It's commendable that you are looking to explore Ayurvedic options for managing your anxiety. Ayurveda recognizes anxiety as a disturbance in the mind and body, often linked to vata imbalances. To address your anxiety holistically, we can utilize specific herbs, dietary changes, and lifestyle practices that align with your goals of reducing reliance on diazepam while also offering relief from physical symptoms like muscle tension and racing heart. Ashwagandha (Withania somnifera) is indeed a prime herb for managing stress and anxiety. You can take it in powdered form, about half to one teaspoon daily, mixed with warm milk or water. Brahmi (Bacopa monnieri) can also be beneficial; consider taking around 300 mg daily in capsule form or as a powder mixed with honey. In addition, incorporating other calming herbs like chamomile and passionflower can help ease anxiety symptoms. For dietary adjustments, aim to include warm, nourishing foods that are easy to digest, such as kitchari (a mix of rice and lentils) and seasonal cooked vegetables. Avoid stimulating foods like caffeine and excessive sugar, as these can heighten anxiety. In terms of lifestyle changes, incorporating daily yoga to promote relaxation and grounding can be very effective. Specific poses like forward bends, child's pose, and deep breathing exercises (pranayama), like nadi shodhana (alternate nostril breathing), can help to calm the nervous system. Meditation for even just 10 minutes a day focusing on your breath can lead to gradual improvements in your mental clarity and overall calmness. It's important to be consistent with these practices, as the benefits of Ayurveda often build over weeks or months rather than providing immediate relief like diazepam. Expect to notice gradual changes in your anxiety levels within a few weeks if you integrate these recommendations regularly. Always consult your healthcare provider before making any significant changes to your medication or treatment plan, and consider involving a qualified Ayurvedic practitioner for personalized guidance.