Managing the Mind to Relieve Stress

In our last newsletter, mohealth discussed stress and how adaptogens can help manage the physical effects of stress. In this newsletter, we are looking at Ayurveda’s perspective on stress and how to avoid the effects of stress by calming the mind.

According to Ayurveda, stress occurs when we are exposed to excessive mental, verbal or physical stimuli beyond what the body and mind can bear, thereby, disturbing the functional balance of the body and mind. From an Ayurvedic perspective, the mind and body exist as one and any imbalance within the mind causes imbalance within the body and vice versa. Many of the body’s systems, including the nervous system and immune system, are affected when we are stressed and this leads to imbalance in the body and mind. We must address these imbalances before they become detrimental to our health. Even before Covid moved to the forefront of our lives, stress was identified as one of the biggest contributors to negatively affecting our health and the effects are many, including: lowered immunity, digestive issues, headache, muscle tension or pain, fatigue, sleep problems, anxiety, anger and irritability, feeling overwhelmed and lack of motivation.

With chronic stress, these imbalances can take root and develop into serious illnesses such as high blood pressure, heart disease, diabetes and obesity. The best way to avoid these effects is to avoid stress. But when it’s all around us, that can prove very difficult to do.

The best way to manage stress is to manage the mind since this is where stress is perceived. When we feel stressed it’s important to take a minute and identify what exactly is causing the stress. What are the triggers? Is it the constant barrage of information about Covid? Is it conversations with particular people? Is it our economic situation or job stress?

Once we identify the things that trigger a stress response we then need to look at each trigger and ask ourselves “Is this something I can control?”. If it is, then we need to address it and do what we can to control that stress. Stop watching the news and reading about Covid all the time. Stop interacting with people who trigger you if you can. If it’s something that we cannot control, then let go of the stress if you can. Worrying about something you cannot control causes more stress.

“If it can be solved, there’s no need to worry, but it if can’t be solved, worry is of no use.”  ~ the Dalai Lama XI

This may seem to be an oversimplification, especially when we are faced with lost income, uncertainty, fear of illness and life in general during a global pandemic. However, letting go of the stress and worry does not mean ignoring reality. It’s how we handle that reality that matters. Releasing stress from the mind helps us address the issues at hand that we need to face.

There are also many simple things we can do to relieve stress when we start to feel it come on.

Journal

Journaling is a way to organize jumbled thoughts in a mind that is feeling overwhelmed and stressed. It clarifies what is at issue and releases negative emotions.

Breathe

Breath control is a great way to manage stress. Slow deep breathing soothes the nervous system and can have an immediate effect on calming your mind.

Laugh

Laughter helps reduce levels of cortisol, the body’s primary stress hormone, and releases endorphins, which help deal with stress. Working the muscles in your face and belly when you laugh relieves stress and helps reduce tension. Watch a funny movie or talk with friends or family who make you laugh.

Yoga

Yoga, the sister science of Ayurveda, brings harmony and balance to the mind and body. Practicing yoga relaxes the nervous system and boosts the immune system. It lowers stress hormones and stimulates the lymphatic system to eliminate toxins.

Meditation

The goal of meditation is to enter the present moment fully and when we are in the present moment, we cannot think about all of the “what ifs” that often lead to stress. If you have difficult meditating on your own, there are many apps that help such as Calm.

Self-Care

Self-care and very personal and different things work for different people. The most important element of self-care is to prioritize taking the time to engage in nourishing practices. Find what works for you and take the time for yourself.

Create a Calm Environment

Find ways to make your home or an area of your home relaxing to you. Light a candle, put on relaxing music, take a bath. Burning Palo Santo is a practice used to create a relaxing environment and ease stress. Or if you would rather avoid the smoke, try this spray from My Sunday Sanctuary.