YOGA AND STRESS MANAGEMENT

This is the text taken from the book  - 
"Integral Yoga and Stress Management -  A 28 day Course",
written and published by: Swami Bhavchaitanya Saraswati, Wisemans 
Ferry, Australia. The specific practices have been omitted for brevity as 
well as user safety.
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A Definition of Stress
We frequently hear the word stress used, but in such a general way that it 
loses definition and becomes difficult to understand properly. Let us look 
simply at what stress is. In the purely mechanical sense of the word, 
stress can be defined as: "the resultant experience of two or more 
opposing forces".   For example, one team in a tug-of-war pulling 
eastward upon a rope and the other team pulling westward, create what 
is known as stress within the rope. Another example of a different kind 
of stress is of one's left hand pushing against one's right hand. In both 
situations, a suppression and blockage of energy is created at the point 
where the opposing forces meet, and the resultant effects of that stress 
are tension, pressure, stagnation of movement and heat.  

As well, there can be situations where there are not just two opposite 
pushing or pulling forces, but where there are many different things 
conflicting in many different directions. This, of course, makes the 
situation more intense, more volatile, and harder to deal with. These 
simple physical analogies can be used to understand the equation of 
human stress. So stress can be said to be identical with conflict of some 
kind or another.

The Different Types of Stress
If we appreciate that the human personality is composed of 4 different 
aspects; the physical, emotional, mental and psychic, then defining and 
understanding our stresses becomes a lot easier. Within each, and 
between each of these 4 categories, there can be opposing forces which 
are both the cause and result of our inner conflicts, stresses and tensions.

Physical stress is relatively easy to detect and deal with. For example, the 
tiredness and sore back from a hard day's work in the garden can usually 
be relieved with a nice hot bath and a good night's sleep. The build up of 
neck tension from many hours of study can be released with some 
massage or neck exercises. Most often, physical injuries just need rest 
and "staying off it for a while" whilst the body heals itself.

Mental stress is something which, these days, people are becoming much 
more aware of. But because mental stress seems to be happening 
somewhere inside our mind or brain, it therefore seems harder to define, 
get hold of and manage effectively. We may be aware of what has caused 
it, and we may have a good idea about how to get rid of it, but often we 
can't quite deal with it effectively or manage to prevent its re-occurrence.

Mental stress, which may be caused by intellectual overload or some kind 
of worry, compulsion or obsession, can initially be relieved by "switching 
off" mentally, by reading a fantasy book or switching on the television. 
But does this actually relieve the mental stress, or is it just using 
something else as a temporary mental distraction?

Emotional stress is an even harder type of tension to identify, manage 
and eliminate. Our emotions are intimately related to both the physical 
body and its hormonal function, as well as to our mental attitudes and 
thoughts. These things are all so intertwined that it becomes very 
difficult to distinguish what is physical, mental or emotional in nature. 
So how then do we relieve our emotional tensions? The common 
approach used by most people is just the same as for their mental 
tensions, that is, by way of diversions or distraction away from the 
problem and ourselves, and onto something nicer or more emotionally 
pleasurable such as movies, food, sleep, sex, sport, hobbies etc. But has 
this really worked? Don't the same old emotional conflicts return again 
pretty soon?  

Psychic stress is something that very few people understand or have ever 
considered as being a factor in this very complex equation of human 
personality. Just the word "psychic", frightens people and makes them 
think of occult or demonic forces. However, this is just a naive and 
ignorant misunderstanding. The psyche is nothing other than that part of 
ourselves which is more perceptive and more subtle than the intellectual 
capacity. Intellectual and rational thinking is part of the mind, but that is 
not all that the mind is good for. The mind can also function on the level 
of intuition and have experiences which are non-rational, non-logical but 
which are just as real. In this day and age, very much emphasis is placed 
upon the importance of rational education but not so much explanation is 
given about this non-rational aspect of our personality. 

But psychic ability is also a very necessary part of our human 
development. It does not necessarily mean reading other people's minds 
or seeing through walls or reading the future. The psychic dimension of 
our personality is very definitely a part of our mental make up to be 
explored and utilised for beneficial growth and evolution. The realm of 
psychic energy is within the mind, but it functions at a far more subtle 
level than our intellect of which we are only sometimes conscious. It is at 
these subconscious and unconscious levels of the psyche that many of the 
root causes of tension lie.

Presently, all over the world, the orthodox medicines and psychologies 
have been unable to come to terms with this whole issue of psychic 
stress. It is known to exist by them but the current management of such 
things is obviously proving unsuccessful. There is perhaps more mental 
illness and psychic anxiety in the world today than at any previous time 
in history. But one cannot deal with the nature of the psyche and manage 
stress at this level effectively with gross methods and means. Drugs, 
counselling or emotional release therapies will never reach or relieve the 
fundamental confusions in the personality at the psychic level. Such 
conflicts can only be approached through methods such as yogic deep 
relaxation and psycho-spiritual meditation. 

Integration of the Mind and Body
As outlined above, from the yogic viewpoint, the human personality has 
these 4 different aspects; physical, intellectual, emotional and psychic. 
All of these together make up what the yogis call the total person, or the 
whole human being. To ignore, deny, or separate any one of these 
aspects from within the whole, is to invite "dis-integration". 

Initially, when examining the issues of stress management, it is 
important to understand that these different elements of ourselves really 
do exist. After appreciating oneself in relation to these philosophical 
standpoints, it then becomes necessary to start "re-integrating" them into 
a balanced and workable personality. And this is where the Integral 
Yoga approach will give you practical ways and means of doing this.

It should never be thought that one should do just physical exercises and 
relaxation for the body; mental exercises and relaxation for the mind; 
emotional exercises and relaxation for the feelings; or psychic exercises 
and relaxation for the psyche. According to the great teachers of Yoga 
down through the ages, all must be learned and developed 
simultaneously  for the best end results. 

We know that the body includes flesh and blood and that the intellect 
includes ideas and thoughts. We know that the emotions and feelings are 
very real experiences, and you may believe that the psyche has 
subconscious actions which affect each and every waking moment. When 
performing the Integral Yoga practices laid down in the 28 day 
programme, you are not just working on any one aspect. All are 
included, because of the very nature of a person and of Yoga itself. It is 
nearly impossible to isolate or define - Where does the body end and the 
mind begin?  Where do these feelings live when they are not active?  
How does the psyche store its stress?  

But in truth, these different aspects of ourselves are all so intimately 
linked that it isn't practically relevant to dwell on such questions for too 
long. It is far better just to get on with the actions towards change and 
integration, and then all the understanding will come through experience 
itself. You may not understand these ideas at present, but certainly 
through regular practise of the yoga techniques, you will come to 
appreciate the knowledge and wisdom of these yogic concepts.

The Causes of Human Stress and Tension
Everybody has heard about the law of cause and effect. Everything we 
think, say and do, creates some corresponding thought, feeling or action 
in another time and place. When considering what the causes of any 
particular situation are, it is very complex, because as we stand today, we 
are really a mixture of the whole of our life's history. What may appear 
as today's symptom, may be caused by previous stresses which are no 
longer obvious or visible. Many people go to great lengths to find out 
what was/is the cause of their present dilemma, but this doesn't actually 
relieve the problem as it presently exists. 

According to yogic principles, one should simply start at the most 
prevalent symptom and in a practical and systematic way, gradually 
work backwards towards the root causes. It is a bit like clearing out a 
long blocked up pipe, where to clear the pipe one must start at the only 
opening that is accessible, and gradually clear out the blockages by 
digging into the pipe until you reach the other end.  

The causes of human stress and tension are as complex and multi-faceted 
as the persons in whom they have manifested.  Just as in diagnosis of 
illness and disease, we cannot say that each case of asthma has the same 
cause, or that each back problem is caused by the same physical injuries 
or tensions. At every level of the personality, physical, emotional, 
intellectual and psychic conflicts abound. These may come from external 
situations of the life around us, as well as from our own internal 
subconscious and unconscious patterns. Therefore, it becomes difficult to 
discern where the causes of illness and unhappiness originate. Some 
people say "It's all in the mind", and others are still using the old excuse 
that it's someone else's fault. From the yogic point of view it is actually 
quite irrelevant whose fault it is or where the network of causes 
originates from. We should just get on with the job where we are, 
without being distracted by the innumerable possibilities of why's and 
wherefore's.  

Some Common Symptoms of Stress
Listed below are some of the common ailments known to involve 
elements of personal stress. The inclusion of these symptoms is not 
meant to convey any impression that they are caused solely by stress, or 
that by the removal of stress, great healing will occur. It is not being 
suggested that the practise of Yoga will "cure" such illnesses. Their 
inclusion here is to simply indicate that should you have any of the listed 
complaints, there is a strong likelihood that at some level of yourself, 
stress will be a contributing factor to the arrival and continuing existence 
of such an illness in your life. Of course, whatever the malady or it's 
cause, it is obvious that any sickness in one's body and/or mind will be 
further adding to the general level of stress held within. So rather than 
focussing on the illness, one must simply begin to address the nature of 
stress within one's self, rather than try to cure a disease. 

The listing is general in nature rather than specific, so as to indicate 
particular areas of personal physical/mental degeneration upon which an 
individual can act, rather than to suggest a therapeutic approach to stress 
management. Remember that these are termed "symptoms" of stress and 
may not give direct clues to the area of root cause.

Back problems, general physical tension, stiff joints, tight muscles, 
headaches (general, migraine & pre menstrual), irregular energy, 
tiredness and/or hyperactivity, insomnia, emotional ups & downs, 
menstrual irregularities, cramps & pains, respiratory complaints (eg. 
asthma, allergies, sinusitis), emotional & stomach tension, ulcers, lack of 
appetite or excessive food bingeing, chronic anger & frustration, lack of 
purpose in life, relationship dissatisfaction, poor digestion, constipation, 
cardiovascular irregularities.

Sometimes the symptoms of acute or chronic stress build-up may not be 
specifically definable. In fact, this is one of the early warning signs of 
impending illness. A general lack of inspiration, a feeling of "just not 
being well inside", excessive desire to sleep, irritability, are things that 
most people take for granted most of the time. Things about which a 
friend or even a doctor might just say "Oh, don't worry about it". Lack of 
awareness, or refusal to admit to oneself these simple dysfunctions can, 
and will, lead to further compounding of the inner conflicts which exist 
at subtle levels of the psyche. But most people do not attend to these 
early warning signs, and usually leave their problems until they are so 
obvious or inconvenient that they have then become fully-fledged illness. 
Yoga can be used daily as a preventative to the build up of such 
situations. Rather than letting things go on until a cure is needed, an 
aware and truly intelligent person takes daily notice of themselves and 
acts straight away to fix any imbalances. This is how yogic awareness 
can become an integral part of daily life. 

How to Approach Management of Stress
To begin managing stress, one must first appreciate that this thing called 
"stress" is not something external. It is not a monster which comes at us 
from the outside world, penetrating our defences and therefore needing 
to be driven out by a battle between the forces of good and evil! One 
must first begin to accept responsibility for the internal conflicts and 
tensions of his/her own mind and body. This requires gaining an 
understanding of oneself. It requires learning about the body, the 
feelings, the mind, the psyche, and having a personal resolve to growth 
and development. You can't just get hold of this thing called "stress" and 
then eject it from your life. There is really only one thing to work on, and 
that is YOU. By working on YOU, and understanding that the causes of 
stress and your relationship with it are YOUR responsibility, only then 
will this thing called "stress" become manageable. 

Self awareness methods such as Yoga are nothing other than mirrors. 
They show us nothing other than ourselves. If, for example, you are a 
weak person this will be shown up when the techniques themselves 
require strength. If you are stiff, this will be experienced when the 
process requires flexibility. If you are mentally scattered, this will 
become evident as you begin the practice of concentration. But even 
whilst such deficiencies become evident, at the same time, equal gains 
are made in strength, clarity and concentration. Be prepared to approach 
your excesses and deficiencies so that they can be improved and 
eventually eliminated. Perhaps the very first question to ask yourself 
before beginning this process of personal growth and change is - "Am I 
really prepared to change and to give what it takes?"

When starting the process of Yoga, don't try to reach the end. Just take it 
at your own pace, in a way that suits your own capacities and abilities. If 
you start off too hard and fast, you may tire and never attain your goal. 
Alternatively, it is not good to start with too much of a flippant or lazy 
attitude, because you will find your interest will wane very quickly. A 
middle course between speed, effort and relaxation is the best approach.

Commitment - the First Requirement
The first thing to do when formulating this new direction in your life is 
to make a commitment. A firm and resolute promise to yourself. One of 
the very necessary elements is setting a time period for your efforts. If 
you can commit yourself to beginning and completing a course, during 
that time you will definitely be able to experience a change in yourself. 
Others will notice too, which will help to spur you on. But if you think 
"I'll just start and see how it goes", you may lose interest and give up part 
way, seeing few if any benefits. Mustering the support from friends and 
family to allow and assist you with your plans will make your 
commitment easier. There are 2 time factors to consider.  Firstly - are 
you prepared to start and finish the course by attending class each week? 
Secondly - are you prepared to find/make/allot the required 30 minutes 
every day for the scheduled practices of yoga?

If your commitment is to do this, then you will not be disappointed at the 
results of your efforts. To give something a fair trial means one has to act 
according to the designated parameters of that trial. Yoga does not 
promise miracle cures, or overnight successes, but it does promise 
gradual and deeply transforming inner change, but only through regular 
and consistent daily practice. 

The Need for Guidance
Just like learning any new skill, it is definitely an advantage when 
beginning Yoga to have access to a teacher or a guide. The teacher 
should be both familiar with the techniques you are practising, as well as 
being a guide to give direction. A book can give you information and 
guide you only so far, but when queries arise, it cannot give you personal 
counsel. Sometimes when self awareness and inner growth develops, 
certain personality side effects occur. These may be unusual or hard for 
others around you to handle, and it is important at this time to convey 
this to your teacher. It may be something simple that can be immediately 
remedied and certain changes will be necessary.  If you are alone when 
these things happen or you confide in one who is inexperienced, further 
problems may result.

Sadhana - the Importance of Daily Practice
Sadhana (pronounced sar-dar-nar) is the yogic word for regular daily 
spiritual practice. It is a time-honoured concept which has similarities 
with the religious orders and their concept of daily prayer. In the Yogic 
tradition, the practices and techniques which are prescribed are called 
Sadhana. Sadhana is best done first and last thing each day. This creates 
a small time of centering.  To start the day with Sadhana is to "set the 
scene" for the rest of the day, thus preparing yourself and preventing the 
possibility of tension build up. At the close of the day, one should again 
have a small time for centering and to help release any accumulated 
stress from within the day.

Our sleeping period within each 24 hour cycle is a time of sinking into 
the unconscious, and therefore, to punctuate the day at the beginning and 
end of this sleep period with Sadhana, is to separate the period of 
unconscious sleep from the period of conscious daily living. Sadhana 
should be short and simple at first, so as to help you establish regularity 
and daily habit, not so much to begin with, that it feels like a chore. 
After some time you will find that you feel like extending the period of 
Sadhana, and the regularity which you have established in the beginning 
will help to compound the benefits of the practices.

Lifestyle as a part of the process
The yoga practices that one adopts and the practitioner's life are 
intimately related. To gain the very best from both, may require certain 
compromises for yourself and others. The amount of lifestyle 
modification that is necessary to begin regular daily yoga practice is 
really very small. You don't have to become vegetarian, or get up before 
sunrise to bathe in the river, or change your philosophies about anything. 
You just have to rearrange about 30 minutes within each day. 

But there may arise other aspects of your life which, after some time of 
learning Yoga, will obviously need changing. You will see things which 
were always there, but never noticed; things which were noticed, but 
conveniently forgotten or suppressed; things which have changed and 
are no longer relevant. And this is where one may have to make changes 
in life. This is where many people get stuck. Their yoga sadhana will be 
going along very nicely, but the other 98% of their life is the major 
factor and contributing blockage to their stress and unhappiness. This 
can become a hurdle to further growth if, for instance, one partner wants 
change, and the other doesn't, or one's own day to day existence needs a 
"clean out", and letting go of the old actually becomes a hard task for you 
and others. 

But all this should be seen as part of the process and the journey, as you 
make your way from what may be an unhealthy or stressed existence, 
towards an improved quality of life. Growth and change and Yoga all go 
hand in hand. Your yoga sadhana and your life itself are both part of 
each other. You and others in the world are inter-dependent for mutual 
growth. These are some of the realisations that one will have to face 
sooner or later on the Integral Yoga and personal growth path.

Timing of your Daily Practice Sessions
For most people the biggest problem is "finding the time".  It is more 
accurately a matter of "re-managing" the time you already have. You 
may be an extremely busy person, (and remember that your "busy-ness" 
is self-created, yes even your children!) but if you are not yet able to find 
about 30 minutes a day to work upon yourself and deal with the 
accumulated effects of stress in your life, then perhaps you are not yet 
ready for Yoga. Let's face it, 30 minutes a day is less than 2% of each 24 
hour period. 

Therefore, how to find the time?  The options are, a bit less sleep, a bit 
less work or a bit less play. Using common sense, it would seem most 
advisable to cut back some of that activity which you consider is the most 
stressful and replace 30 minutes of it with the potential remedies of 
Yoga. Second to that, getting up a little earlier is a good option. This 
new regime may indeed mean going to bed that little bit earlier. Such is 
the cycle of cause and effect. If managing your stress on a day to day 
basis is becoming really important to you, then these are only small 
adjustments to make for the larger benefits in your life.

There are optimum times for yoga practice. First thing early in the 
morning is the very best time, when the stomach is empty, the body is 
stiffest and the mind is the quietest. Next best is early evening, around  
sunset, but before the evening meal.  Mid morning before lunch is OK.  
Some practices are suitable and can be done just before bed. Otherwise 
any time which is not within 2-3 hours of having eaten is OK. If you 
don't have one solid period of 30 minutes, divide the programme for that 
day into its two parts, and do one later on.

The place you choose should be reasonably quiet, closed off from 
interruptions and have clean air. Try to use that same space for each 
session. Advise others of your plans, and request that you are not 
disturbed during this period. Place a blanket, mat or rug on the floor. 
Have an extra blanket nearby for relaxation. 

In Conclusion
This article has been a brief introduction to ideas of stress management 
through Yoga. The specific techniques recommended for yogic stress 
management are not included here because it is better to learn them from 
a more detailed book or directly from a teacher who can assess your 
individual needs and abilities. If you want to learn the techniques, you 
will have to find yourself a good book to begin with alone, or find a 
teacher and a local yoga class. Further information and practice books 
and tapes are available from the author. Contact Swami Bhavchaitanya 
Saraswati at Compuserve 100251,1525.
