Understanding stress and anxiety
Stress is the body's natural response to pressure. In short bursts it can help you focus. When pressure goes on for weeks or months, though, it can show up as tension, headaches, poor sleep, irritability, low energy, a racing heart or an upset stomach. Anxiety is a feeling of worry or fear that can be mild or severe; when it is strong, lasts a long time or gets in the way of daily life, it may be an anxiety disorder that needs professional care.
The World Health Organization estimates that anxiety disorders are among the most common mental-health conditions worldwide.
Everyday factors that add to stress
- Long working hours, deadlines and commuting.
- Poor or irregular sleep.
- Too much caffeine, alcohol or screen time.
- Little physical activity or time outdoors.
- Money, family or relationship worries.
- Living with pain or a long-term illness.
How natural care may help
Yoga has a long tradition of practices that calm the body and mind, and modern research suggests some of them may help. At Arogyam Sutra, a stress-care plan may include:
- Breathing practices (pranayama). Slow breathing, anulom vilom and bhramari. See our pranayama guide.
- Gentle yoga. To release physical tension. See Yoga Therapies.
- Meditation. See Meditation.
- Yoga nidra. Guided deep relaxation. See Yoga Nidra.
- Counselling. A confidential space to talk. See Counselling.
- Calming therapies. Such as shirodhara, abhyanga and kansa thali.
- Daily routine. Regular sleep, meals and time for rest. See our dinacharya guide.
A two-minute calming breath
- Sit comfortably and relax your shoulders.
- Breathe in gently through the nose for a count of four.
- Breathe out slowly through the nose for a count of six.
- Repeat for about ten rounds, keeping the breath soft and easy.
What the research says
NCCIH reports that meditation, mindfulness, yoga and relaxation techniques may help reduce symptoms of anxiety and stress for some people, generally with modest effects. They are safe for most people and work best when practised regularly. Natural care at Arogyam Sutra is complementary. Please keep seeing your doctor, keep taking prescribed medicines, and tell the clinic about every medicine and supplement you take.
Further reading
Frequently asked questions
Can yoga cure anxiety?
The clinic does not claim to cure anxiety. Yoga, breathing and meditation may help many people feel calmer and cope better, and work well alongside the care of a doctor or mental-health professional.
Which breathing practice is best for stress?
Slow breathing with a longer out-breath is a simple, safe start. Anulom vilom and bhramari are traditional practices your teacher can show you. Avoid forceful practices such as kapalbhati if you feel anxious or have high blood pressure, unless your teacher advises otherwise.
Do I need a referral for counselling?
No referral is needed to book a counselling session at the clinic. If you are already seeing a psychiatrist or psychologist, please let them and the clinic know.
Can I continue my anxiety medicines?
Yes. Please do not stop or change mental-health medicines without your prescribing doctor. Natural practices are offered alongside your treatment.
Help with stress & anxiety in Vasant Kunj, New Delhi
Arogyam Sutra is a nature cure and naturopathy clinic in Vasant Kunj, New Delhi. Consultations and therapies take place at the clinic, and you can request a time online, call or send a WhatsApp message.
Sector C 9, Library, Near Community Center, Vasant Kunj, New Delhi 110070
Get directions +91 99589 11321 · +91 98686 76595Contact page and mapClinic timings
- Monday – Friday
- 10:00 am – 2:00 pm · 5:00 pm – 9:00 pm
- Saturday & Sunday
- 10:00 am – 2:00 pm · 4:00 pm – 8:00 pm