Ayurveda offers a complete, natural system for managing stress and anxiety (Manasika Vyadhi) by balancing the mind (Manas), body (Sharira), and spirit (Atma).
Here’s a structured guide — covering causes, lifestyle, diet, herbs, and therapies.
🧠 1. Ayurvedic Understanding of Stress & Anxiety
In Ayurveda, stress and anxiety are mainly caused by:
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Vata imbalance (excess air and space elements) → restlessness, fear, insomnia
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Pitta aggravation (fire) → irritability, anger, frustration
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Kapha imbalance (earth & water) → lethargy, depression
Mental peace (Sattva) is disturbed when the Rajas (activity, desire) or Tamas (inertia, dullness) qualities dominate.
🌿 2. Key Herbs (Medhya Rasayanas – Mind Tonics)
| Herb | Main Benefits | How to Use |
|---|---|---|
| Ashwagandha (Withania somnifera) | Reduces cortisol, improves sleep, combats fatigue and anxiety | ½–1 tsp powder or capsule twice daily with milk or warm water |
| Brahmi (Bacopa monnieri) | Enhances memory, calms mind, improves focus | 1–2 tsp juice or capsule daily; can be combined with ghee |
| Shankhpushpi (Convolvulus pluricaulis) | Soothes nervous system, relieves stress, improves clarity | Syrup or powder in the evening with milk |
| Jatamansi (Nardostachys jatamansi) | Excellent sedative and anti-anxiety herb | Powder with honey or warm milk at night |
| Tulsi (Holy Basil) | Clears toxins, balances cortisol, improves respiration | Herbal tea or fresh leaves daily |
| Gotu Kola (Mandukaparni) | Improves circulation to the brain, supports meditation | Powder or capsule once a day |
🔸 Combination Tip: “Medhya Rasayana Churna” (Brahmi + Shankhpushpi + Jatamansi) is a classic formulation for anxiety and overthinking.
🍎 3. Ayurvedic Diet for Stress Relief
✅ Favour
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Warm, freshly cooked, easy-to-digest meals
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Ghee, milk, nuts, and sweet fruits (banana, dates, mango) nourish the nervous system
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Spices: cumin, fennel, cardamom, cinnamon, turmeric — all promote calm digestion and balance Vata
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Herbal teas: Tulsi, chamomile, licorice, or Brahmi tea
❌ Avoid
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Cold, dry, or stale food
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Excess caffeine, refined sugar, or alcohol
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Very spicy, fried, or processed foods
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Eating irregularly or skipping meals
🧘♀️ 4. Lifestyle & Daily Practices
🌅 Morning
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Wake up early and spend a few quiet moments in gratitude.
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Drink warm water; practice Abhyanga (self-oil massage) with warm sesame oil to ground Vata.
🧘♂️ Meditation & Yoga
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Pranayama (breathing practices):
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Nadi Shodhana (alternate nostril) – balances both hemispheres of the brain
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Bhramari (humming bee breath) – instantly reduces tension
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Yoga asanas:
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Forward bends (Paschimottanasana),
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Child’s pose (Balasana),
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Legs-up-the-wall (Viparita Karani),
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Corpse pose (Shavasana).
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☀️ During the Day
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Maintain a consistent routine; avoid multitasking.
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Take short breaks and connect with nature — even 5 minutes in sunlight helps balance circadian rhythm.
🌙 Night
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Avoid screens 1 hour before bed.
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Drink warm milk with a pinch of nutmeg or cardamom.
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Gentle head massage with Brahmi or coconut oil before sleep.
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Sleep by 10 PM.
💆♂️ 5. Ayurvedic Therapies (Under Expert Guidance)
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Shirodhara: Continuous stream of warm oil on the forehead — deeply calming.
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Abhyanga + Swedana: Full-body oil massage followed by steam therapy.
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Nasya: Herbal oil in nostrils to clear the mind and improve sleep.
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Shiro Abhyanga: Head and neck massage with Brahmi or Jatamansi oil.
🕉️ 6. Mindful Habits
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Practice Sattvic living — purity in thoughts, food, and surroundings.
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Listen to calming music or mantras (Om chanting, Gayatri mantra).
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Engage in creative, non-competitive activities like gardening, painting, or singing.
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Keep good social company (Satsang).
🌼 Summary Table
| Aspect | Recommendations |
|---|---|
| Best Herbs | Ashwagandha, Brahmi, Shankhpushpi, Jatamansi, Tulsi |
| Ideal Foods | Ghee, milk, dates, almonds, warm soups |
| Best Practices | Yoga, Pranayama, Meditation, Oil Massage |
| Avoid | Caffeine, alcohol, irregular routine, excessive screen use |
| Therapies | Shirodhara, Abhyanga, Nasya |
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