What is stress?
Stress is our inability to manage situations in life. Life is hard anyway; however, it is fun and thrill if we can manage the challenges thrown at us. But we get stressed when we cannot address those challenges.
Yoga defines stress as an imbalance in our way of living - an imbalance in the body, mind, and spirit; an imbalance in three gunas (sattva, rajas and tamas) or in five koshas. It is also because of the lack of harmony and integrity- we think something, speak something else and do things altogether different.
How Do Scriptures Look At it?
It is the mental stress that gives rise to diseases in the body. Goswami Tulsidas has identified attachment as the root of all diseases. मोह सकल व्याधिन्ह कर मूला ।RCM 7-121. Some other Scriptures say- पापेन ज़ायक़े व्याधि: पापेन जायते ज़रा- From sins come diseases and old age.
Sage Vasistha classifies all diseases into two parts: physical diseases are called Vyadhi, and mental diseases (stress) are called Adhi. Both physical diseases and mental diseases (stress) have their roots in ignorance and wickedness, and they cease when knowledge of the “self” is gained. Mark the word ignorance- it is ignorance about your “self”, who you are; what are your strengths and weaknesses? What is the purpose of your life? Without knowing about these we try to imitate others, do a work that is not our forte, live in the company of those not aligned to our personality. This causes stress. Mental diseases include desires, greed, anger, anxiety, tension, depression, attachment, arrogance, envy, etc. These are wickedness, sage Vasistha is talking about, and they too create stress. Elaborating on mental diseases, Sage Vasistha says - adhi and vyadhi are sources of sorrow. Their avoidance is happiness; their cessation is liberation. Sometimes, they arise together, become a cause for the other, and sometimes follow each other.
We will discuss the subject under three broad segments- causes and symptoms of stress and prevention thereof through yogic techniques.
Cause of Stress –
We will again discuss it from both angles- how yoga views stress and the view of modern psychologists.
1. Yogic Philosophy
Ignorance remains the primary cause of stress, giving rise to the absence of self-control and then likes and dislikes constantly raid one. One is then haunted by thoughts like–I have gained this; I am yet to achieve that, etc. (signaling one is intensely immersed in the rat race). Such thoughts intensify delusion and give rise to psychic disturbances-greed and arrogance.
Different yoga texts suggest physical ailments are caused mainly by the following:
Ignorance and a total absence of mental restraint leads to improper eating and living habits. Improper habits lead to evil company and wicked thoughts. They weaken Nadis (energy channels) create blockages that prevent free flow of the life force and other nutrients. Sometimes, nerves become frayed because of negative thoughts- anger, envy, etc. To avoid stress, Yoga says we must bring balance, harmony, and equilibrium into our system, which can come only from a disciplined life.
Causes as per modern psychology.
Innumerable factors, both major and minor, can cause stress. They could be in our personal life, professional life, society, or environment. Our life is neither linear nor smooth. It is with ups and downs and phases of good and bad times. Problems or difficult stages in life can affect physical and mental states, and sometimes, that effect is too heavy to bear, causing stress. We can divide these factors into two parts - one on the personal front and another on the professional front.
Some of the life stressors on the personal front are:
Death of a close one
Divorce
Loss of a job or source of earning
Financial limitations-not being able to provide a good education, medical facilities, or daily necessities.
Physical limitations-not being able to manage a bullying neighbor who pokes his nose now and then while you are no match to his physical strength.
Change of job, new house, new school, or college or even marriage
When you must be a caregiver, especially for a prolonged period, it is for chronic illness or injury.
Emotional problems like depression, anxiety, anger, grief, guilt, and low self-esteem
Natural calamities, robbery, rape, or murder of someone in the family
Sometimes, the stress comes from inside, and you can stress yourself out by worrying about things beyond your control. Though minor, there are many such contributors.
Social media
While it is rare, seeing beautiful pictures of others can still be a stressor. You might think that everyone else is having a better time than you. Not being included in a group can cause the fear of missing out (FOMO) to take hold. Not receiving “likes” or “comments” on your own posts can also cause stress. Apart from social media, traffic jams, crowded trains, the inability to get up early, and the feeling of not being loved by others are some everyday situations that cause stress. Minor, though, but if they prolong, they become a perennial source of stress.
Fear
When you hear about mob violence, pandemics, terrorist attacks, global warming, and toxic content on the news channels, it induces stress because you feel you might be the next target, though it may be far from reality. Fear of change and Fear of failure are significant stressors in our lives.
Mental Attitudes
How you view a situation in life determines everything. If an employee feels unable to meet a project deadline, it will trouble them. Similarly, individuals working in offices constantly experience stress regarding meeting specific deadlines or achieving their monthly targets. Then, many people keep harboring the fear of losing valuables. In short, there is no shortage of causes of stress for you.
Perfectionism
No one is perfect. If you expect to do everything perfectly all the time, you will feel stressed whenever things do not go as expected. Refrain from holding yourself to unrealistic standards. Don’t criticize or blame yourself too much.
Stressors on the Professional Front or Work-Related Stress
Those who work for others or are employees in companies /Governments face a different type of situations. Causes of work stress include:
The company you work with is not a big and famous brand and doesn’t enjoy a good reputation in society.
Unprofessional management, unclear expectations, or no say in the decision-making.
Working under dangerous conditions like dyes and chemicals, cleaning drains, mines, explosives factories, etc. Working in night shifts - call centers, airlines, hospitality industry.
Management is biased and discriminatory; the boss’s behavior is threatening and intimidating; he constantly criticizes you in public; your job profile is not good; there is excessive workload or responsibilities; long hours at work.
Symptoms of Stress
Stress shows up everywhere -body, mind, emotions, and behavior
Physical symptoms
Pain in the neck, back, chest, or other joints. Tense muscles; stomach disorders like constipation, gas, and acidity; headache.
Shallow and fast breathing with a rapid heartbeat; cold hands and feet, excess sweating; tightened fist or a clenched jaw.
Lack of immunity where one suffers from cold, cough and fever; lack of sleep or inadequate sleep; loss of sexual desire and ability; low energy.
Mental/Cognitive symptoms
Racing thoughts, disturbed mind, nervousness, tension, anxiety, mood swings, forgetfulness and disorganization.
Lack of attention, inability to make decisions.
Being pessimistic or seeing only the negative side.
Emotional symptoms
Becoming easily agitated, frustrated, and moody. Feeling bad about oneself-having low self-esteem, feeling lonely, worthless, and depressed.
A feeling of losing control, not being in the driver’s seat, and an inability to relax and quieten the mind.
Avoiding others.
Behavioral symptoms
Changes in appetite-either not eating or eating too much, increased use of alcohol, drugs, or tobacco.
Procrastinating and avoiding responsibilities.
Exhibiting nervousness, such as nail biting, fidgeting, and pacing.
Yogic Ways to Reduce Stress
What Research says about the effectiveness of yoga in stress management?
Psychology Today says, “In summary, the present study found a link between the practice of Kripalu yoga and reduced stress reactivity and reduced perceived stress. In addition, the data showed that mechanisms for the stress-relieving benefits of yoga appear to involve changes in psychosocial resources (e.g., increased interoceptive exposure, increased mindfulness).”
There are several ways in which Yoga reduces stress:
Do Ananas
Yoga asanas reduce stress. If you look at the asanas carefully, you notice they are nothing but a mechanism to open the stiff parts. Stiffness is because of the compression of muscles, nerves, and joints. What does stress do? It puts pressure - Stress means putting pressure, resulting in either blockage or stiffness. Asanas remove stiffness, open the muscles and joints and thus help relieve stress. You must have observed how light you feel after doing a yoga session. The same applies to other physical activities - walking, running, jogging, swimming, etc. They are great stress busters.
Breath awareness, deep breathing, and Pranayama
Breath is the bridge between the body and the mind. When you are angry and filled with anxiety and irritation, your breathing becomes fast, jerky, and shallow. Breath awareness makes breathing slow, deep, and rhythmic while calming the mind.
Do the following exercise for deep breathing.
Take a 5-minute break. Sit up straight and upright, both feet on the floor. Close your eyes. Keep your right hand on your belly - just on the edge of the belly button, so you don’t press or cover it. Keeping an awareness of breath, slowly inhale through your nose, feeling the breath filling your abdomen and your abdomen inflating. Exhale it as you see your abdomen collapsing. Keep observing breath in this manner. Slowly you will find your breath becoming subtler and mind calmer.
Science also confirms that deep breathing counters the effects of stress. It helps release happy hormones called endorphins that make you feel good and cheerful. It lowers your heartbeat and blood pressure and makes you calm and relaxed. Deep breathing brings awareness, as without awareness, no one can do deep breathing. It provides more oxygen to different body systems (stress means deficient oxygen and blood supply).
Pranayama is another yogic technique to relieve stress. Pranayama makes the mind cool, stable, and relaxed. Some form of Pranayama, like anulom vilom, removes blockages from arteries and lets the energy flow freely in the body, thus relieving stress.
Meditation
A few minutes of daily practice can help ease anxiety, tension, and depression. It is a potent tool for mind management and relieving stress, too. Robbie Maller Hartman, a Chicago health and wellness coach, says daily meditation may alter the brain’s neural pathways, making you more resilient to stress.
Chanting Mantras
It’s simple. Sit in any cross-legged posture, or if you find it difficult, sit straight on a chair with both feet on the floor. Keep your head, neck, and spine straight, and eyes closed. Focus your attention on chanting aloud or silently using a positive mantra such as ‘I feel at peace” or ‘I love myself.”
Mindfulness
It would help if you did nothing haphazardly or mechanically but did it with attention. Be with the thing you are doing. Stress is when you go into the past or worry about the future. Be in the present. Mindfulness helps relieve stress.
Slow down
We are always rushing to get more and to do more. We do nothing but get agitated, restless and make our nerves frayed. Haste produces stress, so take things easy. Do things with a relaxed attitude. When you do things with awareness, you automatically slow down. Slowing down doesn’t mean you do things slowly, but it signifies you are doing it with a relaxed attitude and not in haste and agitation.
Reach Out
Your social network could be one of your best tools for handling stress. Talk to others, preferably face to face. Share what is going on. You can get a fresh perspective while keeping your connection strong.
Body scanning
Do savasana. It is a very effective technique for reducing stress. It relaxes your whole body and mind and reinvigorates you with fresh energy. Technique of savasana is explained in chapter 7. Dr. Judith Tutin says, “Simply be aware of places you feel tight or loose without trying to change anything.”
Laugh aloud.
Laughing out loud with friends doesn’t just lighten the load mentally; it also lowers cortisol, a stress hormone, and boosts happy hormones called dopamine and endorphins. Thus, laughing out loud with friends uplifts our mood. Take every opportunity to go out with friends and enjoy the moments.
Listen to music.
Listen to soothing music or your favorite songs. If you have a spiritual interest, listen to devotional songs. It lowers blood pressure, heart rate, and anxiety.
Be grateful.
Express gratitude for all the good things in your life. Gratitude teaches us humility; it relieves pressure from the heart, and one feels relieved. In Yoga, it is called Ishwar Pranidhan ––surrendering your ego before God.
In psychology books, the techniques we have suggested for stress relief - mindfulness, meditation, music, laughter, cultivating new hobbies, connecting with other, have been suggested as techniques for happiness.
Key Takeaways:
Yoga defines stress as an imbalance between the body and mind. Bring harmony and peace to your system.
Yoga asanas, breathing exercises, and meditation help a lot in de-stressing.
Take things easy and do them with a relaxed attitude.
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