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How to Manage Anxiety Naturally with Ayurveda

  • Writer: Kimber Jones
    Kimber Jones
  • May 26
  • 3 min read

Discover holistic Ayurvedic tools for calming the mind, balancing your nervous system, and finding inner steadiness—without pharmaceuticals. Ayurveda is a holistic science- which means we don’t separate your mind and your body. We will utilize both to unravel the imbalance and get you feeling grounded, steady, calm, and resilient again. 



Person sitting with hands anxiously folded in lap. How to manage anxiety holistically and heal without pills

🌿 What Is Anxiety from an Ayurvedic Perspective?

In Ayurveda, anxiety is not just a mental health issue—it’s a mind-body imbalance, most often rooted in excess Vata dosha. Vata is the energy of air and ether—light, mobile, cold, and quick. When Vata goes out of balance, it can manifest as:

  • Racing thoughts

  • Insomnia

  • Digestive issues (gas, bloating, constipation)

  • Overwhelm, restlessness, can’t slow down, ungrounded

  • Sudden spikes of fear or worry

Anxiety specifically can feel like to much of the mobile quality in the mind, and it’s no wonder, modern life is very Vata-provoking—constant notifications, rushed routines, irregular sleep, processed food, and even the way we multitask. Our sense organs are constantly overstimulated and our brain can’t keep up with processing it all. 

The good news? Ayurveda gives us a clear, grounded plan for bringing Vata back into balance and managing anxiety naturally. You don't just have to rely on pharmaceuticals, you can manage your anxiety naturally.


🧘‍♀️ 1. Establish a Calming Daily Routine (Dinacharya)

Ayurveda thrives on rhythm. When your nervous system knows what to expect, it stops bracing for chaos. Give it some touch points throughout the day that are consistent and reliable- it will go a long way in balancing the over active mental energy. 

  • Wake and sleep at the same time each day (I KNOW- routine is SO hard for you- but it’s the medicine!!!)

  • Eat warm, nourishing meals at regular intervals- the same time each day if possible

  • Begin your morning with warm water and a self care ritual. Something your nervous system can predict and expect each and every day

  • Avoid screens and stimulation 1 hour before bed

🍲 2. Nourish Your Body with Grounding Foods

Food is medicine. Remember how Ayurveda looks at your holistically- your mind and body are inextricably linked? That’s why we can use food and the physical body to support mental and emotional health. 

Best Ayurvedic foods for anxiety:

  • Warm, cooked meals. Soups, stews, and one-pot meals are even better.

  • Root vegetables (sweet potatoes, beets, carrots, turnips, etc.)

  • Healthy fats (ghee, avocado, soaked nuts)

  • Warming spices (cumin, ginger, cinnamon)

  • Herbal teas like chamomile, tulsi, and fennel

Avoid cold, dry, raw, or overly stimulating foods—these increase Vata and can worsen anxious symptoms. Chips, crackers, and dry crunchy also won't be the most supportive right now.

🌬️ 3. Practice Breathwork (Pranayama) for Calm

Your breath is your direct line to your nervous system.

Try these Ayurvedic breathing techniques:

Even 5 minutes a day can dramatically reduce anxious energy. Both the alternate nostril breath and bumble bee breath can also be used in the moment when you are feeling anxious to move and shift energy into a more supportive pattern.


🌿  4. Use Calming Ayurvedic Herbs for Anxiety

Ayurveda offers a rich pharmacopeia of herbs that soothe the mind, nourish the nervous system, and promote restful sleep.

Top Ayurvedic herbs for anxiety:

Always consult with a qualified practitioner to choose the best herbs for your constitution and symptoms.

🛁 5. Try Self-Massage (Abhyanga) to Soothe the Nervous System

Abhyanga is the ancient Ayurvedic practice of oil massage—and it's one of the most effective, nourishing tools for managing anxiety.

Use warm sesame oil or brahmi oil, and massage the entire body before your shower, paying special attention to your scalp, feet, and belly.

Benefits of abhyanga include:

You’re Not Broken. You’re Just Out of Rhythm. Managing anxiety naturally is possible.

Ayurveda doesn’t pathologize anxiety—it sees it as a signal that your inner rhythm has been disrupted. By bringing back structure, warmth, nourishment, and intention, you create the conditions for calm to return.

If you’re ready to feel more steady, rooted, and connected to yourself, you don’t have to do it alone. Whether it’s through 1-on-1 coaching or joining the Rooted Rhythms Membership, you’ll get the tools and support you need to feel like yourself again.


📩 Want personalized support?


 
 
 

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