Anxiety and Ayurveda – A holistic solution to a complex problem?

Once, the Buddha asked a man, “If you were shot with an arrow, would it hurt?” The man said, “Yes, of course.”

The Buddha continued, “Now, what if you were shot with a second arrow? Would that be more painful?” The man replied, “Yes, it would.”

“The intensity of the second shot is always dependent on the first,” said the Buddha.

In our lives too, the first hit may come out of nowhere – a job loss, a breakup, a sudden lifestyle change, and so on. Our anxiety or fear is the second one; we may not know where it comes from but the intensity of it depends on the first one.

This anxiety creeps into our lives in different forms. It’s this overthinking that leads to a pit in the stomach, increased heart rate, headaches, difficulty breathing, and so on. But an Ayurvedic approach can help resolve it, on a physical and emotional level.

How does anxiety affect your body and mind?

Everyone has tendencies that make them peculiar. Physically, some people tend to get acidity after a spicy meal or some tend to have headaches after a long day in the sun. Traits-wise, some might be short-tempered, others might be too easy-going.

In Ayurveda, such tendencies are due to a dominant dosha in your body. There are three doshas – vata, pitta, and kapha.

An anxiety disorder is an imbalance in the vata dosha which deals with processes like blood flow, breathing, and thoughts. So whenever you’re anxious, your excessive thoughts lead to intense breathing. 

This dosha imbalance may also lead to digestive issues. Anxiety plays a part here too. Have you noticed having an upset stomach when you’re anxious? It’s the vata dosha acting up on a physiological and mental level.

Now let’s understand how anxiety works. We get anxious when we’re afraid. But our brains can’t differentiate between an actual, physical threat and a mental one.

So whenever it perceives danger, it secretes the adrenaline needed to tackle that danger. It signals the sympathetic nervous system to take charge. This system chooses whether to fight a threat or avoid it. 

This process requires a lot of energy and hence, oxygen. This is why, during an anxious episode, we aren’t just mentally stressed, we also experience physical symptoms such as shortness of breath, restlessness, and even exhaustion.

Since the problem is holistic, the solution has to be holistic too. Ayurvedic treatment options are abundant, and they show better results when you look out for your lifestyle, diet, and overall health. 

Ayurvedic solutions for anxiety

Ayurveda balances our lives in natural ways - a healthy diet, lifestyle, herbal remedies, and ancient treatments and therapies.

Since anxiety and anxiety disorders are mind-body problems, Ayurveda focuses on relieving both.

1. Lifestyle changes

Ayurveda recommends having a well-rounded lifestyle with stress management techniques.

First, observe when you’re getting anxious. For instance, if you’re anxious first thing in the morning, have a solid morning routine. You can have a no-phone period an hour after you wake up, move around, journal, take a sunbath (for Vitamin D that refreshes you), and so on.

If anxiety is leading to insomnia, create a night routine. Meditate, enjoy a warm bath, have a skincare routine, etc.

Also, learn to let go of unhealthy habits. Drinking, smoking, excess screen time, and a sedentary lifestyle - these factors can partake in an anxiety disorder.

The key is to be mindful of what you do and consume.

2. A conscious diet

Did you know that some foods can reduce stress? Yes, they do, and most of them are accessible to you.

Berries

Strawberries, raspberries, and other berries contain antioxidants and vitamins that can ease anxiety. Research also claims that blueberries have flavonoids that uplift mood.

Vitamin D-rich foods

Apart from getting early morning sunlight, indulge in dietary sources of Vitamin D, such as eggs, tuna, mushrooms, trout, and bananas.

The membrane of our brain has Omega 3 fatty acids and a reduction in that can lead to psychiatric disorders. So have food that consists of Omega 3 - salmon, eggs, chia seeds, flax seeds, soya beans, etc.

Probiotics 

Yogurt, buttermilk, kimchi, apple cider vinegar have healthy bacteria that work well for your gut and mind.

In fact, a study confirmed that having probiotic food like yogurt can reduce inflammation and increase mood-boosting neurotransmitters.

Herbal Teas 

Instead of coffee, which can stimulate anxiety, go for calming teas like lavender tea and green tea. Even chamomile tea has been used as a mild sedative for years and helps with anxiety and sleep issues. 

Nuts 

Did you know that 30 gms of nuts can reduce depression symptoms by 17%? They also have a high microbial content for better gut functioning.

Other nuts like almonds and walnuts have vitamin E and magnesium that work on brain cells to make your mood better.

Fresh, leafy veggies 

Spinach, kale, and Swiss chard are some veggies that have folate, a vitamin that helps in the production of neurotransmitters.

They also consist of magnesium, whose deficiency leads to anxiety problems. Plus, they’re high in fiber which ensures better digestion.

3. Yoga and Pranayama

Yoga works on a mental level through the body as it stimulates the vagus nerve that is linked with mood. It makes the nerves healthier and your body can react better to stress and fear.

Similarly, pranayama forms a link between your body and brain through breathing. By slowing your breaths and controlling your breathing, pranayama signals the brain that everything is alright. 

Even a single session can reduce anxiety enough for you to see the difference.

4. Herbal remedies

Ayurvedic herbs are an age-old solution to lowering anxiety. They too work on a neuro-level and alter your brain and body. 

Some herbs that you can find around are

Ashwagandha

A robust, traditional herb that is used for healing disorders. A study revealed that it led to better sleep and improved mood. But how quickly does Ashwagandha work for anxiety?

It’s not immediate. It can take some days, or up to 6-8 weeks to work, but its effects are robust and lasting.

Now, how to use Ashwagandha for anxiety? It can be used in a pill or powder form. However, we advise you to visit an Ayurvedic doctor for appropriate guidance.

Lavender 

Lavender is generally prescribed to feel calmer and to sleep better. 

Its extract has linalool, a fragrant natural alcohol, that interacts with GABA (Gamma-aminobutyric acid) that slows your brain and the nervous system.

Lavender’s magic lies in its smell, and you can use it as an essential oil, or in tea too.

Brahmi

Another ancient herb, this one works on balancing your vata dosha. Brahmi keeps your nervous system in check and thus, your anxiety.

Brahmi is known to strengthen the mind, and in turn your body by building resilience, immunity and even creativity. You can look for Brahmi supplements or make a juice out of its leaves. 

Please seek advice from an Ayurvedic doctor before turning to medications. 

5. Therapies

Ayurveda offers a variety of treatments and therapies that release anxiety with medicinal ingredients like oils, powders, and more.

Massage 

Massages blend traditional ingredients with pressure points on your body to soothe both the mind and the body.

For anxiety, you can opt for calming massages like Abhyanga which works on your nervous system. It also relaxes your tissues and helps you relax. 

Kizhi 

A form of massage that balances the vata dosha. It involves massaging your body with a muslin cloth filled with herbs, powders, or rice, based on your needs.

It’s a warm massage that works on specific parts of your body that need attention.

Pizhichil

This treatment which spans over days, revitalizes your body by pouring warm oils all over. A gentle massage follows which increases circulation, reduces muscle tension, detoxifies the body and mind, and relieves you from stress and anxiety.

Padabhyanga

This massage focuses on the pressure points of your feet, relaxing your muscles and improving blood circulation. Padabhyanga leads to a calmer mind and revitalised muscles.

Ayurvedic Treatments

Using herbal oil and medicinal ingredients, Ayurvedic treatments aim to nourish your brain and nervous system to soothe anxious thoughts. 

While an Ayurvedic doctor can prescribe the best therapy for you, two treatments are known for their results. 

Nasyam Treatment

This is one of the steps in Panchakarma, where medicated oils are poured into your nostrils after a facial massage. 

It is known to detoxify our body by cleaning the nasal cavity and is used to treat disorders associated with our head and nervous system. 

Shirodhara Therapy

An oil-pouring treatment, Shirodhara offers a gentle massage to our brain, balancing our imbalanced doshas. Since it is aimed at our head, it also works on our scalp, releasing tension.

To Sum Up

If your symptoms are intense, you can take Ayurvedic medicine for anxiety and panic attacks, but it’s best to refer to an Ayurvedic doctor for it.

But if your anxiety episodes are recent and light, you can choose Ayurvedic treatment for it. From diet to therapies, you can ease the symptoms with conscious choices.