3 Hidden Forces Controlling Your Mood and Energy—How to Master Them For Wellbeing

The Mind’s Unseen Currents

Have you ever wondered why some days you wake up feeling clear and energised, while on others, you’re weighed down by fatigue or anxiety?

Your emotions and energy levels aren’t random. They follow patterns—shaped by hidden forces constantly at play in your life.

What if a simple understanding—with profound, life-changing implications—could help you regain control of your thoughts and emotions?

Ancient wisdom offers a profound yet simple insight: Ayurveda, an Indian system of healing, describes these forces as the three Gunas—dynamic energies influencing your mind, body, and emotions.

When these energies are in balance, you feel calm, motivated, and clear-headed.

When they aren’t, stress, depression, or exhaustion take hold.

Once you understand them, you can shift them in your favour.

In this guide, you’ll discover:

✔️ The three forces shaping your mood and energy
✔️ How to recognise when they’re out of balance
✔️ Simple, practical steps to restore harmony in your life

Let’s dive in.

Isabel’s Story

For Isabel, life in the city was a constant rush.

Caught in the hustle and bustle of competition, career progression, and fuelled by an ambition to “make it,” she found herself snared in the relentless tide of anxiety. 

Close to burnout, sleepless nights morphed into restless days as she grappled with an ever-present knot of worry twisting inside her. 

Racing thoughts, work pressure, deadlines, her problems were mushrooming.

Despite trying various therapies and medications, her anxiety felt like an unruly force beyond control. Feeling desperate, she turned to a close friend. 

Angie had transformed in the last couple of years—she was calmer, more composed, and Isabel wanted to know her secret.

Angie said little, giving tantalising hints, and enthusiastically encouraged her to attend a wellness retreat together.

The words “only being open to experience a new way of living life will enable you to change the way you think, feel and perceive your life.” sunk deep into her mind. She agreed.

Isabel was introduced to an esoteric concept, proving life-changing: the three Gunas of Ayurvedic philosophy.

Before continuing Isabel’s story, let’s explore this ancient wisdom and find how it potentially leads to more balance and harmony in your life.

Names changed for anonymity.

Overview of Ayurveda and the Gunas

Ayurveda is a holistic, natural, and ancient Indian medical system focusing on health and well-being by balancing the body, mind, and consciousness through specific changes in lifestyle and diet.

The word Ayurveda comes from the Sanskrit words Ayus, meaning life, and Veda, meaning knowledge.

Thus, Ayurveda means the knowledge of life.

Ayurveda recognises any health condition, mental or physical, is a symptom of imbalance in the body and mind.

Awareness of how your inner world—thoughts, feelings, behaviours, attitudes, beliefs, and perceptions—influences your life, enables you to use this knowledge to make positive changes.

Equally important is recognizing how your external world—your actions, surroundings, diet, and social connections—influences your mental and emotional well-being, for better or worse.

The Basics of the Gunas are Easy to Grasp

This concept is simpler than it appears at first. I’ll offer practical suggestions to enable change and sow the seeds of harmony and contentment.

Ayurvedic Medicine is a vast subject with many facets.

You will find many Ayurvedic (and nutrition) blogs focusing on food.

Diet is an important factor for health and well-being, but without significant lifestyle changes, changing your diet alone will not address the root causes of malaise.

The Gunas and Modern Mental Health Challenges

The Gunas are qualities of the mind.

Together we’ll consider:

• Addressing anxiety and stress through understanding the Gunas
• Application in overcoming depression
• How to live with more peace and joy
• Real-life example of success

The Three Gunas In Brief

The Gunas are three fundamental qualities or energies present in all things, including the mind, nature, and even food.

They describe tendencies and qualities that manifest in our behaviour, thoughts, and emotions. 

Here’s a quick breakdown:

We all experience all three Gunas daily—but when one becomes dominant, it shapes how you feel and function. 

❓ Have you noticed these patterns in your life? 

Later we’ll relate how this was impacting Isabel.

You cannot eliminate one, nor are you meant to.

You need all of them to a degree. 

Tamas is perceived as negative, yet without it you could not fall asleep.

Rajas is needed to get you out of bed in the morning and gives you drive and purpose.

Sattva is seen as “the best” and the qualities are aspired to.

However, understand you cannot remove the effects of Rajasic and Tamasic energies. They will exert an effect, but you can regulate their impact.

The objective is to recognise which Guna predominates, potentially causing an imbalance.

This arises in various forms with overarching themes. 

Once you have an idea, you will benefit by reducing the effects of one and increasing the effects of another, thus bringing more harmony into your life.

Typically, if you have too much Tamas, it’s easier to move towards Rajas first, rather than trying to jump into Sattva. The leap is too great.

Let’s explore these qualities in depth.

TAMAS: The Quality of Inertia

Tamas is necessary for grounding and stability.

Characteristics

Tamas is heavy, obstructive, and veiling.

Tamas is heavy, obstructive, and veiling. It’s the quality causing you to feel sleepy, heavy, or detached.

While it supports rest and recovery, too much tamas feels like being “weighed down” emotionally and physically.

Tamas represents apathy, ignorance, and confusion—in excess often manifesting as mental fog, lack of motivation, stagnation or lethargy.

Tamasic States and Mental Health

Associated with:

• Depression
• Prolonged sadness and persistent low mood
• Lack of motivation, feeling hopeless or withdrawn
• Grief and inability to move through loss
• Apathy and disinterest in activities once enjoyed
• Self-pity and self-neglect

Excess tamas lead to behaviours where one is stuck in a comfort zone or avoids change altogether, leading to a static life lacking vitality.

No oomph, no zest, no get up and go!

❓ Have you ever felt stuck in similar states? Perhaps a cycle of exhaustion and low energy?

Recognising these patterns is the first step to regaining balance.

Strategies to Shift Out of Tamasic States

1. Exercise: Movement is crucial as it promotes energy flow and boosts circulation. Yoga, brisk walking, or any form of gentle exercise helps bring vitality.
   
   Can you enlist a friend to help you get going as you start out?
   
2. Hygiene Practices: Simple acts like showering, grooming, and putting on fresh clothes help uplift the mind. These daily habits of self-care increase your self-worth.
   
3. Social Engagement: Meeting others and engaging in new activities brings mental stimulation, and connection. Examples:
   • Join a hiking group to get outdoors
   • Attend a creative writing or art workshop
   • Participate in a gardening or an urban farming group
   • Get involved in a volunteer organisation, providing you with purpose and social connection.
     
4. Clearing Clutter: Removing physical clutter also lifts the mental fog associated with tamas. Accumulated objects lead to a dense, sticky energy.
   
   Creating an organised, clean environment helps boost mental clarity.
   
   At first, clearing clutter can feel overwhelming.
   
   But once you begin, momentum builds, and you’ll find yourself feeling lighter, more energised, and even emotionally freer.
   
   The hardest part? Taking the first step.
   
   To free yourself from the burden of clutter, read my article on how to begin clearing it away—both practically and emotionally—and create space for what truly matters.
   
   ℹ️ You may find clearing your stuff an emotional journey, stirring up dormant, possibly suppressed feelings and may require the help of a professional clutter clearer.
   
5. Music and Dance: Uplifting music and dance naturally elevates the mood. Moving to music is beneficial because it works your brain and body at the same time.
   
6. Sunshine Exposure: Natural light helps with low moods. Sunlight stimulates the production of serotonin, lifting the heaviness of tamas.
   
   I live in England famed for its dull, grey, cold and damp weather. But we still have plenty of days with sunshine and blue skies, even in deep winter. 

Tamas: Energising Foods to Lift You from Sluggishness

Choose fresh, light, and easily digestible foods.

• Fruits (especially citrus, berries, apples or pears)
• Fresh vegetables (greens, bell peppers, etc.)
• Whole grains like quinoa and oats
• Spices—a great addition to your meals, aiding digestion.

Avoid / Reduce

Processed, heavy, and dense foods as they contribute to tamasic inertia.

Overly processed junk food—ultra-processed foods are low in prana (life energy) and will further dull the mind.

Fried foods, stale or leftover food, alcohol, and foods high in preservatives or artificial additives.

Drugs: opioids/opiates (heroin, codeine, and OxyContin/Vicodin), sedative-hypnotics (Valium, Xanax, and Halcion), marijuana and alcohol.

⚠️ NOTE:  Never come off prescription drugs without consulting your healthcare provider first. You may need them—at least whilst addressing your lifestyle first.

RAJAS: The Quality of Activity

Rajas represents movement, energy, stimulation and change.

Rajasic qualities are active, passionate, and driven—creating excitement and passion, and are essential for productivity and engagement.

But too much rajas results in impulsiveness and instability like stress, anxiety, restlessness and agitation when imbalanced.

Rajas, with its restless and energetic qualities, is what Isabel experienced during her sleepless nights and racing thoughts.

Rajasic States and Mental Health

An excess of rajas causes the mind to become scattered, with difficulty focusing on one task. Associated with:

• Anxiety and hyperactivity
• Stress and burnout
• Restlessness and insomnia
• Overthinking and mental clutter
• Impulsive or reactive behaviour

Excess Rajas: How to Calm a Restless Mind & Find Balance

1. Meditation: Practices like guided meditation or Yoga Nidra help settle the restless mind and calm the body.
   
   If you feel too restless to sit still, meditation might be unbearable at first.
   
   But the agitation isn’t caused by meditation—it’s already inside you, hidden beneath constant activity.
   
   Facing it is the first step toward true calm.
   
   Your conditioned MIND will resist any change.
   
2. Journal to Investigate: Why do you feel you have to do-do-do? What is it getting you? Where are you going? Do you suffer from FOMO? Are you running away—from uncomfortable feelings?
   
3. Nature Connection: Spending time in nature, particularly in peaceful settings like forests or by water, is naturally calming for rajasic energy.
   
4. Mindful Walking (barefoot if possible): Walking slowly and consciously brings mental focus and grounds the nervous energy.
   
5. Slow, Deep Breathing: Breathing techniques like diaphragmatic breathing or “belly breathing” help anchor the mind, reducing excessive rajas.
   
   I described how breathwork is a potent natural remedy for stress, improving mood, focus, relaxation, and sleep. Give one suggestion a try.
   
   How do you feel about the idea of slowing down?
   
6. Grounding Visualisations: Visualising roots connecting to the earth or imagining a calm ocean bring stability and calm.
   
7. Soothing Hobbies: Activities like painting, knitting, or cooking help focus the mind and bring relaxation.
   
8. Relaxing and resting more: Allow yourself a lie-in on Sunday instead of forcing yourself to go to the gym, coffee with a friend after, a luncheon date and visiting a gallery.
   
   What’s driving this? Do you think you must? Try a chill-out day instead. And go for a relaxing walk (See point #2). 

ℹ️ As mentioned, in point #1, if your agitation is extreme, you may need to see a therapist to help you address the underlying cause, possibly related to childhood experiences or trauma.

❓What emotions come up when you contemplate the above?

Soothing Foods to Steady an Overactive Mind

Grounding the rajasic mind:

• Root vegetables (sweet potatoes, carrots, beets, parsnips, turnips etc)
• Pumpkin, mushrooms
• Whole grains (brown rice, wholewheat bread, pasta, oats)
• Healthy fats (avocado, nuts)
• For meat eaters: a big steak, lamb or pork chop.

Avoid / Reduce

Stimulants like caffeine, spicy foods, energy drinks, chocolate, sugary snacks, and overly salty or processed foods all aggravate rajas.

Drugs: amphetamines [Adderall and Dexedrine], methylphenidate [Concerta and Ritalin], diet aids [e.g. Didrex, Bontril, Preludin, Fastin, Adipex P, Ionomin, and Meridia] and recreational drugs—methamphetamine, cocaine, etc.

Hallucinogens may be rajasic or tamasic.

⚠️ NOTE:  Always consult your practicing physician first if you wish to change dosages or stop taking any medication.

Activities overly rajasic include loud music (esp. with fast beats), action movies (evoking chaos, thrills and spills etc), excessive screen time (over stimulating), wild partying, competitive sports, HIIT, and chaotic or fast-paced environments: anything “high octane.”

We’ll come back to Isabel’s journey later to see how these principles transformed her life.

ℹ️ It’s not about being puritanical. It’s balance you desire, and noticing the tendencies leading you away from this.

The same activity can be rajasic or sattvic depending on its application. For example:

• Cycling: racing down steep mountain roads, navigating hairpin bends vs ambling gently through country lanes taking in the scenic views around you.
• Eating: shovelling gobfuls of food down your throat on-the-go vs a relaxing home cooked meal with loved ones.
• Intercourse: rough sex vs making love

Embracing SATTVA: Finding Balance, Peace, and Clarity

Sattva embodies purity, balance, and clarity.

It’s the quality that brings inner peace and a deep sense of well-being. Sattva induces mental clarity, compassion, and a deep connection to one’s true self.

In a sattvic state, emotions are balanced, and you are more patient, loving, and resilient.

Sattva is the ideal state for mental health, encouraging peace and equanimity.

Simple Practices to Cultivate Sattva and Bring Balance to Your Life

You don’t need to do everything on this list—pick a couple that resonate.

By committing to them consistently, you’ll begin to feel the benefits.

1.  Gratitude Practice: Taking a moment each day to express gratitude, lifts your mood and brings your mind into a more peaceful, centred state.

I once wrote about how my travels in Asia unexpectedly deepened my gratitude, starting with the most ordinary, everyday experiences.

Even in challenging times, focusing on what you are thankful for shifts your energy.

2.  Self-Acceptance: Cultivating a practice of self-love and forgiveness brings balance, preventing overly critical thoughts.

3.  Mindful Practices: Regular meditation fosters clarity and compassion (especially mindfulness or heart-centred practices).

4.  Creative Expression: Engaging in artistic or creative endeavours elevates sattva through the joy of self-expression.

5.  Acts of Service: Helping others fosters a connection beyond oneself, and is naturally sattvic.

6.  Positive Environment: Surrounding oneself with calming colours, natural light, and a clean uncluttered environment helps foster sattva.

 See Tamas section above—point #4 clearing clutter.

❓What would a more peaceful morning routine look like for you?

❓How might you reduce mental clutter today? (You might take a deep dive into clearing physical clutter—the two are linked).

Sattvic Foods

• Fresh, organic fruits and vegetables—bursting with natural vitality and energy
• Whole grains and legumes—grounding and nourishing your body
• Nuts, seeds, and healthy oils—fuelling your mind and body with clarity and calm
• Freshly prepared—not old, stale or leftovers (tamasic)

In Ayurveda, sattvic foods are fresh, organic, and full of prana (vital energy), and they naturally promote peace and clarity.

Meat is tamasic and fish and poultry are rajasic. Vegan and some dairy products are considered Sattvic.

ℹ️ Highly processed commercial vegan products on the market are not sattvic.

Does this mean you have to be vegan/vegetarian? No.

Does this mean you cannot develop sattvic qualities if you eat meat? Again, No.

ℹ️ Sattvic foods promote sattvic qualities but your attitude, mindset, activities, and intentions have a bigger impact on you than what you eat.

That said, I encourage a wholesome diet vs. convenience foods, fast foods, ultra-processed foods and the like, regardless of whether you choose to eat animal products or not.

There’s a world of difference between a grass-fed beef steak and corned beef straight out of the can!

Now you understand their qualities, let’s return to Isabel.

Isabel’s Journey with the Gunas

At first, Isabel was intrigued but sceptical about the concept of the Gunas—the energies of Sattva, Rajas, and Tamas—and how they related to her own state of mind.

As she explored deeper, Isabel realised her excess Rajas was fuelling relentless mental chatter, an internal competition to always “get ahead,” and a constant feeling of anxiety.

Not to mention teetering on the edge of burnout.

She also noticed moments of Tamas creeping in—fatigue, disillusionment, and the nagging question: Where was all this striving getting her? She never felt like she had “arrived.”

This was when she recognised the missing piece—Sattva. A state of peace, clarity, and balance.

With this newfound knowledge, Isabel embarked on a personal journey to recalibrate her mental equilibrium. She started with simple (yet profound) lifestyle changes, aiming to foster more Sattva. 

Her mornings began with short meditation sessions, grounding her thoughts and centring her energy before the day’s demands took hold.

Mindfulness became her trusted companion, guiding her decisions with presence not haste.

Isabel also learned the art of balance; she understood she couldn’t simply eliminate rajas or tamas, but must orchestrate them in harmony.

To moderate her rajasic tendencies, she introduced regular yoga practice, a moving meditation fostering both discipline and relaxation.

She reduced socialising at bars and clubs, still enjoying a good night out occasionally but not two or three nights a week.

She drastically reduced her alcohol intake. Alcohol increases rajasic behaviour (fighting, arguing, violence, lacking inhibition) yet is ultimately tamasic in nature – a known depressant, bringing down your mood, energy, outlook (unclear, dull).

Her evenings were reserved for reflective journaling, helping her unwind troubling thoughts and settle into the serenity of the night.

Her diet evolved too—processed snacks and sugary treats were gradually replaced with fresh fruits, vegetables, and whole grains.

Isabel discovered nourishing her body with freshly prepared wholesome foods made her feel physically better, increased her mental clarity and emotional resilience.

She experienced fewer spikes of frantic energy and found herself enjoying the slow savour of a meal shared with friends.

She saw how much stress her competitive drive inflicted upon herself. It wasn’t easy, but by tuning in to her heart, she could take action because she enjoyed the process.

She let go of trying to ‘get ahead’, realising it was exhausting.

It brought immense relief. 

Over time, the persistent undertow of anxiety, once defining Isabel’s life, subsided, giving way to a newfound sense of peace. 

Her deeper connection with the Sattvic qualities of harmony and understanding became a testament to her transformation. Friends and family noticed a serene shift in her demeanour—a calmness imbued through her interactions and decisions.

Isabel’s journey stands as a powerful narrative of personal transformation through understanding and balancing the Gunas.

Her story illuminates the possibilities arising when you align with the wisdom of Ayurveda—a philosophy embracing the intricate dance of energies to foster lasting mental wellness.

For those trapped in the cycle of anxiety or depression, Isabel’s experience offers a beacon of hope, a reminder: within the ancient teachings of the Gunas lies a path to inner tranquillity and well-being.

Her story inspires a broader dedication to mindful living in our modern, chaotic world.

FAQs

What are the three Gunas in Ayurveda?

In Ayurvedic philosophy, the Gunas are the three fundamental qualities influencing the mind and consciousness:

Sattva (purity & harmony) – Promotes clarity, balance, and peace.

Rajas (activity & dynamism) – Fuels ambition, movement, and restlessness.

Tamas (inertia & darkness) – Leads to stagnation, confusion, and lethargy.

Each Guna is present in all individuals but in varying proportions, influencing thoughts, emotions, and behaviours.

How do Gunas influence mental health?

The Gunas shape our thoughts, emotions, and behaviours:

• Sattva-dominant mind → Calm, focused, compassionate, and mentally clear.
• Rajas-dominant mind → Driven, ambitious, but prone to anxiety and overactivity.
• Tamas-dominant mind → Lethargic, unmotivated, and prone to depression.

Balancing them is key to mental well-being.

Can one Guna dominate a person’s mind?

Yes. While the Gunas fluctuate throughout life, one may become dominant:

• A Sattvic person is typically kind, wise, and emotionally balanced.
• A Rajasic person may be passionate, impatient, and competitive.
• A Tamasic person may feel unmotivated, stuck, or pessimistic.

Your lifestyle, diet, habits, and mindset determine which Guna is most active at any time.

What practices help balance the Gunas?

To maintain equilibrium:

• Increase Sattva → Practice gratitude, meditation, mindful living, and eat fresh, nourishing foods.
• Moderate Rajas → Slow down, reduce overstimulation, practise yoga, tai chi or meditation and avoid excessive screen time.
• Reduce Tamas → Stay active, seek uplifting environments, and engage in meaningful work.

(See previous sections for more details on cultivating each Guna).

How do the Gunas relate to Ayurveda’s Doshas?

The Gunas and Doshas both influence personality and health, though they operate differently:

• Vata (air & ether) – Often rajasic when imbalanced (anxiety, restlessness), but in balance, it aligns with Sattva (creativity, clarity).
• Pitta (fire & water) – Naturally rajasic (driven, intense), but when harmonized, it enhances Sattvic qualities (wisdom, leadership).
• Kapha (earth & water) – Prone to tamasic effects when imbalanced (lethargy, resistance to change) but in balance, it embodies Sattva (love, patience, stability).

Understanding the interplay of these energies helps in maintaining physical and mental well-being.

Should you follow a Sattvic diet?

I am vegetarian, yet I do not recommend everyone follow a Sattvic diet necessarily.

A fully Sattvic diet is not essential for well-being, but incorporating more Sattvic foods enhances clarity and balance.

• Sattvic foods: Fresh fruits, vegetables, whole grains, nuts, and dairy (if tolerated).
• Rajasic foods: Spicy, stimulating, or processed foods increase restlessness.
• Tamasic foods: Heavy, processed, or overly greasy foods dull the mind.

While Ayurveda encourages a plant-based, Sattvic diet, individual needs vary.

Factors like health conditions, cultural traditions, and personal values should be considered.

For example, a vegetarian friend of mine became anaemic and had to reintroduce red meat for health reasons.

Another friend struggled with social discomfort when declining certain foods in family gatherings.

ℹ️ Rather than strict adherence, mindful eating is key. Don’t obsess about labels—take the principles as guideline and learn to sense how food makes you feel physically and mentally.

ℹ️ Are your actions Sattvic? More than diet, your thoughts, choices, and behaviours shape your inner peace. Living with kindness, awareness, and integrity has a far greater impact than any dietary rule.

The Dalai Lama is a highly Sattvic person, and he eats meat. Consider the qualities he has cultivated from years of practice.

Step Into Your Power: The Energy You Cultivate Shapes the Life You Live

Maybe you’re in agreement, but doubt creeps in—you feel a pressing weight of this knowledge.

A small voice inside whispers, “But I’ve tried to change before, and nothing sticks.”

Or, “This feels like too much to figure out. What if I never find balance?”

I hear you. I see you. And let me tell you—perfection is not the goal.

The goal is awareness.

It’s noticing when you feel stuck in Tamas, when Rajas has you burning out, when Sattva brings a rare moment of peace.

It’s seeing these energies at play and knowing you are not at their mercy. You hold the reins.

This changes everything.

When you recognise which energy is in the driver’s seat, you can shift, soften and break free from cycles no longer serving you.

Imagine waking up clear-headed instead of foggy, moving through your day with purpose instead of pressure, ending the night feeling at peace instead of drained.

This isn’t about overhauling your life overnight.

It’s about small, intentional choices.

Choosing movement when inertia pulls you down. Choosing deep breaths when chaos stirs. Choosing foods, thoughts, and actions that lift you up instead of bring you down.

You don’t have to do it all. You just have to begin.

So, where will you start?

What’s one small shift you can make today to lessen your load, lighten your heart and bring more balance into your being?

If you’re ready to take the next step, I have something to help: Rise & Thrive: Awaken with Purpose—A Simple 5-Minute Morning Ritual to Calm Your Mind & Elevate Your Energy. Because how you begin your day shapes everything ahead.

Download it now and step into a morning that sets the tone for clarity, peace, and strength. Your journey to balance starts here.