“Mental Health is like physical health;
it requires regular check-ins and care.”
In recent years, the world has witnessed a significant shift in acknowledging and prioritizing mental health. Mental well-being deserves recognition as it impacts psychological health on overall life satisfaction and productivity. Mental health is an integral aspect of overall well-being, influencing how individuals think, feel and act.
The perfect balance of mind, body and soul is considered as complete health in Ayurveda. Ayurvedic methods of mental health (Manas Shastra) management focus on prevention, gentle intervention and do not stigmatize mental health. Ayurveda also describes three energy cycles people usually go through. These range from being Sattva (productive and active) to feeling Tamas (lethargic and lazy) and to being Rajas (restless).
“Peace of mind is not found; it is created.”
- Ayurveda emphasizes the importance of cultivating Sattva: purity, harmony and balance. Practicing self-care, engaging in activities that bring joy and tranquility and nurturing positive relationships contribute to the development of Sattva, promoting mental well-being.
- Satvavajaya chikitsa: induces positive thoughts regarding selfawareness, family, and social responsibilities. This therapy is effective in treating mental disorders that are caused due to emotional disturbances.
- Daivavyapashraya chikitsa: faith in our ability to heal, faith in a divine source. Reciting or chanting of mantras that can shift our inner vibration and spiritual rituals to clear negative energies.
- Follow rules of Sadvrita (the code of conduct) and Achara Rasayana (behavioural therapy) as mentioned in ayurveda samhitas.
- Pratipaksha bhavana: meaning ‘moving to the other side of the mansion’ and it points to the mind’s ability to completely transfer its awareness from negative to positive. It has three stages- dilution, substitution and sublimation.
- Dilute the power of the negative thought back by denying attention. Hold back attention from negative thoughts, start asserting that it is positive. If continued, then negative fades away.
- Yoga: doing yama, niyam, asana, suryanamaskar etc. and other stretches based on individual physical ability and personal preference. Brisk walking, jogging, quick gym, skipping rope are also advised.
- Breath work: doing Nadishodhan (alternate nostril breathing and deep breathing or abdominal breathing), Pranayam are calming and grounding.
- Meditation: spend a few minutes internalizing with eyes closed.
- Practicing self-care by reading, journaling, staying creative and engaged, be kind to yourself and take a break when necessary. Engage in creative activities like drawing, painting or music which can be therapeutic and help in expressing and processing emotions.
- Developing a habit of expressing Gratitude daily, helps to shift focus away from stressors and improve overall mental outlook.
- Having a nourishing diet: nutritional psychology and psychiatry are buzzwords now, but the food mood connection has always been acknowledged by Ayurveda. Warm, easy to digest fresh food and seasonal spices and herbs like turmeric, cumin, black pepper, ginger, tulsi, cardamom and coriander is recommended. Favour plenty of fruits and vegetables, whole grains, good fats and try to incorporate the six tastes (Shadrasa) in your diet. Avoid processed, cold and raw foods as much as possible. Make sure to hydrate enough in-between meals.
- Prioritize quality sleep: inadequate sleep can impair cognition, focus, increase sadness and anxiety and impact immunity.
- Foster mental balance with a holistic lifestyle: Eating at regular mealtimes and staying or working from home doesn’t disrupt the routines. Making time to follow hygiene practices – help to stay healthy and “feel right.” Doing exercise every day and spending time in nature which is grounding and relaxing.
- Sunbathing: exposure to sun also helps to get Vit. D which is again helpful in improving mood by increasing the serotonin levels (happy hormone) in the brain.
- Stay distanced: but socially connected: Ayurveda pays attention to one’s connection with family & community & nurturing relationships improves longevity and mental health.
- Avoid overstimulation of senses: Breaks between work or school day, rest eyes, internalize or go for a nature walk. Media breaks minimize digital overload and help to be more mindful.
- Boost immunity and Ojas: Rasayana Chikitsa (rejuvenating therapy) are specialty of Ayurveda to boost immunity and involve Medhya Rasayana (immunomodulatory herbs) like Mandukparni, Yastimadhu, Guduchi and Shankhapuspi, and nourishing diet with dairy, ghee and honey, practices like silence, internalization, self-care.
- Try foot and head massage: with sesame or coconut oils or medicated oils.
- Panchakarma procedures like Nasya, Shirodhara, Abhyanga are advised.
- Music therapy, Colour therapy, Aromatherapy, Steam inhalation, Vedic mantra chanting are recommended for a calm mind.
- Herbal teas like Chamomile tea, blue tea, Liquorice root tea, CCF tea, Rose tea, Peppermint tea and Turmeric-Ginger-Tulsi tea are advisable.
- Avoid alcohol, smoking, unmindful social media scrolling, loud music, gossiping, over thinking, using harsh words, anger, violence, stress, ego, barbaric behaviour, bringing office work to home, etc.
- Live in the present moment, remember your energetic nature and the divine self within, and transform the personality.
“Keep your thoughts in check, and your
heart will follow.”
In conclusion, integrating Ayurveda into mental health practices offers a holistic approach to achieving balance and well-being. By aligning dietary choices, lifestyle habits, and mindfulness techniques with Ayurvedic principles, you can support your mental health in a natural and sustainable way. This blend of ancient wisdom and modern understanding fosters a deeper connection with your inner self, promoting overall harmony and resilience. Embracing Ayurveda’s guidance can unlock a unique synergy that supports enduring mental health and profound personal growth.
“Keep your mind as steady as the sunrise,
and you will face each day with grace.”