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.