Cool Down Fast: 10 Simple Ayurvedic Fixes for Summer Stress
- Belinda Baer
- May 16
- 6 min read
Summer brings longer days, abundant sunshine, and the hustle of packed schedules.
But for many, this season of light can also trigger what Ayurveda recognizes as an imbalance of Pitta dosha—leading to summer stress.
The good news?
Ayurveda, the 5,000-year-old system of natural healing from India, offers simple remedies to manage and soothe summer stress.
In this post:
Understanding Summer Stress Through Ayurveda
In Ayurveda, summer is governed by Pitta dosha, which is composed of the fire and water elements.
Pitta governs digestion, metabolism, and transformation.
During summer, the heat increases the fire element in our environment and our bodies, making us more prone to irritability, impatience, inflammation, and burnout—classic symptoms of summer stress.
When Pitta is in excess, it can manifest as:
Mental agitation or emotional outbursts
Overheating or skin issues like rashes
Digestive disturbances such as acidity or diarrhea
Fatigue despite longer days and sunshine
Practices for Reducing Summer Stress
Ayurveda teaches that to balance Pitta and reduce summer stress, we must embrace cooling, calming, and grounding practices.
1. Start with the Mind: Cool the Mental Fire
The mind is often the first place where summer stress appears.
You may feel more reactive, short-tempered, or overwhelmed.
Ayurvedic Tips:
Brahmi (Bacopa Monnieri):
This adaptogenic herb supports mental clarity and reduces anxiety.
A daily tea can provide significant mental ease.
Athreya Herbs, one of my favorite suppliers of Ayurvedic products, offers powdered Organic Brahmi:
Click the image to purchase from Athreya Herbs.
Nasya Therapy:
Applying a few drops of Brahmi ghee or coconut oil into each nostril daily helps cool the mind and calm the nervous system.
Check out this Brahmi Ghee from Athreya Herbs:
Pranayama (Breathwork):
Sheetali and Sheetkari are cooling breathing techniques that soothe both body and mind, relieving heat and agitation from summer stress.
Learn more about these Pranayama techniques in this post.
2. Eat to Pacify Pitta
Diet is a cornerstone of Ayurvedic healing.
What you eat can either inflame or relieve summer stress.
Foods to Favor:
Cooling fruits like melons, cucumbers, pears, and sweet berries
Light grains such as rice, quinoa, and barley
Herbs and spices like cilantro, mint, fennel, and coriander
Ghee: A cooling fat that supports digestion without heating the body
Foods to Avoid:
Spicy, sour, or salty foods
Fermented foods like vinegar or aged cheeses
Excess caffeine or alcohol
Try a refreshing Ayurvedic drink like rose petal or hibiscus tea, both of which calm the Pitta dosha and help you stay centered in the face of summer stress.
Check out this post about Ayurvedic Recipes for Pitta Dosha:
3. Hydration as a Healing Tool
Dehydration is a hidden trigger for summer stress.
As the heat rises, we lose more fluids through sweat, and Pitta becomes aggravated.
Ayurvedic Hydration Tips:
Infuse water with cucumber, mint, lime, or fennel seeds
Avoid iced beverages; instead, opt for room-temperature or slightly cool drinks
Drink coconut water—a natural Pitta pacifier full of electrolytes
Hydration isn't just about water intake; it's about helping the body absorb and retain moisture.
A natural Ayurvedic electrolyte drink can help quench dehydration.
Try this one:
4. Skin & Body Rituals for Summer Stress
Ayurveda views the skin as a mirror of internal balance.
In summer, high Pitta may manifest as acne, rashes, or inflammation.
Relieving summer stress requires caring for the skin, too.
Try These Rituals:
Abhyanga (Self-Oil Massage):
Use coconut oil or Pitta-balancing oils like Brahmi Oil or Kshirabala Oil.
Massage in the morning to calm the nerves and nourish the skin.
Aloe Vera Gel:
Apply it post-sun exposure to soothe irritation.
Rose Water Spritz:
Keep a bottle of Rose Water in your bag and spray your face throughout the day for instant calm and refreshment.
These practices help your skin glow while lowering the body's response to summer stress.
5. Balance Your Daily Routine
A scattered schedule can fuel summer stress.
Ayurveda places great importance on Dinacharya—a consistent daily routine.
Routine brings calm to the chaos.
Build Structure with These Tips:
Wake early, around 6 am, before the heat rises
Avoid intense workouts in the midday heat; opt for gentle yoga or evening walks
Eat your largest meal at lunchtime, when digestive fire is strongest
Wind down before 10 pm to prevent overstimulation of the nervous system
Following nature’s rhythm is one of the most potent ways to reduce summer stress.
Align your body clock with the sun, and you’ll feel grounded and energized.
6. Herbs That Help with Summer Stress
Ayurveda offers an incredible pharmacy of herbs that cool, calm, and restore the nervous system.
Always be sure to consult with your Ayurvedic Practitioner for use and dosage specific to your needs.
Top Picks for Summer Stress Relief:
Shatavari: A soothing adaptogen that supports hydration, hormonal balance, and mental calm
Try Organic Shatavari Powder from Athreya Herbs:
Click the image to purchase from Athreya Herbs.
Guduchi (Amrit): A powerful immunity booster and detoxifier that cools systemic inflammation.
Organic Guduchi can be purchased from Athreya Herbs:
Click the image to purchase from Athreya Herbs.
Brahmi: An excellent tonic for the mind, it can relieve stress.
Organic Brahmi Powder is available at Athreya Herbs:
Click the image to purchase from Athreya Herbs.
Formulations like Pitta-balancing teas or chyawanprash (in small doses) can offer day-long support against the heat and stress of summer.
7. Sleep: Your Nightly Reset Button
Sleep is the most restorative tool against summer stress.
Yet, summer’s long days and increased social activities can throw off your sleep rhythm.
Sleep Support Tips:
Keep your bedroom cool, dark, and quiet
Drink warm milk with cardamom, rose, and just a pinch of nutmeg (nutmeg is heating, but excellent for sleep) before bed
Practice moon salutations or gentle yoga to unwind
Avoid screens at least one hour before sleep
When sleep becomes deep and regular, the body naturally sheds layers of accumulated summer stress.
Pick up some more sleep tips in this post:
8. Embrace Nature's Medicine
Summer is a beautiful time to reconnect with nature—but avoid overexposure to direct sun and heat.
Ayurveda encourages us to stay in the shade, walk barefoot on grass, and immerse ourselves in water—all of which dissipate the intense energy associated with summer stress.
Make time for:
Evening walks under the moonlight
Gardening or gentle nature work
Swimming in natural bodies of water (when possible)
These grounding practices harmonize the body and mind, reducing the impact of heat, hustle, and pressure.
9. Emotional Cooling Techniques
Ayurveda sees emotional health as vital.
Summer stress often stems from overcommitment and emotional overload.
Try these:
Journaling your thoughts each morning
Some journaling ideas may include:
Where do I tend to overcommit myself?
How can I say "no" more often today?
What am I trying to control that is only creating stress?
Practicing gratitude or affirmations with a focus on peace and patience
Cooling mantras like "Shanti" (peace) or "Soham" (I am that)
When emotions are processed regularly, they don’t build up and manifest as summer stress in the body.
10. Simplify to Thrive
One of the most Ayurvedic things you can do to beat summer stress is to simplify.
This season, strip back the excess and focus on what truly nourishes you.
Declutter your schedule
Say no when needed
Prioritize restorative over performative
Summer is a time for lightness—not just physically, but emotionally and mentally as well.
Ayurveda invites you to live in tune with nature, not in opposition to it.
Final Thoughts
Summer stress doesn’t have to be inevitable.
By recognizing its signs and applying Ayurvedic principles, you can transform this season from one of burnout to one of balance and vitality.
Whether it’s adjusting your diet, incorporating calming herbs, or simply slowing down, every step you take toward Pitta balance will reduce summer stress at its root.
This summer, choose coolness over chaos.
With Ayurveda as your guide, you can embrace each sunny day with greater clarity, calm, and joy.
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