The modern world laden with hectic work schedules and fast-paced lifestyle had
made many the victims of stress, anxiety and depression. And high levels of
stress can negatively impact many of the systems in the body including
digestive system, metabolic function, nervous system, cardiovascular system,
immune system and reproductive system.
Ayurveda and management of stress
The age-old wisdom of Ayurveda offers effective ways to combat day-to- day
stress and heal the mind and body. Ancient texts prescribe the antidote to excess
stress by welcoming influential changes in diet, lifestyle and practices. It also
explores methods to release accumulated stress and tension from the mind and
tissues for a healthy body.
Here are 8 tips to fight stress and anxiety the Ayurvedic way.
1. Ayurvedic Lifestyle
The Ayurvedic approach to stress calls for a total approach on one’s physical,
mental and emotional aspects. Following an Ayurvedic daily routine
encompasses all these approaches to set up a stress-free day.
A routine with regular wake up time and bowel movements, Abhyanga, Surya
Namaskara, meditation, bath and healthy breakfast will help for a refreshing
start and provides the energy to go through the day.
2. Self-care
Prioritizing self-care with rest, relaxation and nourishing practices help manage
stress effectively by promoting focus and stability.
A relaxing bath with warm water or epsom salt will sooth both the mind and
body and is also cleansing and detoxifying. Oil pulling by swishing and
gargling warm coconut oil or sesame oil helps remove tension from the jaw,
while also improving the sense of taste. The self-massage with oil or self-
Abhyanga is highly recommended to calm the nervous system and to rejuvenate
the tissues.
3. Diet
A balanced diet will provide a wholesome source of nourishment to the body
than the dosha aggravating choices of unhealthy foods. Fresh fruits and
vegetables rich in antioxidants reduce free radical damage and thus decreases
chances of stress accumulation, fatigue and diseases. It is also advised to eat

according to one’s Ayurvedic constitution to contribute to the body’s needs.
Supplementing the diet with rasayanas, herbs like ashwagandha and brahmi and
herbal extracts are helpful for a calming and relaxing effect on the mind and
4. Yoga
Yoga is highly recommended to relax both the mind and body. The postures are
effective in dissipating tension, clearing stagnation and encouraging fluidity in
both the mental and emotional aspects.
5. Meditation
Meditation helps relax a distracted mind and provides calm and peace. It also
assists in developing passive awareness to respond with clarity on stressful
situations rather than reacting blindly. Meditating daily is highly beneficial to
keep away unwanted worries and anxiety and to remain calm.
6. Pranayama
Pranayama induces prana or the vital life-force in every cell of our body. By
stimulating the breath through breathing techniques, pranayama revitalises the
energy channels in the body by eliminating toxins that causes stagnation in the
mind. Nadi Shodhana practice is said to be effective for relieving tension and
7. Aroma
Therapeutic aromas and fragrances are stress relieving while also providing a
calming effect on the mind and body. Fresh flowers exude a natural soothing
aroma, while diffusers and incense sticks provide a stress-reducing aroma and
adding aroma oils in bath water will have a calming effect on the body.
8. Sound Sleep
The benefits of sound sleep for 7-8 hours every day cannot be overlooked when
it comes to managing stress and tension. An uncomfortable night of bad sleep
can reduce appetite, imbalance digestion and cause irritation and fatigue. A
regular sleep cycle can be maintained with light dinner and relaxing activities
like reading or calming music before bed.

Latest posts by Dr.Sandeep Krishna (see all)