how to overcome anxiety and panic issues - #25375

Anxiety and panic can be challenging to manage, but incorporating authentic Ayurvedic principles can help balance your mind and body. The root cause needs to be addressed - often connected to Vata dosha imbalances which can lead to mental unrest and disturbance.

Firstly, diet plays a vital role. Consume warm, nourishing meals, rich in good fats like ghee, warm milk with a pinch of nutmeg or turmeric before bed can help soothe your mind and promote better sleep. Avoid stimulants like caffeine, especially in the evening, as they can exacerbate anxiety and disturb sleep.

Next, consider incorporating self-massage (Abhyanga) into your routine. Use warm sesame oil; it will ground and calm Vata dosha. Try this in the morning and allow few minutes before showering. Take it slowly, focusing on mindfulness during the process.

When it comes to yoga and meditation, start with small, achievable steps. Gentle asanas or even just simple stretches can be effective. Use breathwork (Pranayama) like Nadi Shodhana (alternative nostril breathing) to help center your mind. Even if 5 minutes are challenging at first, consistency is key, allow progress over time rather than pressure to perfect it.

Herbal support can often provide much-needed relief. Consider herbs like Ashwagandha to support stress relief, Brahmi for enhancing mental clarity, or Shankhapushpi for promoting calmness. It’s recommended to consult an Ayurvedic practitioner for appropriate dosages and suitability for your constitution.

Finally, establish a consistent sleep routine. Try going to bed at same time each night, winding down with calming activities like reading or listening to soft music, falling asleep in dark, quiet environment can make a good difference.

For immediate or severe episodes of anxiety, aryurveda recommends seeking professional medical advice to ensure comprehensive care is attained. Stay vigilant in allowing both self-compassion and external support.

Hello Lakshmi,

ANXIETY AND PANIC ATTACKS ARE MIND-BODY DISORDERS ROOTED IN OVERSTIMULATION OF NERVOUS SYSTEM . LONG TERM STRESS AFFECTS;- SEROTONIN,DOPAMINE,GABA IMBALANCES GUT HEALTH ADRENAL GLANDS- LEADING TO FATIGUE AND LOW STAMINA SO TREATMENT MUST ADDRESS IND, BODY, AND LIFE STYLE TOGETHER

LIFE STYLE ROUTINE:- FOLLOW FIXED DAILY ROUTINE:- WAKE UP BEFORE 7 AM OIL MASSAGE WITH SESAME OIL- 3-4 TIMES/WEEK PREPARABLY BATH WITH LUKEWARM WATER LIGHT EXERCISE/YOGA AND DEEP BREATHING EARLY DINNER BEFORE 8 PM SLEEP BY 10:30 PM

INTERNAL MEDICATIONS TO START WITH:- 1)ASHWAGANDHA CHURNA- 1 TSP WITH WARM MILK AT BED TIME- REDUCES CORTISOL, CALMS NERVE, IMPROVE STAMINA

2)BRAHMI CAPSULE- 1 CAP MORNING EMPTY STOMACH- IMPROVES MEMORY, CALMS ANXIETY

3)JATAMANSI CHURNA- 1/2 TSP WITH WATER- AFTER DINNER- NATURAL SEDATIVE

4)SHANKHAPUSHPI SYRUP- 1 TSP AT NIGHT- BRAIN TOINC AND IT REDUCES ANXIETY YOU CAN USE IT (SUGARFREE AVAILABLE)

FOR CONSTIPATION -TRIPHALA CHURNA- 1 TSP WITH WARM WATER AT NIGHT DAILY

-AVIPPATIKAR CHURNA- 1/2 TSP WITH GHEE BEFORE MEALS FOR GASTRIC PROBLEMS

ASHWAGANDHA+BHRAMI= IN MORNING JATAMANSI + SHANKHAPUSHI= AT NIGHT CHOOSE PRODUCTS OF GOOD BRAND LIKE HIMALAYA, BAIDYANATH, ORGANIC INDIA

DIET TO BE MAINTAINED FOR CALM MIND AND ENERGY 1)GRAINS- EAT RICE,WHEAT, OATS, MILLETS AVOID MAIDA, PROCESSED CEREALS

2)PROTEINS- MOONG DAL, NUTS, PANNER AVOID- RED MEAT, EXCESS PULSES

3)FATS- GHEE, COCONUT OIL,FLAXSEED OIL AVOID- REFINED OILS

4)FRUITS AND VEGGIES- BANANA,BERRIES,SPINACH,BOTTLE GOURD AVOID- EXCESS RAW SALAD BOIL OR STEAM VEGGIES SHOULD BE CONSUMED

5)DRINKS- WARM MILK WITH TURMERIC AND PINCH OF NUTMEG POWDER AVOID- EXCESS TEA/COFFEE STRICTLY AFTER 4PM, COLDDRINKS

EAT- WARM,FRESH MEALS AVOID FASTING AND EATING LATTE NO COLD,STALE OR HEAVY FOOD AT NIGHT

YOGAS- DAILY 30 MIN BALASANA SETU BANDHASANA VIPARIT KARANI SURYANAMSKAR - 10 CYCLES

PRANAYAM- ANULOM-VILOM=5 MIN BHRAMARI = 5 MIN DEEP BELLY BREATHING= 5-10 MIN DURING ANXIETY EPISODES THIS WILL REDUCE ANXIETY AND RELAXES MIND

LIMIT SOCIAL MEDIA AND NEWS EXPOSURE AVOID TRIGGERS, TRACK WHAT MAKES YOU ANXIOUS TRY TO AVOID THAT OR IGNORE THAT SURROUND YOURSELVES WITH POSITIVE THOUGHTS AND PEOPLE WHO MOTIVATES YOU LISTEN TO RELIGIOUS MUSIC , CALM MUSIC TO RELAX MIND AND AVOID NEGATIVE THOUGHTS

AVOID SCREEN TIME 1 HOUR BEFORE BED MASSAGE SOLES OF FEET WITH WARM GHEE BEFORE SLEEPING- DO THIS DAILY

OTHER SUPPLEMENTS SAFE AND EFFECTIVE START MAGNESIUM GLYCINATE- 200-400 MG/DAY OMEGA 3 FISH OIL- MOOD STABILLIZER

IF YOURE ON ANTI DEPRESSANT MMEDICATIONS, NEVER STOP SUDDENLY USE THIS ALONG WITH THAT AND REDUCES ALLOPATHY GRADUALLY

DO FOLLOW YOU WILL NOTICE IMPROVEMENT IN 2-3 WEEKS STABILIZATION - IN 2-3 MONTHS DEEPER HEALING- 6 MONTHS OF CONSISTENT PRACTICE

HOPE THIS MIGHT HELP YOU

AND YOU GET OF THIS EARLY

THANK YOU

DR. MAITRI ACHARYA