6 ways to quell anxiety

Sometimes it just feels like I am vibrating at too high a pitch, or I wake up at 3am obsessing over this and that.  I am talking about garden variety, reactive anxiety  like we all have from time to time.

I am also speaking to those with mild anxiety disorders from panic to OCD.

Theory:   Anxiety is often the result of chronic stress-induced exhaustion.  Here are 6 ways I have experienced to soothe the jangled nerves, turn down the pitch and quell the anxiety.  Pressure point self-massage releases energy blocks that can increase feelings of panic and anxiety; breathing deep into the lungs helps by activating the parasympathetic nervous system, and better oxygenating the brain and all systems from digestive to cardiac.  Certain herbs are know to relieve anxiety, nourish stripped and stressed nerves and just plain soothe the system. Sometimes its good give it all up by closing the door and taking a bath.  And finally: make yourself a late-night golden milk toddy.

Tools & Practices: 

1.  Pressure Points:  Soles & Ears – the DIY approach

1. Soles:   Trace a straight line down from between your 2nd and 3rd toes until you are about 1/3 of the way down the foot. Press this point and knead for at least 2 minutes with deep breathing.  Do both soles. (for added benefits and guaranteed better night’s rest massage feet first with warm Tranquility oil or unscented sesame oil.)
2. Ears:  Gently massage your ears with your thumb and forefinger. There is no exact pressure point so simply give yourself a relaxing ear massage. Pull down gently on the lobes, pull out at mid-ear and up at the top, rub the inner surface of the ear.  Keep at it for about 2-3 minutes.

My own daughter is now addicted to sole & ear massage before bed.  What have I done?

2.  Breathing techniques:

1. 1. Sa ta  na ma is another simple stress and anxiety release.





1. 1. Brain buzzing Breath always works wonders.





1. 1. Alternate Nostril Breathing.




3.  Herbal Approach:  Certain herbs in the Ayurvedic pharmacopeia are known to target underlying causes of anxiety.   “STRESS EASE”  is a formula I know and trust for its purity and efficacy.  Its “emperor” herb is Ashwagandha root which is an adaptogen known to boost energy and combat stress.  Other key herbs include Shatavari, Brahmi, Amalaki, Guduchi, Gokshura and Arjuna bark.

4.  Bathe Like The Queen of Sheba:  Sometimes we should just shut out the world — run a hot bath and soak.  Ginger and baking soda bath would be my go to for relieving stress and anxiety.  Scoop 1/3 cup each of powdered ginger and baking soda to bath and soak.

5. Aromatherapy:  Go for one of the classic essential oils that is chemically known to have a directly soothing effect on the central nervous system:  Chamomile, Clary Sage, Lavender and Ylang-Ylang.

6.  The Turmeric Date-Milk Soother:   Drink this nourishing and restorative yummy potion warm at bed-time.

Recipe for Two cups:  1 Tablespoon fresh, minced ginger root {peeled}; 1 teaspoon turmeric powder {or 1 Tb fresh, minced, + peeled}; 1/4 cup water; 1/2 teaspoon each cardamom powder (or crushed pods), cinnamon, & nutmeg; 1 mashed date; 1 whole clove {or 1/4 teaspoon ground}; 2 cups milk (may replace with Sesame or Almond Milk); 1 tsp olive or almond oil (or ghee);  honey to taste.

 

Combine ginger, turmeric, date in water in a small saucepan and bring to a boil. Remove from heat and cover. Allow to steep for 10 minutes while you prepare remaining ingredients.   In another small saucepan, bring the milk and remaining spices to a low simmer. Allow to simmer for 10 minutes.  Combine the turmeric/ginger mixture with the milk mixture and return to low heat. Simmer for another 5 minutes then strain into 2 mugs.   Stir in desired amount of honey and drink warm.

{Note:  Pregnant women should avoid turmeric and many herbs.  Turmeric can potentially increase bleeding (active ingredient is curcumin), so stop taking it at least two weeks before any surgery.}

 

And one more thing:  Do not ignore the digestive tract which is home to the Enteric Nervous System.  New research suggests what Ayurveda has always assumed: a strong link between the health of the gut and general mental health.  Mind –body connection at its simplest.  Read more.