Managing Anxiety with Ayurveda

Manage Anxiety

Everyone encounters anxiety at one point or another.  

Some anxiety is essential – an evolutionary tool that protects us from danger and allows us to anticipate obstacles. However, in modern-day culture, anxiety feels less protective. More often than not, anxiety disturbs our inner peace and prevents us from reaching our highest potential.

Anxiety can be a topic that is “taboo” for many. Luckily it is becoming less stigmatized and for a good reason. Anxiety is the most common mental health disorder worldwide. Data from the National Institute of Mental Health suggests that anxiety affects nearly 30% of adults at some point.

So what is anxiety?

Anxiety is classically described as a feeling of being “ungrounded.” 

From an Ayurvedic perspective, anxiety stems from an imbalance in the Vata dosha. A Vata imbalance yields too much energy in the mind and not enough at the feet. Thus, when Vata is disturbed, you feel disconnected from the earth.

An imbalance of Vata energy can manifest as:

  • Erratic thoughts
  • Worries
  • Obsession
  • Confusion
  • Difficulty focusing
  • Hyper-excitable nervous system
  • Trouble sleeping

Anxiety is one of the most common reasons people seek holistic and alternative modalities. The good news is that the brain is incredibly malleable, meaning we can change our thoughts and rewire our brains. When we focus on restoring balance to our three doshas using alternative modalities, we pave the way for a calm mind and life.

While navigating anxiety, it is essential to calm your energy, calm your nervous system, connect to your body and the earth, and surrender to the present moment. Indeed, overcoming anxiety is no easy feat, but it is essential to anchor yourself to the concreteness of the present before diving into the work. In approaching your anxiety this way, you will learn how to harness and use your anxiety as a force for good.

Techniques to manage anxiety:

Ground your energy in nature

The vital role of nature is a part of ancient Ayurveda and is backed by science! Time in nature is grounding and inherently harmonizing. Put your bare feet on the earth or touch a tree for at least a few minutes daily.

Time in nature is also an incredible way to combat and manage stress.

Meditation

If you learn to control your mind while seated on the meditation cushion, you can more easily manage your mind in any outside situation.

In meditation, you become humbled by the strength of your thoughts. You learn to be compassionate to the struggle—the struggle to have a moment of stillness and the struggle to have peace for the rest of your life. The gift of struggle is surrender. It is the ultimate antidote to resistance. And it is also crucial in the healing of anxiety.

Try sitting in meditation for 5 minutes. Imagine your thoughts as clouds pass through the sky. Allow your thoughts to come and go until your mind becomes still. Try mantra singing or guided meditation if you struggle sitting in silence.

Shirodhara

One of the most popular treatments we offer at the Sanctuary is Shirodhara. Shirodhara comes from the Sanskrit words shiro (head) and dhara (flow). It is a traditional Ayurvedic body therapy where a steady, gentle stream of warm oil is continuously poured over the forehead to help soothe and heal a frayed nervous system. Read more about our retreats here.

According to Ayurvedic teachings, gentle but constant oil application stimulates healthy blood circulation to the brain and pituitary gland. At the same Time, certain added herbs and essences can relieve symptoms of anxiety, migraines, insomnia and neuralgia.

Breathwork

Sama Vritti is the expression used to describe a balanced breath. Anxiety activates the fight-or-flight portion of your nervous system; when you engage in deep and rhythmic breathing, you activate the vagus nerve and turn on your parasympathetic nervous system—which, in turn, can pump the brakes on anxiety. 

Breathwork is an incredible tool; nobody can do it “wrong.” Here are a couple of great exercises.

Ayurvedic Herbs 

Holy Basil- also known as tulsi in Ayurveda protects against chemical, emotional, and physical stress. Holy basil has numerous benefits, including anti-anxiety, mild anti-depressant, antioxidant, and anti-stress/adrenal protective effects. It also has anti-viral properties, pain-relieving properties, and blood glucose stabilization properties.

Ashwagandha (Withania somnifera) is one of the best Vata-balancing herbs. It is soothing, grounding, and warming.

Our highest intention is to provide you with tangible techniques and accessible information. We hope that one or more of these techniques resonate with you. You are always welcome to reach out with any questions.

Sam Kankanamge

Sam Kankanamge BSc (Hons) Osteo, DPO, Dip.Acu is an exceptional, world renowned healthcare professional, with over 25 years-experience transforming patients’ health, and has been called ‘the best back specialist in the country’ by The Times (2014).

Sen Wellness Sanctuary is the result of Sam’s dream to support people in an even deeper way, and realising his vision of combining his experience working in the West with his Sri Lankan heritage, rooted in Ayurvedic traditions. His sensitive understanding of these different cultures, mindsets, challenges and needs is reflected in the authentic retreat centre he has created.

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Roberta G
Roberta G
1686133352
My experience at the sanctuary was out of this world - I booked online & I didn’t know how my husband and I would have found it, but the experience definitely outweighed my expectations. It is a dream location with Km’s of secluded beach and fabulous cabins. The food is all vegan and honestly outstanding and very varied. We did not miss having meat at all, they even had fish twice but only because it was a fresh catch. The treatments are also fantastic. I was on the verge of a burnout when I went to Sen Wellness and honestly came back feeling like a human again. So much so that I still think about the little moments and my husband and I have decided to go again next year. We can’t imagine our March trip to be the last one to this magical place.
Lozzy Emily
Lozzy Emily
1682569521
Fantastic retreat, I loved the personalized approach a lot of other retreats do not provide this you really do feel part of a family. The staff were so attentive and relaxed even the way they cleaned around you was relaxing! I enjoyed all the treatments I would just warn that you will be asked to remove underwear for some massages and steam baths for me I felt a little uncomfortable being massaged naked and couldn’t fully relax. You can tell this to the doctor prior to them scheduling treatments. The food was so delicious I enjoyed everything I ate in the 5 days I was there. There were yoga sessions twice daily however I would say they are definitely meditation/breathing workshops. It would have been nice to do some active yoga to get the body moving but still enjoyed the breathing and gong baths. I would advise if you struggle with the heat to upgrade to a cabana with AC as the rooms were so so hot! I did so much research on retreats in Sri Lanka and I’m 100% certain this is the best for a wellness retreat/spa. It showed me a new way of looking after my body with sleep and nourishing food Thank you!!!
This is a rare jewel of a place. Nestling in forest, beside a sacred stretch of protected ocean, where endangered turtles ay their eggs and give birth. Just to witness this alone is a life changing experience. Everything about Sen gently lulls you into your heart, tensions melt away, with incredible organic food, camaraderie of other like minded souls there to relax and heal, and a smiling staff who genuinely care about your well-being. I was fortunate enough to spend some time with the co founders, even the story of how this stunning yet simple structure came into being, exudes love, heart and above e all vision and bravery. In a corporate, unfeeling world gone mad, intent on destroying all life on our planet, this place offers a glimpse of hope. Where kindness is the currency and healing and transformation the aim above all else. World class yoga, breathing, Ayurveda, and if you are lucky enough a treatment or tow with sam the co founder. This is something not to be missed. Just go there and see for yourself how it revitalises and offers a new perspective on life. now that is something that money cannot buy.
shanto mathew
shanto mathew
1676691662
I recently stayed at San Wellness Sanctuary in Sri Lanka for nine days to treat my long COVID brain fog and shortness of breath. Overall, my experience at the sanctuary was excellent. The staff and people there were incredibly welcoming and made me feel at home right away. The food was also fantastic - I looked forward to every meal.While I didn't see much improvement in my long COVID symptoms after the treatments, I still greatly appreciate the care and attention I received. The treatments themselves were great, and I felt like the practitioners really knew what they were doing.Overall, I would highly recommend San Wellness Sanctuary to anyone looking for a peaceful and rejuvenating retreat. The location is beautiful, the facilities are top-notch, and the staff is truly exceptional. Thank you for a wonderful stay.
Ankur Kamalia
Ankur Kamalia
1675708913
Having known Sam for a few years, I finally made my way to the Sen Wellness Sanctuary in Sri Lanka in Jan 2023. And what an experience it has been. Words (and pictures) will never do justice to the care, warmth, generosity, expertise and the beauty of the 9 days I spent at the Sanctuary.Whether it was the morning wake up with a gentle and persistent "Good morning, Sir" at 5.30 and a hot cup of cardamom tea being held outside my room (till one got out of bed and opened the door), the morning yoga sessions (for the first time I was able to drop into that practice), the pre-breakfast walk to (a good little work out too!) and dip in the rock pool or a gentle raft-ride along the mangrove lagoon, the Ayurvedic doctor customising a daily treatment plan which included 3+ treatments a day, the early evening meditation (or sound healing or Breathwork) sessions, the ceremonies, an opportunity to be with the Reverend Monk or the little mini-excursions they organised, was all really special. Add to this the delicious and locally sourced food, the incredible team, the small community where we ate and checked-in together and the beautiful sanctuary itself and their cabanas. All that one needed was to be embedded in nature, and on the luscious beach, a protected turtle sanctuary (with an opportunity to see the turtle come out and lay eggs!) - which I enjoyed too.I have come back refreshed, rejuvenated and excited to enjoy what 2023 has in store. I will certainly be heading back - perhaps this time also to their sister Forest Retreat center in addition to the Sanctuary. Thank you Sam, Sudheera and the kind, generous and capable team at Sen Wellness.PS: Their selection of reading materials while lazily lounging waiting for the "next" treatment, was a treat and Sam's clinic in London, has been a real blessing and gift too!
Ann
Ann
1674755619
Staying at the Sen Wellness Retreat in Sri Lanka was one of my best experiences from the moment I entered the retreat I was enveloped in all the warmth and love you could possibly wish for. The delicious food, Ayurvedic treatments, relaxing on the comfortable furnishings in the common areas and the well appointed bedrooms. The thrill of enjoying the sunrise while doing kundalini yoga on the golden sand where the turtles had struggled up the beach the night before to lay their eggs. Sunset yoga, meditation and sitting around the fire chatting to my new family is unforgettable - I am planning on returning in November!! A pool would be lovely - Sam had best start digging!!!!
Thanks to Sen Wellness I'm starting my year completely refreshed from the inside out. It's the most beautiful, serene, welcoming place located between the sea and a lagoon. The team has gone over and beyond looking after every single guest with individual treatment plans and always being around to support. Not to mention the amazing food.. I've only stayed 6 days and would have loved to have some extra days. Can only recommend it and hope to be back again!
Arjuna Devas
Arjuna Devas
1669316730
Whether you are looking to take a break from the busyness of life, a complete overhaul of the mind, body and soul or just a place to completely relax and get a good sleep, look no further. You have the ability and opportunity to completely unplug here with no outside distractions. Completely rest and rejuvenate at this very private location with super comfortable beds, nutritious food, amazing daily Ayurvedic therapies and supportive staff. It is called a sanctuary for a reason. The only distraction may be your minds addictive behaviors, for most the rabbit hole of the internet. With the limited wifi, you can turn off your phone for your entire stay or limit it to an hour a day. Then you may get to discover what truly makes you happy from within.My partner, Jamie, and I worked here for 3 months as therapists, yoga teachers and hosts. We fell in love with the place and the staff, we now call friends, that we would often here laughing while they worked. Something that we have discovered working at other retreat centers was not the case.We also noticed the pure synchronicity and harmony of the individual guests who showed up. Most of them became, not only friends with each other, but the perfect support persons in their transformative processes and I'm sure many will stay in touch for years to come.Please consider staying here to not only find your light but to turn it up so bright so you can be a lighthouse onto everyone around you. This world needs more light-bearers.Last but not least when considering how long to stay we noticed guests who stayed for less than 7 days felt their time was cut short and were only starting to get into a rhythm. Those who stayed for 2 weeks or longer were completely transformed and were literally floating by the time they left.Jamie and I look forward to coming back, for our own wellness and to support others in finding theirs. OM.
Jonathan Z. Lee
Jonathan Z. Lee
1666709855
What an incredible, transformative week at Sen Wellness. A beautiful coccoon for the soul, in such a beautiful location. It's hard to describe what happens here, with the great yoga sessions, personalized Ayurvedic treatments, workshops, meditations, ceremonies, and mindful diet...it just all works together to provide a healing experience, one which expands the mind and heart, and gives the soul room to breathe. Stress lines and wrinkles noticeably vanished from everyone's faces over a few days, bodies began to unfold and stand strong once more, and smiles continued to grow day after day. Everyone at the center was incredibly kind and attentive, and it was a joy every morning to greet them. Madhu at the main desk was a ray of sunshine, Dr Harnika radiated peace and warmth, and all the therapists and kitchen staff took such good care of us. A very special thank you to our yoga teacher (and SO much more) Jamie, who helped to create a safe and nurturing space while helping us to free our bodies and minds. She is an exceptional guide, and a powerful beam of light, helping strangers from all over the world turn into a supportive community. And such deep gratitude for Arjuna who has what can only be described as the most healing hands, who helped me work through my chronic pain of 10+ years in such an intuitive manner - I'm still speechless!!Thank you so much Sen for helping so many people in deeply personal ways. 🙏
Manuela Capelle
Manuela Capelle
1666709641
Thank you Sen Wellness for providing an outstanding stay for Jon and myself. It really felt like a warm cocoon, a safe space to be guided towards our essence, to feel nurtured, grounded, healthy, and to be allowed to just be. The yoga was very integrative to all levels, and Jamie helped us understand and integrate the true meaning of yoga beyond the classes. The ceremonies led by Jamie and Arjuna were so great and genuine heart openers for people from all walks of life. Arjuna’s massages were out of this world, and with a lot of love.Beyond this, the whole staff was incredibly friendly - every single one of them.Madhu’s smile simply unforgettable. Best wishes and we will hopefully be back very soon!!
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