You're Not Alone. Speak Up. Mental Health Matters:

Mental health refers to cognitive, behavioral, and emotional well-being. It is all about how people think, feel, and behave. People sometimes use the term “mental health” to mean the absence of a mental disorder.

Mental health can affect daily living, relationships, and physical health.

However, this link also works in the other direction. Factors in people’s lives, interpersonal connections, and physical factors can all contribute to mental health disruptions.

Looking after mental health can preserve a person’s ability to enjoy life. Doing this involves reaching a balance between life activities, responsibilities, and efforts to achieve psychological resilience.

Conditions such as stress, depression, and anxiety can all affect mental health and disrupt a person’s routine.

Although the term mental health is in common use, many conditions that doctors recognize as psychological disorders have physical roots.

According to the World Health Organization (WHO)Trusted Source:
“Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively, and is able to make a contribution to his or her community.”

Types of mental illness:
There are nearly 300 mental disorders listed in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders). This is a handbook used by health professionals to help identify and diagnose mental illness.

Some of the main groups of mental disorders are:

• mood disorders (such as depression or bipolar disorder)

• anxiety disorders

• personality disorders

• psychotic disorders (such as schizophrenia)

• eating disorders

• trauma-related disorders (such as post-traumatic stress disorder)

• substance abuse disorders

The diagnosis of mental illness can be controversial. There have been many debates in the medical community about what is and isn’t a mental illness. The definition can be influenced by our society and culture, but most mental illnesses occur across all countries and cultures. This suggests that they are not just constructed by social norms and expectations, but have a biological and psychological basis too.illnesses occur across all countries and cultures. This suggests that they are not just constructed by social norms and expectations, but have a biological and psychological basis too.

The perfect balance of mind, body and soul is considered as complete health in Ayurveda:
Ayurveda has its own identity as the most ancient and traditional System of Medicine in India. It deals with the whole life of human beings starting from birth to end of life because Ayurveda describes the art of living and it is a science of life that reveals what is appropriate as well as auspicious for a happy and long life. The term Ayurveda is formed by the combination of two words- “Ayu” meaning life, and “Veda” meaning knowledge. Ayurveda is regarded as “The Science of Life” and the practice involves the care of physical, mental and spiritual health of human being. Life according to Ayurveda is a combination of senses, mind, body and soul. Ayurveda is not only limited to body or physical symptoms but also gives comprehensive knowledge about spiritual, mental and social health. Thus, Ayurveda is a qualitative, holistic science of health and longevity, a philosophy and system of healing the whole person, body and mind.

Ayurveda describes three guna of Mind and is named as Satwa (Balance), Raja (Arrogance) and Tama (Indolence). Mind is called ‘Manas’. Ayurveda describes that a possibility for disease is due to imbalance of the ‘tamas’ or ‘rajas’ in the mind which are the reactive tendencies which vitiate the mind and leading to emotional imbalance, also results in psychological disturbances, hence Rajas and Tamas are termed as ‘Doshas of mind’. Tridosha are Vata, Pitta and Kapha. These terms literally mean the darkness and brightness of the mind or negative thoughts in the mind or the clearness of mind. These impurities or imbalances are called ‘doshas’. The reason for any unhealthy condition is the toxins created by the accumulated ‘dosha’. These negative feelings are emotional toxins that accumulate in the mind. If they are not driven out of the body in a stipulated period of time, they give rise to or may lead into various chronic mental disorders like anxiety, neurosis, depression, insomnia, etc., If this is further ignored, it turns into permanent disorders like Unmad; unreasonable and irrational state of mind like hysteria, Apasmara (epilepsy) is also categorized as a mental disorder, Atatva Abhinivesha and other Manas roga under the Manovaha srotas or psyche center. In Ayurveda, there are some different types of sets of behavioral alteration such as Kama, Krodha, Lobha, Brahma, Tandra, Murchha, Sanyans, Maddattaya etc.

Ayurvedic approach to mental health:
If you consult with an Ayurvedic practitioner, every intake assesses mental wellbeing. The consultation delves into physical, physiological, psychological and genetic history. Overall Dosha imbalances are corrected through palliative measures like herbs and modifications in lifestyle and nutrition; as well as cleansing with therapies like Abhyanga (self massage) and Shirodhara (pouring warm medicated oil on the forehead) or Panchakarma (a detailed and powerful, therapeutic detoxification). Spiritual therapies like prayer, mantras and chanting based on your belief system, psycho-behavior therapy and mental hygiene practices are advised. Ayurveda relies heavily on Yoga, Meditation, Pranayama and Marma to enhance mental health.

Mental health is boosted by strengthening immunity which is correlated with Ojas or vitality (and vice versa). Ojas is the essence of all bodily tissues and the ultimate resource of both our nutrition and our genetic inborn strength. Depleted Ojas impacts mental health and psychological factors like grief or anxiety could trigger a depletion in Ojas and immune resistance.

1. Increase Sattva and Practice Self Care:
At the onset of the pandemic, Vaidya. Karthik Krishnan, Senior Medical Officer at Kerala Ayurveda Ltd, India recommended ways to improve Sattva and asserted that the fastest route to do so is Yoga or stretching, Pranayama and meditation.

• Yoga: Find an experienced yoga practitioner online or try some stretches based on your physical ability and personal preference.

• Breathwork: Nadishodhan (alternate nostril breathing) and deep breathing or abdominal breathing) are calming and grounding.

• Meditation: Try a guided meditation, spend a few minutes internalizing with eyes closed or learn a practice of meditation

• Follow a routine, getting enough exercise and having a healthy, fresh nutritious diet.

• Practice self care by reading, journing, taking online courses to enhance skills, stay creative and engaged, be kind to yourself and take a break when necessary.

2. Balance Agni and Doshas:
To bring both mind and body in balance and enhance a sense of contentment and wellbeing.
Vaidya. Jayarajan Kodikannath, Chief Ayurvedic Consultant at Kerala Ayurveda advises to:

• Follow personal and seasonal balancing of Doshas

• ‘Take a deep breath’ – internalizing and balance are key in navigating this time.

• Get enough sleep and exercise and stick to a routine.

• Eat well, planning ahead to prevent succumbing to food cravings (with healthy snacks like nuts, seeds and raisins instead of candy) and taking breaks.

Knowledge of one’s Prakriti, Vikrati, Ayurvedic guidelines for good health that include the three pillars of health, Nutrition (Aahar), Sleep (Nidra) and balanced Lifestyle (Vihar) and following Dinacharya (daily regimen) and Ritucharya (seasonal regimen) guidelines help in Ayurvedic management of mental health. Seek an Ayurvedic consultation to find out more.

3. Try a cleanse:
When the Agni or digestive and metabolic fire is hampered, Ama or toxins build up and are a cause of all physical and mental ailments. These toxins can be endogenous, environmental and psychological and you have to be careful about toxic news, relationships and psychological inputs. Cleansing lends clarity, helps get rid of Ama, restores health and wellbeing and prevents future recurrence of diseases. Our Fall Rejuvenation program officially starts later this year, though our Vaidyas are available for one-on-one online consultations and can support you with a personalized program that is seasonally appropriate anytime.

4. Have a nourishing diet:
Nutritional psychology and psychiatry are buzzwords now but the food mood connection has always been acknowledged by Ayurveda.
We recommend warm, easy to digest fresh food and using seasonally appropriate spices and herbs like turmeric, cumin, black pepper, ginger, Tulsi, cardamom and coriander.
Favor plenty of fruits and vegetables, whole grains, good fats and try to incorporate the six tastes or Shadrasa in your diet. Avoid processed, cold and raw foods as much as possible. Make sure to hydrate enough in-between meals.

5. Get adequate sleep:
Studies have shown that inadequate sleep can impair cognition, focus, increase sadness and anxiety and impact immunity; the Dinacharya practices of Ayurveda that promote sleep are corroborated by the science of circadian rhythms. Guidelines to follow include:

• It’s best to sleep before 10pm Kapha time (unless you have an imbalance);

• Take a media break a few hours before sleeping

• Eat 2-3 hours before hitting the bed

• Have a soothing nighttime ritual (you could apply oil under your feet, but make sure to wear socks to avoid slipping if you get up!).

• Get adequate sleep; the dinacharya practices of Ayurveda are corroborated by the science of circadian rhythms. Try to avoid daytime sleep which increases Kapha or lethargy.

6. Maintain a balanced lifestyle:
These are basic but so effective when practiced for mind and body harmony. Eat at regular mealtimes and ensure that staying or working from home doesn’t disrupt your routines. Make time to follow your hygiene practices – they help you stay healthy and “feel right.” Get some exercise each day and spend time in nature which is grounding and relaxing.

7. Stay distanced – but socially connected:
Ayurveda pays attention to one’s connection with family and community, and studies have shown nurturing relationships improves longevity and mental health.

If you need more connection, try Seva or volunteering online which has many physical and mental health benefits like reducing hypertension and depression, besides providing a social connection and intellectual stimulation. Your spiritual life is also a great source of support and always with you.

8. Avoid overstimulation of senses:
Schedule breaks during your work or school day to breathe, rest your eyes, internalize or go for a nature walk. Media breaks minimize digital overload and also help you to be more mindful.

We perceive the world through our sensory organs and taking care of them is part of a healthy Dinacharya that protects our mental health.  Soothe the sense organs/senses in the following ways:

• Eyes/Visual – Akshi Tarpana, Color Therapy, periodically resting the eyes and doing eye exercises

• Nose/Smell/Respiration – Nasya, Net Pot, steam inhalation and Aromatherapy with essential oils

• Skin/Tactile – Abhyanga, Shirodhara and Marma. These practices go much beyond soothing the tactile sense and are employed in many therapeutic ways.

• Ears/Hearing – Karna Poorna (medicated oil in the ears), Chanting and Soothing music

• Tongue/Taste – Tongue cleaning, having nourishing food at regular meal times, herbal teas, avoiding overeating

9. Attend to immunity and Ojas:
Systemic prophylaxis or prevention focuses on overall health. Rasayana. rejuvenating therapies are a specialty of Ayurveda to boost immunity and involve immunomodulatory herbs and a nourishing diet with dairy, ghee and honey, practices like silence, internalization, self-care and Achara Rasayana.

Local prophylaxis or prevention measures include:

• Pratimarsa Nasya (application of one or two drops of oil like sesame oil in the nostrils)

• Steam inhalation

• Gargling with a herbal decoction,

• Having hot food

• Drinking warm water and herbal teas

You can also try herbs and formulations that boost immunity. Rasayana herbs, specifically Medhya Rasayanas or brain tonics are immunomodulatory, rejuvenating herbs and adaptogens that help with mental health and boost immunity. These include Guduchi or Amruth, Brahmi, Yashtimadhu, Amalaki, Ashwagandha, Holy Basil, Brahmi , These all Herbs Are There In Our Memoriv syrup & Memoriv Tablets.

10. Try a self-massage:
Try a self massage or therapies like Nasya, Abhyanga and Shirodhara (at an Ayurvedic facility if you’re comfortable, if it is available and allowed in your county). Some therapies include:

• Nasya – Nasya involves application of warm medicated oils or herbal remedies in the nostrils in a therapeutic manner and studies have shown it has a calming effect on the mind, improves clarity and enhances memory. You could start a Pratimarsha or daily Nasya with 1-2 drops of Anu Taila, Sesame oil or ghee.

• Shirodhara or continuous pouring of warm, medicated oil on the forehead is traditionally used for anxiety, insomnia and PTSD.

• Abhyanga – therapeutic massages with regular oils like sesame or coconut oils or medicated oils.
  

• Share :