Manage Stress before it is too late

Two fold aims of Ayurveda

TO MAINTAIN AND

PROMOTE THE HEALTH OF
THE HEALTHY
TO TREAT THE DISEASES OF
THE SICK
 Health according to Ayurveda
A person whose
 All the three Doshas(Humors) are in equilibrium
 digestion is excellent
 Body tissues perform their normal functions
Excretory Functions are perfect
Whose soul, sensory & motor organs , and mind are in
optimum happiness/health
 The Three Humors(Doshas)
The human body is controlled by three divergent
functional entities. They cannot be seen. They can be felt,
studied, treated. To know them one must acquaint with
the functions and properties allotted to them. These
three Doshas are:
Vata: Musculo-skeletal functions: all
movements
Pitta: Digestive functions
Kapha: Union anywhere in body&
Lubrication
 Properties of mind
Satva: Imparts knowledge

Rajas: Imparts activity and ambitions

Tamas: Blocks true knowledge, imparts

bad thoughts and sluggishness
 Stress
 “Stress" difficult to define
 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.
BENEFITS OF STRESS MANAGEMENT FOR
ORGANIZATIONS.
 Reduced turnover (loss of valuable

employees costs a great deal of time

and money to replace)
 Reduced sick leave, workers

compensation and medical costs

 Increased morale and decreased

conflict, dissatisfaction
 Enhanced performance, reduced

errors, mistakes, accidents

POSSIBLE PHYSICAL DISORDERS CAUSED BY
OR EXACERBATED BY STRESS:
 Hypertension
 Cardiovascular disorders
 Migraine and tension headaches
 Cancer
 Arthritis
 Respiratory disease
 Ulcers
 Colitis
 Muscle tension problems.
 Definition of Stress

STRESS is the body’s response to

any demand put upon it
Dr Hans Selye
 Causes of Stress : two types
 External stressors: include adverse physical conditions: pain
or hot or cold temperatures, 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.
 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.
TYPE A BEHAVIOR PATTERN
ASSOCIATED WITH
CORONARY RISK.
 Aggression
 Irritation
 Anger
 Impatience
 Hostility
 RECOGNIZING STRESS

 Physical Signs
 Behavioral Signs
 Emotional/Thinking Signs
 Type of stress

Stressors can also be defined as

1. Short-term (acute)
2. Long-term (chronic).
 Common manifestations of stress

 DIGESTIVE SYSTEM. stomachache or diarrhea. This happens because stress

hormones slow the release of acids 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.
Increased risk factors for both heart attacks and strokes.
 Other systems. Stress worsens many skin conditions — such as psoriasis,
eczema, acne — and can be a trigger for asthma attacks.
PHYSICAL SIGNS AND SYMPTOMS OF
STRESS
• Increased heart rate
• Palpitation
• Hypertension
• Excessive sweating:palms
• Tightness of the chest
neck, jaw and back
muscles
• Headache
• Diarrhea
• Constipation
• Urinary hesitancy
• Tremors, twitching
• stuttering and other
speech difficulties
• Nausea; vomiting
• Sleep disturbances
• Fatigue; shallow
breathing
• Dryness of the mouth or
throat
• Susceptibility to minor
illness, cold
hands,itching
 BEHAVIORAL SIGNS AND SYMPTOMS OF
STRESS
Smoking Withdrawal
Aggressive Behaviors Listlessness
Increased Alcohol Hostility
Drug Use Accident-proneness
Carelessness Nervous Laughter
Under-eating Compulsive Behavior
Over-eating Impatience
EMOTIONAL DISORDERS CAUSED BY OR
EXACERBATED BY STRESS

 Anxiety
 Panic attack
 Depression
 Adjustment disorders.
 ATTITUDES
THAT ARE AT
"High Risk for Burnout"
 Having very high ideals
 Always getting impatient/annoyed with others
 Feeling only your ideas are RIGHT!
 Blaming yourself ("shoulding on yourself")
 Having a tendency to always blame others
 Feeling equally upset with minor hassles, etc. vs.
something more serious
 Feeling you have more and more to do and less and
less time to do it in
 Accepting social obligations that you know you will
not have time for later
 Spending more time and energy on trivial tasks while
avoiding the more difficult ones
 Restoring health means what?

Bringing EQUILIBRIUM in :
Doshas (Humors)
Agni (Digestive power)
Dhatus (Body tissues)
Malas (excretory products)
Happiness of the soul, mind and sense
organs
 MANAS DOSHA
Sattva: laghutva, prakash, chaitanya,
harsha, Uttam buddhi

Rajas: Ati- kriyasheela, Uttejaka,

Iccha-utpatti, Akanksha

Tamas: Guru, Sthir, Achetan, Nishkriya

and a sign of Jadata.
 SATTVA
(MANASIK STARA OR MENTAL MAKE UP)
1. Pravar Sattva
2. Avar Sattva: More prone for stress
borne diseases: prone to: vishad,
Unmad, Moorchha, Bhrama
3. Madhyam Sattva
 React or Deal

• Watch more TV
• Over/under eat • Exercise
• Blame others • Eat properly
• Smoke, drink, drug use • Talk tofriend/
counselor
• Drive toofast/reckless • Join a support
• Withdraw group
• Be active with
family
 Dharneeya & Adharneeya Vega
Dharneeya:
1. Manasika: Lobha Shoka Bhay, Ahankar,Krodha,
Moha, Dwesha
2. Vachika : Heena, Ati & Mithya yoga
3. Kayika: Those acts which harm others like Theft,
Violence etc.
Adharneeya:
Thirst, Sleep, Hunger, Urge for Urine, Urge for
Stool, Urge for Jrimbha, Urge for Sex(Kameccha)
 Sadvrutta

Personal
Religious
Ethical Social rules
Diet
Threat removal
 Deal with stress

• Music
• Hobbies
• Play
• Learning
• Vacation
Hobbies reduce stress
 Types of therapy

 Subsidence or palliative therapy (Shaman)

This involves the use of various drugs,
exercise regimens, dietary regimens, and
other methods.
Purificatory methods (Sodhan).
This involves the five methods of
Biopurification
 The Five Methods Of Bio-purification
(Panchakarma)

 Vaman (Induction of Emesis)

 Virechan (Purgation)
 Nasya (Nasal medication)
 Basti (Medicated Enematas)
 Rakta mokshan (Blood letting)
 Management of Manas roga
(1) Nidana parivarjana Chikitsa
(2) Daiva vyapasraya Chikitsa
(3) Sattva vajaya Chikitsa
(4) Yukti vyapasraya Chikitsa
(5) Naisthiki Chikitsa
 SATVAVAJAYA MANAGEMENT
 Sattvavajaya chikitsa is aimed at the control of
mind.One should keep himself established in his
ownself after knowing the real nature of the soul &
attaining the height of spiritual wisdom (Ch.Sha:
3:21).
 Charaka defines the sattvavajaya as a method of
control of mind by restraining or with drawing it from
unwholesome 'arthas' (objects) (Ch. Su.11: 54). This is
achieved by spiritual knowledge, philosophy fortitude,
remembrance & concentration.
 DAIVA VYAPASRAYA
MANAGEMENT
Methods of DivineTherapy
 Mantra, Aushadh, Mani, Hom, Mangal Karma,

Upahaar, Bali, Prayshchit,Upavaas, auspicious

rites, pilgrimages & such other methods (Ch.Su.
11:54).
 These treatments would act by (1) purification of

the mind & body (2) Reducing the mental

tension (3) Helping the person to control over
his mind & (4) Alleviating the abnormalities of
mind.
Sattva-avjay Management
 GAD
 Dr. Hans Selye “father of stress research,”
discovered that hormones participate in the
development of many degenerative diseases.

Hormonal responses aid adaptation to

environmental change or stimuli; but they are
sometimes the cause of disease, especially if the
state of stress is prolonged or intense.

When this occurs, the body goes through the

three stages of what is called the "general
adaptation syndrome."
 Stage One: Alarm-
Cortisol release
 This stage has to function normally as it generates a
number of critical metabolic responses for any person.
 Release of the stress hormones, adrenaline and cortisol,
occur in this stage. Cortisol has wide ranging effects on
tissues throughout the body.

1. Immunosuppressive effect.
2. Negative impact on energy regulation.
3. Decreases the movement of glucose from the
bloodstream into muscle cells (and several other types of
cell). This is meant to be a protective response,
conserving blood glucose for essential functions, such as
brain activity. However, during any prolonged stress,
cortisol decreases the availability of this energy.
 Stage Two: Resistance
 This is the stage where adaptive
changes take place.
 Increased fitness is a perfect example
of an adaptive response to physical
stress.
 When the adaptation occurs, the
individual returns to "homeostasis" or
normal equilibrium. However, each
individual’s capacity to adapt is limited
and completely unique. Overwhelm the
individual’s adaptive capacity, and you
risk illness or injury. That’s when you
enter the final stage – exhaustion.
 Stage Three: Exhaustion

This stage is characterized by

the observed onset of symptoms
of fatigue, including injury or
illness.
 Adaptogens

Adaptogens do not block the stress

response; rather, they smooth out the
roller coaster highs and lows associated
with the stress response. This
conserves valuable energy in the alarm
phase for use in the resistance phase.
 Adaptogens
 Adaptogens have the most broad-spectrum
healing properties of any medicinal plant.They
specifically relieve stress.

 The main effects of adaptogens are an increased

availability of energy during the day, a
reduction of stress feelings, increased
endurance, greater mental alertness, and
deep and restful sleep. Adaptogens also
significantly accelerate the recovery process after
illness and sports activities.
 Herbs of adaptogenic
properties

 Ashwagandha (Withania somnifera)

 Brahmi (bacopa monniera)
 Shankh pushpi (Convolvulus pluricaulis)
 Vacha (Acorus calamus)
 Madhuyashti (Glycrrhiza glabra)
 Amrita(Tinospora cordifolia)
 Amalaki (Embelica officinalis)
 Mandukparni(Hydrocotyle asiatica)
 Tulsi(Ocimum sanctum)
 OCIMUM SANCTUM
Anti stress, fevers, Fights Viral infections, Immunomodulant,
Cough & cold, leaves juice 10-15ml.
 OCIMUM SANCTUM on noise induced changes in
plasma corticosterone level

Sembulingam K, Sembulingam P, Namasivayam A.

Department of Physiology, Sri Ramachandra Medical College & Research
Institute, Porur, Madras.

Ethanol extract of leaves of ocimum

sanctum have shown antistressor actions
against acute and chronic noise stress in
albino rats. Chromic exposure (4 hr daily
for 30 days) to noise with same intensity
reduced the hormonal level significantly.
Treatment of animals with ethanol extract
of Ocimum sanctum prevented the changes
in plasma level of corticosterone.
 WITHANIA
SOMNIFERA
Good for Stress related &
Degenerative diseases:
Adaptogenic, promotes mental
& physical endurance, potent
a Stress-reliever, Vitalizer.
Delays aging process & helps
in degenerative diseases like
Arthritis, General debility,
Hypertension.
Dose: Dried stem & root
powder 3-5 Gms. Twice daily.
Neuroprotective effects
Withania somnifera
 Withania somnifera
 Thionin stained serial coronal sections (7 microm)
of brain passing through the hippocampal region
of stressed rats (E(1) group) demonstrated 85%
degenerating cells (dark cells and pyknotic cells)
in the CA(2) and CA(3) sub-areas. Treatment with
W. somnifera root powder extract significantly
reduced (80%) the number of degenerating cells in
both the areas. The study thus demonstrates the
antistress neuroprotective effects of W. somnifera.
Bacopa monieri
 BRAHMI, JATAMANSI
 Evaluation of comparative and combined depressive
effect of Brahmi, Shankhpushpi and Jatamansi in mice.
Indurwade NH, Biyani KR.

 Chronic Effects of Brahmi (Bacopa monnieri) on Human

Memory.
Roodenrys S, Booth D, Bulzomi S, Phipps A, Micallef C,
G Dip App Psyc, Smoker J.
Department of Psychology, University of Wollongong,
Woolongong, Australia

 B. monniera may improve higher order cognitive

processes that are critically dependent on the input of
information from our environment such as learning and
memory.
CENTELLA ASIATICA
 CENTELLA ASIATICA

 Memory
 Circulatory Support varicose veins, venous
insufficiency
 Wound Healing scars, burns, ulcers
 SHANKHAPUSHPI
 Indications:
The plant is memory-improving drug. It is
used as a psycho-stimulant and tranquilizer. It
is reported to reduce mental tension. The
ethanolic extract of the plant reduces total
serum cholesterol, triglycerides, phospholipids
and non-esterified fatty- acids.
Panchakarma for
stress
Very popular
Specific Panchakarma

 Shiroabhyanga
 Shirodhara

 Shirovasti

 Sarvanga Abhyanga
 PROGRAM 1
THE 7- DAY PROGRAM is geared
towards revitalising an individual.
Any prevalent weariness and
fatigue can be cured by
administering medicated herbal oils
during the daily sessions of oil
therapy. Internal medication as well
as the prescribed yoga postures
lead to a feeling of vitality and well-
TAJ being.
CALICUT
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