Question #25375
20 days ago
75
how to overcome anxiety and panic issues - #25375
lakshmi
I am 47 years,my mind is anxious always and not able to do yoga and meditation. but i do it to overcome my problem ,not doing happily .If i hear any death newsor any serious problems i become more worried and thinking of the same in my mind. my sleep also gets disturbed many times and morning i feel not fresh, no enthusiasm and lot of mood swings too.Kindly advise me in this regard.🙏
Age: 47
Same as mentioned
FREE
done
Question is closed
FREE! Ask an Ayurvedic Doctor — 24/7,
100% Anonymous
100% Anonymous
Get expert answers anytime,
completely confidential.
No sign-up needed.
completely confidential.
No sign-up needed.

Doctors’ responses
Avoid spicy,oily and processed food.
Regular exercise and meditation.
Increase intake of raw vegetables and fruits.
Cap.Brahmi
1-0-1
Tab.Stressnil
2-0-2
1442 answered questions
49% best answers
done
Accepted response
0 replies
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.
26179 answered questions
17% best answers
done
Accepted response
0 replies
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
634 answered questions
20% best answers
done
Accepted response
0 replies
Start-
Manasamitra Vatakam 1 tab at night with warm milk Deep mind & nervous system calmer
Ashwagandha + Brahmi Capsules 1 each after lunch + dinner Lifts mood, reduces anxiety, improves clarity
Kalyanak Ghrit (if digestion and mind both are weak) 1 tsp with warm milk before sleep Balances Vata, improves sleep & mental strength.
Fixing Your Sleep Is Priority #1
Without deep sleep, the mind cannot heal. Try this night routine:
After dinner (by 7:30–8 PM):
Drink 1 cup warm milk + Ashwagandha or Kalyanak Ghrit
Apply Brahmi oil or Ksheerabala oil to scalp and feet
Foot soak in warm water + a pinch of salt
No mobile/TV after 9 PM
Deep breathing: Inhale 4 sec – Hold 4 – Exhale 6 sec (×5)
Eat for Calmness (Anti-Anxiety Diet)
Eat More Avoid Completely
Ghee, warm milk, soaked almonds, rice, moong dal Tea, coffee, fermented food, cold drinks
Pumpkin, sweet potato, ash gourd, banana Raw salads, sour curd, spicy food
Herbal teas: Brahmi, chamomile, tulsi Excess sugar, fried snacks, long fasting
Eat warm, soft, regular
628 answered questions
31% best answers
0 replies
Hi Lakshi totally understood the situation you are going through .
For this kind of Anxiety and panic issues you need detailed personalized consultation through which we can find out exact reasons/past traumas/etc of mind .
Now you can have
1.Manasamitra 1 st bedtime
2.Kalyanaka kashayam 15ml + 45ml lukewarm water twice daily before food
3.Ashwagandarishtam 15ml twice daily after food
**Suggested SHIRODHARA an Ayurvedic treatment which can effectively heal your mind(please do visit a nearby Ayurvedic treatment center for that)
You have maintain a PATHYA APATHYA(Dietary changes) and good lifestyle which can effectively improve your satwik guna of Manas.
*Do's
3-4litres of water /day
More focus on fruits and vegetables Include Sprouted grains
Walking - daily 30min to 1hour
Practice yoga and meditation regularly
*Don'ts
Tea /coffee
Oily too salty sour sweet foods
Junk foods
Carbonated/soft drinks
Maida and its products
353 answered questions
20% best answers
0 replies

FREE! Ask an Ayurvedic doctor — 24/7,
100% Anonymous
100% Anonymous
600+ certified Ayurvedic experts. No sign-up.
About our doctors
Only qualified ayurvedic doctors who have confirmed the availability of medical education and other certificates of medical practice consult on our service. You can check the qualification confirmation in the doctor's profile.
Related questions
Popular questions
Chronic gut issues, digestion problems
Amritananda
20 hours ago
300 INR (~3.51 USD)
10 answers
How to remove black underarm and knees
Harsh
20 hours ago
300 INR (~3.51 USD)
9 answers
How to reduce my enlarged spleen
Prerna sharma
21 hours ago
300 INR (~3.51 USD)
5 answers
Suffering from Urticaria, Levocitrizine
Bhawar Sawa
1 hour ago
FREE
3 answers
How to get rid Face acne ,acne scars,large open pores
Neha
1 hour ago
FREE
2 answers
How to overcome from harmonal imbalance ?
Areeba
2 hours ago
FREE
1 answers
I have a varicocele grade 2. How to reduce grade
Sabarinathan
1 hour ago
FREE
1 answers
Only one area hair losses please check
Prashant
1 hour ago
FREE
1 answers
Soft/loose stool,bloating,whitish layer on tongue
Sudhir
1 hour ago
FREE
1 answers
How to stop bleeding from the uterus
Aditi Pal
20 hours ago
FREE
1 answers
Premature ejaculation from early age
Abhi
23 hours ago
FREE
1 answers
How to fall sleep easily without medo
Areej
9 hours ago
FREE
1 answers
Duodenal erosions found in endoscopy and colonoscopy is normal
11 hours ago
FREE
1 answers
•Dear doctor, Please read my healthy history fully and help me
Deviram
13 hours ago
FREE
0 answers
my lot Too much hair are falling down
Anu
19 hours ago
FREE
0 answers
white skin and reduce acne treatment
Paramvir Singh
10 hours ago
FREE
0 answers
Increase in white blood cell in body.
Rahul
19 hours ago
FREE
0 answers
A high white blood cell count (leukocytosis)
18 hours ago
FREE
0 answers
Cure ibs and deep sleep, and mind tinnitus
S
20 hours ago
FREE
0 answers
Inflammation and pain occurs on hands
Navjot Kaur
13 hours ago
FREE
0 answers
I want to overcome from the Premature- evacuation
Dr Vishnu
8 hours ago
FREE
0 answers
IBS & acid reflux poor gut health
Puja Maji
15 hours ago
FREE
0 answers
Lightheadedness .. feeling of unconsciousness
Shabnam Katoch
14 hours ago
FREE
0 answers
How to reduce hot flashes and sleep more during the night.
Juliette
12 hours ago
FREE
0 answers
Getting 1-2 rbc count in urineanalysis test
Samparnika
18 hours ago
FREE
0 answers
Panic attack without reason anxiety overthinking
Badal
1 day ago
300 INR (~3.51 USD)
7 answers
What to do to reduce Constipation, Gas, acid reflux and improve gut health
Madhavi
1 day ago
500 INR (~5.85 USD)
14 answers
Utres problem and reducing periods
Smita
1 day ago
300 INR (~3.51 USD)
6 answers
Shortness of breathing occur frequently
Visha
1 day ago
FREE
1 answers
Timing increasing sperm increasement
Tej
1 day ago
300 INR (~3.51 USD)
4 answers
My mri is normal butI am facing difficulty speaking and vision
Neeraj Sisodia
1 day ago
FREE
1 answers
Headache and Eye pain continue.
Manisha
1 day ago
300 INR (~3.51 USD)
7 answers
I have been suggested to remove uterus asit'sbulky and endometriosis
Kavita Singh
1 day ago
300 INR (~3.51 USD)
4 answers
For weight gain. How to gain weight fast
Sandeep
1 day ago
FREE
1 answers
How to increase the density of hairs??
Pradeep Y
1 day ago
FREE
2 answers
How to regularise periods with pcod and annovulation
Chaithra
1 day ago
FREE
1 answers
Reduction of neurological pain in feet
Rohit Kumta
1 day ago
FREE
1 answers
Feeling breathlessness after sneezing while having common vold
Priyabrata mahanta
1 day ago
300 INR (~3.51 USD)
4 answers
Spasm in back due to which unable to move Lower limb
Rahul
1 day ago
300 INR (~3.51 USD)
4 answers
Scalp Posarais, how to cure, too much of itching can you suggest some medicine
Dino
1 day ago
300 INR (~3.51 USD)
5 answers
Breast cyst cure kaisekare....bahotpain hai...
Gavhane sakshi
1 day ago
300 INR (~3.51 USD)
9 answers
I am talking medicine ofOCD since 4 years
Neeraj Sisodia
2 days ago
FREE
6 answers
I have 7 year ago direct Closer angal glucoma, how can reduce or trtment
Anil gajjar
2 days ago
300 INR (~3.51 USD)
11 answers
How to cure excesscive gas and chest pain
Mousomi Banerjee
2 days ago
300 INR (~3.51 USD)
11 answers
I have severe abdomen pain since 10days
Rashmi Ranjan
2 days ago
FREE
3 answers
I have isoechoic lession found in my left adenexa....n t4level is 4.2, prolactin is 37....Iwant to conceive.....wht to do ...plzz guide...
Riya sahu
2 days ago
300 INR (~3.51 USD)
9 answers
How to reduce inflation in the body
Kannan
2 days ago
300 INR (~3.51 USD)
7 answers
How to cure urticaria problem,skin rashes on body
Yogesh
2 days ago
300 INR (~3.51 USD)
9 answers
Not getting erection during sexual intercourse
Amit
2 days ago
300 INR (~3.51 USD)
10 answers
Manmath ras can be taken if BP isbhigh
A k jain
2 days ago
FREE
3 answers
© 2024 Ask Ayurveda. All rights reserved.