By Anuradha Gupta | Posted: December 13, 2019
“I can’t believe you cooked so much, why are you so wasteful?” Ma tells me. “Anu, I really think you’ve been mollycoddling Sid too much,” my sister chips in. Pankaj is blissfully unaware of any tension in the room (as always; he doesn’t even know when I’m mad at him and while I love that about him, at times it is infuriating). Chetan is out late, Himadri and Sid are up too late and in the wee hours of the morning, the kids are laughing so loud they disturb Ma’s sleep. In the meantime, the cake collapses in the pan and I burn the Matar Paneer...I can experience a familiar sinking, my hands are shaking, I have mild palpitations and my head starts to hurt…
(I check my pulse and I can sense how irregular, fast and out of whack my Vata snake pulse is…time to walk away...)
Sound familiar?
The holidays are a beautiful time to connect, but can also be triggering for some of us when we are surrounded by family and friends; we can regress to old patterns of behavior or face social anxiety, and this is all compounded by darker, shorter days, too. What solutions does the ancient Science of Ayurveda offer to alleviate anxiety?
Ayurveda’s take on anxiety
According to Ayurveda, anxiety is caused by an imbalance in the Vata Dosha (which rules Air and Ether); and in particular because of one of the five Vata subdoshas, Prana Vata, going out of balance.
Some of the signs and symptoms of anxiety are feelings of impending doom, excessive worry, heart palpitations, headaches, insomnia, diarrhea or constipation, excessive sweating, panic attacks, restlessness, and feeling unstable and fatigued. Prolonged anxiety can also cause other psychosomatic disorders; chronic anxiety can impact the nervous system and causes weakness in the neuro-hormonal and nerve impulse system. According to the National Institute of Mental Health (NIMH), “Anxiety Disorders affect 18.1 percent of adults in the United States (approximately 40 million adults between the ages of 18 to 54). Many people don’t seek help, or are misdiagnosed or not aware they have issues with anxiety hence current estimates put this number much higher - approximately 30 percent.”
Holiday anxiety can afflict anyone, but makes those who already suffer from anxiety feel particularly vulnerable.
Here are some tips to get through the holidays.
How to combat anxiety the Ayurveda way
1. Self-Care is paramount: Self-care is a vital part of your winter wardrobe and stepping away a vital part of your armor. Winter is a time of introspection and going inwards. It is also a time to connect with people when we feel isolated, as isolation compounds anxiety. Whatever energizes you is what you should focus on, because self-care is individualized.
Planning, structure, and setting boundaries ease Vata and anxiety, so plan ahead, build routine, and remember that it’s ok to say no and walk away when feeling triggered.
Focus on gratitude and compassion, both to others and to yourself. And remember what we teach our kids: laugh and let go.
If you’re hosting, remember that in a flight elders are asked to put on their oxygen mask first, before helping kids. The same principle holds everywhere.
Also be mindful to nourish yourself and avoid emotional eating and the build-up of Ama, or toxins (a pinch of Trikatu or half a spoon of Ginger juice with warm water half an hour before big festive meals should help there!).
2. Increase Sattva: Ayurveda recommends increasing Sattva to cope with anxiety. Sattva is a quality of the mind that is pure and peaceful, steeped in awareness with clarity in perception and harmony. A nourishing and strengthening diet, yoga, breathwork, and meditation will put you on track to increase sattva. Meditation, particularly, is a wonderful tool in handling anxiety. Take an hour out of your daily routine to do your Sadhana (Gurudev defines Sa-Dhana as the true wealth we carry over lifetimes) which will fortify you. You could even involve visitors in a daily yoga routine that will help them with their health; and acting in service will surely uplift you as well.
3. Pacify Vata: According to Ritucharya (Seasonal Regimen), fall and early winter, right up to the beginning of February, are essentially Vata seasons, where this Dosha can easily go out of balance--and then there is Holiday anxiety on top of that. While this article details some tips to pacify Vata, here they are in a nutshell:
Follow a routine: Try to eat on time and sleep on time; a regular, grounding routine goes a long way in managing Vata. Add a pinch of Himalayan salt and dry Ginger in a warm bath on days you feel very anxious (don’t do this long term as it can be heating and aggravate Pitta Dosha).
Go for nature walks and do moderate exercise
Balancing Breath Work (like Nadi Shodhan) and slow, meditative yoga
Mudras: In the words of Sejal Shah ji, relief from anxiety is literally at our fingertips! Try some Mudras!
Diet tips: Favor warm, unctuous, nourishing food; sweet, sour, salty tastes, and avoid light, dry, cold, raw food. Avoid bitter, pungent and astringent tastes, and limit caffeine; have nourishing soups and stews, whole grains, legumes, local, seasonal, organic veggies like squash, sweet potatoes, and carrots, heating spices, dairy (avoid yoghurt), oils, and sweet fruits.
Don’t suppress natural urges. Ayurveda advises that we do not suppress 13 natural urges--things like sneezing, bowel movements, urination, etc.
Daily full-body Abhyanga (self-massage) and before sleeping, PadaAbhyanga or foot massage, with a warming oil like sesame oil or Ksheerabala oil. You can add soothing essential oils like lavender, and aromatherapy also helps calm the nerves.
Sip warm ginger, tulsi (holy basil) or chamomile tea. Almond milk with a pinch of nutmeg also helps soothe anxiety. Simply soak a handful of almonds overnight, remove their skins, and blend them with warm milk.
Tips to handle Vata if you are traveling: Travel can throw Vata out of balance and aggravate anxiety; here are some tips to handle this.
Ayurvedic therapies (done under supervision) like Shirovasti, Shirodhara, Abhyanga, Nasya and Sneha Vasti can help alleviate the symptoms of anxiety significantly.
Useful herbs: While an herbal regimen would depend upon any and all imbalances a client (Rogi) suffers from and the stage of the disease, some herbs that alleviate anxiety are Brahmi, Shankapushpi, Vaca, Jatamansi, Ashwagandha and Amalaki, and herbal formulations like Brahmi Ghrita, Chyawanprash, and Ashwagandha Ksheer Pak.
The Holidays are a time to focus on abundance and are a celebration. Cultivating an attitude of surrender helps ease anxiety. In the words of Gurudev, “The Christmas trees bear gifts for everybody. All that you are given in life is meant to be shared. All your talents, all that you have been bestowed with; it is all meant to help others. You offer the gift of service to anyone in need, and you will wonder at how your own needs are being taken care of. Like the Christmas tree, you will always remain green. So serve, smile and celebrate!”
For Ayurvedic Therapies and Herbal Support, make sure to follow the advice of a Qualified Ayurvedic Practitioner who can provide comprehensive and individualized support. For an authentic, supported experience including the entire Panchakarma process, the Shankara Ayurveda Spa at the Art of Living Retreat Center in Boone, NC, nestled in the beautiful Blue Ridge Mountains is a beautiful option!
Content on the Art of Living blog is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician, or other qualified health providers with any questions you may have regarding a medical condition. Any links to third party websites are provided as a convenience only and the Art of Living blog is not responsible for their content.
Anuradha Gupta is an Engineer, MBA and Ayurvedic Wellness Counselor. She has a corporate background and volunteers for Art of Living and other nonprofits. You can find her on Facebook or on LinkedIn.
