how to reduce anxiety or panic attack? - #32275

To navigate anxiety and panic, correcting dosha imbalance is vital. In Ayurveda, anxiety often links with Vata dosha aggravation. A calming routine is essential. Begin with Abhyanga, warm oil massage using sesame oil, done daily before bath; it’ll ground Vata, providing soothe and warmth to the nerves. Following Abhyanga, practice Pranayama, specifically Anulom Vilom or Nadi Shodhana (alternate nostril breathing); dedicate 10-15 minutes each morning to balance the mind.

Herbal support harnesses Ayurveda’s power too: consuming Ashwagandha tablets or capsules helps calm the nervous system. Take 1-2 tablets twice daily post-meal. Brahmi is another potent remedy, either as a powder with warm milk before bed or as a liquid extract as directed.

Simple diet modifications also aid emotional stability. Favor warm, nourising soups, stews, and herbal teas like chamomile or tulsi. Minimize caffeine and alcohol; both elevate Vata levels. Foods that are heavy, sweet, and moist typically stabilize Vata best. Have regular, timed meals to maintain agni (digestive fire) and avoid skipping meals.

Importantly, embrace mindful activities. Meditation for 15 minutes a day reduces mental chaos. Practicing gentle yoga, focusing on grounding poses, such as child’s pose or legs up the wall, helps create a sense of stability and ease.

Avoid overstimulation from screens and noise late in the day. Ensure a full night of rest by winding down with a warm bath or reading a calming book. If anxiety feels overwhelming or continues to disrupt your life, it’s critical to consult professionals who specialize in mental health and can offer immediate support. Anxiety can deeply affect us, but with balanced life choices utilizing Ayurveda, gradual relief can be achieved.

The symptoms you’re experiencing—chest heaviness and jaw tension—are indeed common during anxiety or panic attacks. In the Siddha-Ayurvedic perspective, such symptoms are often related to an imbalance of the Vata dosha, which can become aggravated when there’s stress, loss, or sudden changes. To help soothe this imbalance, consider integrating the following approaches.

First, incorporate grounding practices into your daily routine, as Vata imbalances benefit greatly from stability and warmth. Abhyanga, or self-massage with warm sesame oil before bathing, calms the nerves and promotes relaxation. Spend 10-15 mins on gentle circular motions for the joints and long strokes on the limbs. Do this regularly, ideally in the morning or before bedtime. Complement it with a warm bath to further relax the body.

Next, focus on your diet. Eating warm, easily digestible meals helps stabilize Vata. Favor foods like cooked grains, root vegetables, and warming spices such as ginger, cinnamon, and turmeric. Avoid cold drinks, raw foods, and caffeine, which can exacerbate Vata. Adequate hydration with herbal teas like chamomile or tulsi can also be calming for your system.

Pranayama, specifically Nadi Shodhana (alternate nostril breathing), balances the nadis (energy channels) and calms the mind. Practice it daily for about 5-10 minutes, in a comfortable seated position, where you alternate closing off one nostril with your thumb and exhaling through the other, then switching sides.

Of course, consulting with a qualified practitioner who understands your unique constitution is important. If anxiety continues or worsens, remain in contact with healthcare providers to monitor your condition. Use these Ayurvedic strategies to support your overall emotional health and seek prompt medical attention if new or severe symptoms arise.