / Yoga / meditation or breathwork.
Stress can also manifest through either pitta or kapha imbalance.
Pitta stress can manifest as symptoms of “burn out” .
Kapha stress can manifest as feeling “stuck in the mud” or feeling “tired all the time” with no energy.
How to reduce stress caused by a Pitta imbalance ?
Stress can also manifest through a Pitta dosha imbalance.
Pitta consists of the elements Fire and Water. Fire is the dominant element and can lead to overheating, explosive anger, loss of temper, overworking and frustration. All these emotions and feelings can lead to stress. It can manifest as heartburn, acid stomach, diarrhea, or overthinking, not being able to switch off, overcritical, tension, intolerance, and feeling of being burnt out.
It can manifest with skin problems such as rashes and itchiness or sharp headaches around the eyes.
How to balance Pitta
1.Bring in more air space and earth elements will balance Pitta.
2.Encourage an attitude of “go with the flow” and relax, have fun as in the expression “Chill out “.
3.Cooling qualities of foods such coconut, mint, coriander will balance the heat of Pitta.
4.Avoiding intense heating spices and flavours as well as stimulants such as caffeine.
5.Breathwork such as Shitali breathing where you breath cool air in through narrowed lips and out through the nose works by cooling effects as well as breathing relaxation. This is a quick effective way to calm yourself down if you feel like you are going to blow up or lose your cool.
Alternate nostril breathing works the same way.
6.The Earth element is introduced by simple activities such as walking in nature by water and barefoot preferably. This allows you to take your mind off the pressure issues and look beyond.
7.Gentle Yoga stretching practices to calm down the body and release any muscle tension that may be present.
How to reduce Stress caused by a Kapha imbalance?
Kapha is composed of the Earth and Water elements and people who have this dosha as a dominant one are regarded as less susceptible to stress. However, they are not immune to stress.
It presents as feeling sluggish digestion and elimination as well as foggy mind and slow thinking. Dwelling too much on the past and not being able to let go of upsetting memories including trauma.
Suppressing emotions leading to emotional overeating is a characteristic feature.
Other common features are lethargy, feelings of inertia, lack of motivation with physical symptoms of excess fluid retention or mucous and feeling congested or” stuck.”
How to balance Kapha
1.Kapha dosha balancing requires space, air, and fire.
2.Foods with these qualities include light airy foods such as sprouted beans or grains, or dry roasting grains prior to use. Cruciferous [ cross shaped] vegetables like broccoli, cauliflower, and cabbage.
3.We can add the fire element via hot fiery spices to stimulate digestion. Pepper, ginger, garlic, cayenne, and chili are good examples.
4.Activities which involve more movement – especially group activities which provide motivation which is often lacking in kapha imbalance states. Vigorous stimulating exercise especially first thing in the morning.
5.Breathwork which involves vigorous breath practices such as Lion bellow breaths and Kalibati breathing are best suited to kapha imbalance. These provide stimulating triggers to move kapha.
6.Performing chanting or healing mantras will also add more sensory stimulus to vata [ air and space] which has a balancing effect on kapha.
Summary
Vata stress is reduced by structure, routine, and grounding practices all of which encourage stability.
Opposite elements of Fire, Water and Earth in foods and daily activities.
Pitta stress is reduced by cooling and calming routines.
Introducing opposite elements of air, earth and space in food and activities.
Kapha is reduced by more movement and social activities getting more active and energized.
Focus on bringing in the opposite elements of air, space and fire into food and routines.
