long-term anxiety and depression for 2–3 years indicate Manovaha srotas dushti with aggravated Vata and Pitta, leading to nervous exhaustion, low mood, fear, overthinking, and disturbed sleep. Since severity is moderate and affecting daily life, a combined approach of medicines, diet, and lifestyle is essential for lasting recovery. MEDICINES 1. Brahmi Vati 1 tablet twice daily after meals External Therapies Daily head massage with Brahmi oil or Ksheerabala oil Oil massage to soles before sleep Weekly Abhyanga (full body oil massage) Diet for Mental Stability Favor Warm, nourishing, freshly cooked food Milk, ghee, nuts, dates Moong dal, rice, wheat Banana, pomegranate Cow’s ghee (1–2 tsp daily) Avoid Excess tea/coffee Very spicy, sour, or fried foods Packaged junk food Skipping meals Late-night eating Sleep & Lifestyle Therapy Sleep before 10:30–11 PM No phone/screens 1 hour before bed Warm milk + pinch of nutmeg at night 20–30 min morning sunlight exposure Mind-Calming Practices Do daily: Anulom Vilom Pranayama — 10 minutes Bhramari Pranayama — 5 minutes Gentle yoga or walking Meditation / prayer / chanting
