R OLL OF P ANCHAKARMA IN STRESS MANAGEMENT I NTRODUCTION Stress
typically describes a negative concept that can have an impact on
ones mental and physical well- being. The way our body and mind
react to life changes According to latest health reports, Stress is
said to be one of the largest killers of man today. Stress is now
becoming more accepted as being crucially related to our total
health - physical, mental and emotional. S OURCES OF S TRESS We can
experience stress from four basic sources : The Environment the
environment can bombard you with intense and competing demands to
adjust. Examples of environmental stressors. weather, noise,
crowding, pollution, traffic. Unsafe and substandard housing,
Crime. Social Stressors we can experience multiple stressors
arising from the demands of the different social roles we occupy,
such as parent, spouse, caregiver. Some examples of social
stressors include deadlines, financial problems, demands for your
time and attention, loss of a loved one, divorce, and co-parenting
Physiological Situations and circumstances affecting our body can
be experienced as physiological stressors. rapid growth of
adolescence, menopause, illness, aging, giving birth. Accidents.
sleep disturbances. Thoughts Your brain interprets and perceives
situations as stressful, difficult, painful, or pleasant. H ERE ARE
THE COMMON " WEAK LINKS ", AND THE SYMPTOMS OF THEIR MALFUNCTION
Brain Overstress Fatigue, aches and pains, crying spells,
depression, anxiety attacks, sleep disturbance. Gastrointestina l
Tract Ulcer, cramps and diarrhea, colitis, irritable bowel.
Glandular System Thyroid gland malfunction. Cardiovascular High
blood pressure, heart attack, abnormal heart beat, stroke. Skin :
Itchy skin rashes. Immune System : Decreased resistance to
infections and neoplasm. C LINICAL SYMPTOMS AND DISORDERS Symptoms
Signs of stress may be cognitive, emotional, physical, or
behavioural. Cognitive symptoms Memory problems Inability to
concentrate Poor judgment Seeing only the negative Anxious or
racing thoughts Constant worrying Emotional symptoms Moodiness
Irritability or short temper Agitation, inability to relax Feeling
overwhelmed Sense of loneliness and isolation Depression or general
unhappiness Physical symptoms Aches and pains Diarrhea or
constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of
sex drive Frequent colds Behavioural symptoms Eating more or less
Sleeping too much or too little Isolating oneself from others
Procrastinating or neglecting responsibilities Using alcohol,
cigarettes, or drugs to relax Nervous habits (e.g. nail biting,
pacing) T HREE H APPY M ESSENGERS SEROTONIN, NORADRENALIN,
DOPAMINE. These are the brain chemicals that begin to malfunction
when stress levels become more than a person can handle. There are
three Happy Messengers: A YURVEDIC S TRESS M ANAGEMENT - Providing
understanding and guidelines for balance in body, mind and spirit,
Ayurveda gives us Panchakarma Therapy as well as herbal healthcare
to maintain the 'Tridoshas' in balance throughout our mind and
body. Panchakarma therapies has been used for centuries in the
Ayurvedic management of disease. Panchakarma is the process which
gets to the root cause of the problem and corrects the essential
balance of 'Tridosha' in body. The therapies specific for Stress
conditions are Shiroabhyanga, Nasya, Shirodhara, Shirovasti, and
Abhyanga. N ASYA Definition: Medicine or Medicated oil administered
through Nasal passage is known as Nasya. Nasya also means
beneficial to nose A BHYANGA DURING NASYA KARMA Specific posture
during Nasya karma, like the lowering of the head, fomentation of
face seems to have an impact on blood circulation of the head and
face. The efferent vasodilator nerves are spread out on the
superficial surface of face. They receive stimulation by
fomentation and this may increase the blood flow to the brain i.e.
momentary hyperemia. approximately 22% of total dilatation of
cerebral capillaries, caused by facial efferent stimulation will
lead to 150% blood in flow. NASYA E FFECT AT N EURO - ENDOCRINAL L
EVEL The peripheral olfactory nerves are chemoreceptor in nature..
It can be considered as the fiber tract of brain itself. There are
adjacent nerves called terminal nerves which run along the
olfactory nerves though their functions are unknown. It is
well-known that these nerves are connected with limbic system of
the brain including hypothalamus, which are having control over
endocrinal secretions. Nasya terminal nerves which run along the
olfactory nerves limbic system hypothalamus control over endocrinal
secretions. concerned with behavioral aspects of human beings
Control stress S HIRODHARA It is a procedure in which certain
liquids like oil, butter milk, etc. are poured over the forehead
& scalp from a distance of 4 Angula for a period of 30 to 60
minutes for 7 to 21 days as per requirement. Dhara is not only used
in psychic diseases but, also used in psychosomatic diseases like
psoriasis. Dhara is done by different medicaments like Taila,
Takra, Kshira, Kwatha The shirodhara therapy is extensively used
for the alleviation of many ailments, especially in psychic
ailments but used in some of the somatic ailments too. The
Shirodhara is effective in following two ways : Therapeutic effect
of medicaments : The therapeutic effect is partially attributed to
the medicaments viz. the medicated oil, Ghrita, butter milk, Kwatha
etc. Procedural effect of the process: The procedural effect of
Shirodhara itself seems to produce a relaxation response
irrespective of the medicament used. In almost all the methods of
relaxation like yoga, meditation etc. In Shirodhara, patients feel
relaxation both physically as well as mentally. E FFECT OF D HARA
Imbalance of prana, udana and vyana vayu, sadhaka pitta and tarpaka
kalpha can produce stress and tension Dhara re-establishes the
functional integrity between these three subtypes of doshas through
its mechanical effect. Agnya chakra (the space between the two
eyebrows) is the seat of pituitary and pineal gland. As we know the
pituitary gland is one of the main gland of the endocrine system.
Dhara stimulates it by its penetrating effect, which decreases the
brain cortisones and adrenalin level, Synchronizes the brain wave
(alpha wave) and strengthens the mind which is useful in management
of stress. Relaxation of the frontalis muscle tends to normalize
the entire body activity and achieves a decrease activity of
sympathetic nervous system with lowering of heart rate,
respiration, oxygen consumption, blood pressure, brain cortisones
and adrenalin levels, muscle tension and probably increase in alpha
brain waves. It strengthens the mind and spirit and this continues
even after the relaxation. ABHYANGA Abhyanga, a type of Baahya
Snehana is an important procedure which bestows softness and
complexion to the skin. It is practiced right from the birth and is
advised for all age groups of people. Practically it is seen that
Abhyanga is administered as Poorva Karma to the Shodhana Karma. the
word Abhyanga is formed which means to smear or to anoint oil all
over the body. BENEFITS OF ABHYANGA Jarahara: It prevents the aging
process. Shramahara and Klamapaha: It is useful to overcome
fatigue. Drishti Prasadakara, Indriya Patuta: It promotes sharp eye
sight and also improves all the senses. Svapnakara: It helps in
inducing sound sleep. Klesha Sahatva: By practicing Abhyanga body
becomes capable of tolerating physical stress. Abhighata Sahatva,
Dagdha, Bhagna, Kshata, Rujapaha: Body can tolerate any type of
trauma by performing Abhyanga regularly. It helps in rapid healing
of burn, fracture, wounds and also helps for the quick relief of
pain. MODE OF ACTION OF ABHYANGA Dalhana has explained in detail
the absorption of Sneha used in Abhyanga procedure, accordingly the
oil used in Abhyanga reaches up to the different Dhatu if it is
applied for the sufficient time. Abhyanga when skillfully
administered has great influence upon the muscular system. The aim
is to encourage nutrition and development of muscles, to excite
muscular contraction, to increase electro excitability of the
muscle and to remove the effects of muscle fatigue. Also it relaxes
the mind P HYSICAL PRESSURE ACTING OVER NEURAL CONTROLS At motor
end plates acetylcholine acts as transmitter in the presence of
calcium ion and facilitates synaptic action potential. The nerve
fiber has a myelinated sheet where lipids are the chief
ingredients. Na and K ions are responsible for repolarization in
the nerve fiber. This action with the association of melatonin a
byproduct of serotonin (synthesized from tryptophan) and a neuro
chemical causes pleasantness and calming effects by the process of
massage. serotonin and important neuro-transmitters have been
increased by increasing lymphatic flow by surrounding muscle
contraction due to abhyanga. TIPS TO REDUCE STRESS CREATE MIND/BODY
BALANCE Practice deep breathing This is both a short and long-term
relaxation option. For a quick way to destress, take 10 deep
breaths. Focus on breathing in through your nose and out through
your mouth. Exercise- Exercise can counteract depression. Try to
pick an activity you enjoy. From a low intensity activity like
walking to a high-intensity activity like kick-boxing, all forms of
physical exercise can be a big help. Sleep Sleep is essential but
sometimes the pressures of assignments and other commitments mean
that we fall well below the 7-9 hours recommended. Eat well Taking
care of your body by giving it proper nutrients is extremely
important. Try to eat fruits, vegetables, whole grains, and lean
proteins. Drink plenty of water and take a multivitamin. POSITIVELY
ADJUST YOUR ATTITUDE Know and respect your limits Many of us try to
impose order or control on areas over which we have little power.
When facing a difficult situation, take a step back and evaluate
which parts of the situation you have control over (your actions,
etc.) and which parts you do not (others behavior). Be an advocate
for yourself instead of a critic. Celebrate your successes rather
than dwelling on what you perceive as your weaknesses. Visualize
success Before any big event, visualize the scenario. Try to
picture all aspects of the situation and how you might feel during
the event. This kind of mental practice can make the actual event
seem far less intimidating. Thank you
