Stress And Depression , How To Manage Stress According to Ayurveda and modern , Stress Relievers , Stress free life , Herbs For Stress , Remedies to Cure Stress
Stress & Depression
Through Modern And Ayurveda
Stress and depression have become global epidemics, yet they remain deeply personal experiences.
As a final-year BAMS (Bachelor of Ayurvedic Medicine & Surgery) student,
I bridge classical Ayurveda with current biomedical evidence to offer an integrative guide that is clear, practical, and rooted in both science and tradition.
In brief: everyday pressures (sahasa) disturb the mind–body network, triggering hormonal chaos and depleting ojas (vital immunity).
Recognising early signals, adopting simple lifestyle corrections, and wisely combining modern therapy with Ayurvedic rasāyana, satvavajaya (psychotherapy), and panchakarma can reverse the spiral toward chronic disease.
Kabhi-kabhi sab kuch theek hote hue bhi hum andar se thake hue mehsoos karte hain. Na koi dard hota hai, na bukhar – par mann bechain rehta hai. Yehi hota hai stress. Aur aaj kal toh yeh har kisi ko hai – students, working professionals, housewives, sabko. Main bhi apni Ayurvedic padhai ke dauraan isse guzra hoon. Isi experience ko share karne ke liye maine yeh blog likha hai.
Ayurveda mein ise ‘Manas Rog’ maana gaya hai – jiska connection humare mann, buddhi aur sharir se hota hai. Is blog mein main aapko wohi desi Ayurvedic tarike bataunga jo maine aur mere doston ne follow kiye, bina kisi nuksan ke.
Understanding the Two Faces of Distress
Definitions
Stress –
any demand that challenges our adaptive capacity.
Depression–
a mood disorder marked by persistent low mood, anhedonia, and cognitive slowing.
Why Are We Stressed Today?
1. Information overload and multitasking culture.
2. Work-life imbalance, especially among women and Gen Z .
3. Urban noise, poor sleep, junk food, and screen light provoke Vāta-Pitta aggravation (Ayurveda) and sympathetic overdrive (biomedicine).
4. Genetics, chronic illness, and hormonal shifts (thyroid, PCOS) amplify vulnerability.
🧠 Causes of Stress (Kya Banata Hai Aapko Bechain?)
-Overthinking
-Excessive mobile/TV usage
-Poor diet (junk food, coffee, etc.)
-Sedentary lifestyle
-Emotional trauma ya breakups
-Career pressure & expectations
Ayurveda kehta hai – jab hum prakriti se alag chalne lagte hain tabhi rog hote hain.
Pathophysiology in Two Languages
Spotting the Signals Early
Unchecked, these escalate to hypertension, diabetes, and major depressive disorder.
⚠️ Common Signs of Stress (Ye Lakshan Ignore Mat Kijiye)
-Har waqt bechain rehna
-Neend na aana ya jyada sona
-Chid-chidapan ya gussa
-Thakan bina wajah ke
-Kabhi khud se nafrat jaisi feeling
-Pet kharab, hair fall ya acne
Mere ek dost ko exam ke time pe itna stress ho gaya tha ki usse raat bhar neend nahi aayi aur uska BP bhi badh gaya. Tab hamne kuch desi Ayurvedic nuskhe try kiye jo bahut kaam aaye.
First-Aid at Home: Simple Natural Remedies
1. Breath & Movement
10 rounds of *Nadi śodhana* (alternate-nostril breathing) balance autonomic tone; clinical trials show ↓STAI anxiety scores within two weeks.
* 5 cycles of *Sūrya namaskāra* daily improve VO₂ max and cut perceived stress among teens .
2. Kitchen Pharmacy
Warm milk infused with jaiphal (nutmeg) and khaskhas (poppy seeds) at night promotes melatonin and restores *vāta* balance. Golden water : soak 5 strings of saffron overnight; sip on waking to uplift mood (saffron petals act as natural SSRI).
3. Aromatherapy
Inhaling true lavender (Lavandula angustifolia) essential oil for 15 min reduces Hamilton Anxiety scores; meta-analysis confirms efficacy.For study-time blues, diffuse basil (Tulsi) to sharpen concentration (dopaminergic effect).
4. Digital Sunset
Switch screens to red-light filter after 8 pm; this halves blue-light-induced cortisol spikes, improving REM sleep.Ayurvedic Masterplan
Satvavajaya Chikitsā (Mind-Training Therapy)
Aṣṭānga-hṛdaya lists five tools:
**jñāna** (right knowledge)
**vijñāna** (discrimination)
**dhairya** (courage),
**smṛti** (mindfulness),
**samādhi** (meditation).
Practical electives:
Guided meditation 20 min × 2/day lowers serum cortisol by 20% in medical students after 4 days.
Cognitive reframing worksheets—Ayurvedic cousin of CBT—reduce dysfunctional thoughts, comparable to modern therapy.
Rasāyana & Adaptogens
Herbs and its Dose & evidence
A- Aśvagandhā** (*Withania somnifera*)
- 300 mg root extract BID
-↓cortisol, ↑sleep quality vs placebo in 60-day RCT.
B- Brahmī (*Bacopa monnieri*)
-250 mg BID
-Enhances memory and reduces state anxiety.
C- Jyotiṣmatī , Śaṅkhapuṣpī, Tagara
-Tailored formulations like Manasāmitra vaṭakam improve GABA tone.
Pañcakarma & Shamana
Abhyanga with Kṣīrabala taila calms neuromuscular tension; HRV improves after two weeks.
Śirodhara —lukewarm sesame oil drip for 40 min—induces alpha-wave dominance and lowers diastolic BP.
Modern Medical Therapies (When & How)
Integrative pearl:
Combining Aśvagandhā with escitalopram allowed 30% dose-reduction without efficacy loss in an open-label pilot.
Daiily Routine Blueprint (Dina-caryā)
Time - Activity - Rationale
| 5-6 am |
Wake, tongue scrape, 3 glasses warm water
Flush *āma*, re-hydrate brain.
| 6-7 am |
Yoga flow: Sūrya namaskāra × 6, Śavāsana, pranayama
Balances Vāta-Pitta, boosts endorphins.
| 7-8 am |
Breakfast: ragi porridge + ghee + dates Complex carbs + good fats for serotonin.
| Mid-morning |
1 capsule Aśvagandhā + *Tulsi* tea Adaptogenic buffer.
| 1 pm |
Mindful eating, tech-free
Prevents indigestion & *āma*.
| 4 pm |
10-min brisk walk + laughter yoga
Releases oxytocin; trials show ↓DASS-21 stress.
| 9 pm |
Warm oil foot massage, nutmeg milk.
Vāta grounding → deeper sleep.
| 10 pm |
Digital curfew, gratitude journal
Enhances sattva.
💬 Real Life Example-
Mere ek relative, jo ek IT job mein hain, unhe raat bhar neend nahi aati thi, aankhon ke neeche dark circles aur heart palpitations tak ho gaye the. Jab unhone Ashwagandha + anulom vilom + foot massage start kiya, within 10 days improvement dikhne laga.
🤔 FAQs – Stress Se Juda Aam Sawal
Q. Ashwagandha kitne din lena chahiye?
> Kam se kam 6 weeks regularly.
Q. Kya stress se acidity ya hair fall ho sakta hai?
> Bilkul. Stress digestion aur metabolism dono bigaadta hai.
Q. Kya Ayurveda mein depression ka bhi ilaj hai?
> Haan. Sahi herbs + lifestyle se deep healing possible hai.
Q. Kya daily yoga zaruri hai?
> Haan. Kam se kam 15–20 mins rozana.
Related blogs -
Also read: Memory Boosting Herbs in Ayurveda – Brahmi, Shankhpushpi & More – Mind ko shaant aur active banane ke liye best herbs!
When to Seek Professional Help
Symptoms persist > 2 weeks, interfere with work or relationships.
Red flags: hopelessness, self-harm thoughts, sudden weight loss, uncontrolled BP.
In Ayurveda, if stress leads to **manasroga** like *unmāda* or *apasmāra*, refer to integrative psychiatry.
Conclusion
Stress and depression are not life sentences—they are alarms urging course-correction. Modern neuroscience validates what Ayurveda taught millennia ago:
Equilibrium of **doṣha**, **agni**, and **manas** sustains health.
A personalised blend of evidence-based medicine, mindful living, and classical Ayurvedic wisdom can restore that equilibrium and kindle lasting resilience."></script>
THE END
⚠️Disclaimer:
The content on Stellar Ayurveda is for informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions you may have regarding a medical condition.
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