If I could go back and tell my younger self that peace of mind isn’t only found by making money or having a good gym workout, but sometimes just by enjoying the noisy sounds of a busy household, he wouldn’t have believed me. This article is about that life lesson.
In this “Life Playbook” entry, I’m looking back at a recent Saturday afternoon where I let the ordinary sounds of my family living their lives spiral me into a “blah” mood. Something I’ve learned over the years it that there’s a specific kind of silence we often chase that doesn’t actually exist. Try though I might, I sometimes fall into this trap, but when I’m at my best I remind myself that the noise that irritates us is actually the heartbeat of our greatest legacy.
As a ‘driver’ personality, I sometimes equate ‘peace’ as a mindset I can achieve ONLY by checking every box on a to-do list and ending the day with a quiet household. I could just finish my chores early… If I can just get the gym… If I can help everyone get their homework done… If… If… If… THEN I can finally relax.
But my perception of a “perfect” day is often a trap — the very sounds that sometimes irritate us are actually the heartbeat of a life well-lived.
The “Blah” Day
Recently, I had what should have been a great Saturday. I finished my morning chores early and the gym was a great option. Even better my boys were around for some basketball shooting or baseball catch. Or maybe we could have cooked dinner together. But instead of leaning into that abundance, I let a wave of laziness take over and spent the afternoon laying in bed doing Sudoku, watching TV, and spiraling into a late nap. None of which made me feel better.
I was jolted about of my nap by the ‘click clack bang’ sounds of my wife in the next room . She was simply doing her own chores and moving things around in her closet, but in my downward spiraling mood, those ordinary sounds felt like an assault on my peace. The sounds of my boys whooping in the driveway playing ball with their friends, further frayed my nerves. I felt the anxiety rise – followed closely by a heavy blanket of depression because I hadn’t “used” my free time “correctly.”
What did I do? I stayed in my room watching TV and self-medicated with a drink and some mindless snacks. I told myself it would quiet the noise in my head – it didn’t work.
What I missed that day a failure to recognize that “peace” isn’t the absence of noise—it’s the presence of perspective.
The Illusion of the “Quiet Life”
If I could go back and tell myself one thing, it would be this: The “click-clack” of your wife in the other room and the “hooting” of your boys sports aren’t distractions from your life. They ARE your life.
We spend so much of our time “laboring for the wealth of this world,” thinking that financial freedom or a perfectly ordered home will finally bring contentment. We sometimes treat our family’s needs and even their mere presence as hurdles to jump over so we can get to ‘our’ goals. But true riches aren’t found in the silence of a finished to-do list; they are grown in the “memorable moments” that often look like interruptions.
When you feel that irritation rising because the house is “loud” or your plans for a “perfect” productive day have shifted into a “blah” afternoon, remember that you are currently living the days you will one day look back on with a bittersweet ache. The anxiety I felt from those “click-clack” sounds was really just my own internal resistance to the “Tao” or the flow of the moment. I was trying to control the environment rather than being grateful for the people in it.
Don’t Miss the Chance to ‘Reset’ the Day
When you find yourself spiraling into that “off” mood—where you’re too tired to move but too restless to relax—you need a circuit breaker.
On that day, I asked myself later…
Could going to the gym have ‘reset’ the day?
Could playing with my kids increased my joy?
Could helping my wife with her chores, brought me happiness?
The answer is almost always YES – well maybe not doing the chores, but hey nobody is perfect right? Even still, the point is that going to the gym (for example) isn’t about the calories burned, but the fact that movement changes your state of mind. When you move your body, you move the stagnant energy that allows anxiety and depression to take root.
When the “noise” of life gets too loud, the solution isn’t to demand silence. The solution is to change your own frequency. Whether it’s a quick workout, a walk with your spouse, or choosing a “Now Moment” with the kids over a mindless snack and a beer, the fact is that you have the power to course-correct.
That Helpful Dad’s Pocket Guide: The Golden Rules for Household Peace
The 10-Minute Movement Rule: If you’re feeling “off” or irritable, don’t give up and lie down to wallow. Move for 10 minutes—walk, lift, or stretch. Movement is the best medicine for a “blah” mood.
Reframe the Noise: Next time you hear the “click-clack” of your family, stop and say a quick prayer of gratitude. That noise means you aren’t alone.
Audit Your “Self-Medication”: If you’re reaching for a drink or a snack because you’re “sensitive” or “anxious,” you’re just borrowing trouble from tomorrow. Choose a “vibrant life” choice instead – one that brings a smile to your face.
Prioritize the “Five Good Minutes”: Even on a bad day, you can find five minutes to truly connect with your kids or spouse. These golden minutes can anchor the day in what matters most.
The Legacy Life Call to Action.
Listen, life is fleeting. Don’t waste another afternoon being “too sensitive” to the sounds of the people you love living their lives.
Your Action Step Today: Go to the “noisiest” part of your house—wherever the kids are playing or your spouse is working—and instead of asking them to quiet down, join them for five minutes. Ask about their day, give a hug, or just sit in the “click-clack” and be grateful you’re there to hear it.
In the long run, that’s the only thing that’s going to matter and you’ll be glad you added to the noise!
Are you familiar with Ashwagandha? If not, you might want to learn about it – especially if you or someone in your family is having challenges with maintaining a positive mental outlook. In this article we’ll explore the basics about Ashwagandha and learn about its mental health benefits – including a story from my family about how it helped our teenage son. Links to learn more are provided. I’ll also give you a list of some of the specific Ashwagandha supplements we’ve been using in our family if you want to check the out for yourself.
What is Ashwagandha?
Ashwagandha is a revered herb in traditional Indian medicine and has been used for centuries to promote overall health and longevity. Also known as Withania somnifera or Indian ginseng, Ashwagandha is a cornerstone of Ayurveda, the ancient system of medicine from India. In recent years, it has garnered significant attention in the scientific community, particularly for its potential benefits in combating depression and enhancing mental health. This article delves into the properties of Ashwagandha, its historical use, and its modern-day applications, focusing on its role in mental health and depression management.
Historical Context and Traditional Use
Ashwagandha’s roots can be traced back over 3,000 years, where it was used to rejuvenate and enhance vitality. In Sanskrit, “Ashwagandha” means “smell of the horse,” suggesting that the herb imparts the vigor and strength of a horse. It has been traditionally used to treat a myriad of conditions, from physical fatigue and weakness to psychological disorders such as anxiety and insomnia.
The herb is classified as an adaptogen, a natural substance that helps the body adapt to stress.
Adaptogens are known to stabilize physiological processes and promote homeostasis, making them effective in managing stress-related conditions.
Ashwagandha’s adaptogenic properties have made it a popular remedy in modern herbal medicine, particularly for its purported benefits on mental health.
Chemical Composition and Mechanisms of Action
Ashwagandha contains several bioactive compounds, including withanolides, alkaloids, choline, fatty acids, amino acids, and a variety of sugars. The withanolides, particularly withaferin A and withanolide D, are considered the primary active compounds responsible for its medicinal properties. These compounds exhibit a range of pharmacological activities, including anti-inflammatory, anti-tumor, anti-stress, antioxidant, immunomodulatory, and neuroprotective effects.
The herb’s impact on mental health is thought to stem from its ability to modulate the hypothalamic-pituitary-adrenal (HPA) axis and balance cortisol levels, which play a crucial role in the body’s response to stress. By regulating the HPA axis, Ashwagandha helps reduce the levels of cortisol, the primary stress hormone, thereby mitigating stress and its associated symptoms.
Ashwagandha and Depression
Depression is a complex mental health disorder characterized by persistent sadness, loss of interest in activities, and a range of emotional and physical problems. It can result from various factors, including genetic predisposition, biochemical imbalances, and environmental influences. Traditional treatments for depression often include psychotherapy and pharmacotherapy, but these are not always effective for all patients and can come with significant side effects.
Ashwagandha offers a promising complementary approach to traditional treatments. Several studies have explored its antidepressant effects, with findings suggesting that it can effectively alleviate symptoms of depression.
Scientific Evidence
Reduction of Cortisol Levels: Chronic stress and elevated cortisol levels are strongly linked to depression. A study published in the “Journal of Clinical Psychiatry” found that Ashwagandha supplementation significantly reduced cortisol levels in chronically stressed adults. This reduction in cortisol was associated with a significant decrease in symptoms of depression and anxiety.
Neurotransmitter Modulation: Ashwagandha has been shown to influence the levels of neurotransmitters in the brain, including serotonin and gamma-aminobutyric acid (GABA). Serotonin is often referred to as the “feel-good” neurotransmitter, and its imbalance is a well-known contributor to depression. GABA, on the other hand, has a calming effect on the nervous system. By modulating these neurotransmitters, Ashwagandha can help improve mood and reduce anxiety.
Neuroprotective Effects: Oxidative stress and inflammation are known to play a role in the pathophysiology of depression. Ashwagandha’s antioxidant properties help protect the brain from oxidative damage, while its anti-inflammatory effects further contribute to its antidepressant benefits. A study in the “Journal of Ethnopharmacology” demonstrated that Ashwagandha reduced oxidative stress markers and inflammation in animal models, leading to improved mood and cognitive function.
Enhancing Sleep Quality: Poor sleep quality is both a symptom and a contributing factor to depression. Ashwagandha has been traditionally used to promote restful sleep. Clinical trials have shown that it can improve sleep quality and reduce insomnia, which can have a significant positive impact on mood and overall mental health.
Ashwagandha and Anxiety
Anxiety often coexists with depression, and managing it is crucial for overall mental health. Ashwagandha’s anxiolytic (anxiety-reducing) properties further enhance its potential as a holistic treatment for mental health issues.
Scientific Evidence
Stress and Anxiety Reduction: A double-blind, placebo-controlled study published in the “Indian Journal of Psychological Medicine” evaluated the effects of Ashwagandha on stress and anxiety. The study involved 64 subjects with a history of chronic stress. The group that received Ashwagandha reported a significant reduction in stress and anxiety levels compared to the placebo group. The reduction in stress was also associated with improved overall well-being and quality of life.
Comparative Studies with Conventional Anxiolytics: Another study compared the efficacy of Ashwagandha with that of a common anxiolytic drug, lorazepam. The findings indicated that Ashwagandha was equally effective in reducing anxiety, with the added benefit of fewer side effects. This suggests that Ashwagandha could be a viable alternative for those who experience adverse effects from conventional medications.
Adaptogenic Benefits: By acting as an adaptogen, Ashwagandha enhances the body’s resilience to stress, which is a significant factor in the development of anxiety. Regular use of Ashwagandha has been shown to improve the body’s stress response, thereby reducing the likelihood of anxiety disorders developing in response to chronic stress.
Ashwagandha Supplementation
Dosage and Side Effects
The therapeutic dosage of Ashwagandha can vary depending on the form of the supplement and the specific health condition being targeted.
It’s important to include a discussion with your medical provider BEFORE taking any supplements like this.
Common dosages range from 300 to 600 mg of standardized Ashwagandha extract taken once or twice daily seem to be the norm. It is essential to choose high-quality supplements from reputable manufacturers to ensure safety and efficacy.
Ashwagandha is generally considered safe for most people when taken in recommended doses. However, some individuals may experience mild side effects such as gastrointestinal upset, headaches, or drowsiness. You really need to consult a healthcare provider before starting any new supplement, especially for pregnant or breastfeeding women, individuals with autoimmune diseases, or those taking other medications.
Integrating Ashwagandha into Mental Health Regimens
Given its multifaceted benefits, Ashwagandha can be considered for integration into a broader mental health regimen to support emotional well-being and combat depression. Here are some strategies for incorporating Ashwagandha into daily life:
Supplementation: Taking Ashwagandha supplements in the form of capsules, tablets, or tinctures is a convenient way to ensure consistent intake. It is important to follow the dosage recommendations provided by the manufacturer or healthcare provider.
Herbal Teas: Ashwagandha root powder can be used to make herbal teas. Combining it with other calming herbs such as chamomile or lavender can enhance its relaxing effects and promote better sleep.
Functional Foods: Adding Ashwagandha powder to smoothies, soups, or other foods is an easy way to incorporate it into the diet. This approach can be particularly beneficial for those who prefer not to take capsules or tablets.
Ayurvedic Practices: Integrating Ashwagandha with other Ayurvedic practices such as yoga, meditation, and a balanced diet can amplify its benefits. Ayurveda emphasizes a holistic approach to health, and combining these practices can support overall mental and physical well-being.
How Ashwagandha Helped My Family
Our teenage son was always a happy kid growing up with lots of friends and never any behavioral problems. Unfortunately middle school was particularly challenging for him – and it didn’t help matters that middle school for him was impacted by Covid (and the associated lockdowns and facemask craziness), nor that he changed schools mid-year in 7th grade (to escape said facemask insanity). He battled depression and anxiety during his middle school years. We worked with various mental health professionals to try to help him.
We were lucky enough to have him complete a comprehensive neuropsychological and educational evaluation. As a result of those tests we learned a few things – first it was discovered that he has ‘superior intelligence’ (1 point shy of ‘genius’). We also gained a better understanding of his psychological profile and learned numerous strategies to help him better understand himself and his individual mental health triggers.
Knowing the terrible side effects and questionable efficacy of pharmaceutical medicines for depression and anxiety, we were averse to getting our son dependent on long-term drug therapy. Thankfully we had mental health professionals who were able to suggest alternative therapies to help him – including counseling, cbt therapy, physical exercise, and various herbal supplements – including ashwagandha.
Over time lots of things helped our son – including the counseling and cbt therapy, but among everything the two most ‘efficacious’ over the long run have been physical exercise and ashwagandha.
The good news is that our son is now in high school and doing fantastic in school, friendships, and life. We’re grateful for all those who helped him and we’re also grateful that we worked with mental health providers who didn’t push pharmaceuticals as the ‘only way’ and instead suggested ashwagandha. I realize our story is only a sample size of ‘1’ but if you do a bit of research you’ll see our success story is only one among MANY. I hope that by sharing, this info may help you too.
As a side note, I tried ashwagandha myself – both for its mental health and physical fitness benefits. And guess what? It helped me too! When i take ashwagandha I noticed a slight increase in positive mood/demeanor and a bit of energy boost for my workouts. I like using ashwagandha powder in my shakes and smoothies or mixing it with my pre-workout drink. It’s good stuff!
Links to learn more:
Here are five scholarly articles that support the benefits of Ashwagandha, particularly in relation to mental health and combating depression:
“Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review” – MDPI
“Ashwagandha in brain disorders: A review of recent developments” – ScienceDirect
“Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study” – Hindawi
“Proven Health Benefits of Ashwagandha” – Healthline
Is Ashwagandha Right for You?
Ashwagandha’s potential in supporting mental health and combating depression is supported by both traditional use and modern scientific research. Its ability to reduce cortisol levels, modulate neurotransmitters, protect against oxidative stress, and improve sleep quality makes it a valuable ally in the fight against depression and anxiety. It may be something to consider if you or someone in your family is battling mental health challenges.
While Ashwagandha should not be seen as a standalone treatment for severe mental health disorders, it can be a powerful complementary therapy. Integrating Ashwagandha into a comprehensive mental health strategy that includes conventional treatments, lifestyle modifications, and other holistic practices can provide a balanced approach to managing depression and enhancing overall well-being.
As research continues to uncover the full extent of Ashwagandha’s benefits, this ancient herb remains a promising natural remedy for modern mental health challenges. With its rich history and growing body of scientific support, Ashwagandha stands out as a beacon of hope for those seeking natural ways to improve their mental health and quality of life.
Ashawganda supplements to consider:
Consult your healthcare professional before adding any of these to your regimen. If you have done that and you feel ashwaganda supplements are right for you, check out these products…
Himalaya Organic Ashwagandha Caplets – this is the one my son uses. He takes 1 caplet a day before school days and it’s really helped. I really like the SMALL tablets this brand offers.
That Helpful Dad 