Guide to Managing Anxiety Shakes with Ayurveda and Yoga

Understanding Anxiety Shakes

Anxiety shakes, also called anxiety tremors, are involuntary movements or trembling sensations due to heightened anxiety. These shakes link to anxiety disorders, such as generalised anxiety disorder (GAD), panic disorder, or social anxiety disorder. They can manifest in various ways, including:

• Trembling hands, 
• Quivering voices, 
• Shaky limbs, or
• A feeling of internal jitteriness.

Symptoms and Signs

When experiencing anxiety shakes, it is common to encounter a range of physical and emotional symptoms. 

• Physically, individuals may notice increased heart rate, shallow breathing, muscle tension, and sweaty palms. 
• Emotionally, they may feel heightened nervousness, restlessness, fear, or impending doom.

Shaking can indeed be a sign of anxiety. Further, it often accompanies other symptoms associated with anxiety disorders. 

The body's response to stress and anxiety can trigger the release of stress hormones, leading to physiological changes that manifest as shaking. Therefore, if you find yourself shaking when nervous or experiencing anxiety-related symptoms, anxiety is likely the underlying cause.

It's important to note that anxiety shakes can vary in intensity and duration from person to person. Some individuals may experience mild tremors. At the same time, others may have more pronounced shaking episodes. 

If left unaddressed, anxiety shakes can further exacerbate anxiety levels, creating a cycle of increased worry and stress.

Effective Techniques to Manage Anxiety Shakes

Breathing Exercises

One powerful technique to manage anxiety shakes is deep breathing. When you're anxious, your breathing tends to become shallow and rapid. It further contributes to increased tension and shaking. By consciously practising deep breathing, you can activate the body's relaxation response and restore a sense of calm. 

How to Do?

Take slow, deep breaths, inhaling deeply through your nose and exhaling slowly through your mouth. Focus on the sensation of your breath filling your lungs and releasing tension with each exhale.

Progressive Muscle Relaxation

The technique involves tensing and then relaxing different muscle groups to release built-up tension in the body.

You can alleviate muscle tension and reduce shaking by systematically tensing and releasing muscles.

How to Do?

Start by tensing a specific muscle group, such as your hands or shoulders, for a few seconds. And then release the tension while focusing on the sensation of relaxation. Move through different muscle groups, working your way from head to toe. Finally, you will notice the soothing effect it has on your body.

Mindfulness and Meditation

Practising mindfulness can be immensely beneficial in managing anxiety shakes.

Mindfulness involves staying present in the moment and observing your thoughts and sensations without judgment. The practice helps you develop a greater self-awareness and cultivate a calmer mind.

How to Do?

Set aside a few minutes daily to sit quietly, focusing on your breath or a specific object. Allow any anxious thoughts or sensations to arise and pass without getting caught up in them.

Yoga Asanas for Anxiety

Yoga combines physical movement, breath control, and mindfulness. It is a holistic practice for reducing anxiety and alleviating tremors.

Certain yoga poses can specifically target anxiety and promote relaxation:

• Child's Pose (Balasana), 
• Standing Forward Bend (Uttanasana), 
• Bridge Pose (Setu Bandhasana), 
• Legs-Up-the-Wall Pose (Viparita Karani).

These poses help release tension, calm the nervous system, and reinforce grounding.

Remember, these techniques may take time and practice to master. Find the ones that resonate with you and incorporate them into your daily routine. They can become valuable tools for managing anxiety shakes and promoting overall well-being with consistent effort.

Ayurvedic Approaches for Anxiety Management

Ayurveda offers a holistic approach to well-being by addressing the mind, body, and spirit. It emphasises the importance of balance and harmony to promote optimal health.

When managing anxiety, Ayurveda focuses on balancing the Vata dosha, which is associated with the air and ether elements in the body.

Balancing Doshas

According to Ayurveda, imbalances in the Vata dosha can contribute to anxiety and nervousness. It is essential to follow a Vata-pacifying diet and lifestyle to balance Vata:

1. Consume warm and nourishing foods, such as cooked grains, root vegetables, and herbal teas, 
2. Establish a routine,
3. Practise gentle exercises like Yoga or walking,
4. Ensure you take adequate rest and sleep. 

Herbal Remedies

Ayurveda harnesses the power of various herbs to promote calmness and reduce anxiety.

• Ashwagandha, an adaptogenic herb, helps the body adapt to stress and supports a balanced nervous system.
   
• Brahmi, another popular herb, is renowned for its calming and soothing mental effects.

These herbs can be consumed as supplements or as part of herbal formulations prescribed by an Ayurvedic practitioner.

Ayurvedic Practices for Anxiety Management

Ayurveda offers several practices that can aid in anxiety management. 

Abhyanga

One such practice is self-massage, known as abhyanga. Massaging warm oil into the body helps promote relaxation, reduces muscle tension, and calms the nervous system.

Gandusha or Oil Pulling

Another technique is oil pulling, or gandusha, which involves swishing oil in the mouth to cleanse and detoxify. The process supports overall oral and mental health.

You can incorporate these practices into your daily routine for anxiety relief. 

By embracing the principles of Ayurveda and adopting its practices, you can nurture a sense of balance. It will also help ease anxiety symptoms and support your overall well-being. However, consulting with a qualified Ayurvedic practitioner is important. Why? So that you can receive personalised recommendations based on your unique constitution and needs.

Yoga, Ayurveda, and Lifestyle Changes to Tackle Anxiety Shakes

The Yogic Lifestyle

In addition to the physical practice of Yoga, incorporating yoga principles into your daily life can profoundly impact managing anxiety.

• Concepts such as ahimsa (non-violence) and Satya (truthfulness) promote self-compassion, authenticity, and cultivating positive relationships.
• Practise mindfulness, compassion, and integrity in your interactions with others. Doing so will help you create a foundation for well-being and inner peace.

Ayurvedic Diet and Nutrition

Ayurveda recognises the close connection between the mind and the gut. Following an Ayurvedic diet can help manage anxiety by balancing the doshas and promoting overall harmony.

• Favour warm, cooked foods that are nourishing and easy to digest.
• Include calming spices like turmeric, ginger, and cinnamon.
• Avoid excessive caffeine, processed foods, and sugary snacks, as they can increase anxiety.

Consulting an Ayurvedic practitioner can provide personalised dietary recommendations based on your constitution.

Sufficient Sleep

Quality sleep plays a vital role in managing anxiety:

• A consistent sleep routine and a relaxing environment can support restful sleep.
• Practise good sleep hygiene by avoiding stimulating activities before bed.  
• Also, maintain a comfortable sleep environment.
• Incorporating relaxation techniques like deep breathing or meditation into your bedtime routine.

Stress Management

Managing stress effectively is crucial in reducing anxiety and preventing anxiety tremors.

• Journaling can be a helpful tool for expressing emotions, gaining clarity, and reducing anxiety.
• Aromatherapy with essential oils like lavender or chamomile can promote relaxation and a sense of calm.
• Ayurvedic practices such as regular self-massage (abhyanga), herbal baths, or practising pranayama (breath control) techniques can also reduce stress.

Experiment with different stress management techniques and find what works best for you.

Seeking Support and Professional Guidance

When to Seek Professional Help?

Recognising when it is necessary to reach out for guidance is essential for managing anxiety effectively. If anxiety shakes significantly interfere with your daily life, relationships, work, or overall well-being, it may be time to seek professional help. Other indicators include:

• Experiencing persistent or worsening anxiety symptoms.
• Feeling overwhelmed.
• Being unable to cope with anxiety on your own.

Trust your intuition and seek support when you feel it is necessary.

Types of Professionals

Various professionals can provide support in managing anxiety. Mental health professionals, such as therapists or counsellors, specialise in treating anxiety disorders. They can provide evidence-based therapeutic interventions.

Yoga instructors trained in therapeutic Yoga can offer guidance on specific yoga practices tailored to anxiety management.

Ayurvedic practitioners can provide holistic guidance based on Ayurvedic principles and offer personalised recommendations for managing anxiety.

Therapy Choices for Minimising Anxiety

Therapy is a practical approach for managing anxiety and developing coping strategies.

Talk Therapy

Talk therapy, including psychotherapy or counselling, provides a supportive and non-judgmental space to explore and address anxiety-related concerns. 

Cognitive-behavioural therapy (CBT) 

It focuses on identifying and modifying unhelpful anxiety-related thought patterns and behaviours.

Ayurvedic treatments may include lifestyle modifications, herbal remedies, and personalised dietary recommendations to address the root causes of anxiety.

Everyone's journey is unique, and finding the right support and guidance is crucial in managing anxiety effectively. Feel free to reach out for help when you need it.

To Conclude

"The cure for pain is in the pain."

Face your anxiety head-on, with courage as your armour. Unlock the door to inner peace and let the trembling subside.

Addressing anxiety shakes is essential for overall well-being. And doing so requires a holistic approach. By integrating Yoga and Ayurveda techniques and seeking professional guidance, you can find relief and enhance your overall wellness. Combine these approaches with self-care to effectively manage anxiety shakes and experience a more balanced and fulfilling life.

So, why wait? Take the first step towards relief. Embrace the techniques from Yoga, Ayurveda, and professional guidance. Unleash the power within and reclaim your serenity. The path to a tremor-free life awaits you.