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So much has been written on stress, yet so little is done to root it out from the humanity. Mental stress today is the worst enemy of human health and well-being. It is deadlier than the deadliest disease as it affects the mind and emotions which control the whole body.

The modern civilisation has made great strides in providing material comfort to the human being. But along with the good things also come the bad things. Stress is one such by-product of the modern life.

The present economic condition triggered by last year’s meltdown is having far-reaching effects in the lives of everyone in the world. Common people are passing sleepless nights. The anxiety of loosing jobs or getting under-paid salaries has given rise to a lot of stress.

Considering the above, I think it is high time that we should turn to Ayurveda, the most ancient medical system in the world, to find solutions to the burning problems of the mankind, including stress.

Anatomy of Stress
According to Ayurveda, stress is a state where the mind is imbalanced. It can be brought about by many reasons such as financial concerns, family problems, work-pressure and so on. Stress can also be brought about by environmental factors, such as insufficient natural light and air, chemicals from food and the intake of stimulants, including caffeine, tobacco and alcohol. Let us try to know about the mind in the light of Ayurveda.

The mind is considered to be balanced when it is not agitated and is firm and stable. When the mind is in a stable state, the individual has the maximum potential to act or behave in ways that continue to keep the mind in that state. An imbalanced mind, however, will only give rise to indecision and stress.

More specifically, the mind has three Gunas (states). They are Sattva (knowledge, purity), Rajas (action, passion) and Tamas (inertia, ignorance). Mental disorders or imbalances are caused when Sattva decreases and Rajas and/or Tamas increase(s). As Sattva decreases, mental strength, determination and the power to discriminate (to distinguish right from wrong) also decrease. When such a state is prolonged, the mind becomes stressed. This may then lead to other mental disorders like anxiety, depression, fear and nervous debility.

In this jet age, each one of us is exposed to some amount of stress. Some of us can handle stress in a better way than others. In our own lives we come across situations when we can efficiently deal with high amount of stress. There are also occasions when even a little stress is difficult to overcome. This depends on the quantity of Sattva we have at a particular time. When situated in a state of high Sattva a person is calm, thoughtful, patient and tolerant and demonstrates a high positive attitude. On the other hand, high levels of Rajas and Tamas lead to a state of hopelessness, despair, impatience, fear and anxiety. In such a situation, a person becomes confused, lazy and weak in mental power. Such a person demonstrates a negative attitude, and is unable to deal with mental stress.

Energising the Mind
To conclude, one should try to attain the state of high Sattva and minimise Rajas and Tamas. Rajas and Tamas also have a role in various functions in the body like action (passion) and sleep. When Sattva is in abundance, the functions of Rajas and Tamas are positive and constructive. In this state they help us in attaining a state of balance or health.

For example, while expressing anger or negotiating a business contract, you do express passion (Rajas) but if Sattva is high, one can come back to the balanced state. In other words, negative emotions appear only externally and will not harm your mental health. In the decreased state of Sattva, the functions (actions) become negative and create a state of imbalance. In this state the person is overcome by Rajas or Tamas and may express destructive actions, such as stabbing while fighting, feeling envy towards his own family members, exploiting his juniors, violence, or even murder. Therefore the state of Sattva plays an important role in attaining mental health.

Increasing Sattva
Below are some methods of increasing Sattva, which if followed, will bring about results remarkably fast.

1. Food
   In Ayurveda, food is considered to be an important medicine for both mind and body. In order to reduce stress, one should try to choose foods that increase Sattva. Fresh fruits, fruit juices, vegetables (raw or cooked or boiled), vegetable juices, sprouts, nuts, dry fruits, honey, milk, ghee, fresh butter, and buttermilk are the best to increase Sattva. Do not be misled by “fresh frozen” food items available in stores and try to get “fresh seasonal” items instead.
   
   Try to cut down, or if possible stop, the use of black tea, coffee, white-flour products, chocolates, white-sugar products, deep-fried foods and hot spices. These items increase Rajas.
   
   The foods that increase Tamas are foods that contain no Prana or life energy. These include meat, fish, eggs and foods that are spoiled or contain chemicals. Some of these foods may contain nutrition for the body but their effect on mind is detrimental. Ayurveda cares for the complete person (body, mind, soul) and therefore advises vegetarianism. Vegetarian food does not mean bland, tasteless or raw vegetables and salads. There is a huge range of tasty and satisfying recipes that are easy to prepare and are Sattvic in nature.

2. Breathing
   Mind has a very close relation with breathing. A person has short and shallow breathing when anxious or stressed and has deep breathing when relaxed and happy. Next time you become stressed, watch your breathing. Try to slow it down. Take a relaxed position and breathe deep using the abdomen muscles. Let the diaphragm expand while breathing in, and contract while breathing out. This will immediately relax you. It is always good to take short breaks at regular intervals from the busy schedule and relax (by abdominal breathing) for a few minutes.

3. Exercise
   Exercise is not only good for physical health, but is also good for recreation and relaxation of mind. It changes the levels of hormones in the blood and may elevate the mood affecting brain chemicals. It is advisable to do some exercise according to your strength at a regular time of the day, preferably in the morning. The exercise should initiate action in all parts of the body. Brisk walking is a good exercise to start with. Yoga is also a very good form of exercise. Playing indoor games and swimming (not for competition) are also relaxing.

4. Meditation
   Meditation is a method of calming your thoughts by focusing on an object for a period of time. One can concentrate on an object, picture, sound or mantra. One should sit in a lotus position or a comfortable posture while meditating. According to the research performed in recent years, it has been found that meditation slows down the breathing process, normalises blood pressure, relaxes muscles and helps to reduce anxiety and stress.

5. Relaxation
   It is very important to take short breaks from work and relax the mind. A Yoga posture known as Shavasana (dead body pose) is a simple way to relax. Lie down on your back with legs a bit apart and hands making a 15-degree angle with the body. Let each and every muscle of the body be relaxed. Close your eyes and focus your mind on your breathing. Breathe deep and watch your breathing in your mind. This posture can be done for five minutes once or twice a day.
   
   Some other methods of relaxing the mind are giving yourself a gentle massage on the head (with or without oil), using your favourite aroma or fragrance, listening to soft music and chanting of Mantras and prayers.

6. Ayurvedic Remedies
   Applying oil on the body (Abhyanga) at least once a week is a good method to relax the body and mind. Pouring oil on forehead (Shiro Dhara) is another popular Ayurvedic remedy for relaxing the tension in nerves and head. If you have access to Ayurvedic herbs you can use Brahmi or Shankhapushpi in powder form internally.

7. Other Remedies
   Keeping a record of what causes you stress and then eliminating that cause from your routine help to manage stress. Generally we live either in the past or in the future and our mind is not even aware of our present actions. In Ayurveda we call it Prajnaparadha (improper use of intellect). It is like knowing what is right and wrong, remembering what happened the last time you did it and doing it anyway (i.e., eating hot, spicy food again even though it gave you heartburn last time.)
   
   It is beneficial to avoid Prajnaparadha and focus the mind on the present actions. This helps one to become aware of the negative thoughts and other causes responsible for stress. We can then try to eliminate these by thinking rationally and positively.
   
   Another way of increasing the state of Sattva and stabilising it is learning about self. Reading spiritual books and exploring spirituality can put things into perspective, and help in reducing stress.

Although all these remedies provide some relief from the mental stress immediately, it is important that you make them a part of your life process. To make this easier for you, I have summed up the above points and devised a lifestyle plan. It is called the Jivananda Lifestyle Regimen. Over the past few months I have been recommending this to everyone I come across such as patients, students and workshop participants. And I am happy to see positive results in all of them—Jivananda has helped them in keeping their mind in a state of high Sattva and lead a happier, healthier and stress-free life.

 

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