Finding ‘Shanti’: Old Indian Advice for Dealing with Anxiety in a Modern World
In today’s fast-paced world, where the demands of dharma (duty), artha (prosperity), and kāma (desires) often clash, the ancient problem of Chinta (anxiety/worry) shows up as sleepless nights, a racing manas (mind), and a deep-seated asthira (unease). Even though these outside pressures are a normal part of life, or samsara, our ancient seers have always given us a way to find peace within.
The Bhagavad Gita (2.14) says that when the senses touch their objects, they make heat and cold, pleasure and pain; they come and go. The path to true wisdom is to put up with them without getting upset.
Chinta (Anxiety) vs. Tapas (Stress): Clearing Up the Inner Storm
Before we look at the solutions, let’s figure out what the problem is.
Chinta (Anxiety) is a constant worry that doesn’t always have a reason. It is what is left when the exact cause of a problem is not clear. This is similar to what Buddhists call “Dukkha,” which means “unsatisfactoriness.” Stress, on the other hand, comes from clear outside pressures, like a project deadline (karma) or a family obligation, and usually goes away once the problem is solved.
Both have physical symptoms, like sweating, a fast heartbeat, and stomach problems (which Ayurveda says are often caused by an imbalance of Vata dosha). A little bit of Tapas (spiritual discipline involving practices like meditation, fasting, and self-purification to gain spiritual growth, self-control, and inner strength) can be a good thing, but when it turns into too much Chinta, it throws off our inner balance and purity, or sattva.
When is Chinta Too Much? Seeing the Imbalance
When anxiety turns into a disorder, it means that the Rajas guna (quality of passion and agitation) has taken over the mind. It causes too much fear, messes up daily life, and makes people feel out of control. Our scriptures identify various factors that increase vulnerability:
- Samskaras (Impressions from past experiences): Trauma from childhood leaves lasting marks
- Ahankara (Egoistic identification): A way of coping that is too focused on the ego
- Karma-Sanyam: Imbalance – not balancing work and life duties
- Sangha (Community) Lack: Not having a supportive social and spiritual community.
Chronic Chinta that isn’t treated can mess with our mental prakriti (nature) and cause physical problems, just like Ayurveda says that a disturbed mind is the cause of all disease.
How to Deal with Anxiety Right Now: Help from the Wise
These techniques, which come from yoga and Buddhism, can help you get back to normal right away when you’re feeling anxious:
- Pranayama (Breath Control): Shut your eyes. Take a deep breath through your nose, hold it for a second, and then let it out slowly and completely, using your diaphragm. This directly calms the prana (life force) and the nervous system.
- Do Anga Sanchalana (Simple Stretches): Gently stretch your neck, shoulders, back, and jaw for a few minutes. This lets go of physical tension (deha dukha), which is often a sign of mental tension. This is a simpler version of the warm-up exercises for yoga asanas.
- Do Vichara (Self-Inquiry): Use logic to fight your anxious thoughts. “Is this thought completely true?” you should ask yourself. Is it going to last? This is a fundamental practice of Jnana Yoga (the path of knowledge) and corresponds with the Buddhist practice of scrutinising the transient and void essence of phenomena.
- Bhavana (Visualisation): Picture a peaceful place, like the banks of the Ganga at dawn, a quiet temple, or the face of a god or guru you love. To bring back the shanti (peace) that goes with it, remember the smells and sounds, like the smell of incense and the sound of bells.
- Listen to Mantra or Spiritual Music: Listening to calming bhajans, chants of “Om Shanti,” or Vedic mantras can help you stop thinking about stressful things and start feeling good, which can make you feel more peaceful and happier.
How to Get Long-Term Shanti: The Yogic and Buddhist Way
Long-term anxiety management is a disciplined sadhana (spiritual practice) that makes life healthier and more balanced.
- Put the Shariram (Body) First
A calm mind needs a healthy body. Ignoring your mental health makes it worse.
- Diet (Ahar): Eat a Sattvic diet, which includes fresh, healthy, and lightly cooked foods that calm the mind. Stay away from foods that are Rajasic (too stimulating) or Tamasic (stale). Ayurveda says that the best way to get energy and clear your mind is to eat according to your dosha.
- Activity (Vyayama): Doing Yoga Asanas on a regular basis releases endorphins that make you feel better and brings your body and mind into balance. Walking in nature every day is also a very good thing to do.
- Sleep (Nidra): Ayurvedic texts say that sleep is one of the three pillars of health and that the body needs 7–9 hours of sleep each night to heal itself.
- Build Sattvic Habits One at a Time
- Writing in a journal (Lekhanam): Svadhyaya (self-study) is writing down your thoughts. It gives you a new way of looking at things by helping you find vrittis (changes in your mind) and triggers.
- Satsangh (Good Company): Spend time with people who make you feel good and help you grow spiritually. The Bhagavad Gita (17.15) talks about speech that is calm, honest, and pleasant. Make friends with people like that.
- Avoid intoxicants: Don’t smoke, drink alcohol, or drink too much coffee. They are Tamasic and make it harder for the mind to be clear, which makes anxiety worse over time.
- Look for Parayana and Siksha (Teaching and Guidance)
If you can’t help yourself, asking for help is a sign of wisdom. For this reason, ancient India had the Guru-Shishya parampara. Some modern equivalents are provided by psychologists and therapists:
- Manonigraha (Cognitive Therapies): Cognitive Behavioural Therapy and other techniques like it are based on the ideas of Abhidharma in Buddhism, which helps break down bad thought patterns.
- Drishtanta (Exposure Therapy): Facing your kleshas (afflictions) with courage is like gradually exposing yourself to things that make you anxious, as you would in a controlled spiritual practice.
- Kshama and Titiksha (Acceptance and Commitment): Counselling that helps people accept things as they are is very similar to the Buddhist practice of accepting things as they are and the Vedic ideal of Titiksha (forbearance).
You can go from just dealing with anxiety to building an unshakeable foundation of inner peace, or “Shanti,” by using these timeless strategies from the land of the Vedas and the Buddha. This will change your journey through this world from one of fear to one of mindful purpose.
Want to start your journey toward peace and balance? Take the first step by getting in touch with a therapist.
Your therapist will prepare you for your onward progress by cleaning away existing samskaras (opinions, perceptions and beliefs born from your experiences). As the way clears, the road to a joyful existence becomes easier to tread.
Click www.hopetrustindia.com for an online appointment with a therapist.