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09 Simple Ways to Relieve Stress and Anxiety & How are they Different

Published On: Mar 15, 2024

Last Updated: Dec 21, 2024

09 Simple Ways to Relieve Stress and Anxiety & How are they Different

Life can throw a lot at us, and it's natural to experience stress and anxiety from time to time. While these feelings are normal, they can become overwhelming if left unchecked. Fortunately, several simple strategies can help you find relief and manage these emotions effectively.

In today's fast-paced world, stress and anxiety have become all too common. While they may seem similar, stress and anxiety are distinct experiences with their own triggers and effects on our well-being. Understanding the difference between the two and learning effective ways to manage them can significantly improve our mental and emotional health. Here are nine simple yet powerful strategies to relieve stress and anxiety, along with insights into how they differ and how to manage each effectively.

This blog explores nine simple ways to alleviate stress and anxiety, delves into their subtle differences, and equips you with the knowledge to choose the best approach for you.

1. Deep Breathing Exercises:

Deep breathing exercises are effective for both stress and anxiety. They help activate the body's relaxation response, calming the mind and reducing tension in the body.

Practice diaphragmatic breathing by inhaling deeply through your nose, filling your belly with air, and exhaling slowly through your mouth. Repeat several times to feel more relaxed.

2. Mindfulness Meditation:

Mindfulness meditation involves focusing your attention on the present moment without judgment. It can help reduce stress by promoting a sense of calm and acceptance.

Set aside a few minutes each day to practice mindfulness meditation. Simply sit comfortably, close your eyes, and focus on your breath or sensations in your body.

3. Regular Exercise:

Physical activity is beneficial for both stress and anxiety. Exercise releases endorphins, which are natural mood lifters, and helps reduce levels of stress hormones like cortisol.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Choose activities you enjoy, such as walking, jogging, dancing, or yoga.

4. Healthy Lifestyle Habits:

Adopting healthy lifestyle habits can help manage both stress and anxiety. Eat a balanced diet, get enough sleep, and limit caffeine and alcohol intake, as these can exacerbate symptoms.

Prioritize self-care activities like taking breaks, practising relaxation techniques, and engaging in hobbies that bring you joy.

Understanding the Differences:

While stress and anxiety are often used interchangeably, there are subtle differences:

Stress is a response to a perceived threat or challenge, characterized by physiological changes like increased heart rate and muscle tension. It can be short-lived and even positive, motivating you to take action.
Anxiety is a feeling of worry, nervousness, or apprehension about a future event or situation. It can be persistent and interfere with daily life.

The Key to Management:

While these strategies offer temporary relief, the key to truly managing stress and anxiety lies in identifying and addressing the root cause.

This might involve:

Addressing underlying medical conditions: Certain medical conditions can contribute to stress and anxiety.
Talking to a therapist: Therapy can equip you with strategies for coping with stress, managing negative thoughts, and identifying healthy ways to manage emotions.
Making lifestyle changes: Long-term stress management often involves adopting healthy habits like regular exercise, maintaining a balanced diet, and prioritising sleep.

Remember, you are not alone. If you are struggling with persistent stress or anxiety, reach out to a healthcare professional for guidance and support.

Conclusion:

While stress and anxiety are common experiences, they are not insurmountable. By understanding the difference between the two and adopting simple yet effective strategies for managing them, you can improve your overall well-being and lead a more balanced and fulfilling life. Remember to prioritise self-care, seek support when needed, and be kind to yourself along the way. Consult with a expert if you are suffering from any kind of mental health problem.

This article is written/approved by:

Dr. Shivani (FREE Consultation)

Dr. Shivani Nautiyal is a renowned Ayurvedic physician, Panchakarma therapies specialist, and detox expert who has made significant contributions to the field of natural holistic healing and wellness. With her profound knowledge, expertise, and compassionate approach, she has transformed the lives of countless individuals seeking holistic health solutions. She is a Panchakarma expert, which are ancient detoxification and rejuvenation techniques. She believes in the power of Ayurveda to restore balance and harmony to the body, mind, and spirit.

Ayurvedic treatment for Hair Fall and thick Healthy Hair

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One of the most important elements determining someone’s physical appearance is hair. Men and women worldwide constantly seek the best Ayurvedic treatment for hair fall to enhance the appearance and health of their hair.

However, due to various causes such as a poor diet, environmental factors, hormonal imbalance, or stress, we often suffer from hair issues. These issues include hair fall, premature greying, and thinning. Moreover, many commercial hair care products use many chemicals that damage not only the hair but also, potentially, the body's nervous system and endocrine system too.

Also, the products we use to treat our damaged hair often have only a superficial effect and leave the underlying causes unanswered. This is why we should consider home remedies and herbal products to take care of our hair from its roots.

A study on Chennai based population on hair fall with hair related problems among males of age 18-50 revealed the following:

The prevalence of hair fall was 60.3%.
The prevalence of dandruff was 17.1%.
The prevalence of baldness was 50.4%.

Symptoms of Hair Fall

Common symptoms of hair loss can vary in men and women. In women, the primary symptom of hair fall is hair loss in the parting of the head and the mid-frontal area of the scalp. For men, hair thinning on the top of the head, along with noticeable bald spots in the front, are clear indications of male pattern hair loss.

Additionally, if you find more hair than usual on the hairbrush after you brush or after washing your hair and on your pillow in the morning, these are also signs of hair loss. You may consider herbal treatment of hair fall to stop hair fall in the initial level to avoid severe loss.

Causes of Hair Fall

There are various causes of hair fall that may vary from person to person.

Here are some common causes of hair fall:

Poor nutrition
Erratic and irregular lifestyle – late nights and long hours
Environmental factors such as pollution and climate change
Stress, anxiety, tension, and inadequate sleep or rest
Over Styling or excessive use of hair styling products

These factors can lead to excess toxic substances in the body and cause hair fall.

Ayurveda and Hair Fall

According to Ayurvedic treatment for hair fall, the hair is a direct by-product of your bone tissue (marrow). It is also linked to the central nervous system and gut. This means any weakness in the bone tissue, nervous system, and digestive system’s health will naturally result in hair loss or diminishing hair growth.

In other words, the imbalance in your unique constituency or ratio (Prakriti) of Vata, Pitta, and Kapha Doshas (physical forces) will lead to the underlying issues in bone marrow, nervous and digestive systems. This, in turn, reflects in your scalp and hair.

You can understand your underlying Dosha imbalance or physiological imbalance by assessing your hair texture and the type of hair problems you have.

For example:

The imbalance in Vata Dosha causes excessive dryness and flaky dandruff. As a result, your hair becomes frizzy and brittle.
The imbalance in Pitta Dosha causes receding hairlines, hair thinning, and premature greying.
The imbalance in Kapha Dosha can result in needless oil secretion. The excess oil blocks the follicles of your scalp, which leads to wet and sticky dandruff.

The Ayurvedic system is wholly based on balancing the three dosha levels – Vatta, Pitta, and Kapha. According to Ayurveda texts, hair fall occurs when a Dosha imbalance occurs. Thus, it is necessary to know the patient's Prakriti to regrow hair. Diet and lifestyle are also significant factors in promoting hair growth.

Home Remedies for Hair Loss

There are various home remedies that not only help to control hair fall but also help to keep your hair shiny and beautiful. In addition, these remedies can be performed at home quickly due to the easy availability of the ingredients.

Egg Mask

An egg has many ingredients like Sulphur, Phosphorus, Zinc, Iodine, etc., that control hair fall and promote hair growth.

To prepare an egg mask, follow these instructions:

Separate an Egg in the bowl.
Add 1 tsp of Olive oil and honey.
Beat everything together to make a paste.
Apply the paste all over the hair, i.e., from root to tips.
After 20 minutes, use a mild shampoo to wash your hair.

Liquorice Root

This herb prevents hair loss and maintains hair sustainability. In addition, it helps soothe the scalp and eliminate any dry flakes/dandruff.

Mix 1 tbsp. of liquorice root powder and a quarter teaspoon saffron to one cup of milk.
Apply this to your scalp and hair length and leave it overnight.
The following day, wash your hair.
Repeat this twice a week.

Coconut Milk

The protein and essential fats in coconut milk promote hair growth and prevent hair loss.

To prepare the milk, follow these instructions:

Grate a medium-sized fresh coconut and cook it in water on low flame for five minutes.
Strain the cooked coconut and cool it down.
Then, add 1 tbsp. crushed black pepper and 1 tbsp. fenugreek seeds.
Apply on your hair and roots.
Keep it for 20 minutes, and rinse with a shampoo.

Green Tea

Green tea is rich in antioxidants, which help boost hair growth and prevent hair loss.

Soak 2-3 tea bags (depending on the length of your hair) in hot water.
When it comes to room temperature, apply it to hair and scalp.
Massage gently.
Keep it for 1 hour and rinse with cold water.

Diet and Lifestyle Modifications

Eating healthy and living a balanced lifestyle is essential to keeping your hair healthy. According to Ayurvedic treatment for hair fall, a wholesome and balanced diet enriched with vitamins and minerals helps grow hair.

Following are some diet and lifestyle changes you should adopt in your life to regain your hair:

Include cucumber, pumpkin, and leafy vegetables in your diet.
Consume Yoghurt- Yoghurt is full of protein that offers nourishment and has lactic acid that is great for cleansing the scalp and clearing away the dead skin cells to help your hair grow properly.
Include coriander in your cooking to support your follicles.
Practice self-care Panchakarma procedures such as Nasya Karma (therapy related to nose), Sirodhara (head massage), Sirolepa (treatment performed on the scalp), Shirobasti (warm oil poured onto the head), etc.
Maintain a healthy routine to avoid stress.
Practice Yoga Asanas like
Adho Mukha Savasana (downward-facing dog)
Sirsasana (headstand)
Vajrasana (Diamond pose)
Sarvangasana (Shoulder stand)
Uttanasana (Standing Forward Bend)
Ustrasana (back bending camel pose)
Practice Pranayama regularly like Nadi Shodhan (alternate nostril breathing), Kapalbhati, Anulom Vilom, and Sheetli Pranayam.
Cleanse your hair with a Sulfate and Paraben free shampoo or mild Ayurvedic shampoo.
Use natural herbs to prepare a hair mask like Henna, Aloe Vera, Reetha (Soapnuts), and apply it once a week.

Ayurvedic Herbs to Prevent Hair Fall

Along with diet and lifestyle changes, a few herbs help to prevent and control hair fall. These herbs enhance hair quality and make hair shiny. You can use their extracts or powders as hair masks or add them while washing your hair.

Following are the herbs to prevent hair fall:

Shikakai

Shikakai is a magical herb that is very beneficial for hair. It can be considered a natural hair cleanser or shampoo due to its cleansing properties. In addition, it helps to promote hair growth naturally and nourishes hair with its antioxidant properties.

How to use-

Buy Shikakai Powder or grind Shikakai to make a powder.
Add 2 tbsp. Coconut water in it and store it in a glass jar.
Massage your hair and scalp with this oil at least twice a week.

Brahmi

Brahmi is a very powerful herb to promote hair growth and hair quality. It is useful in preparing herbal oil that is beneficial to make your hair strong and efficient to relieve stress hormones called ‘cortisol’ and lighten your mood. It is also effective for dry and damaged scalp.

How to use-

Add Brahmi leaves or powder in coconut oil.
Boil them together on low flame till reduced half of the quantity.
Massaging the scalp with Brahmi oil twice a week.

Amla

Amla is enriched with Vitamin C, an essential element to keep hair and scalp healthy and refreshing. In addition, it is rich in fatty acids and antioxidants that help strengthen hair follicles, and it helps to remove dandruff, dissolve grease and dirt from follicles.

Massaging the scalp with Amla oil can increase blood circulation. It provides essential nutrients to hair follicles to promote hair growth.

How to use-

Massage your scalp with Amla Oil and keep it overnight.
Wash hair in the morning with a mild shampoo.

Also Read: Neem Oil for Hair: Research, Benefits, How to Use it, and Side Effects

Conclusion

In modern medicine, health issues like hair fall, greying hairs, and dandruff are treated symptomatically for months of application. Ayurveda relieves these head disorders in Siraveda at the forehead region to clear obstruction channels. There are various herbs and home remedies available in Ayurveda that help to cleanse the scalp, circulate blood in hair and promote hair growth. Along with Ayurvedic treatment for hair fall, you should also consider healthy diet and lifestyle modifications to ensure speedy hair growth and nourishment. Find lifestyle tips and Ayurvedic products at HealthyBazar. All the products on-site are genuine. To treat hair fall problems and get healthier hair, one can also consult with Dr. Shivani, an Ayurvedic Consultant, and Practitioner with 3 years of experience.

This article is written/approved by:

Dr. Shivani (FREE Consultation)

A Guide to Pregnancy Care Tips in Ayurveda for Pregnancy & Childbirth

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Pregnancy is the most important and critical part of every woman’s life. So, systematic examination and Pregnancy Care Tips, dietary and other advice are very important during this precious period of time. This systematic supervision is called Garbhini Paricharya (Antenatal Care) in Ayurveda. According to Garbhini Paricharya, the need for Garbhini (ANC Mother) food to be the best source of nourishment for the pregnant woman. It is divided into a nine-monthly diet that is singularly unique to Ayurveda. It changes according to the growth of the fetus in the womb and at the same time ensures the mother’s health.

As per the classical medical tradition, the Vaidyas followed a detailed and comprehensive diet plan. Pregnancy Care in Ayurveda provides a broad expanse of the month-wise diet. This diet may change according to the age, season, place, body constitution, and digestive fire of the pregnant woman. So, the Garbhini should follow a careful regimen of food and behavior during pregnancy for smooth and stress-free delivery.

Pregnancy Care Tips For Ayurvedic Diet Recommendation For Pregnant Women And Childbirth

According to ‘Charaka Samhita’, the pregnancy care Tips in Ayurveda changes every month which is dependent upon the growth pattern, which marks the growth of the fetus. Thus, in the 5th month, there is a predominant growth of Mamsa (flesh) and Rakta (blood) Dhatus. In the 6th month, Bala, Varna, Nails, Hair, Ligaments, Bones, etc. take shape.

Since every month of pregnancy is critical for the growth and development of both the mother and the fetus, Ayurveda curated a healthy pregnancy diet for every single month of the pregnancy. This diet recommendation will help you in taking care of the fetus and mother throughout the pregnancy period. Here are the pregnancy care tips for every month of pregnancy as per Ayurveda:

First Month Of Pregnancy

Diet: One should consume cold milk in small quantities but frequently. Also, mothers should consume Madhur (sweet), Sheeta (cooling to the body), and liquid diet in the 1st month to maintain the fetus.

Medicine: As per Pregnancy Care Tips in Ayurveda, you should consume Jeshthamadhu with white sandalwood powder or red sandalwood powder in cow’s milk is recommended for the first month of pregnancy.

SECOND MONTH OF PREGNANCY

Diet: In the second month of pregnancy, women should have cold milk in small quantities but frequently along with Madhur (sweet), Sheeta (cold) and liquid diet like Milk, Coconut water, Fruit juices, Peya, Kanji (not sour), etc. All these should be in small quantities but taken frequently. Fruits that you should avoid are Pineapple, Papaya, and Sugarcane.

Medicine: In the second month, women should take Ashmantaka (Apta), Til, Pippali (Piper longum), Manjishtha (Rubia cardifolia), Shatavari (Asparagus racemosus) in small quantities. Also, one should consume Kashaya (decoction) along with milk and sugar. You can also prefer Lotus stem, Nagkeshar milk, or Buttermilk, Lotus, Bell fruit, Camphor, and Goat milk to maintain good health.

THIRD MONTH OF PREGNANCY

Diet: In this month, you can consume rice with milk or ghee and honey (in unequal quantities) along with the same type of fruit juices as mentioned in the 2nd month.

Medicine: Ayurvedic medicines beneficial are Vrikshadani, Ksheerkakolki, Priyangu, Sariva, Sugar, and Nagkeshar milk. You can also consume Sandalwood powder, khus, lotus, and cold water with milk.

FOURTH MONTH OF PREGNANCY

Diet: In the fourth month, Butter taken out of milk, rice with curd, fruit juice, and Coconut water should be taken by pregnant women. Along with that, you can take Hridya Fruits viz. Mango, Watermelon, White pumpkin, Yellow pumpkin, Snake gourd (Chichinda), Berry (Badar), Pomegranate, and Amratak (Ambala) in this month.

Medicine: In this month you can consume Sariva, Rasna, Bharani, or Jeshthamadhu decoction. If a pregnant woman feel she should have thirst, burning, and pain in the abdomen, then milk boiled with banana root, lotus, and khusin the same quantity.

FIFTH MONTH OF PREGNANCY

Diet: In this month, you should consume rice, milk, ghee from butter, Mamsa Vardhak (foods which promote bulk in the fetus) such as meat soup, black gram, etc, and Rakta Vardhak (food items that increase the blood and its flow) such as Pomegranate, Chikoo, Apple, Spinach, Beetroot, amalaki, guava, etc.

Medicine – Medicines includes for this month are Kantakari (Solanum xanthocarpum), Laghu Kantakari (Gmelina Arborea), Plaksha powder with milk, ground blue lotus, Nagkeshar, and Pumpkin with water. You can also consume Ground pomegranate leaves, sandalwood paste mixed with curd and honey, leaves of Ksheeri trees, Banyan, and Udumbar (Ficus Glomerata).

SIXTH MONTH OF PREGNANCY

Diet: In the sixth month consume Ghee, Rice, Gokharu (Tribulus Terrestris), Siddha Ghee (processed Ghee), and Yavagu (Rice kanji). It nourishes the tissues of the child and keeps the mother healthy.

Medicine: The following medicines are beneficial in the sixth month as per Ayurveda:

Take Gairik (Geru Powder), or Rice Gruelmedicated with Gokshura and Ghirta prepared from milk medicated with Madhur drugs.
Prishniparni (Uraria Picta), Bala, Gokharu, Drum stick, Jeshthamadhu decoction.

Also Read: Herbal Remedies for Irregular Menstrual Cycles

SEVENTH MONTH OF PREGNANCY

In the 7th month, all organs of the fetus grow significantly due to which women usually face itching on their lower abdomen, thighs, or breasts. During this time, they should consume the same food as previous month.

Medicine: The following medications can helps to reduce itching:-

Berry Kashaya processed in sweet medicines and buttermilk
Kanheri Siddha oil massage
Parish of Jai, and Jeshthamadhu decoction
Avoid salt and a large quantity of water
Take Bala, Gokharu, Musta, Lajjalu, Nagkeshar powder, honey. Take water Chestnut (Trapa Bispinosa or commonly known as Singhara) lotus, grapes, Musta, sugar, and Jeshthamadhu decoction

EIGHTH MONTH OF PREGNANCY

Diet – This month is crucial because some women face extreme weakness in this month compared to the previous ones. So during this month, one should consume Yavagu (Solid rice and liquid portion) in milk to maintain the health of the child and mother.

Medicine: Medicines recommended during this month are:

Lodhra, Pippali powder with honey and milk.
Milk processed in Kapittha (Eeronia elephant), Laghu Kantakari, Snake Gourd, Bruhat Kantakari, and Cane Sugar.
Asthana Basti (decoction enema) prepared with Berry Kashaya, Bala, Atibala, milk, oil, salt, honey, and Ghee.
Take Anuvasana Basti (oil enema) of milk and Madhuraushadhi Siddha kashaya (decoction prepared with drugs of sweet taste) oil. So that pregnant women have the strength and soft vaginal passage to ensure an easy delivery.

NINTH MONTH OF PREGNANCY

Diet: As recommended in the previous month

Medicine: In the 8th and 9th month, there is a slight pain in the abdomen and sometimes bleeding through the vagina. So, one should use painkillers and Stambhana (a drug to stop bleeding) medicine. Along with that, one should consider Sariva, Jeshthamadha, Ksheerkakoli Kashaya medicines.

Note: If the pregnancy continues up to the 10th month, then only take – Shunthi, Ksheer Vidari Kashaya, or only Shunthi Siddha milk.

Pregnancy Harming Factors According To Ayurveda

Along with the diet, Ayurveda lists certain factors that can cause disturbances or harm to the pregnant woman and fetus. One should avoid these factors to ensure a smooth pregnancy and a healthy fetus. These factors are as follows:-

Travel on irregular roads and travel in speeding vehicles
Sitting on hard and irregular surface
Intercourse, smoking, narcotic drugs, wine, or sedatives
Sleeping in the supine position
Taking fish, Guru (heavy), Tikshna (spicy), Ushna (hot) food in large quantity
Holding of natural urges
Excessive exercise

Infographic For Pregnancy Care Tips

Please find below the infographic on “A guide to Ayurvedic care in pregnancy & childbirth”. Feel free to use this infographic but make sure to cite us at www.healthybazar.com.

Conclusion

Garbhini Paricharya was advised thousands of years ago in classical texts of Ayurveda for pregnant women. It can be proven on scientific parameters as well. In Garbhini Paricharya, normal daily activities, therapeutic procedures, and modifications in psychological behavior are advised. During the first trimester, by considering the physiology of pregnant women, the ancient Acharyas have emphasized using highly nutritious household milk products that are easy to assimilate.

In this period, the dietary regimen and treatment protocol is concentrated on providing nourishment and Vata Anulomana. In the 2nd trimester, Garbhini Paricharya helps stabilize Garbha. It is useful in meeting energy and protein requirements. In the 3rd trimester, drugs and practices which relieve Oedema, constipation, backache, etc, are employed. The pregnancy care in Ayurveda aims at excellence in the formation of the fetus, its development without anomalies, secure full-term delivery, and maintenance of the mother’s health. The regimen explained is specific to fetus and mother, helps in easy delivery, and helps in lactation; hence completely fulfills the objectives of prenatal care.

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09 Simple Ways to Relieve Stress and Anxiety & How are they Different

Understanding the Differences:

The Key to Management:

This might involve:

Conclusion:

This article is written/approved by:

Dr. Shivani (FREE Consultation)

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