Mental health issues are increasingly common today, affected by fast-paced lifestyles, stress, social pressures, and environmental factors. Conditions like anxiety, depression, and mood disorders are on the rise, and while modern medicine offers various medications for relief, these treatments often focus on symptom management rather than addressing root causes.
Antidepressants and anti-anxiety medications, for instance, can be highly effective in reducing symptoms for some people, but they also come with potential side effects, such as weight gain, fatigue, digestive issues, and in some cases, dependence or withdrawal challenges. Long-term use can lead to tolerance, requiring higher doses, which can add complexity to treatment.
Ayurveda offers a unique and holistic approach to managing depression and mood disorders by addressing the root causes rather than just alleviating symptoms. The mind, known as “manas” in Ayurveda, is governed by the three doshas—Vata, Pitta, and Kapha—and mental imbalances often arise when these doshas become unbalanced due to factors like stress, poor lifestyle habits, or diet.
Ayurvedic Approach to Mental Health
Balancing the Doshas for Mental Clarity:
Vata Imbalance: Often leads to anxiety, restlessness, insomnia and racing thoughts, contributing to feelings of unease or nervousness. Grounding practices, warm and nourishing foods, and a stable routine help calm Vata.
Pitta Imbalance: When Pitta is out of balance, it can lead to irritability, frustration, and self-critical thoughts, sometimes contributing to mood disorders. Cooling practices, such as spending time in nature and eating cooling foods, help soothe Pitta.
Kapha Imbalance: An excess of Kapha can lead to lethargy, heaviness, and lack of motivation, which can manifest as low energy and sluggishness often seen in depression. Stimulating activities, lighter foods, and exercise can balance Kapha.
Ayurvedic Herbs for Mental and Emotional Balance
- Ashwagandha (Withania somnifera): Known for its adaptogenic properties, Ashwagandha reduces stress and anxiety, promotes calmness, and supports resilience to emotional stress.
- Brahmi (Bacopa monnieri): Brahmi is regarded as a brain tonic in Ayurveda, supporting memory, mental clarity, and relaxation, which is helpful in managing depression and anxiety.
- Jatamansi (Nardostachys jatamansi): This herb has calming properties and supports emotional stability. It is often used to improve sleep and reduce symptoms of anxiety.
- Shankhapushpi (Convolvulus pluricaulis): Known for supporting mental clarity and reducing mental fatigue, Shankhapushpi helps alleviate mood swings and stress.
Lifestyle Practices for Mental Wellness:
Dinacharya (Daily Routine): A consistent daily routine helps calm Vata and Kapha imbalances. Regular wake-up and sleep times, balanced meals, and self-care practices can provide stability, especially beneficial for depression.
Abhyanga (Self-Massage): Warm oil massage with sesame or coconut oil can help ground Vata and Kapha, reduce stress, and improve circulation. Abhyanga is extremely relaxing and rejuvenating and may alleviate physical symptoms associated with low mood.
Exercise: Moderate, regular exercise like walking, yoga, and swimming can uplift the mood, support mental clarity, and help balance Kapha. Exercise releases endorphins and is a natural way to boost mood.
Pranayama (Breathing Exercises): Breathing exercises like Nadi Shodhana (alternate nostril breathing) and Bhramari (humming bee breath) are known to calm the mind, relieve anxiety, and uplift the mood.
Meditation and Mindfulness: Practicing meditation and mindfulness daily helps reduce stress, quiet mental chatter, and build emotional resilience. Manage device time and spend time in nature and calm and uplifting surroundings.
Yoga for Balance: Certain yoga poses like Balasana (Child’s Pose), Virabhadrasana (Warrior Pose), and Savasana (Corpse Pose) help relieve stress and promote mental calm.
Diet for Mental Health:
Adopt Sattvic diet : Ayurveda emphasizes a Sattvic diet, which is light, pure, and nourishing. Sattvic foods include fresh fruits and vegetables, whole grains, nuts, seeds, and dairy (if tolerated), and are believed to promote mental clarity, peace, and focus.
Avoid Tamasic Foods: Ayurveda suggests avoiding foods that promote tamas (dullness and inertia), as they can contribute to lethargy and mental fog. These include processed foods, fast foods, fried foods, and leftovers, as well as excess sugar and salt.
Warm Herbal Teas: Herbal teas like Brahmi, ashwagandha, chamomile and tulsi (holy basil) are beneficial for calming the mind, reducing stress, and enhancing mental clarity.
Avoid Stimulants: Limiting caffeine and alcohol helps reduce mental and physical agitation, supporting a more balanced, calm state of mind.
Regular Mealtimes: Ayurveda emphasizes eating at consistent times to stabilize digestion and support mental balance. An early, light dinner promotes restful sleep, which is crucial for mental health.
Herbs and Spices : Include herbs like turmeric, ginger, saffron in your diet. Turmeric has anti-inflammatory properties and supports overall brain health. It improves mood and improves sleep quality Make turmeric ‘golden’ milk part of your diet. Ginger helps improve digestion and absorption, which are essential for nourishing the brain and balancing doshas. Saffron is revered for enhancing mood and is often used in ayurvedic preparations to lift spirits and reduce depression. Adding a pinch of nutmeg to warm milk at night helps to reduce anxiety and promote sound sleep.
Mindful Eating: Avoid eating in a rushed or distracted manner. Eating slowly and savouring each bite aids digestion and brings mindfulness to meals.
Building Ojas for Resilience:
‘Ojas’ is considered the essence for vitality and immunity. When ojas is strong, a person feels happy, energetic, and resilient to stress. Eating ojas-building foods, like milk, almonds, dates, and ghee, along with practices like rest and positive thinking, helps strengthen mental resilience. Rasayana herbs like Ashwagandha and Chyawanprash build ojas, nourish the mind, and increase overall resilience to stress.
Addressing Emotional Health Through Self-Reflection
Journaling and Self-Reflection: Writing down thoughts and emotions helps process feelings and gain perspective, a powerful tool for dealing with depressive or anxious thoughts.
Spiritual Practices: Ayurveda often integrates spiritual practices to foster a sense of purpose, contentment, and connection. Practices like chanting, gratitude, and positive affirmations help uplift the mind and manage emotions in a healthy way.
Ayurveda’s approach to mental health is comprehensive, aiming to create harmony in both the mind and body. By integrating these Ayurvedic principles, individuals can address depression and mood disorders through natural, gentle, and sustainable means. Ayurveda provides a personalized and comprehensive approach to mental health that focuses on achieving balance, reducing stress, and building emotional resilience. For more severe cases, it is essential to seek support from a qualified Ayurvedic practitioner or mental health professional to create a holistic plan.