How To Balance Increased Anxiety During the Fall and Winter With Ayurveda

“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is time for home.” Edith Sitwell

A few weeks ago at one of my networking meetings we asked people to share their most favorite and least favorite seasons.  Any guesses as to what people thought about winter?  Yeah, 100% least favorite for most people.  

As the heat and humidity of summer comes to an end, the days become darker and the air becomes more crisp and cold as the season shifts into fall and then ultimately into winter. Warm sweaters, boots, scarfs and hats make their return from the back of our closets as we crave warm comforting foods and desserts. (YES!)  Winter can also be a wonderful time for self-reflection as we prepare for the new beginnings of spring.  The only problem is that this time of year also means excess cold, feeling overwhelmed and dealing with restless, anxious emotions.  And if you already struggle with anxiety, winter can be an extremely difficult time of year for you.  Thankfully, like with the other seasons, there is something you can do to feel more calm and grounded during the dark days of winter. Here’s how to better manage your health and anxiety during the fall and winter seasons with clarity and ease by applying ayurvedic principles to your daily life. 

What is Ayurveda? 

As I have mentioned in previous blogs, Ayurveda is India’s 5,000-year-old traditional system of medicine that teaches that the body, mind and spirit must exist in harmony for you to be truly healthy and happy.  And this harmony is developed by learning how to be in balance with nature through simple guidelines and practices that are available to every human being, no matter your beliefs, faith, practices, etc.  

According to Ayurvedic principles, everything on the planet is composed of five elements that represent the primary components of all living things.  These five elements are ether (or space), air, fire, water and earth.  Each of the elements then has its own set of qualities that help describe the energies of the element.  Ayurveda teaches 20 qualities that are listed as 10 pairs of opposites.   

And knowing the opposite quality is important because Ayurveda is based on the principles of like increases like and opposites balance.  These two Ayurvedic laws have you first identify which quality is causing you to feel agitated.  Then, choose the opposite quality in order to bring your entire system back into balance.       

These elements are then woven together in different proportions to create three energies, or doshas.  The three doshas are: 

• Vata Dosha (Ether + Air)

• Pitta Dosha (Fire + Water)

• Kapha Dosha (Water + Earth)

During the year, each of the doshas are more present in our environment based on the seasons.  However, instead of winter, spring, summer and fall, Ayurveda has:

• Vata season - represents the months of late fall into winter

• Kapha season - represents the months of late winter and most of spring

• Pitta season - represents the hottest days of the year from late spring through summer.  

The doshas have particular functions in nature (e.g., the weather, seasons, etc.) and for each person they play very important functions in the body and mind.  

The Qualities of Vata 

Since vata dosha is made up of space and air, it is commonly referred to as, “that which moves things”, and governs all movement and communication in your body.  Think sensory intake, talking, breathing, circulation, muscle movements, cellular movements, childbirth, nervous system flow and the movement of thought. Physically, vata governs your nervous system, bones and sense of touch and hearing.  Mentally, it is the navigator of your thoughts, emotions and actions. When vata is in balance, you are able to embrace change and learn easily, you are clear and alert, creative, joyful and open-minded. 

Vata dosha is also considered the “king of all doshas” since without it, the other doshas are unable to move. When Vata dosha is out of balance, the other two doshas fall out of balance as well.  

As fall and winter arrive with cooler, drier and windier qualities, your body and mind start to hold on to these same qualities as well.  In your body you might notice dry skin, cold hands and feet, dry cough, hoarse throat, irregular appetite (think grazing), stiff muscles and joints, and shortness of breath. In your mind, you could notice scattered thoughts, forgetfulness, lack of focus and anxiety.  You could end up having trouble falling asleep or staying asleep.  This is why it can be hard to “slow down” during the winter months because you actually feel less grounded and calm.  

Balancing Your Anxiety During Vata Season 

From an ayurvedic perspective, anxiety is an imbalance in Vata dosha.  There is too much lightness and movement in the mind, which creates erratic thoughts, confusion, worry, obsession, and lack of focus.  When there is too much vata, your nervous system also revs up, which causes the energy in your body to become unstable and scattered, leaving you feeling ungrounded and restless.  

The good news is you can do something about it now that you know opposite qualities will help balance your body and mind, and ultimately reduce your anxiety!  

Here are the Ayurvedic qualities of Vata Dosha: 

• Dry

• Light

• Cold

• Rough

• Subtle

• Mobile

• Clear

So, in order to balance those out, you want to bring more of the opposite qualities of Kapha and Pitta doshas into your daily routine.  These qualities include: 

• Slow

• Dense

• Heat

• Soft

• Static

• Heavy

In order to stabilize the energy of your body and mind, you need to get reconnected to the qualities of earth and water.  Here are some common ways to balance excess vata and release anxiety during fall and winter.  

• Have a daily morning routine. Ideally, wake up before sunrise and drink a glass of room temperature water to properly hydrate your body. Cleanse your senses - brush your teeth, scrap your tongue, wash your face and hands, etc. - to help cultivate clarity in your day.  Consider using sesame oil for self-massage techniques that will warm the body and hydrate the skin.  

• Practice gentle and grounding movements. Practice movements that are rhythmic and even, slow and grounding.  This is a wonderful time of year to practice yin and restorative yoga.  Move your joints and spine every day to allow synovial fluid to hydrate dry joints.      

• Meditate. The practice of meditation is all about connecting to your true self (the witness), noticing when your mind wanders, letting go of that thought and returning to the here and now, again and again.  It’s a wonderful way to train for when you are feeling most anxious.  Since vata is light, airy and subtle, you want to meditate using a more tangible technique.  Consider holding mala beads in your hand while you meditate, or try walking meditation or yoga nidra.  

• Practice Breathing Techniques. Another way to slow down the mind and calm the energy is by focusing on your breath for 3-5 minutes daily. 
  Three-Part breath with Ujjayi:  This is a warming breath.  Take a slow and steady inhale filling the belly, then rib cage and then collarbones with breath.  As you exhale, release from the collarbones, then rib cage and then belly.  While breathing in this way, create a meditative sound by gently constricting the muscles in the throat.

• Spend cozy time with loved ones. During this time of year you might be inclined to stay in and become more introspective.  Although that is a wonderful way to prepare for the new beginnings of spring, too much of it can leave you feeling restless or even depressed.  Connecting with loved ones will bring you joy and warmth during a difficult time of year.  

• Eat a supportive winter diet. You probably notice that your cravings shift in fall and winter.  You might want warmer, dense foods and hot liquids which is your body’s way of saying “warm me up please!” during the frigid days of winter. You might also notice your appetite increases. Eat warm, cooked, easily digestible meals such as stews, soups, basmati or brown or wild rice, and cooked root vegetables.  You want to avoid uncooked and raw salads, fruits and vegetables.  To learn more about what you should eat in vata season, check out John Doulliard’s Winter Grocery List.    

So there you have it!  You now know why autumn and winter may leave you feeling more scattered or anxious and what you can adjust in your daily life to optimize your health!  As someone who shares in the struggles of an overthinking mind, I know that these vata-pacifying suggestions listed above will help to bring warmth, calm and groundedness into your daily life during the fall and winter season.  

If you are interested in practicing a meditation that will slow down your overthinking mind and ground your energy, download my FREE 10-minute Body Scan Meditation today to help you let go of your stressors and feel at ease.