4 Simple Steps to Manage Stress Effectively

Ever feel like the world is spinning too fast? Feeling anxious, irritable, or overwhelmed? In today’s fast-paced world, stress has become an almost inevitable part of daily life. Chronic stress can lead to various health problems, potentially resulting in serious conditions. The good news is that the ancient practices of Ayurveda, which are scientifically proven, can be used to manage stress effectively. One Ayurvedic treatment, known as Shirodhara (the pouring of herbal oil on the head), is particularly effective when self-care methods are not enough. In this article, we will help you better understand stress, explore the science behind it, and share four simple steps to help you keep stress under control.

What is stress?

Stress is the body’s response to any demand or challenge, whether physical, emotional, or mental. It is a natural part of life and can sometimes be beneficial by helping individuals stay focused, energetic, and alert, particularly in emergencies. However, chronic or excessive stress can have detrimental effects on health.

How body reacts to stress?

When someone confronts a stressful situation or a danger, it is communicated to an area of the brain known as the Amygdala. The Amygdala is a small area of the brain that contributes to emotional processing. When it perceives danger, it instantly sends a distress signal to the hypothalamus, which is considered a command centre in the brain.

The hypothalamus communicates with the rest of the body through the autonomic nervous system. The involuntary body functions such as breathing, heartbeat, blood pressure, and the dilation and constriction of blood vessels and small airways in the lungs. As a result of stimulation of one component of the autonomic nervous system known as the Sympathetic nerves, the adrenal glands respond by pumping adrenaline (also known as epinephrine) into the bloodstream. Physiological changes such as increased pulse rate, blood pressure breathing, and rise of the blood sugar level in the blood will happen as a result of the effects of adrenaline.

The second component of the stress response system consists of a network including the hypothalamus, the pituitary gland, and the adrenal glands that result in the increased production of a hormone known as cortisol. This hormone in excess causes a rise in blood sugar and can lead to conditions such as weight gain, stretch marks, and weak bones (osteoporosis), muscle weakness in upper arms and thighs, high blood pressure, and excessive body hair growth in females. The complex mechanisms occur due to chronic stress, which thus leads to hormonal changes, inflammation, and behavioural changes.

Symptoms of Stress

Physical Symptoms:

• Headaches
• Muscle tension or pain
• Fatigue
• Sleep disturbances
• Stomach problems
• Rapid heartbeat or chest pain

Emotional Symptoms:

• Anxiety
• Irritability or anger
• Depression
• Restlessness
• Feeling overwhelmed

Cognitive Symptoms:

• Difficulty concentrating
• Memory problems
• Negative thinking
• Poor judgement

Behavioural Symptoms:

• Changes in appetite
• Procrastination or neglect of responsibilities
• Increased use of alcohol, drugs, or tobacco
• Social withdrawal

Simple steps to manage stress

Here are some simple steps that you can use to manage effectively based on Ayurvedic daily regimens (dinacharya), righteous practices (dharmacarya) and mental and spiritual treatments.

Step 1: Prioritise Self-Care and Downtime

The Ayurvedic daily regimens highlight the need to have an organised, regular and balanced lifestyle. Sleeping early and waking up early, resting in the evening, and sleeping well can be introduced as keys to a healthy life. In the hustle of daily life, self-care often falls to the bottom of the priority list. However, making time for activities that relax and recharge you is essential for stress management. Whether it’s taking a bath, reading a book, or spending time with loved ones, self-care helps balance the demands of life and reduces stress.

How to Prioritise Self-Care:

• Schedule Downtime: Block out time in your calendar for activities you enjoy. Treat it as you would an important meeting.
• Unplug from Technology: Constantly checking emails and social media can increase stress. Take time to disconnect, especially before bed.
• Set Boundaries: Learn to say no to commitments that overload your schedule and create unnecessary stress. When you make self-care a priority, you’ll feel more balanced and better equipped to handle life’s stressors.

Step 2: Incorporate Physical Activity

Exercise (vyayama) is one among the priority lists of daily regimens as well as treatment of disease conditions. The benefits of exercise according to the ancient Ayurvedic texts are lightness of the body and the mind, increased physical and mental endurance, strengthening the digestive and metabolic power, reducing fat, and shaping up the body with weight reduction. Exercise is also a good natural stress reliever. Physical activity helps your body release endorphins, the “feel-good” hormones, which reduce stress and anxiety. Plus, regular exercise improves sleep, which is often disrupted by stress, and boosts your overall mood.

How to Include Exercise in Your Day:

• Start Small: If you’re new to exercising, start with 10–15 minutes of moderate activity like walking, stretching, or yoga.
• Find What You Enjoy: The key to sticking with exercise is enjoying it. Whether it’s jogging, swimming, dancing, or cycling, choose activities that you love.
• Move During the Day: Take short breaks from work to stretch or go for a quick walk. Even small amounts of movement throughout the day can make a difference in your stress levels. Regular physical activity not only reduces stress but also enhances your mental and emotional resilience.

Step 3: Ayurvedic Herbal Oil Self-Massage (Abhyanga)

Ayurveda is unique in teaching the need for herbal oil massage administered by oneself for the purpose of positive health promotion. This is an essential part of the daily regimens. Massage therapy is one of the most effective ways to relieve stress, offering both physical and mental benefits. It helps to reduce muscle tension, improve circulation, and promote relaxation, which can ease stress and anxiety. Here’s how massage works for stress relief and the types of massage techniques that are particularly effective:

How Massage Relieves Stress

1. Reduces Muscle Tension: Stress often causes physical tension in the body, especially in areas like the neck, shoulders, and back. Massage loosens tight muscles, reducing discomfort and pain caused by stress.

2. Promotes Relaxation: Massage stimulates the parasympathetic nervous system, also known as the “rest and digest” system, which counters the stress-induced “fight or flight” response. This brings the body into a relaxed state, lowering heart rate and blood pressure.

3. Improves Circulation: By increasing blood flow, massage enhances the delivery of oxygen and nutrients to muscles and tissues, helping them recover and reducing fatigue caused by stress.

4. Releases Endorphins: Massage triggers the release of endorphins—natural mood-boosting chemicals in the brain. These help elevate mood, reduce pain, and promote a sense of well-being, counteracting the negative effects of stress.

5. Improves Sleep: Stress often disrupts sleep patterns. Massage therapy can lead to deeper and more restful sleep by relaxing the mind and body, which helps restore energy and reduce feelings of fatigue.

Step 4: Practice Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing stress because they bring your

attention to the present moment, helping you break the cycle of overwhelming thoughts.

These practices can reduce anxiety, improve focus, and promote relaxation.

How to Get Started:

• Mindful Breathing: Take a few minutes each day to focus solely on your breathing. Inhale slowly for four seconds, hold your breath for four, and exhale for four. Repeat this process to calm your mind and body. Even a few minutes of mindfulness daily can significantly reduce stress and help you approach challenges with a clearer mind.