Category: Depression

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
body.
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
stress.
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.

Management of Insomnia in Ayurveda
Insomnia is the inability to sleep at night, it either means taking a long time to fall asleep or is the condition of lacking a sound sleep. Insomnia doesn’t just impairs your sleep, its impacts extend to the health and happiness of your personal life and efficiency in your works.

Symptoms of Insomnia
Insomnia is not only indicated by a night rendered sleepless, other difficulties in taking proper rest are also indications of Insomnia. They include:
• Taking too much time to fall asleep
• Waking up very early and in between the sleep
• Fatigue and sleepiness during the day

Causes of Insomnia
Uncomfortable sleeping occasions are caused by an imbalance in the nervous system due to the following factors:
• Poor nutrition and digestion
• Too much of stress and other emotional imbalances
• Long gaps between meals
• Excessive intake of tea or coffee especially during the night
• Staring at computer screens, mobile phones and TV for longer durations

Insomnia in Ayurveda
Insomnia or sleeplessness is called Anidra in Ayurveda and its occurrence is attributed to the imbalance of 3 doshas. A brief about the three dosha imbalances is as follows:
• Tarpaka Kapha: It is one of the 5 types of kapha dosha that is responsible for providing nourishment and protection to the brain and feeling of wellness and happiness. But when vitiated, it hinders the functioning of the nervous system resulting in insomnia and a few other conditions.
• Sadhaka Pitta: This is one of the sub- types of Pitta dosha that is responsible for emotional balance and is said to connect the heart and mind. A weak Sadhaka pitta would result in anger, stress, restlessness, depression and sleeplessness.
• Prana Vayu: Prana vayu is the ascending moving air that simultaneously expands the chest as it enters the body, it governs everything that enters the body. A clear and focussed mind is an indication of the good state of prana vayu. A faulty state of this sub dosha will lead to a moody mind, head ache and negative emotions that ultimately lead in insomnia.

Ayurvedic Treatment for Insomnia
• Abhayanga: It is a full body Ayurvedic massage using warm herbal oils that treats many conditions including insomnia by calming nerves, increasing circulation and helping to eliminate impurities from the body.
• Siroabhayanga: It’s a head massage with therapeutic oils that nourishes all 5 sense organs, promoting their natural functions and calming the mind. It is therefore a treatment highly recommended to treat Insomnia.
• Shiro Dhara: It is a process in which medicated oil drips on the forehead in a steady stream. Sirodhara performed with Brahmi oil is highly effective in curing Insomnia.
• Pada Abhayanga: It is an Ayurvedic foot massage that soothes and balances various disturbances in the autonomic nervous system. Foot has many nerve endings and is the place of five marmas, hence, this Ayurvedic treatment releases the negative energy accumulated in these marmas thereby calming the mind and giving a good sleep.
• Nasya: Nasya is the administration of herbal medicine through nasal passage.

Home remedies and lifestyle changes to tackle Insomnia
• Herbs like Brahmi, Aswagandha, Jatamansi (Takaram in Malayalam) are considered as some of the best herbal cures for insomnia
• Include whole grains, cereals and pulses in your diet.
• Consuming Honey before bed will help you sleep better.
• Milk and Banana, both of which can increase serotonin in your body will help to tackle sleeplessness.
• Engage in mild exercises daily to let your body stretch and make it flexible, it boosts circulation and a proper functioning of the nervous system.
• Set a daily routine for everything, including your bed time rituals.
• Make meditation and yoga an unavoidable part of your routine
• Take a long and warm shower before sleep.
• Gently apply warm oil on your scalp and the soles if your feet before going to bed.