Stress is NOT the Problem!
Did you know that the technical definition of stress is…
“any preparation the body makes in anticipation of change.”
In today’s fast-paced world, stress has become a pervasive part of our lives. From meeting deadlines to managing personal relationships, the demands on our time and energy can often leave us feeling overwhelmed and drained. While stress is a natural response to challenges, chronic stress can have detrimental effects on our mental, physical, and emotional well-being. Yoga, with its deep-rooted philosophy and holistic practices, offers profound insights into understanding and managing stress. At the heart of this approach lies the emphasis on self-care—a practice that is not just about pampering oneself but about cultivating a clarity of who we are. Self-care is the journey of both getting to know ourselves and truly loving ourselves. Anything less than self-love in acceptance may result in stress.
What is Stress?
Stress is a choreographed state of events, not a mere psychological term, and is encountered by all individuals during a period of illness. It differs fundamentally from the fight-or-flight or acute stress response that occurs when facing a perceived threat, as first described by physiologist Walter Cannon in 1915.
Selye was the first scientist to identify ‘stress’ as underpinning the nonspecific signs and symptoms of illness. He cleverly linked the hypothalamic-pituitary-adrenal axis to the way the body coped with stress. Specifically, Selye proposed that stress was present in an individual throughout the entire period of exposure to a nonspecific demand. He distinguished acute stress from the total response to chronically applied stressors, later termed ‘general adaptation syndrome’. The syndrome divides the total response from stress into three phases: the alarm reaction, the stage of resistance, and the stage of exhaustion.
When individuals are exposed to a stressor, they are at first taken off guard. This is the ALARM reaction. Then an attempt is made to maintain homeostasis by RESISTING the change. Finally, eventually, we fall victim to exhaustion in countering the stressor. The acute release of neurotransmitters from the sympathetic and central nervous systems, as well as hormones from the adrenal cortex and medulla, pituitary and other endocrine glands, mediate the response in acute stress.
In other words, its not the stressor (stimulus) or even the body’s response to stress that causes harm and disease. It is the unfinished cycle of processing, digesting and re-acclimating that can result in chronic condidtions of dis-ease and disease. Somatic work (paying attention to the body) is key to releasing the consequences of stress and aiding in the return to homeostasis.
The Yogic View of Stress
In yoga, stress is often understood as a disturbance in the mind-body-spirit connection. The ancient texts of yoga, such as the Yoga Sutras of Patanjali, describe the mind as having five states—ranging from disturbed to fully controlled.
The five types of vrittis are:
- Correct perception—something we know based on fact or observation.
- Delusion—misperceptions that lead to false conclusions.
- Imagination—fanciful or vague impressions.
- Deep sleep—the absence of conscious thought.
- Memory—recalling past thoughts or events.
Stress, in this context, is a state where the mind is agitated, unable to focus, and disconnected from the deeper self. The Yoga Sutras explain that the purpose of Yoga is, in fact, to quiet the fluctuations of the mind.
“yogaś-citta-vr̥tti-nirodhaḥ”
(Yoga Sutra 1.2)
Popular translations include:
- Yoga is the control of thought-waves in the mind. —Swami Prabhavananda
- The restraint of the modifications of the mind-stuff is Yoga. —Swami Satchidananda
- Yoga is the ability to direct the mind exclusively toward an object and sustain that direction without any distractions. —T. K. V. Desikachar
- Yoga is restraining the mind – stuff (Chitta) from taking various forms (Vrittis). —Swami Vivekananda
- Yoga is the control (nirodhah, regulation, channeling, mastery, integration, coordination, stilling, quieting, setting aside) of the modifications (gross and subtle thought patterns) of the mind field. —Swami Jnaneshvara Bharati
This agitation is often linked to the concept of “rajas” in yogic philosophy. Rajas is one of the three gunas, or qualities, that govern the mind and body. It represents activity, restlessness, and the drive to achieve. While rajas is necessary for action and progress, an excess of it leads to anxiety, stress, and a scattered mind. The goal of yoga is to balance rajas with the other two gunas—tamas (inertia) and sattva (purity, harmony)—to cultivate a state of equanimity and peace.
What is Self?
The yogic understanding of the self is vast and profound, offering a pathway to deeper self-awareness and ultimate liberation. In yoga, the concept of the “self” is deeply layered and extends beyond the ordinary understanding of personal identity. The yogic understanding of the self is rooted in ancient philosophical traditions, particularly those found in the Upanishads, the Bhagavad Gita, and the Yoga Sutras of Patanjali. These texts explore the nature of the self in both its individual and universal dimensions, offering profound insights into our true nature and purpose.
In the yogic tradition, the self is often described in terms of layers or sheaths known as koshas. These koshas represent different aspects of our being, from the most tangible to the most subtle:
- Annamaya Kosha (Physical Body): This is the outermost layer, the physical body that we can see and touch. It is made up of the food we eat and is sustained by physical nourishment. Yoga practices such as asanas (postures) work at this level to maintain health and vitality.
- Pranamaya Kosha (Energy Body): This layer represents the vital energy or prana that animates the physical body. Pranayama (breath control) practices are designed to balance and regulate this energy flow, which is crucial for overall well-being.
- Manomaya Kosha (Mental Body): This sheath encompasses the mind, emotions, and thought processes. It is responsible for our perceptions, beliefs, and the day-to-day functioning of our mind. Meditation and mindfulness practices help in calming and clarifying this layer.
- Vijnanamaya Kosha (Wisdom Body): This is the layer of intellect, wisdom, and intuition. It is where deeper understanding and discernment occur, guiding our decisions and actions. Through practices like self-inquiry and study of sacred texts (Svadhyaya), one can develop this layer.
- Anandamaya Kosha (Bliss Body): The innermost sheath represents pure bliss and joy, untouched by the fluctuations of the mind or body. It is the closest to the true self but still considered a sheath because it is not the ultimate reality.
Beyond these layers lies the Atman, the true self, which is the essence of our being. In yogic philosophy, the Atman is pure consciousness, eternal and unchanging, and often considered identical with Brahman, the universal consciousness or the Absolute. The Atman is not bound by the body, mind, or any material aspect of existence; it is the divine core of our being, often described as our “be-ing-ness” or sat-chit-ananda (existence-consciousness-bliss). The journey of yoga is essentially the journey towards realizing this true self. It involves peeling away the layers of illusion (Maya) and false identification (Ahamkara, or ego) that keep us disconnected from our true nature.
By recognizing that our true self is beyond the physical and mental layers, and by aligning our lives with this higher understanding, we can experience a profound sense of peace, purpose, and unity with the cosmos. Yoga, therefore, is not just a practice for physical health or stress relief, but a sacred journey towards realizing our true nature and the interconnectedness of all life.
Yoga as Self-Care
In the yogic tradition, self-care is not an indulgence but a necessity for maintaining this balance. It is a way of nourishing the body, calming the mind, and nurturing the spirit. Self-care practices in yoga are diverse, encompassing physical postures (asanas), breath control (pranayama), meditation, and lifestyle choices aligned with the principles of Ayurveda.
- Physical Self-Care through Asana: Regular practice of yoga postures helps release physical tension and improves circulation, promoting relaxation and reducing the physical symptoms of stress. Asanas like child’s pose (Balasana), forward bends, and gentle twists are particularly effective in calming the nervous system.
- Breath as a Tool for Balance: Pranayama, the practice of breath control, is a powerful tool for managing stress. In the simplest of practices, elongating the exhale can help settle the mind and body by initiating the para-sympathetic nervous system. Techniques like Nadi Shodhana (alternate nostril breathing) and Bhramari (bee breath) help regulate the breath, slow down the heart rate, and soothe the mind, creating a direct link between breath and emotional state.
- Meditation for Mental Clarity: Meditation is central to yogic self-care. It offers a way to observe the mind’s fluctuations without getting caught in them, fostering a sense of inner calm and resilience. Regular meditation practice helps break the cycle of stress by shifting the focus from external pressures to inner stillness and personal agency.
- Ayurvedic Wisdom in Daily Routine: Ayurveda, the sister science of yoga, emphasizes the importance of daily routines (dinacharya) for maintaining balance. Simple self-care practices such as oil massage (Abhyanga), mindful eating, and adequate sleep are considered essential for reducing stress and promoting overall well-being.
Self-care for Ease-ful Living
Where as many modern yogis stop reading after Sutra 1.2, there is more…
In fact, even 1.2 is an incomplete thought. Sutra 1.3 completes our definition by providing the intention of yoga.
“tadā draṣṭuḥ svarūpe-‘vasthānam” (Sutra 1.3)
- Then the witness is established in itself. –Sri Osho
- Then the seer abides on his own form. –Sage Vyasha
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At that time (the time of concentration) the seer (the Purasa) rests in his own (unmodified) state. -Swami Vivekanand
By recognizing that our true self is beyond the physical and mental layers, and by aligning our lives with this higher understanding, we can experience a profound sense of peace, purpose, and unity with the cosmos. Yoga, therefore, is not just a practice for physical health or stress relief, but a sacred journey towards realizing our true nature and the interconnectedness of all life.
The ultimate goal of self-care in yoga is to release the negative consequences of stress and dis-ease and enhance the potential for bliss. By cultivating greater balance and ease, Yoga helps create a state of Sattva, the quality of clarity, peace, and harmony. A sattvic mind is calm, focused, and content, regardless of external circumstances. To nurture sattva, it is important to integrate self-care into daily life consistently. This means not only practicing yoga and meditation but also making conscious choices in diet, relationships, work, and leisure that support a peaceful and balanced state of being.
From the yogic perspective, self-care is a profound act of self-love. It is a recognition that we cannot pour from an empty cup and that taking care of ourselves is essential to being able to care for others and fulfill our responsibilities. By prioritizing self-care, we are better equipped to navigate the stresses of life with grace and resilience.
Self-realization—realizing the unity of the individual self (Atman) with the universal consciousness (Brahman) is the state of liberation or Moksha, where one transcends the limitations of the ego and experiences oneness with all existence. Self-realization is achieved through the eight limbs of yoga as outlined by Patanjali, which include ethical guidelines (Yamas and Niyamas), physical postures (Asanas), breath control (Pranayama), sense withdrawal (Pratyahara), concentration (Dharana), meditation (Dhyana), and ultimately, Samadhi, the state of oneness with the divine.
In conclusion, stress is an inevitable part of life, but it doesn’t have to dominate our experience. Through the wisdom of yoga and the practice of self-care, we can cultivate a sense of inner balance and peace that allows us to respond to life’s challenges with calm and clarity. Remember, self-care is not a luxury but a necessity—one that is deeply rooted in the yogic tradition and essential for living a harmonious life.
