Ayurvedic
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Mental Wellness • Ayurveda

Anxiety Disorders (GAD, Panic, OCD, PTSD)

Persistent worry, restlessness, poor sleep, abdominal upset, irritability—anxiety can affect body and mind. Ayurveda focuses on calming aggravated prana vata, building ojas (resilience), and restoring a steady routine with diet, herbs, breathwork, and supportive habits.

Overview

Anxiety disorders include generalized anxiety (GAD), panic disorder, obsessive–compulsive features (OCD), trauma-related distress (PTSD), and social anxiety. Symptoms may include persistent worry, restlessness, muscle tension, poor sleep, palpitations, sweating, abdominal upset, dizziness, and difficulty concentrating.

Ayurvedic View

Calm prana vata → nourish ojas → cultivate sattva (clarity/calm) → steady daily rhythm.

Ayurveda associates anxiety with aggravated vata, particularly prana vata (the mind–nervous-system axis). Care emphasizes warm, grounding foods, routine, restorative sleep, and gentle practices that soothe the mind.

Diet & Lifestyle

  • Warm, freshly cooked meals at regular times; favour whole grains, mung dal, ghee (as appropriate).
  • Limit stimulants (caffeine, energy drinks) and very spicy, ultra-processed foods—especially at night.
  • Evening wind-down: low light, light reading, device curfew; keep a consistent sleep schedule.
  • Daily: 20–30 min walk; breathwork such as Nadi Shodhana / Bhramari; restorative asanas.
  • Mind practices: brief journaling earlier in the day; gratitude notes; nature exposure; social connection.

Supportive Remedies

Evening

Herbal Night Routine

Warm milk (or suitable plant milk) with a pinch of nutmeg and cardamom; optional ghee, as appropriate.

Daily

Abhyanga (Self-massage)

Gentle warm oil self-massage before shower (e.g., sesame or suitable oil) to ground vata.

Breath

Bhramari & Box-Breathing

5–7 rounds of humming breath; or 4-4-4-4 box-breathing to lower arousal.

Integrative Care

Evidence-based therapies (CBT/exposure) and medications (e.g., SSRIs) may be recommended by clinicians. Integrating these with Ayurvedic routine, diet, and gentle practices can support resilience and long-term stability. Always consult qualified professionals before starting or modifying treatments.

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When to seek medical care

Get prompt professional help if any of the following occur:

  • Thoughts of self-harm or suicide, severe panic attacks, or sudden functional decline
  • Chest pain, breathlessness, fainting, or new neurological symptoms
  • Anxiety with major depression, substance use, or significant weight change