Achieving Mental Wellbeing with Ayurvedic Lifestyle
Achieving Mental Wellbeing with Ayurvedic Lifestyle
COVID-19 Pandemic has been unprecedented period of uncertainty that has created an epidemic of mental health across the world. Based on the Census Bureau that more than a third of Americans have shown signs of anxiety, depression or clinical depression since the beginning of the pandemic. The economic situation is a major stressor for 75% of Indians. Research has shown that declining mental health affects the immune system. How can you take care of self-care and apply Ayurvedic guidelines to maintain the mental health of people at this moment?
Ayurvedic method to improve mental wellbeing
Ayurveda is a holistic science which recognizes the relationship between the body and mind. It defines health as Swasthya (being focused on the self) encompasses equilibrium in:
- Doshas (energy principals)
- Metabolic and Digestive fire
A state of blissful spirit as well as sense organs and the mind.
Ayurvedic techniques for treatment for mental wellbeing (Manas Shastra) Management concentrate on prevention, gentle intervention, and don’t make mental health a subject of stigmatization.
Everybody goes through periods of being tired active and restless, calm, relaxed and happy. Ayurveda describes three aspects of the mind to define these characteristics: Tamas (heaviness), Rajas (activity and restlessness) and Sattva (pure pure, positive, clear nature of mind). It is necessary to have Tamas to relax and Rajas to be active, but when they are off balance mental issues such as depression, fatigue and extreme aggression are the result. Sattva provides us with well-being, good mental health, wisdom , and the ability to perform at 100%. To improve your mental health, practice practices that will improve Sattva.
Similar to that, you should pay attention to the Doshas which are the fundamental energy principles. The Doshas referred to in the form of Vata, Pitta and Kapha are the three that make up your distinctive Ayurvedic constitution. When they are balanced, your mind is calm and peaceful. We tend to be more dominant by just one, or perhaps two Doshas. Vata personalities are usually creative and creative; Pitta intelligent and motivated and Kapha affectionate and nurturing. A Dosha imbalance influences the mind. Vata imbalance can cause anxiety, stress and restlessness, Pitta manifests as anger and irritability, and Kapha as depression and lethargy. In the reverse, When the mind is a state imbalance, the Doshas may become out of balance as an abrupt shock, which leads into Vata imbalance.
If you are consulting with an Ayurvedic practitioner, each session evaluates the mental well-being. The session focuses on the psychological, physiological, physical and genetic histories. The overall Dosha imbalances can be corrected with remedies that are palliative, such as herbal remedies and changes in lifestyle and diet, and cleansing using therapies such as Abhyanga (self massage) and Shirodhara (pouring warm oil infused with medicated over the forehead) or Panchakarma (a deep and powerful detoxification therapy that’s therapeutic). Prayer or chanting, based on your beliefs system Psycho-behavior therapy, as well as the practice of maintaining your mental health are recommended. Ayurveda heavily relies upon Yoga, Meditation, Pranayama and Marma to boost the mental health of people. These are all well-studied techniques that have been proven effective. A Harvard Study demonstrated that just 8 weeks of mindfulness can alter the gray matter in the brain. A different study also suggested Yoga to help with COVID-19 stress!
Mental health is improved by boosting immunity, which is linked with Ojas as well as vitality (and reversed). Ojas is the underlying component of all tissues of the body and is the final source of nutritional and genetic strength. The depletion of Ojas can affect mental health, and emotional factors such as anxiety or grief can trigger an increase in Ojas and immune strength.
Ten Ayurvedic suggestions for improving mental well-being
1. Improve Sattva and practice Self-Care
In the outbreak of the pandemic, the fastest way to improve Sattva would be Yoga as well as stretching Pranayama or meditation.
Yoga: Find a skilled yoga instructor online or do some poses that are according to your physical capabilities and your personal preferences.
The art of breathing: Nadishodhan (alternate nostril breathing) and deep breathing (also known as abdominal breathing) are grounding and calming.
Meditation: If you’re interested in guided meditation. Spend just a few minutes meditating while closed with your eyes, or discover the art of meditation.
Maintain a schedule to exercise regularly, and eat a healthy food plan that is fresh and nutritious.
Do self-care through reading, journaling and taking online classes to build your skills, be active and creative, take care of yourself and take a break as needed.
2. Balance Agni and Doshas
To keep body and mind into harmony and increase a feeling of well being and contentment.
Keep track of your personal and seasonal balancing of Doshas
“Take a deep breath” Balance and internalization are crucial to navigating this moment.
Sleep enough and exercise, and stick to a daily routine.
Plan your meals carefully, to avoid succumbing to cravings for food (with healthy snacks such as raisins, seeds, and nuts instead of sweets) while taking frequent breaks.
The knowledge about one’s Prakriti, Vikrati, Ayurvedic guidelines for good health which comprise the three pillars of health: Nutrition (Aahar) Sleep (Nidra) and a balanced Lifestyle (Vihar) and adhering to Dinacharya (daily routine) along with Ritucharya (seasonal routine) guidelines aid in Ayurvedic treatment for mental wellbeing. Take advantage of an Ayurvedic consultation to learn more.
3. Try cleansing!
If the Agni or metabolic and digestive energy is not functioning properly, Ama or toxins build up and can be the source of physical and mental illnesses. The toxins could be exogenous, environmental or psychological and it is important to be aware of toxic information, relationships and other emotional sources. Cleansing helps to eliminate Ama as well as improves your health and well-being and stops the repeat incidences of disease.
4. Eat a nutritious diet
Psychological and nutritional psychology are hot topics today however the link between food and mood has been recognized for a long time by Ayurveda.
We suggest warm easily digestible fresh foods and using seasonally relevant spices and herbs such as cumin, turmeric ginger, black pepper, cardamom, tulsi and coriander.
Make sure you eat the abundance of fruits and vegetables, Whole grains & healthy fats, and try to include the six flavors or Shadrasa into your diet. Avoid cold, processed and raw food in any way you can. Be sure to drink enough water between meals.
5. Sleep well
Research has shown that insufficient sleep can affect the ability to focus, concentration, anxiety and sadness, as well as affect immunity. The Dinacharya practices of Ayurveda which promote sleep are supported by the study of circadian rhythms. The guidelines to follow are:
- It is recommended to rest earlier than 10 pm Kapha time (unless you are experiencing some imbalance);
- Pause for a media break a few hours before you go to sleep
- Consume a meal for 2 hours before going to the mattress
- Relax at night with a relaxing ritual (you might apply oil under your feet, but be sure you wear socks to prevent slipping when you do get up! ).
- Sleep well; the dinacharya practices of Ayurveda are supported by the study that studies the rhythms in your circadian cycle. Avoid daytime sleep , which can increase Kapha or lethargy.
6. Be sure to maintain a healthy and balanced life style
These are the basics, yet they are efficient when they are practiced to achieve peace of mind and body. Take your meals at regular times and ensure that working from home does not disrupt your daily routine. Take the time to observe your hygiene routines to maintain your health and “feel good.” Take a few minutes of daily exercise and spend time outdoors, which can be relaxing and grounding.
7. Be away, but remain socially connected
Ayurveda concentrates on your relationship with the community and family Studies have proven that the benefits of maintaining relationships to longevity and mental well-being.
If you are looking for more connection to your community, you can try Seva or online volunteering which offers many mental and physical health benefits, including the reduction of depression and hypertension, as well as providing a sense of social connection and stimulating intellectual stimulation. Spirituality is an incredible source of encouragement and is always there for you.
8. Do not overstimulate your senses.
Make sure to take breaks during your school or work day to relax, breathe, close your eyes, meditate or take an outdoor walk. Media breaks reduce the effects of digital technology and can assist you in being more attentive.
We see the world through our sense organs. maintaining them well is an essential part the healthy dinacharya, which ensures our mental wellbeing. Relax the sense organs/senses by these ways
- Eyes/Visual Akshi Tarpana Color Therapy, periodically resting the eyes, and performing exercises for the eyes.
- Nose/Smell/Respiration – Nasya, Net Pot, steam inhalation and Aromatherapy with essential oils
- Skin/Tactile – Abhyanga, Shirodhara and Marma. These techniques go beyond relaxing the tactile sense and can be used in numerous ways to help.
- Hearing/Ears – Karna Poorna (medicated oils for the ear) Chanting, Soothing and Chanting music
- Tongue/Taste Cleaning – Tongue cleansing, eating nutritious food regularly at meals, drinking herbal teas, and avoiding eating too much.
9. Make sure you are immune and Ojas
Prophylactic or systematic prevention is based on health overall. Rasayana. Rejuvenating therapies are a specialization of Ayurveda to improve immunity. They include immunomodulatory herbs as well as an nutrient-rich diet that includes honey, ghee, and dairy practices like silence meditation, internalization, self-care as well as Achara Rasayana.
Local preventive measures or measures may include:
- Pratimarsa Nasya (application of one or two drops of oil similar to sesame oil to the nostrils)
- Steam inhalation
- Gargling with a herbal concoction,
- Hot food and hot drinks
- Warm water and herbal teas
There are also herbal remedies and formulas that increase the immune system. Rasayana herbs, in particular Medhya Rasayanas or brain tonics, are immune-modulatory, rejuvenating plants and adaptogens which aid in mental health and increase the immune system. They are Guduchi also known as Amruth, Brahmi, Yashtimadhu, Amalaki, Ashwagandha, Holy Basil, Guggulu, Brahmi Ghrita, Kalyanaka Ghrita, Chyawanprash and Manasamitra Vatakam. Many of the herbs that are part of studies for the COVID-19 function simultaneously to improve mental health and immunity. To buy the herbs at Kerala Ayurveda Learn more about them here.
If you’re looking to drink your herbs in tea form This recipe will help you make the tea made from herbs called Ayush Kwath that boosts your immune system. tea recommended by the Indian Ministry of Ayush (which is the authority for traditional medicines).
10. Try self-massage!
You can try a self-massage or treatments like Nasya, Abhyanga and Shirodhara (at an Ayurvedic center if you’re comfortable and it’s available and is permitted in your area). There are a variety of therapies available, including:
Nasya involves the application of warm, medicated oil or herbal remedies into the nostrils to help in a therapeutic way. Studies have proven that it can have a relaxing effect in the brain, enhances the clarity of thought and boosts memory. You can begin your Pratimarsha or every day Nasya by taking a couple of drops Anu Taila, Sesame oil or Ghee.
Shirodhara and continuous pouring warm medicated oil over the forehead is a traditional treatment to treat insomnia, anxiety and PTSD.
Abhyanga therapeutic massages made with regular oils such as sesame, coconut oils, or therapeutic oils.
Other individual therapies such as Shirolepa, Takradhara and Shirobasti as recommended by your Ayurvedic practitioner.