Major depression, also known as clinical depression, is a debilitating mental disorder. The symptoms of major depressive disorder (MDD) include low moods, low self-esteem, lack of energy, sleep disturbances, poor concentration, and suicidal thoughts. According to the National Institute of Mental Health (NIMH), approximately 19.4 million adults in the United States have at least one major depressive episode in their lifetime. While medications and talk therapy are common treatments for depression, many people are now turning to Ayurveda to help manage their symptoms. In this article, we will explore how Ayurveda can aid in the management of MDD.
What is Ayurveda?
Ayurveda is an ancient Indian system of medicine that uses holistic approaches to promote health and wellness. It is based on the belief that all living organisms are made up of five elements—space, air, fire, water, and earth—which form three distinct forces called doshas: Vata (space + air), Pitta (fire + water) and Kapha (water + earth). Imbalances in these doshas can lead to physical or emotional issues like depression.
How Can Ayurveda Help with Depression?
Living with depression can be an incredibly isolating experience, often leading to overwhelming feelings of sadness, despondency, and even lethargy that may trap you in a disheartening cycle. In Ayurvedic medicine, depression is considered an imbalance between the mind (manas) and consciousness (buddhi), and the doshas.
Traditionally, Ayurveda recognizes depression as a mental imbalance that can be caused by a dominant Kapha quality that leads to difficult, yet important self-reflection and personal growth. Kapha helps maintain psychological balance at healthy levels but can be easily disturbed, resulting in feelings of stagnation, inertia, and even immobilization if left unchecked.
Kapha signifies water and earth elements dominating the mind, amplifying low-vibe emotions such as fear or worry and diminishing joy or enthusiasm in the process. Understanding Kapha's influence on mood changes is crucial for developing effective strategies for combating depression. Knowing the properties of Kapha can greatly aid in improving mental health by guiding helpful lifestyle modifications. By balancing this energy, you will be able to better manage depressive thoughts for a more healthy mind.
There are several ways that Ayurvedic practitioners can address this imbalance in order to balance MDD successfully. One approach involves restoring balance by using herbs that help reduce stress levels while improving overall mental health and well-being. Other options include yoga, meditation, massage therapy, and lifestyle changes such as getting enough sleep or eating a balanced diet based on one’s dosha type. Finally, practitioners may recommend avoiding certain foods or activities that could further disrupt the balance between manas, buddhi, and kapha such as caffeine or alcohol consumption.
Spiritual Elements
Depression can be a challenging journey, but it also presents an opportunity to deeply examine and process our thoughts and feelings. With understanding and openness, we have the chance to nurture ourselves while coming face-to-face with any traumas or disappointments that may arise. Every case is unique - recovery lies in embracing self-love, as well as creating compassionate space for all of your emotions along the way
Increasing your happiness is an ongoing practice that demands effort on a daily basis. As difficult as it may be at times, don't let doubts derail your progress - instead, draw strength from all of life's experiences by integrating prior choices with a current sense of self-worth. Having done this lays the foundation for empowering yourselves in order to live up to future goals: no matter how long or hard the path ahead may seem remember that peace comes when body and soul are aligned!
Consider These Choices
Incorporate thirty minutes of yoga, such as Sun Salutations, into your daily routine and supplement with outdoor exercise that gradually increases in intensity. Make a conscious effort to connect with nature at least once weekly for additional health benefits. Choose fresh vegetables over processed foods and sugars while avoiding alcohol since it acts as a depressant on the body's system. Spice up meals with cayenne pepper or cinnamon powder to help stimulate digestion and metabolism; additionally, think about seasonal kitchari cleanse, or Panchakarma, which can naturally aid in detoxification processes within the body.
Stay active and connected to stay vibrant! Regular activities such as house cleaning, bathing, and getting dressed can help promote vitality. Take the time to socialize at least once or twice a week for optimal health benefits, instead of engaging in sedentary behaviors like binge-watching which could lead to an accumulation of Kapha.
Pranayama Practice
Breath is a powerful resource that gives us control over our physical and mental health. By utilizing this simple skill, we can cultivate an atmosphere of balance within ourselves with just one deep inhale or exhale.
Through Kapalabhati, an energizing and cleansing practice found in Ayurveda and Yoga practices, the mind can be unburdened from lethargy and depression. The process involves stimulating circulation to activate a sense of warmth that purifies stagnant qualities associated with kapha dosha--qualities such as laziness or dullness. That being said, this powerful breathing technique not only brings life-force energy back into our systems but also helps us stay motivated by clearing away any mental fog!
How to Do Kapalabhati
Find sukhasana or a comfortable seated position on the floor, preferably with your pelvis elevated by one or two folded blankets underneath your sitting bones. This method helps ensure your spine is straight and you are in proper alignment.
Place your hands in chin mudra. To create this mudra, bring the index finger and thumb of your left and right hands together and then rest the back of your hands on your thighs.
With your hands in chin mudra, close your eyes and take 3 steady, deep breaths.
Take a deep inhale through your nose, inhaling ¾ of the way, filling up your belly with breath.
Exhale forcefully through your nose and simultaneously draw the navel back inward towards your spine.
Allow your lungs to fill up naturally, allowing the inhale to be passive.
Immediately following the passive inhale, begin the cycle again.
The cycle of kapalabhati is rapid, with one exhale per second.
Repeat 20 cycles.
At the 20th exhale, slowly exhale through your nose, expelling all of the air out of your body.
Inhale ¾ of the way and retain the breath.
Only retain the breath for as long as is comfortable without strain.
Exhale completely through your nose.
Breathe normally, enjoying the cleansing, and energizing benefits.
Repeat this process 1-2 more times.
Kapalabhati is an advanced breathing technique and should be practiced with experienced guidance. For safety reasons, we suggest waiting 2 hours after a meal before beginning practice. This pranayama is not recommended if you have recently had abdominal surgery or any of the following conditions: gastric ulcer, heart disease, high/low blood pressure, vertigo, migraine headaches., detached retina,, nosebleeds pregnancy or are on your moon cycle. If dizziness or anxiety arises during Kapalabhati please reduce the pace to re-establish equilibrium and discontinue when needed for optimum health benefits
Blissful Tea Recipe
6 Cups of water
3 Tbs of tulsi leaf
3 Tbs of Brahmi leaf
1 Tbs Rose petals
In large saucepan boil water, add the herbs, and steep on a low simmer mostly covered, for 15 minutes. Strain and cool and stir in 1-2 tbs of honey. Drink 1 cup daily around 6 am. Repeat as needed throughout the day.
Conclusion
Depression is a serious mental disorder that affects millions of people worldwide each year. While medications and talk therapy are commonly used treatments for MDD, many people are finding relief from their symptoms through alternative therapies like Ayurvedic medicine. If you think you may be suffering from depression it’s important to speak with your doctor about your options so you can make an informed decision about how best to treat your condition. With the right support system and treatment plan in place, you can find peace amidst the storm of depression!
Panchakarma—Renew Your Body, Elevate Your Life!
Panchakarma is Ayurveda's profound detoxification process. This multi-day program uses herbal guidance, diet, spa techniques, and elimination methods.
Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease.