🧘♀️ Anulomvilom and Bhramari Pranayam will help. But you have to do it early in the morning only.
❌ Donot get yourself into any addictions.
❌ Donot drink tea or coffee or aerated drinks.
❌ Reduce screen time… No screen in darkness and 1 hour before you sleep. Consume audio form of data rather than visuals before you sleep. Filter the content of data you consume… Let it be spiritual or positive…
✔️ Drink a glass of buffalo milk daily before you sleep; it will help you get a sound sleep.
✔️ 100 steps after both meals are must.
✔️ Eat only home cooked food… Avoid outside food, packed and processed food.
✔️ Prefer natural liquids like fruit juice, coconut water, lemon juice, kokum sharbat over packed ones.
💊 Medication: 💊
Panchendriya Vardhan Tailam 2 drops in each nostril early in the morning empty stomach.
Cap. Memorin(S.G.Phytopharma) 2 caps twice a day before food.
Syp. Prasham 4 tsp at bed time with lukewarm water. Tab. Manasmitra Vatak 2 tabs at bed time.
Head massage with BHRAMI Oil. If possible take bhrami oil shirodhara at a panchakarma center near you.
DONT WORRT 1 dont use long time screen Proper sleep 8 hr Take foods satvik at specific time Do yoga pranayam And also take cow ghee Bramhi capsul 2 bd Tab ashwagandha 2 bd Tab livtone 2 bd Tab sankpushpi 2 bd all are after food And take bramhi ghee 5 ml at empty stomach at morning And no nasya at home 2 drop each nostril 2 times at 6 pm asn 6 am Do shirodhara with bramhi oil at panchkarma centre week 2 times
What you are experiencing with poor concentration, fidgeting mental fog, jumping, and I anxiety indicates that the nervous system is overstimulated, and the mind is not able to settle. This makes focusing on tasks, difficult and increases, restlessness and tension.
Along with lifestyle support such as regular sleep, limiting coffee tea, reducing Screen Time, practising pranayama, meditation Ayurvedic medicines, which will help in calming the mind and support, focus like Brahmi capsule one tablet twice daily after food with warm milk Ashe churna 1 teaspoon with warm milk at night Shankapuspi syrup 10 ML twice daily after food
Hii dear….I’m really glad you opened up about this — what you’re describing is not your fault and it doesn’t mean something is “wrong” with you as a person. Your mind and body have been under constant stress, overstimulation, lack of routine, and emotional exhaustion for a long time. Anyone in your place would feel overwhelmed.
The fidgeting, jumping from task to task, nervousness, anxiety, and feeling like your brain is in a knot — these are your body’s signals saying “I’m tired, please take care of me.”
It doesn’t automatically mean you have a permanent mental disorder. Many of these symptoms happen when: Sleep cycle is disturbed Screen exposure is continuous Social disconnect increases Anxiety silently accumulates Nervous system becomes overactive
The good news? With the right routine, healing is absolutely possible. You’re not alone. You’re not broken. You’re just tired — deeply tired. You’re already taking the first step by asking for help.
🌿 Ayurvedic Supportive Medicines 1.Brahmi Ghrita – 1 tsp at night with warm water 2.Saraswatarishta – 10–15 ml with equal water after meals 3.Ashwagandha Tablets / Churna – 500 mg twice daily or 1 tsp at night with milk 4.Jatamansi Capsules – 1 capsule twice daily after food
🌱 Lifestyle Changes (Most Important for Your Recovery) ⭐ 1. Reset Your Sleep Cycle Sleep before 11 PM Stop using phone 1 hour before bed Warm shower at night Dim lights + calming music ⭐ 2. Phone Detox Put phone in another room while sleeping Limit screen time to 1–2 hours/day initially No phone while eating Replace scrolling with walks, journaling, or breathing exercises ⭐ 3. Reconnect Slowly Sit with family for 10 minutes daily Say one sentence more than usual Spend 5 minutes outdoors daily Your brain needs real interaction, not online dopamine hits ⭐ 4. Daily 20–30 min Movement Walking, yoga, or stretching Even 10 minutes helps anxiety massively ⭐ 5. Grounding Practices (helps with panic) One hand on chest, one on stomach Slow inhale 4 sec → hold 2 sec → exhale 6 sec Do for 5 minutes twice daily You’ll feel your mind calming
❌ Don’ts Don’t stay in bed on your phone Don’t skip meals Don’t stay isolated for long Don’t read too much about diseases (it increases anxiety) No coffee/tea after 5 PM Avoid sleeping in the afternoon
✔️ Do’s Eat warm, fresh foods Maintain a fixed waking time Drink 2–3 glasses warm water in morning Spend 10–20 min in sunlight Use calming herbal teas (chamomile, tulsi, brahmi) Journal your emotions before sleep
🌼 You Are Not Alone, You Are Recovering You are not going crazy. Your body is tired, your mind is overwhelmed, and your nervous system is overactive — but all of this can be healed step by step. With structure + herbal support + reduced screen time, you’ll feel like yourself again.
Warm Regards, Dr. Sumi MS (Ayu)
Start with Manasmitra vatikam 1-0-1 after food with water Ashwagandha churan 0-0-1tsp at bedtime with warm milk., will help calm you mentally feel relaxed Brahmi vati 1-0-1 after food with water will help strengthen your brain, calm your fidgeting behaviour. Saraswatarist 10ml twice daily after food with water, will help improve focus, concentration . Also do pranayam lom -vilom bhastrika bhamri 5-10mins twice daily. Light massage on head with Brahmi oil Do Nasya with Brahmi grith 2 drops in both nostril twice daily. Learn Rajyoga meditation and practice daily, will help develop concentration skills. Follow up after 1 month.
Internal Medicines Brahmi Vati gold – 1 tablet morning + 1 tablet night after food (clears brain fog & improves focus fast) Ashwagandha Lehyam – 10 gm morning + night with warm water (reduces anxiety 7–9 level dramatically) Saraswatarishta gold – 15 ml + 30 ml water after lunch & dinner (sharpens concentration & stops mind jumping) Jatamansi Churna – 3 gm night with warm milk (calms nervousness & fidgeting)
Daily Must-Do Anulom-Vilom pranayama – 10 min morning + night (best for anxiety & focus – calms “knot” feeling) Gentle walk – 30 min daily (reduces fidgeting & clears mind) Task technique – use timer: 25 min focused work + 5 min break (Pomodoro – stops jumping tasks)
Diet Give daily: moong khichdi + ghee, pomegranate, 4 soaked almonds + 2 dates morning Avoid completely: tea/coffee after 4 PM, sugar/junk, spicy food
Regards Dr Gursimran Jeet Singh MD Panchakarma
