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.