how to reduce generalized anxiety disorder and improve sleep? - #27548

Don’t worry,

Start taking these medications,

1.Brahmi cap.1-0-1 2.Kbir tab. Sukoon 1-1-1 3.Manasmitravatakam 1-1-1 4.cap. stresscom 1-0-1

*Daily Massage your scalp with BRAHMI OIL.

Follow up after 15 days…

Take care 🙂

Kind Regards, DR.ISHA ASHOK BHARDWAJ.

Hello Mr Kumarvelan, Anxiety is a feeling of uneasiness with a sense of fear, nervousness and more. Bodies response to stress. Firstly you must understand that only medicines alone cannot help.

As you have said you are experiencing this from many years I would suggest Practice mind body relaxation by doing Yoga, meditation and pranayama techniques - It is one of the most effective ways to calm yourself & relieve stress. Start by doing it atleast 15mins daily you definitely feel the changes within yourself.

Ayurveda has effective Therapies such as: 1. Shirodhara - A treatment procedure where herbal oils are continuously poured on forehead for about 30-40mins inducing a deep sense of relaxation & thereby reducing Anxiety.

2. Abhyanga & sveda - Along with headmassage, padaabhyanga (foot massage) go for a full Abhyanga followed by taking steam - This will help you relieve the muscle tension that you mentioned, improves blood circulation there by relieving stress, anxiety & induces good sleep.

There are herbs like Brahmi, jatamamsi, shankhapushpi which can definitely help you along with the tips which I have explained above. Hope this helps.

Regards Dr Shazia Amreen

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.

Hello, Medications: 1. Ashwagandha tab 1-0-1with warm milk after meals 2. Brahmi vati-1-0-1 3.Medha vati 0-0-1 4. Balaarishta 15ml twice daily with same amount of lukewarm water after meals

Pathya- have warm cooked meals,add ghee to ur diet, walnuts, mix 5/6drops of ghee in one glass of warm milk and have it before bedtime, fennel seeds soaked overnight in water and drink this luke warm water first thing in the morning, ginger water

Apathya- avoid oily, spicy food, cold dry items, caffeinated products, softdrinks, Don’t use blue screen or phones after 10pm, avoid stress as much as possible.

Lifestyle- have proper 8hours sleep, Do deep breathing exercise daily for 10minutes, Anulom vilom pranayam Bhramari pranayam Do foot massage with bala oil or Mahanarayan oil Keep feet in warm water and put some salt in it for 15min daily before bedtime.

Thankyou.

Hello

Firstly take morning walk atleast for 20 to 30 mins in the beginning it is little difficult but definitely you can get over this bad dreams concentration issues everything. Try to do meditation at least for 10 minutes by chanting Om Mantra later on you can increase the timings.

Avoid oil fried items processed red meat carbonated juices

Try to take a good amount of boiled or steamed vegetables no Raw vegetables

1) cap stresscom 1-0-1 after food 2) cap brahmi sapthavrathi (Sahasrayogam) 1-0-1 before food 15 minutes 3) SYP madhiphal rasayana 5ml-5ml-5ml with 5ml water before food 5 mins (if you have gastritis issue because severe gastritis may lead to anxiety).

Any doubt consult me separately

Thank you Dr Nikitha

HELLO KUMARAVEELAN,

What you are experiencing is clearly distressing and exhausting. The cluster of symptoms- anxiety, muscle stiffness, vivid dreams mental overactivity- suggests a combination of Vata and Pitta imbalance in Ayurvedic terms, possibly aggravated by Ama(toxins) and changes affecting your Manas(mind) and Sharira(body).

1) VATA IMBALANCE SYMPTOMS= overthinking, tremors, stiffness, dryness, insomnia, fatigue

2) PITTA DISTURBANCE -mental hyperactivity, sleep disturbances, irritability, digestive fire irregularities

3) AMA(toxin accumulation) -your gastric symptoms and fatigue suggest poor digestion(mandagni), leading to toxin buildup - Ama blocks the channels , including the manovaha srotas(mind Chanels) , leading to mental fog and anxiety

YOUR CONDITION ANALYSIS

Overthinking, racing thoughts= vata in manovaha srotas(mind channels), aggravated by Rajas guna

Anxiety, panic, trembling= vata-pitta imbalance, especially in majja dhatu(nervous tissue)

Muscle stiffness, knuckle pain= accumulated vata in asthi and majja dhatu, possibly Ama obstructing srotas

Fatigue, brain fog, poor memory= Mandagni(low digestion) + srotorodha (channel blockages) from Ama(toxins)

Sleep disturbances, vivid dreams= hyperactive Manas, vata derangement, weak Taraka kapha

Gastric issues= vishamngni (irregular digestion), disturbed samana and Apana Vata

INTERNAL MEDICATIONS

** FOR ANXIETY, OVERTHINKING, VIVID DREAMS

1) SARASWATARISHTA= 20 ml with water after meals twice daily =nourishes brain and calms mind

2) MANASMITRA VATAKAM= 1 tab at bedtime =deep anxiolytic , improves quality of sleep

3) ASHWAGANDHA + TAGARA CAPSULES= 1 -1 each at night with warm milk =adaptogenic, stress , strengthens nervous system, natural sedative promotes sleep

** FOR MUSCLE STIFFNESS

1) MAHARASNADI KASHAYA= 40 ml. before meals twice daily with water =relieves muscle stiffness, joint issues

2) RASNADI GUGGULU= 1 tab after meals twice daily =anti-inflammatory, anti-vata

3) SHALLAKI CAPSULES= 1 cap after meals twice daily =reduces pain, inflammation

** FOR DIGESTION, GAS, AND AMA REMOVAL

1) HINGWASTAKA CHURNA= 1/2 tsp with warm water before meals =improves digestion, removes vata in abdomen

2) TRIKATU CHURNA= 1gm after meals with honey =stimulates agni, burns toxins

3) AVIPATTIKAR CHURNA= 1 tsp at night with warm water= only if acidity =relieves acidity and constipation

4) AROGYAVARDHINI VATI= 1 tab twice daily after meals =liver and metabolism detox support

IF ACCESSIBLE, GO TO PANCHAKARMA

1) ABHYANGA with Mahanarayan taila daily =vata pacification, relaxes nervous system, removes stiffness

2) SWEDANA= opens channels, relieves muscle tightness after massage

3) SHIRODHARA= calms mental overactivity, reduces insomnia and anxiety

4) BASTI(medicated enema)= cleanses vata from colon, deeply rejuvinates nervous system

SHOULD BE PERFORM BY EXPERT AYURVEDIC PHYSICIAN

** DIET = vata pacifying and digestive enhancing

EAT - warm, cooked, soft, slightly oily food -rice+moong dal khichdi, ghee, boiled vegetbles - soups with cumin, black pepper, turmeric - buttermilk spiced with roasted cumin and salt - warm herbal teas= ginger, ajwain, tulsi, brahmi

AVOID -raw salads - cold food and drinks -caffeine- excess tea/coffee -fermented , sour, fried, and dry food - wheat in excess switch to rice or millet if digestion is poor -daytime naps -especially after lunch

LIFESTYLE

-wake up by 6:0 am -sleep by 10 pm -daily routine= start with tongue scrapping , warm water, 5 min oil massage

EXERCISE= gentle yoga (30-45 minutes daily morning)

1) GROUNDING AND WARM UP -subtle joint movements= neck rolls, shoulder rotations, wrist/ankle circles- gentle and slow -Cat cow stretch=improves spinal flexibility, massage internal organs -pelvic tilts and spinal flexes(lying down)= releases stiffness in Lowe back and hips

MAIN ASANA= 15-20 MINS -tadasana= improves posture and grounding -Vrikshasana= Balances Vata, improves digestion -Bhujangasana= releievs gastric tension, opens chest -Paschimottanasana= calms mind, improves digestion -Vajrasana after meals= aids digestion, stabilise apana vata -balasana= deeply calming, releases spinal tension -supta matsyendrasana= relieves back stiffness, aids digestion

PRANAYAM(10-15 min) -Nadi sodhana= 10 mins, balances left/right brain, reduces anxiety -Bhramari= 10 rounds, calming racing thoughts instantly -Ujaayi= 5 min, deep relaxation, breath control -Sheetali= releives acidity

MEDITATION= start with 5-10 min yoga Nidra

DO’S -follow light, warm cooked food -use warm oil for massage -use herbal incense, dhoop or camphor to dry environment -prefer indoor exercise and rest

DON’TS -don’t fast excessively or skip meals-weakens digestion further -avoid curd/yogurt in this season

FOR MEMORY AND FOCUS RESTORATION -brahmi ghrita= 1 tsp in warm milk in morning= very powerful nervine tonic

LABS RE-CHECK -vitamin b12, vitamin d3 - thyroid panel -RA factor, CRP -HbA1c -homocysteine

HEALING TIMELINE

WEEK 1-2= better digestion, mild relief in stiffness, reduced tremors

WEEK 3-4= calmer mind, reduced racing thoughts, better sleep

MONTH 2= muscle flexibility improves, gastric symptoms under control

MONTH 3= memory and energy restoration, stable sleep cycle

DO FOLLOW CONSISTENTLY FOR 3 MONTHS

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA

Simple Remedies

1. Take 500mg Capsule of Aswagandha with warm milk.

2. Apply brahmi oil to the head.

3. Massage the feet with warm olive oil

1) Tab. Manasamitra Vati-2 tab. After food 2 times with Ghrita 2) Ashwagandharishta+ Sarsvatarish ta-20ml After food 2 times Water

Yoga Therapy Asana Shavasana Sarvangasana Sheershasana Halasana Pavanamuktasana Pranayama Anuloma-Viloma, Other: Meditaion, Yoga nidra, Om mantra chanting Diet and Lifestyle Pathya Gentle squeezing of body parts. Drink a glass of cow’s milk before going to bed. Listen to Melodious Music. Drink Warm Milk. Do some physical exercise during the day. Keep Your Bed a Place for Sleep.

HIE KUMARAVELAN ANXIETY AND DEPRESSIVE THINKING ARE MOST COMMON NAWDAYS BCZ OF NEGATIVITY.SOFT NATURE AND SOME ENVIRONMENTAL FACTORS TO…ITS TOTALLY CURED THROUGH AYURVEDIC TRETMENT

DO FOLLOW INSTRUCTIONS:-

DIVYA MEDHA KWATH 200GM…TAKE 1 TSP BOIL 200ML OF WATER TILL REDUCES 100ML STRAIN AND TAKE EMPTY STOMACH TWICE DAILY…

DIVYA MEDHA VATI MEDHA SAGAR RAS=1-1 TAB AFTER MEAL TWICE DAILY

JYOTISMATI OIL=5 DROP WITH MILK AT NIGHT TIME…

YOGA AND PRANAYAM=ANULOMAVILOM BHRAMRI UDGEETH=10 MIN EACH

AVOID SPICY FOOD MAIDA/PRICESSED FOOD…

YOU CAN CURED DEFINITELY

Hello Kumaravelan ji I can understand your concern regarding generalized anxiety but dont worry we are here to help you out😊

✅AYURVEDIC PLAN OF TREATMENT

✅ INTERNAL MEDICATION

1 Brahmi Vati (with gold if available) 1 tab twice daily after food ( Enhances memory, calms mind, reduces anxiety) 2 Ashwagandha capsule 1-0-1 twice daily after food (Relieves stress, relaxes muscles, improves sleep) 3 Saraswatarishta (liquid) 15 ml with equal water after food , twice daily (Reduces anxiety, improves focus, nourishes brain) 4 Tagaradi Vati (or plain Tagar capsule) 1 tab at bedtime (Improves quality of sleep, reduces vivid dreams)

✅EXTERNAL TREATMENT 1 KSHEERBALA PLAIN- warm oil apply oh head half hour before bath

✅ Home Remedies

👉Warm milk with ½ tsp Brahmi powder at night, improves sleep. 👉Nutmeg (jaiphal) pinch in warm milk occasionally for deep sleep. 👉Sesame oil abhyanga (self-massage, especially foot & scalp) before bath 2–3 times/week relieves muscle tightness, calms Vata.

✅Lifestyle & Mind-Calm Practices

Morning pranayama Anulom Vilom (5 min) + Bhramari (5 min). Evening 10 min walk after dinner, then listen to soft music/chanting (not phone scrolling). Bedtime ritual: keep room dark & cool, rub sesame oil on soles, avoid news/social media before sleep.

Instead of fighting anxiety, focus on nourishing and grounding yourself daily. Sleep will become deeper, muscles will relax, and your concentration will slowly return.

Wish you a good mental peace 😊

Warm Regards Dr Snehal Vidhate

Hi. U need to do yoga , pranayam and meditation daily. Have positive thoughts and do positive talks with urself. Take Tab Mentat 2 tabs 2 times a day. Tab Jatamasi Ghana 2 tabs at night. Put 1 drop of cow ghee in ur nose and massage ghee / coconut oil on ur sole and head before bed.

Rx 1.Ashwagandha Capsules 2 cap with warm milk twice daily 2.Manasamithra vatakam 1 tab with milk twice daily 3.Brahmi capsules 2 cap twice daily 4. Ksheerbala 101 oil-Nasya (Nasal drops) 2 drops in each nostril at bedtime

Ayurvedic therapies: Shirodhara Abhyanaga with brahmi oil and padabhyanga

lifestyle modifications: Practice yoga and meditation Practice mantra chanting like Om Apply warm brahmi oil to soles of feet and temples before sleep no screens 1 hour before bed

Hello…

1) Head massage with warm coconut oil once in 3 days

2) light pada abhyanga before bed time

3) Capsule Nidram… 2 cap before bed time

Follow this for 1 month & you feel changes

Hi kumarvelan this is Dr Vinayak as considering your problem…no need to worry… You really strong enough come through your problem…as you approaching ayurveda you are really appreciate and get relief from that anxiety…

Just don’t think anything too much… everything goes on by it’s own way…just enjoy the life by your way…

Daily meditate for 10 -15min TRATAKA that gazing to the point or tip of your tumba by straight hand…just once see the photos in goggle…

Rx-Brahmi rasayana 1tsp with milk early morning empty stomach… Swaraswati arista 10ml twice after food Stesscam 0-0-1 night after food… Follow this and you see the changes… One thing … medicine is good treatment happiness is good treatment…stay happy stay healthy…

Medha vati Brahmi vati-1 tab twice daily after food With lukewarm milk Saraswathi aristha-4 tsp with equal quantity of water twice daily after food Do pranayama yoga meditation

Hello kumaravelan, 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. 4. Shilajit sat liquid -2-3 in milk 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

For managing generalized anxiety disorder with Ayurvedic approach, it’s vital to consider your lifestyle, diet, and natural supplements. Here are some practical recommendations:

To begin, Ashwagandha (Withania somnifera), known for its adaptogenic properties, can be helpful. It’s available in tablet or capsule form. Take 500 mg twice daily, preferably after meals. Ashwagandha helps in calming the mind, reducing stress, and improving sleep quality.

Brahmi (Bacopa monnieri) is another potent herb, effective for anxiety and improving concentration. You can take Brahmi capsules at a dosage of 300 mg twice a day. Over time, it can support cognitive functions and reduce mental fatigue.

Manasamitra Vatakam is a classical preparation that promotes mental wellbeing and supports healthy sleep patterns. It’s beneficial for calming vivid dreams. You could take one tablet at bedtime with warm milk.

Incorporate diet rich in satvik foods—fresh fruits, vegetables, warm, lightly-cooked meals. Avoid caffeine, and heavy, oily foods which can aggravate anxiety, Choose herbal teas like chamomile or tulsi, which are soothing for the mind.

Regular practice of Pranayama, especially Nadi Shodhana or alternate nostril breathing, can balance the nervous system. Aim for 5-10 minutes daily. It’s also essential to have a daily routine that includes at least 30 minutes of light exercise, like walking, which helps to release tension in muscles.

Maintaining proper sleep hygiene is key. Ensure your sleeping environment is comfortable and avoid screen exposure before bed. Warm herbal tea and lighting a ghee lamp can have a calming effect.

However, if symptoms continue or worsen, consulting an Ayurvedic practitioner for a personalized analysis is advisable. Balancing Doshas plays crucial role, and understanding your Prakriti could guide better personal suggestions.

Generalized Anxiety Disorder often stems from a vata imbalance, exacerbated by stress and irregular routines. In Siddha-Ayurvedic tradition, we’d first address the calming of vata to support mental clarity and relaxation.

1. Begin with Ashwagandha (Withania somnifera). This herb is useful in calming anxiety and improving overall vitality. You can take Ashwagandha capsules, usually 500 mg twice daily after meals. It aids in stress management and helps in establishing a calm mind.

2. Brahmi (Bacopa monnieri) is another potent herb implementing mind relaxation and helping with concentration issues. A daily dose of Brahmi capsules (around 250 mg) in the morning can be beneficial.

3. For muscle tightness, Guggulu-based formulations like Yogaraj Guggulu may assist in relieving musculoskeletal discomfort. A dosage of 1 to 2 tablets twice daily after meals is often effective.

4. Embrace regular practices like Abhyanga, a full body oil massage using sesame or mahanarayan oil, helping pacify vata dosha and promote calmness. This should be done 2-3 times weekly.

5. Avoid excessive screen time especially before bed to improve sleep quality. Incorporate a routine with meditation or deep breathing exercises, focusing on calming the mind and body before sleep.

These should work well with a Vata-pacifying diet - warm, cooked foods with ghee, avoiding cold or dry foods. Remember, it’s crucial to discuss these recommendations with a qualified health professional before starting new treatments, particularly where medication interactions might be a concern. If symptoms persist or worsen, seek immediate medical guidance as it could signify a need for comprehensive care.