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Are you feeling overwhelmed by life? Do you feel like there’s too much going on and not enough time in the day for you to get it all done? If so, Ayurveda may be the answer to your problems! In this blog post, we’ll explore how the ancient knowledge of Ayurveda can help reduce stress and anxiety. So grab a cup of chai and let’s get started!
What Is Ayurveda?
Ayurveda is an ancient Indian natural healing system that dates back to around 5,000 years ago. It is a holistic approach to health and well-being that focuses on improving vitality by balancing the body, mind, and spirit.
Ayurveda focuses on understanding each individual’s unique needs, lifestyle, and environment to create a personalized plan for health. It includes treatments such as herbal remedies, massage therapy, yoga, meditation, dietary changes, lifestyle modifications, and even spiritual guidance. Ayurvedic practitioners use the five elements found in nature (earth, fire, air, water, and ether) as a way to diagnose illnesses and prescribe treatments.
Ayurveda also promotes preventive care by recognizing the importance of maintaining balance within the body. This means that practitioners pay attention to things like diet and lifestyle habits as a way to prevent disease before it begins. Additionally, Ayurveda highlights the importance of mind-body connection; mental health is just as important as physical health when it comes to overall wellness.
Ayurveda seeks to restore the balance between the body’s natural energies. This balance is believed to be the key to maintaining good health. When our energies are out of balance, we can experience physical symptoms like fatigue and digestive issues or mental symptoms like anxiety and depression
Ayurveda aims to bring balance back into our lives by addressing both physical and mental issues from a holistic perspective.
How Can Ayurveda Help Reduce Anxiety and Stress?
Take a Break
The first step towards reducing stress and anxiety with Ayurveda is to take a break and give ourselves time to relax. Taking a few minutes out of our busy day to practice some deep breathing and mindful meditation can help let go of the built-up tension and stress.
Eat Calming Foods
Eating calming foods that are recommended by Ayurveda, such as Brahmi and tulsi, can help reduce the effects of stress and anxiety. Brahmi works to reduce cortisol, the stress hormone, while tulsi is often used as a preventive measure against stress and anxiety.
Getting enough sleep is another way to reduce stress and anxiety with Ayurveda. Our body needs 7-9 hours of sleep per night to stay healthy and function properly. A good night’s rest will not only give us energy throughout the day but also help our bodies cope with stress better.
Exercise Regularly
Exercise plays a vital role in reducing stress and anxiety with Ayurveda because it helps release endorphins, which are hormones that act as natural painkillers and mood enhancers. Exercise also helps reduce cortisol levels in your body, allowing it to function more effectively during stressful situations.
Avoid Stimulants
Stimulants like caffeine, nicotine, amphetamines, etc can all make it hard to get a good night’s rest. Large doses of these substances can even lead to over-stimulation, resulting in feelings of anxiety and panic. It’s best to avoid pre-bedtime workouts, coffee, or other stimulants to help ensure that we get enough sleep. By taking the proactive step of avoiding stimulants, we can ensure that our body gets the rest it needs to be healthy and feel its best.
Foods to Eat for Stress Relief
We all know the feeling of being overwhelmed. From work, family, and everything else life throws at us, it can be hard to manage stress. Thankfully, certain foods can help us manage our stress levels naturally. Here are some of the snacks and meals to reach for when feeling tense.
Oatmeal
Oatmeal is a complex carbohydrate that helps regulate sleep cycles and reduce inflammation. It’s also a comforting food that can help you relax and feel calmer. Add some honey, cinnamon, or berries to make it even more delicious!
Salmon and Tuna
These fish are rich in omega-3 fatty acids which help to reduce inflammation and improve brain function. Make sure you get wild-caught fish whenever possible, as this will ensure that you get the most nutritional value out of your meal.
Berries
Berries are another great source of omega-3 fatty acids as well as powerful antioxidants which can help protect your body from the negative effects of stress. Blueberries, strawberries, raspberries—they’re all great for a healthy snack or as an addition to a dinner salad.
Oysters
Oysters are rich in zinc which is essential for stress management and cognitive function. Try them raw or grilled in olive oil with some lemon juice for a healthy appetizer or snack.
Dark Chocolate
This one’s a must-have for anyone looking for a sweet treat that also helps reduce stress. Dark chocolate is rich in flavonoids, plant compounds that have been shown to reduce inflammation and regulate sleep cycles, both of which help fight stress.
Nuts
Snacking on nuts like almonds and walnuts can help stabilize blood sugar levels and give you a dose of magnesium and vitamin E – two nutrients that help reduce stress.
Soy Foods
Soy foods are high in lecithin, an important nutrient for brain health that helps reduce stress hormones in the body. Try adding edamame, tofu, or tempeh to your diet to get a healthy dose of lecithin.
Eggs
Eggs are jam-packed with vitamins and minerals like B vitamins and selenium which help boost your mood and reduce stress hormones in the body.
Herbal Remedies to Calm Anxiety and Stress
I have personally struggled with anxiety, and I know that it can be difficult to find ways to manage it without resorting to medication. Luckily, some natural remedies can help calm our minds and reduce stress. Here are nine herbal remedies that I have found to be effective in helping manage my anxiety:
Kava
Kava is an herbal remedy from the Pacific Islands that is known for its calming effects. It has been used for centuries as a natural sedative, and studies have shown that it can help reduce anxiety, improve sleep quality, and reduce stress levels.
Passion Flower
Passion flower is a popular herbal remedy for anxiety and nervousness. It helps to relax the body and mind and has been used for centuries as a treatment for insomnia.
Valerian
Valerian is an herb from Europe that has been used for centuries as a natural sedative and sleep aid. Studies have shown that valerian can reduce stress levels and improve sleep quality in those who suffer from insomnia or anxiety-related conditions.
Chamomile
Chamomile is an herb that has been used for centuries as a natural remedy for anxiety, depression, insomnia, and other ailments. It helps to relax the mind and body and can be taken in tea form or capsule form for maximum benefit.
Gotu Kola
Studies have shown that Gotu Kola can reduce anxiety-induced behavior in mice that have been sleep-deprived for 72 hours. It also has proven benefits for humans, such as increasing calmness, contentedness, and alertness, while reducing symptoms of depression and anxiety. Furthermore, Gotu Kola can help improve memory and intelligence, soothe stress, and boost circulation. It is also known to relax muscular tension and stress-induced constipation. Furthermore, Gotu Kola can help improve memory and intelligence, soothe stress, and boost circulation. It is also known to relax muscular tension and stress-induced constipation.
St John's Wort
Studies have shown that St. John’s Wort can be effective in treating social anxiety disorder, with typical dosages ranging from 600 to 1800 milligrams per day. Additionally, research suggests that St. John’s Wort combined with Valerian is effective for mild to moderate depression with anxiety. Even for severe depression, some evidence suggests that St. John’s Wort may help with anxiety and seasonal affective disorder (SAD).
Ashwagandha
Recently I have been hearing a lot about ashwagandha and its potential benefits for reducing stress and anxiety. After doing some research, I found that several studies indicate that ashwagandha supplements may help to relieve stress and anxiety.
For example, a small study of 58 participants found that those who took 250 or 600 mg of Ashwagandha extract for 8 weeks had significantly reduced perceived stress and stress hormone cortisol levels compared with those who did not take the supplement. Additionally, research from 2021 shows that Ashwagandha can be effective in calming stress and anxiety. It is an adaptogen, meaning it helps our body adapt to stressful situations. Furthermore, a small 2019 study found that taking a 600-milligram (mg) daily dose of ashwagandha led to a “statistically significant reduction” in anxiety levels. In addition to reducing cortisol levels, Ashwagandha may also help ease anxiety beyond cortisol levels. A randomized, double-blind study of participants who were experiencing considerable stress found that anxiety levels were reduced significantly with the use of Ashwagandha.
It is no wonder that celebrities like Meghan Markle, Emily Weiss, and Jennifer Aniston have been taking this trendy vitamin lately!
Rhodiola Rosea
I have personally found Rhodiola Rosea to be incredibly helpful in reducing my stress and anxiety levels. Studies have shown that it can be effective in reducing symptoms of generalized anxiety disorder, and can even help protect cells from damage and regulate heartbeat. Rhodiola extract has been used for decades to help with fatigue, depression, stress, and many other mental health issues. It is a very promising treatment for stress and mild to moderate depression, and can also act as a neuroprotectant.
Bacopa
I have been looking into the benefits of Bacopa monnieri, an adaptogenic herb that has been used in Indian Ayurvedic medicine for centuries. It is known to increase our body’s resistance to stress and help reduce anxiety. Studies have shown that Bacopa helps to reduce levels of cortisol, a hormone linked to stress, and it has an anxiolytic effect on patients with anxiety. In addition, it has been used to improve cognitive functions, lessen anxiety and depression in people over 65, and improve memory and thinking skills. There are some potential downsides though – it might make you too relaxed and lack the motivation to work!
Aromatherapy to Activate the Parasympathetic Nervous System
Aromatherapy can help activate our parasympathetic nervous system and make us feel relaxed and at ease. Essential oils have been used for centuries to help support the body’s natural response to stress. Here are some of the single essential oils and blends you can try out to activate your parasympathetic nervous system:
Essential Oils:
- Ylang Ylang
- Valerian
- Vetiver
- Marjoram
- Lavender
- Rose
- Patchouli
To use these essential oils, try adding several drops in a diffuser or diluting them with a carrier oil and massaging them on the skin. Add a few drops to your bathwater for a relaxing soak. With just a few simple steps, you’ll be able to relax and get the rest you need!
Yoga Poses to Relieve Anxiety and Stress
Yoga is an amazing way to calm our minds and body, and there are many poses specifically designed to reduce stress and anxiety. Here are the best yoga poses that will help find relief from stress and anxiety:
Restorative Bridge Pose
This pose helps open up your chest and create space for your lungs to expand. It also helps to release tension in your neck, shoulders, and back. To do this pose, lay on your back with your arms extended out on the floor, fingers pointing towards your heels. Make sure that both feet are parallel to the floor.
Downward Facing Dog
This pose is great for stretching out the whole body while calming the mind. It helps to relieve tension in the neck, shoulders, arms, and lower back while strengthening the core muscles. To do this pose, start in a tabletop position with your hands shoulder-width apart. Then tuck your toes under and lift your hips as you straighten your legs.
Child's Pose
This pose is incredibly calming and relaxing, and is one of my favorites. To start, get down on your hands and knees, then sit back on your heels with your arms at your sides. Separate your knees slightly wider than hip-width apart and lay your torso down between them. Stretch your arms in front of you with your palms facing the floor. Press your hips towards your heels and feel the gentle stretch in your hip joints, lower back, and upper shoulders.
Pranayama (Breathing Exercises) for Reducing Stress
Gentle Breathing
Lie down and close your eyes. Gently breathe in through your nose, mouth closed, for a count of six seconds. Don’t fill your lungs with too full of air. Exhale for six seconds, allowing your breath to leave your body slowly and gently. Continue for up to 10 minutes.
Dirga Swasam Pranayama (Complete Breath)
This simple breathing exercise is great for calming the nervous system and reducing stress levels. Start by inhaling for a slow count of four, hold your breath for four counts, then slowly exhale for four counts and hold again for four counts before continuing the cycle. Repeat this cycle up to 10 times or until you feel relaxed.
Deep Breathing
Take a deep breath through the nose while counting to four, hold it for four counts, then slowly exhale through the mouth while counting to four again.
Meditating can be a great way to quiet the mind and relax. I like to start and end the day with meditation. Click the link to read more about ‘The Best Meditation Practice.’
Abhyanga (Ayurvedic Oil Massage)
Abhyanga is an ancient Indian Ayurvedic massage therapy for healing, cleansing, and revitalizing the body, mind, and spirit. Abhyanga is a gentle, full-body massage that involves touch, warm oil, and massage techniques to help reduce stress and anxiety, improve circulation, detoxify the body and boost immunity.
Let’s take a look at the different oils that can be used for Abhyanga:
Coconut Oil
This is a great choice for late spring, summer, and early fall days or for someone with excess heat in the system. It is fundamentally cooling to the system and provides nourishing and moisturizing benefits.
Mustard Oil
This oil is commonly used in the North of India, as it provides excellent nourishment to all tissues of the body. It helps detoxify the body, improve blood circulation, reduce stress and anxiety, and relax the muscles.
Safflower Oil
This oil has an abundance of fatty acids that help nourish and protect your skin while relieving stress and tension. It also helps improve circulation and moisturizes dry skin.
Castor Oil
This oil is excellent for nourishing and protecting your skin while providing relief from muscle pain and tension due to its anti-inflammatory properties. It helps reduce stress and anxiety.
Sesame Oil
This is considered to be the “king of oils” in Ayurveda. It is inherently warming and great for those with a Vata constitution. Be sure to use cold-pressed, unrefined sesame oil for the best results.
Olive Oil
Yes, this oil is not only for cooking; it can also be used for abhyanga as well.
Sweet Almond Oil
This carrier oil can be used individually or combined with other oils for a unique blend suited just for you!
Ideally, it’s recommended to get an Abhyanga massage 4-5 times a week to get the most benefit from it. However, if that isn’t possible, doing it yourself even once a week will still be beneficial.
I hope this article has been informative and eye-opening for you. It is also important to know your dominant Dosha constitution to get the most out of your Ayurveda practice; find more related articles using the search feature. Wishing you all the best in living a healthier life! Thank you for reading.
