Nowadays, stress has become modern society’s most unwelcome companion. Environmental changes, fear, worry, pain, and shock, as well as heavy mental and physical work, can all cause it.
Ayurveda classifies these as those as factors that cause physical stress and involve excessive activity, fasting, injury, unequal body postures. There are also physiological reasons for stress such as rage, fear, worry, and grief. Environmental factors such as prolonged sun exposure, fire, and high elevations also cause stress.
The importance of stress in the genesis of numerous diseases is widely acknowledged in Ayurveda, where stress is known as Sahasa. Physical, psychological, and environmental stress all vitiate dosha, which causes a variety of diseases.
Stress is viewed as a nervous system disturbance in Ayurveda. To manage stress effectively, it is essential to understand your prakruthi, or dosha balance, as vata regulates our systems in a crucial way.
Ayurveda provides a detailed discussion of the Daily Regimen (Dinacharya), Seasonal Regimen (Ritucharya), Code of Conduct (Sadvritta), and Behavioural Medicine (Achar-Rasayana) in order to preserve health and relieve stress.
A person’s lifestyle refers to how he or she lives life, including all of the daily activities and mentalities from sunrise to dusk. If correctly implemented, these straightforward guidelines, particularly the Daily Regimen, aid in sustaining excellent health.
In Ayurveda, there are three methods for treating all diseases: Nidana Parivarjana, Sodhana, and Shamana. Depending on the level of stress, there are many types of stress management techniques that can be used. Dinacharya, Rithucharya, and Sadvrutta are three such techniques. Later, we can employ treatments like Shamana and Shodhana.
Nidana Parivarjana is a technique for managing stress-related factors. The panchakarma therapies are a part of shodhana chikitsa, which aims to keep the thridosha equilibrium in our body, mind, and soul.
For many years, panchakarma therapies have been utilized to manage both mental and physical health. The procedure known as panchakarma seeks for the source of the issue and fixes it. Shiro Abhyanga, Shiro Dhara, Shiro Vasthi, and Abhyanga are effective therapy.
Shiro Abhyanga
Shiro Abhyanga basically refers to the entire massage employing Ayurvedic herbal oils on the head, neck, and shoulders. Shiro Abhyanga is helpful in easing pain and stress in these areas because they are those that are most affected by stress.
Shiro Dhara
In Siro Dhara, a gentle abhyanga is given to the head as lukewarm Ayurvedic oil is continuously poured onto the forehead. The practice of shirodhara refreshes and revives the body and mind. The difficulties caused by stress and tension are alleviated by this therapy. It enhances memory and treats neurological disorders like insomnia, sadness, and anxiety.
Abhyanga
Abhyanga will balance the doshas while treating the body’s physical, mental, and emotional needs. This energizing treatment improves blood circulation and relieves illnesses affecting the body and mind.
Medhya Rasayana
Herbs that have a calming impact on the mind are categorised as Medhya Rasayana in Ayurveda. This comprises plants that nourish the neurological system and advance intellect. These drugs function as specialised brain nutrition. The medhya rasayana boosts the biological nourishment of the brain and strengthens mental focus and memory.
Takara, Shanka pushpi, Brahmi, Mustha, Aswagandha, and Jatamamsi are herbal compositions that aid in stress management.
Tag: STRESS
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Ayurveda in Stress Management
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Coping with work pressure
Ancient Wisdom for Today’s WorkplacesIn today’s hyper-connected world, the line between work and leisure is increasingly blurred, fuelling workplace stress and burnout. The quest for work-life balance is more crucial yet elusive. WHO defines burnout as a syndrome from chronic, unmanaged workplace stress, marked by exhaustion, cynicism, and reduced efficacy. Stanford researchers estimate workplace stress costs $190 billion in U.S. health expenses, around 8% of national healthcare costs, and causes nearly 120,000 deaths annually. WHO data from 2013 indicates that 615 million people worldwide suffer from depression and anxiety. Doctors and nurses are particularly vulnerable, facing life-threatening burnout risks. A report by the Confederation of Indian Industries (CII) and Medi Buddy reveals that 62% of Indian employees experience burnout—three times the global average. Stress not only stifles creativity but can compromise ethical decision-making as individuals prioritize quick solutions over values. While debates continue whether burnout is rooted in individual traits or organizational factors, there is growing interest in whether organizational policies can adjust employees’ stress thresholds and promote ethical resilience under pressure.Social Exchange over Market exchange
In ancient Indian society, social values often held greater significance than market values, and these principles remain deeply ingrained in many communities across India today. The actions of the employees at Mumbai’s Taj Mahal Palace Hotel during the 2008 terrorist attacks exemplify this ethos and are frequently examined as a case study in business schools. Despite knowing the routes to safety, these employees chose to stay behind, risking their lives to protect the guests—a choice reflecting the cultural belief in Athithi Devo Bhava, or “The Guest is God.” This incident poignantly illustrates how societal values can profoundly shape behaviour, even in the face of life-threatening danger.In his famous book Predictably Irrational, Dan Ariely contrasts social and market norms, explaining that intrinsic motivation, not financial incentives, drives selflessness. Industrialization shifted focus to market norms of short-term profits and clockwork mentality, sidelining social values that are hard to revive once lost. In the AI era, where creativity and innovation outweigh repetitive tasks, social norms inspire passion, flexibility, and commitment. Companies can cultivate strong support by fostering excitement for societal impact or innovation, rather than relying solely on market-driven incentives like salary increments.Trigunas and Human MindIndian philosophy highlights the unity between the universe(macrocosm) and the human body and mind (microcosm), emphasizing their interdependence. The Trigunas—Sattva, Rajas, and Tamas-represent the universe’s cyclical nature of creation, preservation, and destruction. Sattva, the “spiritual quality,” embodies harmony and wisdom; Rajas, the “active quality,” drives passion and dynamism; Tamas, the “material quality,” signifies rest and inactivity. Positioned on a spectrum, Tamas and Rajas lie at opposite ends, with Sattva as the balanced blend. Everyone’s placement on this spectrum shifts with their physiological, psychological, and social conditions.The journey to Sattva guna is driven primarily by knowledge and wisdom, with intellectual stimulation playing a key role alongside genetics, diet, and lifestyle. In ancient India, education was designed not only for skill acquisition but to foster Dhi (intelligence), Dhairya (courage), and Atmadi-Vijnanam (self-awareness), aiming to instill purpose and align personal growth with social goals. Sattva guna emphasizes ethics and long-term societal advancement over personal gain. Roles with social responsibility, such as teachers and doctors, were ideally held by those exhibiting Sattva guna, who were revered as representatives of God and valued above material wealth.Impact on Employee HealthImbalance of Rajas and Tamas can negatively impact employee health, leading to significant stress. Nobel laureates Elizabeth Blackburn and Elissa Epel, in The Telomere Effect, explain that stress affects us at the cellular level. Telomeres—protective caps on chromosome ends—guard against DNA deterioration and are linked to aging and disease. Stress responses fall into two categories: feeling threatened or feeling challenged. Prolonged threat perception keeps the body in a state of physiological arousal, which shortens telomeres and accelerates biological aging. However, Blackburn and Epel’s research shows that chronic stress does not necessarily damage telomeres in everyone; some stress-resistant individuals use stress as a positive driver. It’s the feeling of threat, rather than the stress event itself, that matters. Those with Sattva guna, though experiencing stress, do not feel threatened by it. They exhibit conscientiousness—a trait linked to persistence, task orientation, and long-term goals—which supports telomere length and longevity. Relying on ourselves for encouragement rather than seeking external validation can reduce self-criticism and foster resilience.In cultivating a workplace that values social exchange over market-driven incentives, organizations can create a culture that not only supports employee well-being but also inspires creativity and commitment. Fostering such an environment encourage employees to engage with their work in a deeper, more meaningful way. Furthermore, training programs that prioritize intellectual stimulation—beyond routine skill development—nurture Sattva guna, cultivating wisdom, resilience, and ethical decision-making among employees. Together, these approaches help build a workplace that not only thrives in productivity but also contributes positively to individual growth and long-term organizational health.The author, Dr. Divya P, is an Ayurveda and health innovator -
Stress-relieving, sleep-improving Ashwagandha captures the interest of the global scientific community
Ashwagandha (Withania somnifera), is one of the most widely used herbs in traditional medicine systems across various countries, including Indian Traditional Medicine systems. Now, this popular herb has captured the global scientific community’s interest, leading to a surge in the number of scientific studies exploring its use for medicinal purposes. As per the PubMed database, while in 2019, 95 studies on Ashwagandha were listed, in 2024, the number rose to 201—an increase of 111.58%. This upward trend indicates a growing recognition of Ashwagandha’s potential in clinical research and therapeutic applications.
Known for its adaptogenic and therapeutic properties, Ashwagandha is being studied for its potential to reduce stress, improve sleep, boost immunity, and many other health benefits. A small perennial herb with white flowers and orange-red berries thriving in the warmer regions of India, Ashwagandha is commonly referred to as “Indian winter cherry”.
Scientists have discovered that Ashwagandha contains bioactive compounds with diverse pharmacological effects, including anti-inflammatory, antistress, antioxidant, immunomodulatory, hemopoietic, and rejuvenating properties. It has been observed to positively influence the endocrine, cardiopulmonary, and central nervous systems, making it a promising candidate for clinical applications.
A recent systematic review analysing five randomised controlled trials with 400 participants found that Ashwagandha extract significantly improved sleep quality in adults, especially those diagnosed with insomnia. The extract was also noted to enhance mental alertness upon waking and reduce anxiety levels.
Furthermore, several clinical trials suggest that Ashwagandha extracts may help alleviate stress and anxiety. A 2021 systematic review identified seven studies involving 491 adults from India, revealing that Ashwagandha supplementation for 6 to 8 weeks resulted in significant stress and anxiety reduction compared to placebo groups.
Recognising the increasing scientific interest in and around Ashwagandha, the Ministry of Ayush has published a comprehensive safety dossier on the herb to aid scientists and scholars. Also, to address safety-related aspects of the herb, an expert committee was constituted, and its report was published. These publications aim to provide scientifically validated information about Ashwagandha’s safety, efficacy, and therapeutic potential.
With research activity accelerating, Ashwagandha stands at the intersection of traditional wisdom and modern scientific exploration, offering immense promise for human health and well-being. As ongoing studies unlock its full potential, the world may soon witness even greater therapeutic applications of this time-tested herb.
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Ashwagandha extract market size to reach USD 1 billion by 2031, says report
The global ashwagandha extract market has experienced substantial growth and change over the years, according to a recent report published by market research firm DataM Intelligence. The report titled “Ashwagandha Extract Market Size 2024” reveals that Ashwagandha sales commanded a market size of USD 628.4 million in 2023 and were expected to reach USD 1063.6 million by 2031, exhibiting a CAGR of 6.8% during the forecast period.
The report says the growth is driven by increasing consumer adoption of ashwagandha extracts, including leaves and roots, for their medicinal properties. Used in dietary supplements and Ayurvedic medicine, ashwagandha is valued for its ability to alleviate pain and inflammation, treat insomnia, and enhance nutrition, among other health benefits.
According to the Ayush Ministry, studies have confirmed that a course of Ashwagandha root extract over eight weeks brought no adverse effects among participants and normal profiles were observed in their thyroid hormones and other parameters. Further, it affirmed Ashwagandha’s suitability for consumption for both men and women.
Ashwagandha is a natural remedy for stress and anxiety that has been used for centuries in Ayurveda. Known for its powerful adaptogenic properties, Ashwagandha helps the body manage stress, improve cognitive function, and boost energy levels.
In Sanskrit, Ashwagandha means “the smell of a horse,” indicating the herb’s vigour and strength. Ashwagandha is rich in iron, antioxidants, tannins, potassium, nitrate, fatty acids and glucose. It also contains withanolides (steroidal lactones), alkaloids, choline, and amino acids.
Ashwagandha has been used for over 3,000 years to tackle a variety of health issues, including stress, lack of energy and improving immunity. The use of Ashwagandha is expected to rise, given the increased global awareness about the efficiency of this herbal medicine in sustaining physical and mental health.
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Yoga can reduce sleep problems
How do you feel when you wake up in the
morning— refreshed and ready to go, or groggy and grumpy? As many as one in
four Americans sleeps less than six hours a night. Insufficient sleep can make
you too tired to work efficiently, to exercise, or to eat healthfully.Over time, sleep deprivation increases the
risks for a number of chronic health problems, including heart disease, stroke,
and diabetes. But emerging research shows that yoga may help you fall asleep
faster, sleep longer, and sleep more soundly—without the negative side effects
of medication.How does yoga benefit sleep?
Yoga facilitates sleep by reducing stress,
anxiety, and arousal—all known causes of poor sleep. One small study looked at
a Kundalini meditation and breathing practice. Twenty people who had trouble
sleeping did the 30-minute practice every night before going to bed. After
eight weeks, researchers found that the participants were sleeping 36 minutes
longer on average and waking up less during the night. Overall, the quality of
their sleep improved by 11%.Yoga and sleep for seniors
Sleep problems tend to increase as you get
older, but a study done on adults ages 60 and up offers some good news. When
scientists surveyed 35 seniors who had been doing a daily yoga practice for at
least two years, they found that those who did yoga fell asleep 10 minutes
faster, got an extra hour of sleep, and felt more rested when they woke up in
the morning, compared with seniors who did not do yoga.Fall asleep faster
Yoga even helps with full-fledged insomnia.
While following common advice on how to get a good night’s sleep can reduce
sleep problems, people in one study fell asleep 37% faster after eight weeks of
yoga compared with 28% for those who received only the advice.Research shows that there is a
“dose-response” effect—meaning that the more you practice yoga, the
fewer sleep disturbances you are likely to experience and the more restorative
your sleep will be. Even if you don’t have problems falling asleep, yoga can
improve the quality of your slumber.–– Harvard
Medical School -
Yoga Nidra improves brain function, and quality of sleep, finds study
A recent study conducted at the Human Sleep Research Lab, Armed Forces Medical College (AFMC), Pune, has revealed that the ancient technique of ‘Yoga Nidra’ helps in improving the quality of sleep and brain functioning among people.
“It was found that the yoga nidra practice showed improvement in sleep efficiency after four weeks, sleep efficiency being the time a person sleeps divided by the time they spend in bed for sleep,” said Col. Karuna Datta, Prof, and Head of the Department of Sports Medicine, AFMC, and principal investigator of the study.
While it was known that Yoga Nidra improved sleep in insomnia patients, and others living with diabetes, menstrual abnormalities, and post-traumatic stress disorder, its effect on sleep and cognition in healthy novices had not been documented so far.
Altogether, 41 healthy young participants were recruited for the study. They recorded the day’s activities and sleep time at night in their diary before and after four weeks of yoga nidra practice. The tests showed improvement in reaction time without deterioration in accuracy. There was better recognition of anger and fear stimuli too.
“This study holds promise for patients with mild learning disability or mild cognitive disorders. Since yoga nidra has simple practice guidelines, it has value in sleep management,” said Lt Gen (retd) Madhuri Kanitkar, Vice-Chancellor, Maharashtra University of Health Sciences.
Yoga Nidra is a state of consciousness between waking and sleeping, induced by guided meditation. It is a more efficient form of rest and rehabilitation than conventional sleep.
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Kota coaching centres turn to Yoga, Zumba to tackle students’ stress
With the taxing
preparations for competitive exams taking a toll on students, many of the
coaching institutes in Rajasthan’s Kota are turning to Yoga and Zumba to help
the wards tackle stress and homesickness.At least 14
students studying in the coaching hub took the extreme step this year, according
to Kota police.Prominent coaching
institute Allen, which has enrolled over 1.5 lakh students for various medical
(NEET) and engineering (JEE) entrance preparatory courses, runs regular yoga
sessions and Zumba classes.“Apart from
this, we have a dedicated helpline which works round the clock and over 50
concerned calls from students or parents are addressed daily through it,”
said Dr. Harish Sharma, principal counsellor and student-behaviour expert at
Allen.Another
institute of repute, Resonance, has implemented a ‘mentor’ scheme to deal with
the crisis.“We
encourage students to not only discuss their academic concerns but also
non-academic issues which are causing stress or anxiety. Yoga sessions and
concentration exercises are also among the activities that are encouraged among
the students,” said R K Agarwal, the institute’s managing director, and
academic head.Curiously,
not a single suicide instance was reported among the students in 2021, when the
coaching centers were shut due to Covid and the students attended classes
online. In the current year, a record two lakh students are studying at various
coaching centers in Kota. -
Manage stress with this ‘one minute’ Yoga asana
Coping with
the hectic pace of today’s fast-paced life is stressful. Managing work, family, and personal life, all at the same time, can make you go nuts. If you ignore accompanying
stress factors, you will land up, taking treatments for various lifestyle
diseases and behavioral issues.Noted actress
Malaika Arora took to Twitter to share a one-minute Yoga asana to ease stress.
In the latest video she shared on the social media platform, the actor
performed the Marjaryasana, known as the cat-cow pose.Terming the
breath-synchronized Yoga beneficial for both mind and body, she wrote, “if you
are anything like me, I’m sure your Monday starts with thoughts about the week.
You think about everything you have to achieve and the things you need to do to
achieve them. This causes involuntarily stress. This pose, done at any time of
the day, can relax and ease stress thoroughly.”How to
perform Marjaryasana?· Stand in a tabletop position (on all
fours) with your knees directly under your hips and your wrist under your
shoulder.· The fingers should be upright and your
feet should touch the floor.· Exhale and round your spine toward
the ceiling. Drop your head and tailbone. Draw your lower belly in and up.· Push upwards from the floor with your
hands to broaden across your shoulder blades.· Keep the hips over your knees and
your arms straight to keep the movement in your spine.· To release the pose, return to a
neutral spine.The simple
pose powers your brain and improves focus. It enhances blood circulation
between the vertebrae of your spine, thus relieving back pain and stress.“Try it this
week and let me know if you feel calmer,” the actress signed off. -
‘Balasana’ – the stress relieving Yoga pose
Stress and anxiety are part and
parcel of the fast-paced world we live in. Studies show even something trivial
like driving or buying groceries or bargaining at a flea market leaves one stressed
if done regularly. The stress over a period of time can adversely affect the immune
system besides other repercussions like depression.The Indian Ministry of AYUSH, as part
of its three-month long ‘Ayush for Immunity’ campaign, exhorts citizens to regularly
practice Yoga to lift one’s spirit and relieve stress.“Reducing stress can lead to fewer
health issues as it enhances immunity. Practicing Yogasana daily can help reduce
stress and improve immunity, … (thereby) protecting us from various diseases
and ailments,” the ministry said in its Twitter handle.It suggests Yoga poses like ‘Balasana’ to relieve stress and fatigue
and to help increase blood circulation.‘Balasana’ (child pose) — Kneel on the floor with your toes together
and your knees hip-width apart. Rest your palms on top of your thighs. On an exhalation,
lower your torso between your knees. Extend your arms alongside your torso with
your palms facing down. Relax your shoulders towards the ground. Rest in the
pose for as long as needed.Similarly,
practicing ‘Trikonasana’(triangle pose) daily ensures optimal blood flow to all
the organs.According to experts, the benefits of
Yoga are:-Blood circulation: Regular yoga
practice regulates blood flow, which will prevent clotting or thickening of
blood. Patients suffering from heart disease, high blood pressure or hemorrhages
are usually advised to practice Yoga.Organ functionality: Yoga practice
ensures the seamless functioning of body organs of the body. Major organs like
lungs, heart, kidney, stomach are exercised by yoga practice. The minor wear
and tear are repaired through regular practice.Cures energy deficiency: Yoga boosts
metabolism and ensures that the food consumed is broken down thoroughly and
absorbed completely to give out energy. People who tire easily or have a low metabolism,
feel energized and refreshed after Yoga workout.Mental health: Stress, anxiety,
depression are all lowered or removed through regular Yoga practice. Deep
breathing, meditation and stretching poses assure the body is relaxed and ready
to remove the negative energy and thoughts that weigh a person down.Sleep disorders: People relying on
antidepressants or sleeping pills can get relief through regular Yoga practice.
Yoga releases hormones that calms and relaxes the body and the mind. As a
result, the individual finds it easier to fall asleep and no longer requires medication.