Question #25375
10 days ago
58
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
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Doctors’ responses
Avoid spicy,oily and processed food.
Regular exercise and meditation.
Increase intake of raw vegetables and fruits.
Cap.Brahmi
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Tab.Stressnil
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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.
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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
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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
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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
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