21/05/2024
๐ฅ ๐๐ฌ๐จ๐ฅ๐ฉ๐๐๐ ๐ง๐ฅ๐๐๐ง๐ ๐๐ก๐ง ๐๐ข๐ฅ ๐ฆ๐ง๐ฅ๐๐ฆ๐ฆ ๐ฅ
Stress is a state of emotional or physical tension. While it may begin easily but it can lead to a variety of mental health issues. Stress arises as a result of situations that cause somebody to be frustrated, worried, or angry.
๐๐๐จ๐ฆ๐๐ฆ ๐ข๐ ๐ฆ๐ง๐ฅ๐๐ฆ๐ฆ
โก๏ธ High workloads, demanding deadlines, job insecurity, lack of control over work, and conflicts with colleagues or superiors can all contribute to stress.
โก๏ธ Money-related issues, such as debt, financial instability, or the inability to meet financial obligations, can be a significant source of stress.
โก๏ธ Difficulties within personal relationships, conflicts with family members, marital problems, or caregiving responsibilities can lead to stress.
โก๏ธ Significant life events such as moving to a new place, starting a new job, getting married, having a child, or experiencing the loss of a loved one can cause stress.
โก๏ธ Dealing with chronic illnesses, acute health problems, or managing the health issues of loved ones can create stress.
โก๏ธ Students may experience stress due to academic expectations, exams, assignments, and the pressure to perform well.
โก๏ธ Stress can be triggered by factors like noise, pollution, overcrowding, or living in an unsafe neighborhood.
โก๏ธ The constant exposure to a vast amount of information through technology and media can lead to stress and feelings of overwhelm.
โก๏ธ Setting unrealistic expectations for oneself, striving for perfection, or constantly seeking approval from others can create stress.
โก๏ธ Experiencing or witnessing a traumatic event such as an accident, natural disaster, or violence can lead to stress and post-traumatic stress disorder (PTSD).
๐๐๐๐๐๐ง๐ฆ ๐ข๐ ๐ฆ๐ง๐ฅ๐๐ฆ๐ฆ
โก๏ธ Fatigue and low energy levels.
โก๏ธ Headaches and migraines.
โก๏ธ Muscle tension and pain, including backaches and neck stiffness.
โก๏ธ Digestive problems such as stomachaches, indigestion, and irritable bowel syndrome (IBS).
โก๏ธ The weakened immune system leads to frequent illnesses and infections.
โก๏ธ Sleep disturbances, including insomnia or excessive sleepiness.
โก๏ธ Increased heart rate and elevated blood pressure.
โก๏ธ Changes in appetite, leading to overeating or loss of appetite.
โก๏ธ Hormonal imbalances, which can affect menstrual cycles and libido.
โก๏ธ Anxiety, excessive worrying, and restlessness.
โก๏ธ Irritability, mood swings, and agitation.
โก๏ธ Difficulty concentrating and making decisions.
โก๏ธ Memory problems and forgetfulness.
โก๏ธ Feelings of overwhelm and a sense of being overwhelmed.
โก๏ธ Lack of motivation and decreased productivity.
โก๏ธ Depression and feelings of sadness or hopelessness.
โก๏ธ Social withdrawal and isolation.
โก๏ธ Increased risk of developing mental health disorders, such as anxiety disorders or depression.
โก๏ธ Changes in eating patterns, such as emotional eating or loss of appetite.
โก๏ธ Increased use of substances like alcohol, to***co, or drugs as coping mechanisms.
โก๏ธ Decreased interest in activities and hobbies once enjoyed.
โก๏ธ Procrastination and difficulty meeting deadlines.
โก๏ธ Impaired judgment and decision-making abilities.
โก๏ธ Relationship conflicts and difficulties in personal and professional relationships.
โก๏ธ Withdrawal from social activities and reduced social interaction.
โก๏ธ Chronic stress can contribute to the development or worsening of various health conditions, including cardiovascular diseases, diabetes, gastrointestinal disorders, and autoimmune disorders.
โก๏ธ A weakened immune system leads to a higher susceptibility to infections and slower healing.
โก๏ธ Increased risk of mental health disorders, including anxiety disorders, depression, and burnout.
๐ง๐ฌ๐ฃ๐๐ฆ ๐ข๐ ๐ฆ๐ง๐ฅ๐๐ฆ๐ฆ
โก๏ธ ๐๐๐ฎ๐ญ๐ ๐๐ญ๐ซ๐๐ฌ๐ฌ
The bodyโs natural response to a new problem or challenge is acute stress. It occurs to everyone. Acute stress is generally not harmful to health.
โก๏ธ ๐๐ฉ๐ข๐ฌ๐จ๐๐ ๐๐๐ฎ๐ญ๐ ๐๐ญ๐ซ๐๐ฌ๐ฌ
This happens after a series of acute stress episodes. This occurs primarily when someone is frequently anxious or concerned about potential events. Physical health may suffer in severe cases of episodic acute stress.
โก๏ธ ๐๐ก๐ซ๐จ๐ง๐ข๐ ๐๐ญ๐ซ๐๐ฌ๐ฌ
Chronic stress occurs when a person has been under a lot of stress for a long time. Chronic stress can cause anxiety, cardiovascular disease, depression, high blood pressure, a weakened immune system, extreme tiredness, and physical health issues such as digestive issues, sleep disorders, and so on.
According to Ayurveda, three energies or doshas govern stress levels in our bodies : Vata, Pitta, and Kapha. The amount of stress in a personโs body is heavily influenced by these three energy levels (doshas). According to Ayurveda treatment for stress and anxiety, the majority of people have a bi-doshic constitution (Vata-Pitta, Pitta-Kapha, Vata-Kapha) in their bodies. These doshas can have an impact on their overall mental health.
๐ฉ๐ฎ๐๐ฎ ๐๐ผ๐๐ต๐ฎ :
This dosha allows us to think quickly, unlocks our creativity and innovation, and can improve our intuitive power. People with a dominant Vata dosha may encounter stressful situations in their lives. When dosha levels rise, one may experience fear, anxiety, insomnia, isolation, and other symptoms.
๐ฃ๐ถ๐๐๐ฎ ๐๐ผ๐๐ต๐ฎ :
Pitta dosha promotes determination, intelligence, competitiveness, and self-assurance. Individuals may become more angry, irritated, frustrated, or incompetent as their dosha levels rise. Sweating, heartburn, diarrhea, and hypertension can also increase Pitta dosha levels.
๐๐ฎ๐ฝ๐ต๐ฎ ๐๐ผ๐๐ต๐ฎ :
Kapha energy is associated with strength, steadiness, and dependability. People with a dominant Kapha tend to resist change and be stubborn in normally unpleasant situations. This may result in high levels of stress. Stress can manifest as comfort eating, lack of motivation, tiredness, lethargy, and other symptoms in people with a dominant Kapha dosha.
๐๐ฒ๐ฎ๐ซ๐ฏ๐๐๐ ๐จ๐๐๐๐ซ๐ฌ ๐ ๐ก๐จ๐ฅ๐ข๐ฌ๐ญ๐ข๐ ๐๐ฉ๐ฉ๐ซ๐จ๐๐๐ก ๐ญ๐จ ๐ฆ๐๐ง๐๐ ๐ข๐ง๐ ๐ฌ๐ญ๐ซ๐๐ฌ๐ฌ & ๐๐ง๐ฑ๐ข๐๐ญ๐ฒ ๐๐ฒ ๐๐๐๐ซ๐๐ฌ๐ฌ๐ข๐ง๐ ๐ข๐ฆ๐๐๐ฅ๐๐ง๐๐๐ฌ ๐ข๐ง ๐ญ๐ก๐ ๐ฆ๐ข๐ง๐, ๐๐จ๐๐ฒ & ๐ฌ๐ฉ๐ข๐ซ๐ข๐ญ.
โก๏ธ Establish a daily routine (Dinacharya) that includes regular wake-up and sleep times, meals, and self-care practices.
โก๏ธ Practice gentle exercise, such as yoga or walking, to promote physical and mental relaxation.
โก๏ธ Avoid excessive stimulation, including excessive screen time and exposure to loud noises.
โก๏ธ Create a calming and nurturing environment at home, incorporating elements like soothing colors, aromatherapy, and decluttering.
โก๏ธ Consume a wholesome and balanced diet that includes fresh, seasonal fruits, vegetables, whole grains, and lean proteins.
โก๏ธ Favor foods that have a calming effect on the nervous system, such as warm milk, herbal teas, and cooked vegetables.
โก๏ธ Limit or avoid stimulants like caffeine and alcohol, as they can exacerbate stress and anxiety.
โก๏ธ Include stress-reducing herbs and spices in your diet, such as ashwagandha, brahmi, tulsi, and turmeric.
โก๏ธ Certain Ayurvedic herbs and formulations are known for their calming and stress-reducing properties. Examples - Ashwagandha, Brahmi, Jatamansi, Shankhpushpi.
โก๏ธ Practice deep breathing exercises, such as Nadi Shodhana (alternate nostril breathing) and Sh*tali Pranayama (cooling breath), to calm the mind, reduce anxiety, and promote relaxation.
โก๏ธ Incorporate a regular pranayama practice into daily routine for optimal benefits.
Meditation and Mindfulness:
โก๏ธ Engage in regular meditation to quiet the mind, enhance self-awareness, and reduce stress and anxiety.
โก๏ธ Choose a meditation technique that resonates with you, such as mindfulness meditation, loving-kindness meditation, or mantra repetition.
โก๏ธ Practice mindfulness in daily activities, focusing on the present moment and cultivating a non-judgmental awareness of thoughts and emotions.
๐๐๐ง๐๐ก๐๐ค๐๐ซ๐ฆ๐ ๐ข๐ฌ ๐ ๐๐จ๐ฆ๐ฉ๐ซ๐๐ก๐๐ง๐ฌ๐ข๐ฏ๐ ๐๐๐ญ๐จ๐ฑ๐ข๐๐ข๐๐๐ญ๐ข๐จ๐ง ๐๐ง๐ ๐ซ๐๐ฃ๐ฎ๐ฏ๐๐ง๐๐ญ๐ข๐จ๐ง ๐ญ๐ก๐๐ซ๐๐ฉ๐ฒ ๐ข๐ง ๐๐ฒ๐ฎ๐ซ๐ฏ๐๐๐ ๐ญ๐ก๐๐ญ ๐๐๐ง ๐๐ ๐๐๐ง๐๐๐ข๐๐ข๐๐ฅ ๐๐จ๐ซ ๐ฌ๐ญ๐ซ๐๐ฌ๐ฌ ๐ฆ๐๐ง๐๐ ๐๐ฆ๐๐ง๐ญ.
๐๐๐ก๐ฒ๐๐ง๐ ๐ (Therapeutic Massage) :
Abhyanga involves a full-body massage using warm medicated oils. It helps release physical tension, improves circulation, calms the nervous system, and induces deep relaxation. The rhythmic strokes of the massage can also have a soothing effect on the mind.
๐๐ก๐ข๐ซ๐จ๐๐ก๐๐ซ๐ :
Shirodhara is a technique in which a continuous stream of warm oil or herbal decoctions is poured gently over the forehead. It helps calm the mind, relieve mental stress and anxiety, and promote a sense of tranquility. Shirodhara works directly on the nervous system and can be deeply relaxing and rejuvenating.
๐๐ฐ๐๐๐๐ง๐ (Herbal Steam Therapy) :
Swedana involves sitting in a steam chamber or receiving localized steam treatments. It helps open up the channels of the body, relax muscles, relieve stiffness, and encourages the release of toxins. Swedana can be combined with other Panchakarma treatments to enhance their effectiveness.
๐๐๐ฌ๐ฒ๐ (Nasal Administration) :
Nasya involves the administration of medicated oils or herbal preparations through the nasal passages. It helps clear the sinuses, improve mental clarity, and alleviate stress-related symptoms such as headaches and congestion. Nasya can have a calming effect on the mind and promote mental relaxation.
๐๐๐ฌ๐ญ๐ข (Medicated E***a) :
Basti involves the administration of herbal decoctions or oils through the re**um. It is considered one of the most important Panchakarma treatments for balancing the doshas and eliminating toxins. Basti treatments can help regulate the nervous system, promote emotional stability, and reduce stress-related symptoms.
