Ayurveda & Acute Anxiety
Anxiety can feel like a storm that comes out of nowhere—one moment, everything seems fine, and the next, it crashes in without warning. I know this feeling all too well. There were times when I wasn’t particularly stressed, yet acute anxiety crept in unexpectedly. For me, it was always my breathing that I struggled to control, along with that all-too-familiar tingling and numbness on my face. The first time it happened, it was terrifying. I didn’t know what was happening, and the more I panicked, the worse it got.
Anxiety isn’t just a thought or a passing worry—it takes hold of your entire body, making you feel like you’ve lost control. It tricks you into believing something is wrong when, in reality, it’s just your nervous system in overdrive.
While modern medicine offers medications and therapy, Ayurveda, the ancient Indian system of holistic healing, provides natural methods to calm both the mind and body. Instead of simply treating the symptoms, Ayurveda focuses on restoring balance so anxiety doesn’t take over in the first place. This guide will introduce you to Ayurveda’s approach to anxiety and offer simple, effective remedies to help you feel more grounded and in control.
In the same way that anxiety builds drop by drop—tiny stresses accumulating until they spill over—the solution is just as subtle. Small, mindful actions, practiced consistently, can gradually tip the balance back in your favour. Just as tension doesn’t appear all at once, neither does calm; it’s created through steady, intentional choices that gently guide your body and mind back to a state of ease.
Pick all or some of the practices and rituals below and weave them into your daily routine. The goal isn’t perfection but consistency—small shifts that help minimize anxiety attacks and bring you back to a place of balance before stress takes over.
What Is Ayurveda and How Does It Explain Anxiety?
Ayurveda is a 5,000-year-old system of medicine that focuses on balancing the body and mind through diet, lifestyle, and natural remedies. It is based on the concept of doshas, which are the three energy types that influence your physical and mental state:
Vata (Air & Space) – Governs movement and the nervous system
Pitta (Fire & Water) – Governs digestion and metabolism
Kapha (Earth & Water) – Governs structure and stability
According to Ayurveda, anxiety is caused by an excess of Vata dosha. Vata is light, fast, and changeable—just like anxious thoughts that seem to race uncontrollably. When Vata is out of balance, you may experience:
Racing thoughts or overthinking
Restlessness or inability to relax
Trouble sleeping
Dry skin or digestive issues
The key to managing anxiety is to balance Vata by bringing in more warmth, stability, and nourishment. Below are some easy Ayurvedic steps you can follow.
1. Eat Warm and Nourishing Foods
Your diet has a big impact on your mental health. Since Vata is cold and dry, you need warm, moist, and grounding foods to calm anxiety.
Best foods to eat:
Warm, cooked meals like soups, stews, and porridge
Healthy fats such as ghee (clarified butter), sesame oil, and nuts
Naturally sweet foods like dates, cooked apples, and root vegetables
Herbal teas such as chamomile, ashwagandha, or tulsi (holy basil)
Foods to avoid:
Cold and raw foods like salads, smoothies, and iced drinks
Caffeinated drinks like coffee, which can overstimulate the nervous system
Processed or drying foods like crackers, chips, and sugary snacks
Eating warm and nourishing meals helps keep your mind and body steady, reducing anxiety symptoms.
2. Try Ayurvedic Herbal Remedies
Ayurveda uses various herbs to support the nervous system and promote relaxation. Some of the best herbs for anxiety include:
Ashwagandha – Helps reduce stress and improve resilience
Brahmi – Supports brain function and calms the mind
Tulsi (Holy Basil) – Helps with mental clarity and emotional balance
Licorice Root – Nourishes the body and supports adrenal health
How to use Ayurvedic herbs:
Drink herbal teas made from these herbs
Take Ayurvedic supplements (but consult a professional before use)
Use herbal powders mixed with warm milk or honey
These herbs work naturally with your body to ease anxiety and bring a sense of calm.
3. Practice Abhyanga (Self-Massage with Oil)
One of the most effective ways to reduce anxiety is through self-massage, known as Abhyanga in Ayurveda. This involves massaging warm oil into your skin to relax your body and mind.
How to do an Ayurvedic self-massage:
Warm some sesame oil (for calming Vata) or almond oil.
Apply it to your entire body, using slow and gentle circular motions.
Leave the oil on for 15-20 minutes.
Take a warm shower to wash off any excess oil.
This practice helps calm the nervous system, improve circulation, and reduce stress levels. Doing this before bed can also improve sleep.
4. Practice Breathing Exercises (Pranayama)
Breathing techniques, known as pranayama, are one of the fastest and most effective ways to calm anxiety. By focusing on your breath, you can instantly slow down your heart rate and quiet your mind.
(Pranayama)
Ayurveda emphasizes the power of breathing techniques, known as pranayama, to calm the mind and reduce anxiety.
Simple breathing exercises to try:
Alternate Nostril Breathing (Nadi Shodhana) – Helps balance the brain and reduce stress.
Deep Belly Breathing – Slows down your heart rate and promotes relaxation.
Bee Breath (Bhramari) – A humming sound that soothes the nervous system.
How to practice alternate nostril breathing:
Sit comfortably with your back straight.
Close your right nostril with your thumb and inhale through your left nostril.
Close your left nostril with your ring finger and exhale through your right nostril.
Repeat for a few minutes.
This technique instantly calms the mind and helps control anxious thoughts.
Box Breathing (Four-Part Breathing)
Box breathing is a structured way to slow your breath and improve focus.
How to practice:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly for 4 seconds.
Hold again for 4 seconds.
Repeat for a few minutes.
This technique is often used by athletes and military personnel to stay calm under pressure. It is a great way to reset your nervous system when feeling anxious.
5. Create a Relaxing Nighttime Routine
Anxiety often gets worse at night because Vata energy increases during this time. A relaxing evening routine can help settle the mind and improve sleep.
Simple Ayurvedic nighttime habits:
Drink warm milk with turmeric, nutmeg, or ashwagandha before bed.
Turn off screens 30-60 minutes before sleeping to avoid overstimulating your mind.
Rub warm sesame oil on the soles of your feet to promote relaxation.
Write in a journal to clear your thoughts before sleep.
These small habits can help you unwind and sleep better, which reduces anxiety over time.
6. Gentle Movement: Yoga and Walking
Ayurveda recommends gentle movement to calm anxiety without overstimulating the nervous system.
Best activities for anxiety relief:
Yoga – Poses like Child’s Pose, Forward Fold, and Legs-Up-The-Wall are especially calming.
Walking in nature – A slow walk outdoors can help ground your energy and improve mental clarity.
These activities help release nervous tension and improve overall well-being.
Final Thoughts
Acute anxiety can feel overwhelming, but Ayurveda offers natural and effective ways to calm the mind and restore balance. By eating grounding foods, using herbal remedies, practicing self-care rituals, and incorporating simple breathing exercises, you can reduce anxiety and feel more at peace.
If you are new to Ayurveda, start with one or two practices and see how they make you feel. Over time, you can add more as you become comfortable with this holistic approach.
Ayurvedic Warming Oat Milk for Sleep & Anxiety Relief
This warm oat milk drink is designed to calm the nervous system, promote relaxation, and prepare your body for restful sleep. It combines Ayurvedic ingredients known for their soothing, grounding, and anxiety-reducing properties.
Ingredients:
1 cup oat milk (warm and naturally sweet, perfect for Vata balance)
½ teaspoon turmeric (anti-inflammatory and grounding)
¼ teaspoon nutmeg (natural sleep aid)
½ teaspoon ashwagandha powder (reduces stress and supports relaxation)
½ teaspoon cinnamon (balances blood sugar and provides warmth)
1 teaspoon raw honey or maple syrup (optional, for gentle sweetness)
A pinch of black pepper (enhances turmeric absorption)
½ teaspoon ghee or almond oil (nourishes the nervous system)
Instructions:
Heat the oat milk in a small pot over low-medium heat until warm (but not boiling).
Add turmeric, nutmeg, cinnamon, ashwagandha, and black pepper. Stir well.
Let it simmer for 2-3 minutes, then remove from heat.
Stir in honey or maple syrup (if using) and add ghee or almond oil.
Pour into a cup, sip slowly, and relax.