Serenity Through Ayurveda: Mastering Stress Management

The term "stress," while frequently used in today's society, can have various implications or causes. Psychosocial stressors depend largely on personal interpretation, while biogenic stressors directly trigger the body's stress response without cognitive processing, such as extreme temperatures, caffeine, and nicotine (Everly & Lating, 2019, p. 7). While stress is commonly associated with negative aspects, medical experts agree that acute short-term stress can be progressive in nature, triggering the body's "fight or flight" response, which improves focus and clarity, resulting in optimum performance (Everly & Lating 2019, p. 11; Lu, Wei, & Li, 2021, p. 81). These "stressors" might include starting a new job, going on a first date, traveling, and starting a family. However, when stress levels continue to rise or become compounded with additional stressors, it can result in severe consequences, both physically and mentally.

When our body perceives a stressor, it activates different response phases simultaneously but with varying reaction times (Wadsworth et al., 2019). The hypothalamus quickly stimulates the sympathetic nervous system via the Sympathetic-Adreno-Medullary (SAM) axis, sending signals to the adrenal medulla to release catecholamines (epinephrine and norepinephrine). This "fight or flight" response results in pupil and bronchioles dilation, increased heart rate, blood pressure, respiration, and metabolic activity (Kaiser & Jaillardon, 2023; Olmstead, 2023; Hussain et al., 2023).

Concurrently, the Hypothalamus-Pituitary-Adrenal (HPA) axis is activated. The hypothalamus releases corticotropin-releasing hormone (CRH), prompting the anterior pituitary to secrete adrenocorticotropic hormone (ACTH). ACTH stimulates the adrenal cortex to produce cortisol, which increases blood sugar, induces lipolysis and proteolysis, suppresses immune function, and enhances brain function and memory (Sheng et al., 2021). As the HPA axis works primarily through hormones, it has a slower response than the quick, chemical reaction of the SAM axis.

When the stressor resolves, the cortisol helps bring the SAM axis back into homeostasis while simultaneously regulating itself through a negative feedback loop (Wadsworth et al. 2019). Chronic stress, however, can lead to elevated cortisol levels, increasing the risk of physical and mental disorders over time.

Western medicine has a variety of treatments and recommendations to manage both acute and chronic stress. Psychotherapies (such as Cognitive-Behavioral therapy), mindfulness-based stress reduction programs, and biological interventions, including biofeedback and acupuncture, are among the first stages of treatment.

Cognitive behavioral therapy (CBT) effectively reduces stress and treats various conditions, including anxiety disorders, ADHD, bulimia nervosa, depression, and hypochondriasis. CBT can be accessed through physicians or via smartphone apps, making it highly accessible (Nakao et al., 2021). Mindfulness-based stress reduction (MBSR) is a psychological therapy that uses meditation to manage acute stress. A 2022 study by An and Colleagues found that it reduced stress scores, lowered negative emotions, and increased frontal, temporal, and occipital alpha power when introduced to stress simulations (p. 408). For more severe or chronic stress, doctors may recommend pharmacological treatment, including Benzodiazepines for their calming effects, selective serotonin reuptake inhibitors (SSRIs) to influence serotonin levels in the brain, or Beta-Blockers to reduce physical symptoms associated with stress (Garakani, 2020; Vanta, 2024).

In the ancient practice of Ayurveda, long-term stress, or Sahasa, is viewed as a disturbance of the Nervous System (Gupta et al., 2021). Vata dosha governs all transportation, communication, and movement in the body, including the Sympathetic and Parasympathetic Nervous Systems—key components of our stress response (Gupta et al., 2021). When stress accumulates in our system, it can also impact the body's channels, or srotas (Casperson, 2024).

The Manovaha srotas, which carries thoughts and sensory information throughout the body (Jagtap, M. & Jagtap, J. (2019), can become obstructed due to stress, causing vitiation in the tridoshas (Bhojani et al., 2023a). Prana vaha srotas (carrying our life force and breath) moves throughout the entire body and is deeply connected with Manovaha srotas through the heart. Therefore, when Manovaha is disturbed, it can indirectly create an imbalance in Prana vaha, disrupting the flow of prana throughout the body (Casperson, 2024; Bhojani et al., 2023).

The cortisol (stress) response we have can vary depending upon our Prakriti (innate constitution) (Wallace, K. & Wallace, T., 2021, p. 5). In addition, one's Vikriti, or current state of imbalance, can also influence how we respond to stress (Mills et al., 2019). Vata Constitutions/Imbalances react with fear/anxiety (Flight), while Pitta Constitutions/Imbalances react with irritability/anger (Fight), and Kapha Constitutions/Imbalances react with overwhelmed/depression (Freeze).

To combat stress, Ayurveda employs a variety of therapeutics, some of which are tailored to an individual's distinct Prakriti and Vikriti, and others that are more generalized practices suitable for all doshas (Mills et al., 2019, p. 201). Meditation, particularly Transcendental Meditation, has been shown to significantly reduce stress by lowering cortisol levels by 30%, leading to significant stress reduction (Reduce Stress and Anxiety, 2024; Mosini et al., 2019; MacLean, 1995). Shirodara treatment, beneficial for stress reduction and balancing all doshas, has been demonstrated to decrease Serum Cortisol and Dehydroepiandrosterone (DHEA) levels, as well as alleviate tension, anger, fatigue, depression, and confusion (Rajan et al., 2021). Other customizable approaches consist of regular exercise or yoga, Pranayama (breathing exercises), Abhyanga massage, and establishing a daily routine (Dinacharya), which includes a consistent sleep schedule (Ahuja, 2023).

In Ayurveda, food is considered medicine, and diet is vital in returning the body to homeostasis. By using the principles of Samanya and Vishesha (similarity/dissimilarity), we can create a unique diet determined by our Vikriti to bring the aggravated dosha(s) back into balance (Suman & Bhatnagar, 2022). Medicinal herbs like Ashwagandha, Rhodiola, and Tulsi have proven stress-reducing benefits. Ashwagandha regulates the HPA and SAM axes (Speers et al., 2021; Lopresti et al., 2019), while Rhodiola balances the HPA axis and G-protein-coupled receptor (Stojcheva & Quintela, 2022). Tulsi influences both the HPA and SAM axes to alleviate stress and anxiety (Lopresti et al., 2022).

While both the Modern and Ayurvedic perspectives suggest consuming a healthy diet, I recommend following an Ayurvedic approach explicitly tailored to one's unique constitution and familiarizing yourself with both your Prakriti and Vikriti, which gives individuals an understanding of where their imbalance lies and a more direct path to homeostasis. In addition, I strongly encourage incorporating meditation, yoga, and light to moderate intensity exercise into your routine, as they are among the top stress-reduction recommendations in both approaches.

Meditation techniques like Transcendental Meditation decrease cortisol levels, enhancing mood and stress resilience (Klimes-Dougan et al., 2020; Pascoe et al., 2021). Yoga activates the parasympathetic nervous system, regulates the HPA axis and sympathetic nervous system, and reduces stress hormones, promoting overall well-being (Padmavathi et al., 2023). Additionally, Nadi-shodhana Pranayama, a regulated breathing technique, reduces stress and anxiety by influencing autonomic activity and increasing parasympathetic activity (Shah & Kothari, 2019; Gadhok, 2020).

In conclusion, while acute stress can enhance performance by triggering the "fight or flight" response, chronic stress can lead to significant health issues. Effective stress management involves a blend of modern and Ayurvedic approaches. Western treatments like CBT, mindfulness, and medication can be complemented by Ayurvedic practices tailored to individual constitutions, including meditation, herbal remedies, and diet. Combining these methods can help maintain balance and improve overall well-being.

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