Feeling the physical and mental effects of anxiety and overthinking is incredibly difficult. It’s important to acknowledge what you’re going through and to be gentle with yourself. The symptoms you describe—sensations in your hands and feet, heart palpitations, and difficulty sleeping—are very common manifestations of anxiety, here are some strategies and remedies that may help you cultivate a more positive mindset and manage these symptoms:
1. Address the Physical Symptoms
The physical symptoms of anxiety can create a feedback loop, where the physical sensations heighten your mental distress. Breaking this cycle is key.
Breathing Exercises: Deep, slow breathing can activate your body’s relaxation response. Try this simple technique:
Find a comfortable, quiet place to sit or lie down.
Inhale slowly and deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of six.
Repeat this for a few minutes whenever you feel palpitations or sensations in your hands and feet.
Mindful Movement: Gentle exercise can help release built-up tension and anxiety. Activities like yoga, tai chi, or a simple walk in nature can be very effective. Focus on the feeling of your feet on the ground, the wind on your skin, or the muscles stretching. This helps to ground you in the present moment.
Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups throughout your body. It can help you become more aware of physical tension and learn to release it. You can find guided exercises for this online.
2. Challenge Negative Thoughts (Cognitive Strategies) Overthinking and negative thought patterns are at the core of anxiety. Learning to observe and reframe these thoughts is a powerful tool. Mindfulness and Observation: The goal is not to stop thinking, but to observe your thoughts without judgment. When a negative thought arises, try to label it instead of getting swept away by it. For example, you might say to yourself, “I’m having the thought that ‘I’m not good enough.’” This creates a small amount of distance between you and the thought. The 3 C’s Technique: Catch: Catch the negative thought when it happens. Challenge: Ask yourself if the thought is 100% true. What evidence do you have for and against it? Are there other possible explanations? Change: Reframe the thought into a more balanced or positive one. For example, instead of “I’m a failure,” try “I’m facing a difficult challenge, but I’ve overcome things before.”
Gratitude Journaling: Make it a daily habit to write down at least three things you are grateful for. They can be small things, like a warm cup of tea, a sunny day, or a kind word from a friend. This practice trains your brain to look for the good in your life, shifting your focus away from negativity.
3. Improve Your Sleep Hygiene Poor sleep and anxiety are deeply interconnected. Creating a routine that promotes better sleep can significantly reduce your anxiety levels. Establish a Bedtime Routine: Go to bed and wake up at roughly the same time each day, even on weekends. Create a Relaxing Environment: Make your bedroom dark, quiet, and cool. Avoid Screens: The blue light from phones, tablets, and computers can disrupt your sleep. Try to avoid them for at least an hour before bed. Read a book, listen to calming music, or do a guided meditation instead. Limit Stimulants: Reduce your intake of caffeine and alcohol, especially in the afternoon and evening.
4. Lifestyle Adjustments Balanced Diet: Your gut health and mental health are connected. Eating a nutritious diet rich in fruits, vegetables, and whole grains can help. Avoid processed foods and excessive sugar, which can cause blood sugar spikes and crashes that mimic anxiety symptoms.
Social Connection: Spend time with people who make you feel good and supported. Social connection is a powerful antidote to loneliness and can provide a new perspective.
Engage in Hobbies: Reconnect with activities you enjoy. Whether it’s painting, gardening, listening to music, or playing a sport, engaging in a hobby can be a form of creative expression and a much-needed distraction from your worries.
Limit News and Social Media: The constant stream of negative news and curated perfect lives on social media can fuel anxiety. Consider taking a break or limiting your consumption.
Treatment 1) sarasvatarishta -10 ml after food with water 2 times after food
2) tab smriti sagar rasa -1 tab 2 times after food
HELLO ANSHIKA,
You’re facing excessive overthinking, negative thoughts, constant worry, and difficulty sleeping, which also leads to body symptoms like tingling in hands/feet and heart palpitations. This is a mind- body imbalance
In Ayurveda This condition is called Chittodvega (anxious, disturbed mind) and is caused by an imbalance in Vata dosha, especially a subtype called Prana Vata, which governs the brain, heart, breath, and nervous system
Due to stress, irregular lifestyle, poor diet, or emotional overload, vata becomes aggravated, leading to -racing thoughts -fear and insecurity -sleeplessness -dryness, fatigue -palpitations, cold extremities When Vata goes out of control, it affects both Sharira (body) and Manas (mind)
TREATMENT GOALS -balance vata dosha= main root of anxiety and overthinking -nourish the mind and nervous system= calm mental activity and stop negative thought loops -improve sleep quality= reset natural body rhythms -stabilize heart and nerve response= reduce palpitations, tingling sensations -build Ojas (mental-physical immunity)= improve mental strength and positivity
INTERNALLY TAKE
1) ASHWAGANDHA CHURNA= 1 tsp with warm milk twice daily in morning and night for 3 months =adaptoges , reduces stress , improves sleep and energy
2) BRAHMI VATI= 1 tab twice daily after meals for 3 months =calms the mind, improves memory and focus
3) MANASMITRA VATAKAM= 1 tab at night with warm milk for 21 days =supports mental balance, reduces severe anxity
4) SHANKHAPUSHPI SYRUP= 2 tsp with water twice daily after meals for 3 months =for excessive thoughts and forgetfullness
5) TAGARA CAPSULES= 500mg at night for 2 months =improves sleep, relieves mental restlessness
EXTERNAL THERAPY
1) SELF OIL MASSAGE= WITH WARM SESAME OIL =balances vata, calms nerves, improves circulation 2-3 times/week followed by hot water bath
2) HEAD MASSAGE= WITH JATAMANSI OIL =nighttime ritual, 10 min massage daily
3) NASYA= instill 2 drops of Anu taila in each nostril daily morning =clears mental fog, improves focus
LIFESTYLE CHANGES Vata dosha that needs stability, warmth, and rhythm
DO -wake and sleep at regular time -spend time in warm, calm, quite environments -take breaks from screens, news, overstimulation -journal thoughts before sleeping
AVOID -fasting/skipping meals -cold drinks or dry/crunchy snacks -sleeping late -overuse of social media/news feeds
YOGA ASANAS choose slow, grounding pose that calm vata -balasana -paschimottanasana -viparita karani -sukhasana+spinal twist
PRANAYAM -Anulom vilom= balances right-left brain, calms system -bhramari= vibrations soothe mental noise -sheetali= cools mind and body
DIET Food is medicine in Ayurveda. Eat in a way that calms your system
EAT -warm, moist, oily, well cooked foods -khichdi , moong dal soup, ghee, root vegetables -milk with a pinch of nutmeg at night for sleep -spices= cumin, ajwain, ginger, turmeric -herbal teas= chamomile, tulsi, brahmi, fennel
AVOID -cold or leftover food -coffee, energy drinks -dry snacks chips, popcorn -excess sugar or white bread -fermented, sour foods in excess
HOME REMEDIES
1) SLEEP MILK DRINK Boil 1 cup milk with -1 pinch of nutmeg -1/2 tsp brahmi powder or crushed leaves -1 tsp ghee Drink warm before sleep
2) SESAME OIL FOOT MASSAGE Before bed, apply warm sesame oil to your feet. It grounds vata and helps with sleep
3) TULSI TEA -boil tulsi leaves with cardamom and sip during the day to reduce mental fog
MANTRA AND POSITIVE AFFIRMATIONS -Chanting “Om shanti shanti shanti” brings peace. -Daily affirmations= “I am calm and in control” and "My mind is my friend " Repeat thrice in morning and night
ANSHIKA, what you are going through is a Vata imbalance of the mind, which can absolutely be healed with consistent self-care, support, and lifestyle adjustments. Ayurveda doesn’t just treat symptoms- it treats you as a whole person.
REMEMBER -you are not your thoughts -The mind is like a river- it will flow, but you can learn to sit on the bank and watch it, not drown in it. -with Ayurveda, patience and self-love, healing will be faster.
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Dear Anshika,
What you are going through is very common in todays stressful lifestyle — but it is temporary and absolutely manageable.
Remember
Healing starts from within, any medicine cant work if you self cant bring yourself out of this
🌸You are not your thoughts. Just because your mind is overthinking doesn’t mean you are weak. It only shows your mind is tired and needs rest
🌸Anxiety and negative thoughts are like passing clouds they come, but they don’t stay forever. With the right daily routine, your mind will naturally become calm and positive.
🌸Don’t fight your thoughtz instead, gently shift your focus to journaling, affirmations, and breathing exercises.
🌸 You are stronger than your anxiety, and with small daily steps, your confidence and peace will return. So dont worry
👉The aim is to calm the mind, ground Vata, and restore positivity.
✅ AYURVEDIC PLAN OF TREATMENT( NOT A TREATMENT CONSIDER IT AS YOUR HEALING JOURNEY)
1️⃣ INTERNAL MEDICATION
1 Brahmi Vati – 1-0-1after food calms anxiety, improves focus
2 Ashwagandha churna – 1 tsp with warm milk at night reduces stress, improves sleep
3 Shankhpushpi syrup – 10 ml -0-10ml relaxes mind, reduces palpitations
4 Jatamansi powder – ½ tsp with honey at night promotes deep sleep, stops negative looping thoughts
2️⃣ Daily Practices for Mind Balance ( IMPORTANT FOR YOU)
Morning Sunlight (5–10 min) - boosts mood & serotonin Pranayama (10 min daily)- Bhramari relieves palpitations Anulom Vilom - balances mind & emotions
Abhyanga (oil massage) – warm sesame oil massage before bath calms nerves
3️⃣ Positivity and Mind Rewiring Tools ( Try youself you will feel relax)
👉Gratitude journal – every night write 3 things you are thankful for Mirror affirmations (morning & night)- 1. I am safe. 2. I am calm. 3. I am improving every day.
Or any chanting of shokla, Mantra or om chanting
👉Digital Detox – avoid screens 1 hr before bed for deep sleep
4️⃣ Diet Modification
Include Warm milk with nutmeg or ashwagandha at night Moong dal khichdi, ghee, cooked vegetable Fruits banana, apple, pomegranate Herbal teas Brahmi tea, Tulsi tea
Avoid: ❌ Excess tea/coffee ❌ Spicy/oily fried food ❌ Eating late at night
Wish you a great Mental peace and calmness in mind 😊 We are with you in this healing process
Any doubt be free to message us 😊
Warm. Regards Dr Snehal Vidhate
Anshika this is very early to have such anxiety issues. Follow Natural Remedies for Anxiety & Negative Thoughts
1. Breathing & Relaxation
4-7-8 Breathing: Inhale for 4 sec → Hold 7 sec → Exhale slowly 8 sec. Repeat 5–7 times before sleep.
Alternate Nostril Breathing (Nadi Shodhana): Balances mind and reduces anxiety.
Box Breathing: Inhale 4 → Hold 4 → Exhale 4 → Hold 4.
👉 These activate the parasympathetic nervous system (relaxation mode).
2. Mind & Thought Management
Journal Writing: Write down all your thoughts before bed → it reduces mental clutter.
Affirmations: Replace negative thoughts with short positive ones: “I am safe. I am calm. I can handle this.”
Gratitude Practice: Write 3 good things daily — trains brain to look for positives.
Digital Detox: Reduce late-night phone/social media — they fuel overthinking.
3. Lifestyle Habits
Sleep routine: Sleep & wake at fixed times. Avoid screens 1 hr before bed.
Exercise/Walk: 20–30 min daily → releases endorphins & lowers anxiety.
Sunlight exposure: Boosts Vitamin D & mood.
Avoid caffeine/energy drinks → worsen palpitations & anxiety.
4. Diet & Herbal Remedies
Chamomile tea or Ashwagandha (stress-relieving herb).
Magnesium-rich foods (banana, pumpkin seeds, spinach) calm nerves.
Warm milk with turmeric or nutmeg at night helps sleep.
Omega-3 foods (walnuts, flax seeds, fish if non-veg) improve mood.
5. Yoga & Meditation
Yoga Asanas: Balasana (child’s pose), Viparita Karani (legs up the wall), Shavasana.
Meditation: Even 5–10 min guided meditation daily can calm overthinking.
Grounding technique (5-4-3-2-1): Notice 5 things you see, 4 things you touch, 3 you hear, 2 you smell, 1 you taste → brings you back to the present moment.
HIE ANSHIKA JI .ITS COMMON IN NAWDAYS… ANXIETY/STRESS IS COMMON IN YOUNG GENERATION…DUE TO SOFT NATURE/NEGATIVITY/FAMILY PRESSURE/FUTURE THINKING ETC… ITS TOTALLY CURED THROUGH AYURVEDA AND MEDITATION DNT WORRY YOU ARE CURED DEFINITELY:-
DIVYA MEDHA KWATH=200GM…TAKE 1 TSP BOIL 200ML OF WATER TILL REDUCES 100ML STRAIN AND TAKE EMPTY STOMACH TWICE DAILY
MEDHA SAGAR RAS TAB=1-1 TAB AFTER MEAL TWICE DAILY
YOGA AND MEDITATION=ANULOMAVILOM BHRAMRI UDGEETH=10 MIN EACH
AVOID JUNK FOOD/RED CHILLI / MAIDA
YOU ACN CURED FOR SURE
Dear Anshika, You are in age 23 and it is okay to not have figured out all problems. There will be problems and sadness in all people life, the thing is no one will show it. Only the happy face will be seen by others.
Don’t bother about what others say. Think about yourself and what you achieve today.
Avoid people who drain you emotionally and criticize you. Ignore them.
Focus on career and the concerned people around you.
Do yoga in early morning. Keep a regular sleep wake cycle. Drink plenty of water. Eat homely food. Keep talking to nearest one about your thoughts.
1. Ksheerabala tailam used as talam at evening and wipe off after 30 minutes. 2. Do stretching exercises and journaling just before bed. This will help in good sleep.
Stay calm and positive Warm regards Dr. Shaniba
Hi . As u know Yoga , Pranayam and meditation will bring a balanced control between ur mind and body. Give positive thoughts to urself. Take Tab Mentat 2 tabs 2 times a day. Put 1 drop of cow ghee at night in ur nose. Massage ghee / coconut oil on ur soles before going to bed. Do oíl head massage with brahmi oil 3 times a week.
1.Ashwagandha capsules 2 cap with milk twice daily, after meals 2.Sarpagandha tablet 1 tab with water at night, after meals 3. Saraswatarishta 20ml with 20 ml water twice daily, after meals 4.Anu taila-Nasya (nasal drops) 2 drops in each nostril
Ayurvedic therapies: Shirodhara Abhyanga with brahmi oil Practice Pranayam-Nadi shodhan and bhramari Meditation and Om chanting
Advice: Start your day with gratitude journaling—write 3 things you’re thankful for.
Spend time in nature or sunlight daily.
Limit screen time, especially before bed.
Surround yourself with uplifting music, books, and people.
Hello dear… Here is a solution for your problem
1) Meditation is a best remedy for anxiety Daily 10 mints early in morning
2) head massage with warm coconut oil for every 3 days
3) Pada abhyanga if their is insomnia
4) Capsule Nidram… 2 cap night before bed time
Hope you feel relaxed 👍
Dear Anshika, Your problem of heart palpitations, improper sleep are due to anxiety, and weak mind. Start with manasmitra vatikam 1-0-1 after food with water Brahmi vati 1-0-1 after food with water Ashwagandha churan 0-0-1tsp at bedtime with water All these medicines will help as brain tonic and strengthen your mentally. Besides this you also need to Do Nasya with 2drops of Brahmi grith in both nostril once daily Do pranayam lom -vilom bhastrika bhamri 5-10mins daily twice. Learn Rajyoga meditation and practice daily. All these practices will help you strength your mind naturally.
Start in Medha vati- 1 tab twice daily after food with lukewarm water Saraswathi aristha-4 tsp with equal quantity of water twice daily after food Do pranayama meditation regularly
Include cow’s ghee 2-4tsp. Daily in your diet Include walnuts, Almonds, daily in your diet. Light massage on scalp twice weekly with Brahmi oil before bedtime. Follow up after 45 days
Hi anshika this is Dr Vinayak as considering your problem…no need to worry… Don’t think anything bad …or too much about anything… Just chill and enjoy the life how it go through…
Do the meditation for 10-15min daily Try to get contral over your senses…and don’t let your mind to control your body …
You train your kind to be stronger than any feelings…no need to take any tension…
Have proper sleep and proper food time to time… Drink good amount of water… Rx -T stress calm 1-0-1 T sumanas 0-0-2 No medicine will give happiness…bcs happiness is best medicine forever… Stay happy and stay healthy…
Hello Anshika, 1. Ashwagandharistha+ Saraswatarishtha - 2tsp each with 4tsp water twice a day after meal 2.Brahmi vati 2-0-2 after meals 3. Rogan Badam oil - 2-2 drops in each nostril either in the morning empty stomach or at bedtime.
Diet- Adequate amount of water. Drinks to be consumed Homemade vegetable juices, coconut water, Herbal tea, Fruits juices, Amla juice, Red juice, Pumpkin Juice, Green juice,
Drinks to be avoided All Carbonated drinks, Energy drinks, Beverages that contain tannic acid, Alcohol. Eat walnut, cashew, soaked and peeled almonds. Eat seasonal vegetables and fruits. Yoga- Anulom vilom, bhastrika, tratak,ujjayi Lifestyle modifications - Take atleast 7 hours of sound sleep. Stress management -Through meditation, walking, journaling, gardening. Don’t worry , follow these and you will definitely get relief. Don’t hesitate to reach out for any further query. Would like to hear your improvement in the review. Take care Regards, Dr. Anupriya
To address anxiety and overthinking through Ayurveda, first consider balancing your doshas, primarily Vata dosha, which is often linked to such symptoms. Start your day with a calming routine; consistent morning practices helps bring stability. Consider incorporating Abhyanga—oil massage using sesame oil. This practice, performed in morning or evening, grounds Vata energy and calms the mind. Spend about 15 minutes massaging, then rinse with warm shower.
Herbs like ashwagandha and brahmi can support mental clarity and reduce anxiety. Ashwagandha can be consumed as a powder mixed with milk or warm water, about 1/4-1/2 teaspoon daily after meals, preferably before bed. Brahmi available as powder or capsules might be taken in similar dosages. These herbs are excellent for nurturing an overloaded mind and bringing peace.
Dietary changes also play a crucial role. Favor warm, nourishing meals like soups and stews, including grounding vegetables like sweet potatoes and pumpkin. Avoid cold, dry foods, and stimulants like caffeine and processed sugars that can aggravate anxiety. Warm milk with a pinch of nutmeg or cardamom at night is traditional remedy for inducing restful sleep.
Breathing techniques, such as Nadi Shodhana (alternate nostril breathing), practiced for few minutes daily, can help center your thoughts and reduce palpitations. Yoga postures supporting calmness - like Child’s Pose or Shavasana — practiced in quiet space provide body relaxation.
Remember to limit screen time, especially before bedtime, and introduce calming activities like reading or gentle music to unwind. If symptoms persist or worsen, reach out to a healthcare provider to discuss your condition.
To address anxiety and overthinking from a Siddha-Ayurvedic perspective, you want to balance your doshas, especially vata, since it often contributes to the mind’s restless state. First, let’s focus on diet. Incorporate grounding foods that pacify vata, such as warm, cooked meals with plenty of ghee and spices like ginger, cumin, and black pepper. Avoid raw vegetables, fast food, and cold drinks which can disrupt vata and agni.
Your daily routine is important too. Establish a consistent schedule with early bedtime and wake time, aiding biological rhythms. Meditation and pranayama practices are beneficial here. Try alternate nostril breathing (nadi shodhana) for 10–15 minutes each morning to calm the mind and strengthen the nervous system.
Regarding herbal support, consider a decoction of ashwagandha. This herb can help reduce stress and support restful sleep. Take it with warm milk before bed. It’s soothing and helps balance energies.
Body self-care like abhyanga, the practice of self-massage with warm sesame oil, can be grounding for vata. Do this regularly before a shower—it will help stabilize mental states and improve body awareness.
Lastly, ensure you manage your mental diet effectively. Avoid excessive news or information that creates tension. Surround yourself in positive influences or supportive groups.
If symptoms persist or worsen, consulting a professional is crucial as ongoing anxiety and palpitations may need closer medical attention. Prioritise your wellbeing by attending to both immediate symptoms and underlying factors that Ayurveda can provide insight into.
HELLO ANSHIKA,
What you are experiencing overthinking, negative thoughts, anxiety, palpitations, sleep disturbance, tingling sensations is often related to vata imbalance in ayurveda, which governs the nervous system and mind.
Ayurvedic remedies for anxiety, overthinking, and negativity
1) DAILY ROUTINE -regular sleep-wake cycle= sleep by 10 pm, wake before 7 am -Oil massage= warm coconut oil massage before bath, 2-3 times/week-> calms vata and nerves -Warm bath= relaxes muscles and mind
2) DIET -favour warm, freshly cooked, grounding foods -khichdi, moong dal soup, ghee, milk with nutmeg -Avoid excess coffee, tea, junk food, late night eating -Drink herbal teas= for calming effect
3) HERBAL MEDICATION -Brahmi ghrita= 1 tsp with warm milk in morning
-Manasmitra vatakam= 1 tab twice daily with warm milk
-Jatamansi churna= 1 gm at bedtime with honey
-Cyawanprasha= 1 tsp daily for strength and immunity
4) LIFESTYLE PRACTICES
PRANAYAM -anulom vilom= 5-10 mins daily -bhramari= very calming
Yoga asanas= shavasana, balasana, paschimottanasana-> deep relaxing
Meditation= 10 min daily with soft music or mantra (Om chanting)
Journaling/positive affirmations before sleep to release negative thoughts
5) REMEDIES
-warm milk with nutmeg and pinch of turmeric before bed
-Ghee 1 tsp at bedtime= nourishes brain and calms nerves
-Lavender oil on temples before sleep
THANK YOU
DR. HEMANSHU MEHTA
