The role of yoga in stress management

Abstract

In an age of a highly and competitive world, man is exposed to all kinds of stressors that can affect him in all realms of life. Hans’s selye first introduced the term stress in to life science. The term stress is derived from the Latin word stringer, which means to be drawn tight. “Stress is a complex, dynamic process of interaction between a person and his or her life. Stress can affect ones health, work performance, social life, and the relationship with family members .the stress response is a complex emotion that produce physiological changes to prepare us for fight to defend ourselves from the threat or flee from it. Eminent behavioural scientist Stephen robins defiles stress as that which arises from an opportunity. Demand, constraint, theta or challenge, when the outcomes of the event are important and uncertain.

                                                                   Introduction

Stages of stress

Stress is a sudden biological change. It has become curse of 21th century and is silent killer in the modern world. Stress is the greatest danger to the information era. Stress is the priceless poison for human life in the universe. It can disturb any ones physical, mental emotional and behavioural balance. Stress can damage different parts of human body from muscles from tissues to organs and blood vessels it can spread up pulse rate and respiration. It can raise blood pressure and body temperature .it can also interfere with the body metabolism, digestion, appetite, sleep sexuality and even fertility. Occupational stress includes the environmental factor or stressors such as work overload, role ambiguity, role conflict and poor working conditions associated with a particular job

Alarm stage

This stage experience an over action of the sympathetic nervous system wherein adrenaline and cortisol increase and blood flows away from the brain to the muscles. As a result, dendrites shrink back in the brain to moderate the flow of information slowing or closing down the nonessential body functions. The whole body starts preparing itself to fight against the reason of stress, the fear excitement or pressure is evident on the sufferers face

Resistance stage

In this stage , the body keeps making continuous efforts  to cope with stress and therefore feels run down and the person starts feeling irritated , over reacts to minor situations and gets mentally and physically weak , psychological , physical and behavioural changes are also clearly visible.

Exhaustion stage

If a student is preparing for his exam and despite of exam and despite of every possible effort , he not able to relate to his studies , he is bound to get stressed, the stress could reach a height where he may fell completely exhausted and helpless to the extent of committing suicide . This is the exhaustion stage. This stage is further divided into two phases, the nature so stress in broadly of two type –eustress

Signs and symptoms of stress

If exposure to stresses continues for a longer period of time. Chronic health problem can develop, such as.

Psychological and emotional

Feeling heroic

Denial

Anxiety and fear

Worry about safety of self and other

Anger

Irritability

Restlessness

Sadness

Distressing dream

Guilt

Feeling overwhelmed

Feeling isolated

Apathy

Identification with survivors

Cognitive

Memory problem

Disorientation

Confusion

Slowness of thinking and comprehension

Difficulty setting priorities making decision

Poor concentration

Limited attention

Loss of objectivity

Unable to stop thinking about the disaster

Behavioural

Change in activity

Decreased efficiency and effectiveness

Difficulty communicating

Increased sense of humour

Outburst of anger

Inability to rest

Change in sleeping patters

Change in job performance

Periods of crying

Increased use of alcohol, tobacco

Social withdrawal

Proneness to accidents

 

Physical

Increased heartbeat

Increased blood pressure

Upset stomach

Change in appetite

Sweating tunnel vision

Feeling uncoordinated

Headaches

Soreness in muscles

Lower back pain hair loss

Yoga

Since long, meditation and other stress related techniques have been studied as possible treatment for depression and anxiety. One such practice yoga, has received less attention in the medical literature, though it has become increase popular in the recent decades. Yoga is an effective method of controlling the mind and bodily activities. available review of a wide renege yoga practise suggest that they can reduce the impact of exaggerated stress response and is soothing techniques such and anxiety , yoga appears to modulate stress response systems. This in turn reduces physiological arousal – for example reducing heart rate, lowering blood pressure and easing respiration. Indeed the scientific study of yoga demonstrates that physical and mental health are not just closely allied but essentially equivalent. The evidence is growing that yoga practice is relatively low risk, hang –yield approach to improving overall health

Effect of yoga in stress

A growing body of reach evidence supports the belief that certain yoga techniques may improve physical and mental health through down regulation of the hypothalamic –pituitary adrenal axis and the sympathetic nervous system. the HPA axis and SNS are triggered as a response to a physical  demand , leading to cascade of physiologic , behavioural  and psychological demand , leading to a cascade of physiologic , behavioural , and psychological effect , primarily as a result of the release of cortisol and catecholamine’s . This response lead to the mobilization of energy needed to combat the stressor through the classic fight response. Over time, the constant state of hypervigilance resulting from repeated firing of the hap axis and SNS can lead to dysregulation of the system, and ultimately diseases such as obesity, diabetes, autoimmune disorders, depression, substance abuse and cardiovascular disease. Studies also show that yoga decreases levels of salivary cortisol, blood, glucose, as well as plasma renin levels and 24 hour urine norepinephrine and epinephrine levels.

Conclusion

Yoga is said to be a complete science, as it fulfils the who’s definition of health by addressing the individual at all physical, psychological, and social levels, stress affects individuals of all age groups, and people of all sectors and occupations, including doctors. Though many modalities of treatments are available for reducing stress, people are trying to find an alternative to be relieved from stress without medications. Yogic science, having persisted for 5000years and known to be spiritual for many years, is now being proven through scientific studies to have significant benefits on health