If you’ve felt more wired and tired lately, you’re not alone. Between traffic, deadlines, caring for family, and the “always on” pace of Malta life, stress seeps into sleep, digestion, mood, and energy. Ayurveda—often called the “science of life”—offers a grounded way to reset without overhauling your routine: small, consistent habits that support your body’s natural rhythm.
A quick map of stress (the Ayurvedic way)
Ayurveda says we’re each a unique mix of five elements—space, air, fire, water, earth—expressed through three mind-body types, or doshas: Vata (movement/nervous system), Pitta (digestion/focus), and Kapha (stability/structure). In balance, we feel creative, sharp, or calm; under stress, Vata may become anxious and scattered, Pitta irritable and inflamed, Kapha heavy and stuck. Knowing your current pattern helps you choose the right reset.
Morning: set the tone, don’t “check-in” to stress
Before touching your phone, take 10 slow breaths, feeling the rise and fall of your belly. This simple pause signals safety to your nervous system and steadies the day. Sip warm water or a gentle CCF tea (cumin, coriander, fennel) to wake up digestion and reduce bloating—soothing across all types and easy to keep on your desk or in your bag.
At work: micro-resets beat marathon willpower
Stress often spikes between emails and meetings. Try this tiny stack: inhale 4, hold 4, exhale 6—three rounds—then take a 60-second seated forward fold to soften the hips and low back. In Ayurveda terms you’re reducing “wind” (Vata) and “heat” (Pitta), while inviting grounded focus. Even more powerful: pause before meals for three slow breaths. You’ll digest better and avoid the afternoon crash.
Evening: land the day so sleep can do its job
Swap doom-scrolling for a 5-minute ritual: dim lights, rub a little warm oil into your feet or shoulders (abhyanga), and sip a small cup of golden milk—milk (dairy or almond/oat) warmed with turmeric and a pinch of black pepper; optional cinnamon, cardamom, ghee, or a touch of honey. This classic Ayurvedic wind-down calms the nervous system, supports digestion, and builds ojas, your deep vitality “battery.”
Match the reset to your pattern (3 quick guides)
- If you feel wired, anxious, can’t switch off (Vata): prioritise warmth and routine—regular mealtimes, warm meals and drinks, light oil massage, early nights. Keep breath slow and steady; skip high-intensity late-night workouts.
- If you feel hot, irritable, driven then depleted (Pitta): cool the system—step away from screens at night, add bitter greens and mint tea, swap competitive workouts for calming movement. Aim for a tech-light evening wind-down.
- If you feel heavy, stuck, unmotivated (Kapha): build momentum—morning walks, lighter dinners, spices like ginger, and an upbeat playlist to start the day. Keep portions moderate and seek sunlight early.
The power of one tiny commitment
Big overhauls fizzle; small rituals stick. Choose one daily action for the next week—three mindful breaths before meals, golden milk three evenings, or a brisk 10-minute walk at lunch—and write down why it matters to you. This simple intention step is what turns ideas into a felt change.
When to seek support
Because stress shows up differently in each body, personalisation helps. An Ayurvedic consultation can map your current state, refine food and routine, and add targeted practices (like abhyanga or breathwork) that match your life—so the changes actually last.
Small, steady steps are enough. Begin with a breath, a warm cup, and a kinder evening. Your system knows how to rebalance—Ayurveda simply helps you remember the way back.
Sara Klimper is the founder of RAY Healing, Msida
