How to Manage Stress with Ayurveda

Published on 10/08/24

(Updated on 09/19/25)

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How to Manage Stress with Ayurveda

Written by

Dr. Harsha Joy

Nangelil Ayurveda Medical College

I am Dr. Harsha Joy, and I mostly work with women who are struggling with stuff like hormonal issues, skin flare-ups, hair thinning, or fertility troubles that don't always have one straight answer. Over the years, I’ve realised that real healing doesn’t come from a standard protocol—it comes when you actually sit with a person, understand what their day looks like, how they eat sleep think feel. That’s where Ayurveda makes all the sense in the world to me. My clinical work revolves around women’s health—especially gynecology and infertility care. Many women who reach out to me have tried many things, felt confused or unheard. Whether it’s PCOS, irregular cycles, or just feeling "off" hormonally, I try to look at the root imbalance—agni, ama, ojas—basic Ayurvedic fundamentals that still explain modern conditions better than most charts or labels. Fertility support is something close to my heart... we don’t rush anything. It’s more like—let’s fix the ecosystem inside first. I also work with chronic skin and hair problems. Acne that just won't leave, hyperpigmentation, postpartum hair loss, oily scalp with dandruff... and again, for these too, it’s usually not a skin problem. It’s digestion, stress, sleep, circulation—internal stuff showing up outside. We work with diet tweaks, gut reset, herbs, maybe some lepas or sneha therapy—but always after tuning into what *your* body wants. Outside my clinic I write a lot. I'm part of content teams that simplify Ayurveda into understandable bits—whether it's about hormonal balance or skincare or daily routines. Writing has helped me reach people who aren’t ready to consult but want to start somewhere. And I think that matters too. I don’t believe in intense detoxes or piling on medicines. The work I do is slow, layered, sometimes messy—but that's healing. That’s what I try to offer—whether someone walks in with hair loss or years of failed fertility cycles. Every body has its own story and my job’s just to hear it right. Maybe guide it back home.

Everybody has dealt with stress in one way or another daily. The modern world is full of inconveniences, challenges, and heavy obligations. Stress can not cause illness in and of itself, but when excessive, it can contribute to more serious conditions. Stress typically results from circumstances that can make you feel anxious, upset, or frustrated. In a nutshell, stress is our body’s response to hardships and obstacles. Short bursts of stress can improve our ability to focus and achieve deadlines in mild crises, even if it’s best to avoid stressful situations altogether. Stress starts to get in the way of your ability to lead a regular life only when it builds up. It becomes increasingly harmful to your health and well-being the longer it persists. Therefore, stress management is essential for people in the modern world. Stress management in Ayurveda includes Ayurvedic remedies, dietary changes, exercise, and lifestyle adjustments are all part of the Ayurvedic treatment plan for stress and anxiety.

Types of Stress

Acute Stress

Acute stress is the body’s normal reaction to a new issue or difficulty. Almost everyone experiences it; sometimes we feel the need to take a brief break to clear our heads and take a big breath when faced with a new, challenging task. Generally, acute stress is not harmful. Acute stress from somewhat stressful situations might also help you get ready for future stressful events. On the other hand, extreme events that result in acute stress, such as near-death experiences, can lead to PTSD.

Episode acute stress

This occurs after following several severe stress-related incidents. This mostly happens when you are always worried or nervous about what can happen. This tension may cause your life to spiral out of control. Moreover, it could seem like you’re always taking on new challenges.

Chronic stress

When someone experiences extreme stress over an extended period, it can lead to chronic stress. Several things, including broken relationships and the loss of a loved one, can lead to chronic stress. Prolonged stress can lead to physical health problems, including digestive troubles and sleep abnormalities, as well as mental health problems like anxiety, depression, high blood pressure, immune system weakness, and exhaustion.

Stress-The Causes

Various things can cause stress in different ways for different people. The following are a few major factors that cause stress:

Relationship and family problems: Stress can be caused by problems in personal relationships, disputes with family members, marital difficulties, or caring obligations.

Traumatic events: Stress and post-traumatic stress disorder (PTSD) can result from experiencing or witnessing a traumatic event, such as an accident, a natural disaster, or acts of violence.

Academic pressure: The pressure to do well on tests, assignments, and academic expectations can all cause stress for students.

Work stress: Stress at work can be caused by a variety of factors, including heavy workloads, strict deadlines, job instability, a lack of control over the task, and disagreements with superiors or coworkers.

Financial stress: Financial problems, including debt, unstable finances, or not being able to pay bills on time, can cause a lot of stress.

Significant life changes: Stress can be brought on by important life events like starting a new career, relocating to a new location, getting married, having a kid, or losing a loved one.

The Ayurvedic Perspective

Ayurveda states that our body’s stress levels are determined by the three doshas: Vata, Pitta, and Kapha. These three doshas have a major impact on how much positive and negative stress is present in an individual’s body.

The qualities of strength, stability, and dependability are linked to Kapha energy. Individuals with strong Kapha energy tend to be resistant to change and obstinate in situations that are typically uncomfortable. This could result in elevated stress levels. Stress in individuals with a prominent Kapha dosha can be brought on by comfort food, inertia, fatigue, slowness, etc.

Vata dosha can maximize our intuitive power, foster creativity and invention, and facilitate quick thinking. Individuals with mostly Vata dosha may encounter uncomfortable situations in their lives. Increased dosha levels can lead to feelings of fear, worry, insomnia, loneliness, and other negative emotions.

Pitta dosha is beneficial to us in terms of intelligence, confidence, competitiveness, and tenacity. People may have increased feelings of rage, irritation, frustration, or incompetence as these dosha levels rise. Furthermore, elevated Pitta dosha levels can be caused by perspiration, heartburn, diarrhoea, and hypertension.

How to manage stress with Ayurveda?

Ayurvedic stress management techniques include balanced diet, herbal remedies, daily routines, yoga and breathing techniques.

Balanced Diet for Dosha Harmony:

Ayurveda places great emphasis on maintaining a balanced diet that aligns with your dosha. For Vata individuals, incorporating warm, grounding foods such as cooked grains, root vegetables, and nourishing soups can help pacify their airy and dynamic nature. Pitta types benefit from cooling foods like cucumbers, mint, and coconut, while Kapha individuals thrive on light, spicy, and warming foods to counterbalance their earthy nature.

Eat healthy, well-balanced diet rich in whole grains, lean proteins, and seasonal, fresh fruits and vegetables. Eat more of the foods that relax the nervous system, like cooked vegetables, warm milk, and herbal teas. Stimulants like alcohol and coffee should be avoided or limited since they can make anxiety and stress worse. Add calming herbs and spices to your diet, like turmeric, tulsi, ashwagandha, and Brahmi.

Medicinal support

Ayurvedic herbs play a significant role in stress management. Ashwagandha, known for its adaptogenic properties, helps the body adapt to stressors. Brahmi enhances cognitive function and calms the mind, while Tulsi (Holy Basil) is revered for its stress-relieving and immune-boosting qualities. Jatamansi, a grounding herb, aids in emotional balance, and Shankhupushpi supports cognitive function, memory, and emotional well-being. These medications should be strictly used after Doctor’s prescription. Self medication can be harmful.

Therapies –

Treatments like Snehan (full body oleation) and Swedan (sudation) are extremely beneficial in relaxing the body and removing the toxins. Other therapies like Shirodhara, Nasyam, Sarvanga dhara, Basti etc are beneficial on a case to case basis.

Dinacharya: A Daily Routine for Balance:

Ayurveda emphasizes the importance of maintaining a daily routine, known as dinacharya, to align with the body’s natural rhythms. This includes waking up and going to bed at consistent times, eating regular meals, and incorporating self-care practices. Establishing a rhythm in your daily life contributes to a sense of stability and reduces stress.

Yoga and breathing exercises

To relieve physical tension and encourage relaxation, practice yoga regularly. This practice should include gentle asanas (postures) and stretching exercises.To soothe the mind, lessen anxiety, and encourage relaxation, try deep breathing techniques like Shitali Pranayama (cooling breath) and Nadi Shodhana (alternating nostril breathing). For maximum benefits, make pranayama a regular part of your daily routine.

Also, panchakarma is a thorough detoxification and rejuvenation treatment that has potential benefits for stress relief. Panchakarma therapies can help manage stress indirectly by increasing relaxation, eliminating physical and mental toxins, and restoring balance within the body-mind system. However, they are historically employed for complete body purification and balancing.

Ask-Ayurveda and its significance

Ask-Ayurveda a pioneering Ayurvedic wellness brand, stands as a trailblazer in advocating comprehensive health solutions. Its unwavering commitment to well-being is evident through a diverse range of Ayurvedic remedies crafted specifically to address the patient’s concerns. From personalized remedies to herbal ones supporting overall well-being, Ask-Ayurveda stands as a natural haven for people seeking holistic alternatives.

Online Ayurveda Consultations:

In the contemporary hustle and bustle, convenience is paramount. Ask-Ayurveda recognizes this need and provides online Ayurvedic consultations, enabling people to access personalized advice from experienced Ayurvedic practitioners within the comforts of their homes. Booking a free pre-online consultation with Ask-Ayurveda presents a valuable opportunity for discussing individual health concerns and receiving expert guidance on seamlessly integrating Ayurveda into one’s lifestyle. The digital age has revolutionized healthcare services, and Ask-Ayurveda exemplifies this transformation by offering online consultations. This virtual platform empowers people across Europe to connect with experienced Indian Ayurvedic doctors, fostering a holistic approach to health. Through these online sessions, individuals can openly discuss their concerns, obtain personalized advice, and gain insights into Ayurvedic practices tailored to their unique needs.

Book Your Free Pre-Online Consultation:

Ask-Ayurveda distinguishes itself by offering a complimentary pre-online consultation, allowing individuals to experience the benefits of Ayurveda firsthand. This initiative facilitates an understanding of how Ayurveda aligns with individual health goals. It serves as an opportunity to book your free pre -online consultation and explore the holistic approach, seek answers to queries, and make informed decisions about integrating Ayurveda into their wellness journey.

Ayurveda, with its holistic approach to health, offers a wealth of remedies to address insomnia by harmonizing the body, mind, and spirit. Incorporating these Ayurvedic practices into your daily life can provide lasting relief from sleepless nights, promoting a deep and rejuvenating slumber. Embrace the wisdom of Ayurveda and let the journey towards restful sleep begin, paving the way for overall well-being and vitality.

In the journey towards stress management, Ayurveda offers a holistic and personalized approach that addresses the root causes of stress. By embracing dietary adjustments, herbal remedies, self-care rituals, and mindfulness practices, individuals can cultivate balance and tranquillity in their lives. Remember that Ayurveda is a lifelong journey, and gradual, consistent changes lead to lasting well-being. Consult with our Ayurvedic practitioners to embark on a transformative path towards stress-free living, unlocking the timeless wisdom of Ayurveda.

This article is checked by the current qualified Dr. Harsha Joy and can be considered a reliable source of information for users of the site.

Questions from users

What are some specific Ayurvedic herbs I can try for managing stress and anxiety?

Lucy

111 days ago

Dr. Harsha Joy

111 days ago

Great question! For managing stress and anxiety, you might want to try some Ayurvedic herbs like Ashwagandha, renowned for its adaptogenic properties that help your body adapt to stress. Brahmi is another one; it calms the mind and enhances focus. Tulsi (Holy Basil) has stress-relieving and immune-boosting qualities. Jatamansi and Shankhupushpi can also be beneficial. But do remember, it's best to consult with an Ayurvedic practitioner before starting any herbs to ensure they're right for your dosha and overall health.

How can I incorporate Ayurvedic practices into my daily routine to manage stress effectively?

Scarlett

87 days ago

Dr. Harsha Joy

85 days ago

To manage stress with Ayurveda, try starting your day with a routine that includes meditation or yoga, which helps balance your doshas. Incorporate calming herbs like jatamansi and shankhpushpi (but check with a practitioner first!). Eating warm, nourishing foods and a regular daily schedule can really help too. Be sure to listen to your body and make changes slowly.

How can I find out my dosha type to start applying Ayurveda for stress relief?

Andrew

97 days ago

Dr. Harsha Joy

96 days ago

Finding out your dosha type is a great start for using Ayurveda for stress relief. You can take an online quiz or consult an Ayurvedic practitioner for a more accurate assessment. They look at your physical, mental, and emotional traits to figure out your primary dosha. Once you know that, it'll be easier to adopt the right lifestyle and diet to help manage stress effectively. Better to see if a practitioner is around, online quizzes sometimes miss important stuff!

How can I identify which dosha is causing my stress and what steps should I take?

Gabriella

92 days ago

Dr. Harsha Joy

91 days ago

Figuring out which dosha's affecting your stress can be tricky! Generally, Vata imbalance might cause anxiety, Pitta might lead to anger or frustration, and Kapha could cause lethargy or sadness. Pay attention to your emotions and energy levels. For balance, try aligning your diet and lifestyle with your dosha, consider consulting an Ayurvedic expert.

What specific yoga poses or breathing exercises are best for improving sleep?

Grayson

82 days ago

Dr. Harsha Joy

80 days ago

For improving sleep with yoga, try gentle poses like Legs-Up-the-Wall (Viparita Karani) or Child's Pose (Balasana). They can help calm your nervous system. Breathing exercises like Nadi Shodhana (alternate nostril breathing) might also work wonders by balancing doshas and soothing your mind. Give them a try and see how they feel for you!

What are some easy recipes for cooked vegetables that can help relax the nervous system?

Hunter

77 days ago

Dr. Harsha Joy

75 days ago

For relaxing the nervous system, try cooking up a veggie stew with grounding ingredients like sweet potatoes, squash, carrots, and a pinch of turmeric. These help balance Vata dosha. Add some ghee for healthy fats and spices like cumin and coriander to boost digestion. Easy and soothing!

What are some examples of cooling foods for Pitta types besides cucumbers and mint?

Grayson

72 days ago

Dr. Harsha Joy

70 days ago

Besides cucumbers and mint, Pitta types usually find solace in foods like watermelon, coconut, zucchini, and cilantro. Dairy like milk and ghee are also cooling if they're okay with you. Cooling spices like fennel and coriander work wonders too! Just keep that digestive fire balanced, as Pitta's prone to overheating.

How can I incorporate yoga and breathing exercises into my daily routine for stress relief?

Carter

67 days ago

Dr. Harsha Joy

65 days ago

To get stress relief, you could start with a short daily yoga session, maybe 10-15 mins, focusing on gentle stretches and poses like child's pose or legs-up-the-wall. Pair it with some deep breathing, like alternate nostril breathing or slow deep breaths. Just keep it simple at first, and gradually add more time or variety as it feels right for you.

What are some quick ways to incorporate grounding herbs like Jatamansi into my daily routine?

Hudson

62 days ago

Dr. Harsha Joy

60 days ago

You can easily incorporate Jatamansi by making it into a tea! Just boil the root powder in water and sip in the evening for calming effects. Or, add a pinch to your warm milk before bed. You could even mix it with a carrier oil for a relaxing massage. If you're unsure, best ask a practitioner. Remember, little steps are key in Ayurveda!

What are some other ways to manage stress besides using Ayurvedic herbs?

Lucas

57 days ago

Dr. Harsha Joy

55 days ago

For sure! Besides herbs, try meditation, yoga, and breathing exercises (pranayama) to manage stress. Regular routines and enough rest also helps a ton. Eating a balanced meal that fits your dosha, staying hydrated, and taking warm baths can be soothing too. If you're Vata, grounding activities like walking on grass or beach might help balance things out.