Ashwagandha and Ayurveda: Natural ways to manage stress and boost mental clarity

India Today

27-05-2025

Ever feel like your mind has 20 tabs open, and the real problem isn't the noise, but the fact that you can't tell which one task deserves your attention first? The chaos of modern life doesn't just overwhelm your calendar; it clouds your thinking, drains your focus, and makes even simple decisions feel heavier than they should.As May marks Mental Health Awareness Month, it's the perfect reminder that stress does not have to be the default setting for modern living. Long before therapy apps, trending hacks, or self-help podcasts entered the chat, Ayurveda had already laid out simple, time-tested ways to build calm and resilience. At the heart of this ancient wisdom lies Ashwagandha, a powerful herb that calms the mind and restores balance.advertisementAshwagandha is more than just a natural supplement; in Ayurveda, it's classified as a Rasayana, a rejuvenator of both mind and body. This adaptogenic herb helps your system stay balanced, even when life doesn't. It's known for supporting your nervous system, managing cortisol levels, and improving emotional stability — all without the crash that comes from caffeine or energy drinks.
What makes Ashwagandha special is its long-game effect: it strengthens your inner resilience, making you less reactive to daily stressors and more capable of handling emotional and physical demands with ease, with inputs from Dr Govind, Chief Innovation Officer, Kapiva.Ayurvedic Rituals That Calm the ChaosIn Ayurveda, stress isn't seen as something that lives only in your head — it's a signal that your entire system is out of sync. Small daily rituals, paired with nature's support, can help realign the mind, body, and spirit:advertisement1. Herbal SupportAshwagandha is often the go-to herb for stress, but Ayurveda also leans on other plant allies. Jatamansi helps promote deep relaxation, Brahmi sharpens mental clarity, and Shankhpushpi offers emotional grounding. Together, these herbs create a natural cushion for the nervous system, allowing you to face life's curveballs with calm.2. Eat to Soothe, Not Stress Ayurveda teaches that food is fuel for both the body and the mind. Eating in sync with your dosha — whether Vata, Pitta, or Kapha — creates emotional balance from within. For Vata types, warm and grounding foods like stews, root vegetables, and hearty soups help stabilise the mind and body. Pitta types find relief with cooling options such as cucumber, coconut water, and leafy greens. Meanwhile, Kapha types feel lighter and more energised with spiced, light meals like mung bean soup, steamed vegetables, and warming spices such as ginger and turmeric. Adding Ashwagandha to your diet, either as a supplement or mixed into warm milk, can enhance this balance even further.3. Move, Breathe, and ReleaseYoga and pranayama (breathwork) are more than fitness — they're stress detox tools. Flows like Surya Namaskar, grounding postures like forward bends, and calming techniques like alternate nostril breathing help clear emotional clutter. Ashwagandha can complement this by building endurance, supporting recovery, and promoting focus.advertisement4. Make Friends with StillnessWhen your mind is racing, sitting quietly can feel impossible. Ashwagandha helps ease the nervous system into a calmer state, making it easier to practice meditation, mindfulness, or even just conscious breathing, helping you reconnect to your centre.5. Align with Nature's Clock Ayurveda's daily rhythm practice, known as Dinacharya, is a gentle antidote to the high-speed pace of modern life. Rising with the sun, eating at regular intervals, and winding down before 10 p.m. help your body and mind fall into harmony with natural cycles. Ashwagandha can support this routine by easing nighttime restlessness and promoting deep, restorative sleep.6. Create a Sleep SanctuaryOne of Ayurveda's most nurturing rituals is Abhyanga — a warm oil self-massage before bed. Combine this with dimmed lights, unplugged gadgets, and a calming nighttime routine to signal your body that it's time to switch off. Ashwagandha supports this transition by calming the mind and preparing the body for restful sleep.While stress might be woven into the fabric of modern life, it doesn't have to define your days. Ayurveda offers more than quick fixes — it offers small, meaningful ways to steady yourself, even when the world around you isn't. When herbs like Ashwagandha meet mindful daily habits, the journey from feeling scattered to feeling centred becomes less about perfection and more about progress. One breath, one ritual, one moment at a time, you can choose calm.