Introduction
Stress and burnout are common experiences that everyone encounters at some point. With the current lifestyle and busy schedule, it’s easy to become overwhelmed and neglect the importance of taking a break. This, unfortunately, leads to burnout.
Stress comes from excessive pressure and demands, while burnout stems from a lack of emotion, motivation, or care. Stress overwhelms you, but burnout leaves you feeling depleted and drained.
When do normal stress and burnout escalate into illness?
When the body can manage it, stress functions as a normal stimulus that is beneficial for our physical and social well-being and is often referred to as “eustress.” However, when stress management becomes unmanageable, it turns into “distress.”
Understanding Stress and Burnout in Ayurveda
Ayurveda, the Indian system of medicine uses the assessment tool for the individual examination of the person. This tool is known as Prakriti. Tridosha and Triguna are the basic concepts of Ayurveda. Vata, Pitta, and Kapha are the Doshas and they are the physical factors responsible for the healthy status of a person whereas Triguna i.e. Sattva, Raja, and Tama are responsible for mental health.
The capacity to manage stress is different in each individual. Stress handling capacity (SHC) can vary along with the types of Prakriti1.
Kapha Prakriti and Stress– People with dominant Kapha dosha are mentally strong, hardworking, and tolerant, with abundant patience. Their confidence in handling difficult situations stems from effective stress management and good sleep patterns, which help maintain calm and balance hormone levels.
Pitta Prakriti and Stress- People with dominant Pitta dosha are fearless, brave, and intelligent. Their sharp intellect and courage give them the confidence to overcome stress and burnout.
Vata Prakriti and Stress– People with dominant Vata dosha tend to be mentally unstable, irritable, and prone to fear, making stress management challenging for them.
However, if they have a Vatapitta Prakriti with Pitta dominance, they benefit from the courage and resilience that Pitta provides.
Ayurveda tools for Healthcare Professionals for managing Stress and Burnout
Managing stress and burnout in Ayurveda differs from modern medicine, which often relies on anti-anxiety medications that may not address underlying issues and can have side effects. In contrast, Ayurveda emphasizes understanding the Rasa-panchaka of herbs, their effects on doshas and Prakriti, and considerations like Bheshaja prayoga kala and Anupana for effective treatment. Random use of herbs like Ashwagandha or Brahmi, or therapies like tailadhara, may not be effective without this comprehensive understanding.
Dinacharya for stress management
Effective stress management starts with adopting a Dinacharya routine.
“Brahmi Muhurtam Uttishthet Swastho Rakshartham Ayusha2”
Encourage individuals to wake up during Brahmi Muhurta(3-6 am), when the ozone content in the atmosphere is higher. Practicing pranayama and yogic exercises during this time can enhance energy levels and refresh the mind and body.
Nasya therapy with Anutaila (Stress with heaviness in head) or Avartita Ksheerabala taila(Stress with insomnia and low immunity) to clean and refresh the senses. It keeps five sense organs clean and healthy which provides freshness to the tired body and mind.
Abhyanga involves gentle, soothing strokes that relax the body and profoundly affect the mind. By lowering cortisol levels, it provides deep mental relaxation. It is particularly effective in balancing Vata dosha, which is often linked to mental health challenges.
Importance of Nityasevaniya Dravya
Ayurveda recommends incorporating certain foods daily, such as milk, ghee, Shashtika shali, Amla, and Mudga, which are considered Satvika Ahara and help promote a calm mind. These foods should be consumed by individuals regardless of their Prakriti. Amla, rich in Vitamin C, aids serotonin synthesis, serving as a mood elevator and mind relaxant by reducing fatigue and enhancing sleep.
Shashtika shali, high in carbohydrates, improves tryptophan absorption in the brain.
Ratricharya for Mental and Physical Harmony
Ratricharya promotes sound and peaceful sleep, essential for physical and mental harmony, which helps reduce stress and burnout-related disorders. Quality sleep acts as a mental relaxant and nourishes the body, as growth hormone release occurs between 11 pm and 4 am.
Satvavajaya chikitsa (Psychotherapy)
“Satvavajaya Punarahitebhyo Arthebhyo Manonigraha3”
Satvavajaya Chikitsa is an Ayurvedic approach that focuses on strengthening the mind by withdrawing it from harmful objects and influences. This technique aims to cultivate the dominance of Satva over Rajas and Tamas.
The first line of management in any psychological disorder is Ashwasana, or assurance. Providing proper assurance builds confidence in the individual, helping them overcome stress and burnout more effectively. A key aspect of managing daily occupational stress is the balance and coordination of the three essential mental functions:
Dhi (learning), Dhriti (retention), and Smriti (long-term memory). When these functions are in harmony, an individual becomes more resilient to stress.
Daivavyapashraya Chikitsa
It includes believing in divine powers and measures taken to please God.
Yuktivyapashraya Chikitsa
Yukti refers to reasoning or logical analysis, while Vyapashraya means relying on or depending upon. Managing stress and burnout through Ayurveda involves a personalized approach, taking into account the patient’s Prakriti, Dosha imbalance, stage of disease, and other relevant factors. Here are some single herbs that are particularly effective based on these considerations:
Ashwagandha: Known as a Sattvik Kapha Rasayana, is especially beneficial for individuals with Kapha and Vata dosha. It is traditionally consumed with water, ghee, or honey for 15 days4.
Brahmi-Mandukaparni: For those with Vata-Pitta Prakriti, 24 ml of fresh Swarasa on an empty stomach.
Shankapushpa: Individuals with Vata-Pitta dosha can benefit from taking 3-5 grams of Shankapushpa powder with milk on an empty stomach. It is recommended to consume Ksheeranna (a mixture of milk and rice) during this treatment.
Yastimadhu: This herb is beneficial for those with Kapha-Pitta dosha. It can be taken in Ksheerapaka form (milk decoction) at a dose of 96 ml on an empty stomach, or 3-5 grams of powder with milk.
Sarpagandha: For short-term use, Sarpagandha root powder (250 mg) can be mixed with rose water and sugar, and taken before bed. This herb should be used for a limited duration of up to one month.
Beneficial Ayurvedic Formulations for Stress and Related Conditions
Brahmi Grita: Effective for both calming and detoxifying. Suitable for all Prakriti, it can be taken with warm milk or water. It can also be used as Pratimarsha Nasya in the early stages of stress disorders.
Kalyanaka Ghrita and Mahakalyanaka Ghrita: Ideal for advanced stress with chronic fatigue, insomnia, and irritability.
Kushmanda Rasayana: Useful for stress associated with chronic emaciation. Administer with milk.
Saraswatarista– It is mentioned in classics that “Saraswabidho aristah esho amrutasamahpura” Known for its rejuvenating properties, this formulation helps relieve stress when taken for a month, akin to nectar5.
Manasamitra Vati– A potent herbal-mineral formulation for managing stress-related insomnia and cognitive issues like focusing, decision-making, and memory.
Shirodhara Therapy
Shirodhara is emerging as an effective stress management tool. It involves a steady stream of warm herbal oil or other soothing liquids poured rhythmically over the forehead or “third eye” area, where the body’s vital energy centers are thought to be located.
Ksheerabala Taila: Pacifies Vata, balancing the nervous system and reducing tension.
Mahanarayana Taila: Relieves muscle tension and pain with its anti-inflammatory and analgesic properties due to stress.
Ashwagandha Taila: Effective for managing stress and burnout, especially with insomnia.
Conclusion
Stress and burnout, exacerbated by modern lifestyle result from excessive demands and emotional depletion. Ayurveda offers a holistic approach to managing these issues, focusing on individual Prakriti and Doshas. Unlike contemporary methods that often use medications, Ayurveda emphasizes personalized routines, dietary recommendations, and therapies such as Abhyanga, Nasya, and Satvavajaya chikitsa.