Anxiety & Stress - (Ashwagandha)

According to recent statistics, stress and anxiety are among the most common mental health conditions, affecting nearly 50% of individuals aged 24 to 34 and around 28% of India’s 16 to 24 age group. These numbers clearly highlight the growing concern around stress and anxiety in young adults.

Today, there are many ways to manage stress and anxiety, including Ayurvedic remedies, herbal supplements, natural stress relief solutions, and conventional medical treatments. However, before choosing the right stress and anxiety treatment, many people remain confused about the real difference between stress vs anxiety.

Understanding what is stress and what is anxiety is the first and most important step toward finding effective and long-term solutions. So, let’s explore the difference between stress and anxiety to better manage both conditions naturally and effectively.

Stress v/s Anxiety

While stress and anxiety are often used interchangeably, they are different.

Stress is a normal human emotion in response to challenging or threatening situations. Various factors, such as work, school, relationships, finances, and health problems, can cause it. When we experience stress, our bodies release hormones such as cortisol and adrenaline. These hormones prepare us to fight or flee from the threat.

In the short-term, stress can be helpful. It can give us the energy and focus to deal with a challenge. However, if stress is prolonged, it can have adverse effects on our physical and mental health.

Anxiety is a feeling of worry, nervousness, or unease. It is a normal emotion that everyone experiences from time to time. However, when anxiety is persistent and severe, it can become a medical condition known as an anxiety disorder.

Anxiety disorders are the most common mental illness in the United States, affecting about 40 million adults age 18 and older, or 18.1% of the population yearly.

Now that we have a basic understanding of anxiety vs stress let’s get into the details of symptoms and signs to know more!

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Signs of Stress and Anxiety – Physical Symptoms

Stress and anxiety can affect the body in many ways. When mental pressure continues for a long time, it often shows up through physical symptoms that should not be ignored. Some of the symptoms of stress and anxiety include - 

• Headaches: continuously stress can create constant pressure in the mind, leading to frequent headaches or tension-related migraines.
• Muscle tension: Stress causes the muscles especially in the neck, shoulders, and back to tighten. This can result in stiffness, soreness, and body pain.
• Fatigue: Mental stress drains the body’s energy levels, making a person feel tired, weak, and exhausted even without physical effort.
• Dizziness: Anxiety can affect breathing patterns and blood circulation, which may cause lightheadedness or a feeling of dizziness.
• Heart palpitations: During periods of stress or anxiety, the heart may beat faster or feel irregular, often accompanied by a sense of nervousness or panic.
• Sweating: Stress activates the body’s nervous system, leading to excessive sweating even in normal temperatures or without physical activity.
• Trouble sleeping: Overthinking, restlessness, and anxiety can interfere with sleep, making it difficult to fall asleep or stay asleep through the night.
• Upset stomach: Stress directly impacts digestion, which can result in stomach pain, indigestion, nausea, gas, or other digestive discomforts.

Emotional Symptoms of Stress and Anxiety:

Stress and anxiety not only affect the body but also have a strong impact on emotional and mental well-being. These emotional symptoms can interfere with daily life, relationships, and overall peace of mind.

• Feeling nervous, restless, or tense: A constant sense of uneasiness or inner tension is common, making it difficult to relax or feel calm.
• Feeling worried or anxious: Persistent worry about the future, health, work, or personal life can occur even without a clear reason.
• Feeling irritable or easily frustrated: Stress can lower patience levels, causing frequent mood swings, anger, or irritation over small issues.
• Having difficulty concentrating: An anxious mind often struggles to focus, remember details, or complete tasks efficiently. 
• Feeling overwhelmed or helpless: Ongoing stress can create a sense of losing control, making situations feel unmanageable or emotionally draining.
• Having trouble making decisions: Overthinking and fear of making the wrong choice can make even simple decisions feel difficult.
• Feeling hopeless or pessimistic: Long-term stress may lead to negative thinking patterns, reduced motivation, and a loss of optimism about the future.

 

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What Causes Stress and Anxiety?

Many things can cause stress and anxiety, including:

• Life Changes: Major life changes, such as a new job, a new relationship, or the death of a loved one, can be stressful.
• Work: Work-related stress is common and can be caused by factors such as long hours, heavy workloads, or a toxic work environment.
• Finances: Money problems can be a significant source of stress.
• Health: Chronic health problems or caring for a sick loved one can be stressful.
• Personal Relationships: Difficulties in personal relationships, such as conflict with a partner or family member, can be stressful.
• Trauma: Traumatic events, such as a natural disaster, a car accident, or a physical or sexual assault, can lead to Post-Traumatic Stress Disorder (PTSD), a type of anxiety disorder.

Can Stress Lead to Anxiety or Vice Versa?

For those confused about the answer, don’t stress cause anxiety; anxiety and stress are two different conditions but are closely connected.

Stress, however, in some cases, can lead to anxiety. When we are usually stressed about anything, we start to feel uneasy or nervous about things, which can lead to anxiety.

How does Ashwagandha Help with Stress and Anxiety? 

Ashwagandha is a small, evergreen shrub native to India, Africa, and the Middle East. It has been used for centuries in Ayurvedic medicine to treat various health conditions, including anxiety, stress, insomnia, and fatigue.

Ashwagandha is an adaptogenic herb, which means that it helps the body to adapt to stress. It does this by increasing the production of stress-fighting hormones such as cortisol and adrenaline. Ashwagandha also helps reduce inflammation, contributing to anxiety and stress.

Some scientific evidence supports the use of ashwagandha for stress and anxiety. A study published in the journal "Phytotherapy Research" found that ashwagandha extracts effectively reduced anxiety in people with mild to moderate anxiety disorders. Another study published in the journal "Journal of Ethnopharmacology" found that ashwagandha extracts effectively reduced stress in people with chronic stress.

Ashwagandha is generally safe for most people. However, talking to your doctor before taking ashwagandha is essential, especially if you are pregnant, breastfeeding, or taking any medications.

Benefits Of Ashwagandha During Stress And Anxiety

• Reduces Cortisol Levels: Cortisol is a stress hormone that can hurt your physical and mental health. Ashwagandha has been shown to reduce cortisol levels, which can help to improve your mood, anxiety, and overall health.

• Increases GABA Levels: GABA is a calming neurotransmitter that can help to reduce anxiety and promote relaxation. Ashwagandha has been shown to increase GABA levels in the brain, which can help to reduce anxiety and promote relaxation.
• Improves Sleep Quality: Poor sleep quality is often associated with stress and anxiety. Ashwagandha has been shown to improve sleep quality, which can help to reduce stress and anxiety levels.
• Reduces Inflammation: Inflammation is a typical response to stress that can contribute to anxiety and other health problems. Ashwagandha has been shown to reduce inflammation, which can help to reduce anxiety and improve your overall health.

How to Consume Ashwagandha To Overcome Stress and Anxiety?

After understanding does ashwagandha works for anxiety/stress or does ashwagandha reduces anxiety/stress, knowing how to use Ashwagandha for stress and anxiety is important. Ashwagandha is available in the form of supplements, tea, smoothies, and massage oils. 

You can include Ashwagandha supplements into their daily routine as a natural remedy for managing stress, while others find comfort in sipping Ashwagandha-infused tea or including it in their favourite smoothie recipes. 

So, here are some ways in which you can consume Ashwagandha and reap its benefits:

1. Ashwagandha Supplements

The most common and convenient way to include Ashwagandha into your routine is through supplements. These supplements are available in various forms, including capsules, powders, and serums. You can buy Ashwagandha supplements from brands like Himalaya, Ashpveda, Akayu and more as their product is the perfect answer to the fundamental question of “Does ashwagandha reduce anxiety/stress?” Also, it is important to follow the recommended dosage on the product label or consult a healthcare professional for personalized advice.

2. Ashwagandha Tea

Another enjoyable way to consume Ashwagandha for stress relief is by brewing a calming tea. Simply steep Ashwagandha root powder in hot water for 5-10 minutes, strain, and enjoy. You can add honey or lemon for flavour if desired. Drinking Ashwagandha tea in the evening can be a soothing ritual to help unwind before bedtime.

You can add honey or lemon for flavour if desired. Drinking Ashwagandha tea in the evening can be a soothing ritual to help unwind before bedtime. So, if you find yourself wondering, "Does Ashwagandha help with anxiety?" including Ashwagandha tea in your daily routine will give you your answer, while being a delightful and beneficial choice for promoting overall well-being.

3. Ashwagandha Oil for Massage

Ashwagandha oil can be used effectively for self-massage, a practice known as abhyanga in Ayurveda. To enhance its therapeutic benefits, it is advisable to warm the oil before gently massaging it into the skin, focusing on key areas such as the temples, neck, and shoulders. 

The warmth of the oil not only promotes relaxation but also aids in the absorption of Ashwagandha's stress-relieving properties, amplifying its impact on tension reduction. Through the soothing ritual of self-massage, the calming influence of Ashwagandha for stress relief is harnessed, offering a holistic approach to promoting mental well-being and emotional balance. 

Integrating this practice into your routine can become a nurturing self-care ritual, allowing you to unwind and find respite from the pressures of daily life.

4. Ashwagandha in Smoothies or Recipes

Including Ashwagandha for anxiety in your diet is easy by adding it to smoothies, soups, or other recipes. The mild taste of Ashwagandha blends well with various ingredients, allowing you to enjoy its benefits without compromising the flavour of your favourite dishes.

Many individuals have reported positive effects on their stress levels and overall well-being after incorporating Ashwagandha into their daily routines. 

5. Ashwagandha Leaves

Ashwagandha leaves are a natural Ayurvedic option for managing stress and anxiety. Traditionally used for their calming properties, the leaves can be consumed as herbal tea or leaf extract to promote relaxation and mental balance.

Regular intake of Ashwagandha leaves may help support the body’s stress response, reduce mental fatigue, and enhance overall well-being. Their mild and cooling nature makes them suitable for daily use as a gentle stress-relief remedy.

Research suggests that Ashwagandha, an adaptogenic herb, may help regulate the body's stress response by reducing cortisol levels.

 

Other Techniques to Manage Stress And Anxiety

Stress and anxiety, as we have already mentioned, are the most common health conditions every individual experiences. To overcome stress and anxiety, there are various strategies and Ashwagandha supplements to make them manageable.

A few proven and easiest techniques that help overcome stress and anxiety are -

• Limiting alcohol consumption and caffeine,
• Enough 7-8 hours of sleep,
• Regular exercise, at least 5 times a week,
• Meditation,
• Breathing exercises and others.

Conclusion

Stress and anxiety are among the most common mental health concerns, especially during life changes such as starting something new, moving to a new place, or waiting for an important event. In most cases, these feelings are normal and temporary, resolving on their own with time.

Ashwagandha is a well-known Ayurvedic herb for stress relief that helps manage stress and anxiety naturally by reducing cortisol levels, lowering inflammation, improving sleep quality, and supporting GABA levels in the brain. Due to its natural and herbal origin, Ashwagandha is widely considered a safe and effective natural remedy for stress and anxiety.

But, if stress and anxiety persist for a long period and begin to impact daily life, emotional balance, or overall mental well-being, it is important to seek professional help. Early intervention can help develop healthy coping strategies and restore a balanced, stress-free lifestyle.