Stress will often cause people to become anxious, irritable, overly sensitive, tense, unfocused, or depressed. When we participate in exercise we often are focused on our physical health and we don’t realize how much it also benefits our mental health. The famous line from Legally Blonde comes to mind.
“Health is a
state of complete physical, mental, and social well-being, and not merely the
absence of disease or infirmity,” (World Health Organization (WHO)).
One thing to
keep in mind as you are reading this series is to remember that you don’t need
to seek professional help for every little thing that life might throw your
way. There are many things in life that are stressors, any life change is going
to cause stress, whether positive or negative, and will have an impact on your
mental health. However, stress itself is not a reason to seek out a therapist.
The following are some signs from Psychology
Today that suggest you or a loved one should seek out professional help. If
you are feeling uncontrollably sad or angry, or otherwise not your normal self,
this may be a sign of a mental health issue that could be nipped in the bud
before it gets out of control. If you or a loved one are abusing drugs,
alcohol, food, or sex and are using these things to cope with an emotional
issue then you should reach out for help. If you have suffered a significant
loss or if something traumatic has happened there is no shame in meeting with a
councilor to deal with the grief or emotional trauma associated with the event.
Lastly, if you can’t do the things that you enjoy doing or you don’t feel the
motivation to do these things anymore, this may be a sign that you have a
mental health issue that a professional can help with.
One of the best things though is that most people feel better within 7-10 visits and that 88% of patients see improvement after just one session (Sack, 2013). With that in mind, if you do not feel as if you show those signs then these next three tips may be the keys to a healthier, more mentally relaxed you. This first section of this series will focus on the benefits of Yoga for your psychological health.
One of the best things though is that most people feel better within 7-10 visits and that 88% of patients see improvement after just one session (Sack, 2013). With that in mind, if you do not feel as if you show those signs then these next three tips may be the keys to a healthier, more mentally relaxed you. This first section of this series will focus on the benefits of Yoga for your psychological health.
In Sanskrit,
Yoga means union or unification (Javnbakht, Hejazi Kenari, Ghasemi, 2002). There
are a number of types of yoga along with their being palates, tai chi,
meditation, and other relaxation flow movements that are commonly followed. One
of the most essential practices in yoga is the breathing. Yoga breathing is
different than common breathing. We are normally taught to fill our abdomen
with air and release however we feel comfortable. However in yoga it is
important to have a steady breathing rhythm and to breathe in and out using
your nose. You want to be able to hear your breathe and focus on it. As you
breathe, it should sound like the ocean waves rolling along the beach. Some
other important tips for yoga breathing are to move the belly with the breath,
keep the upper body quiet, lengthen the exhalation, pause after each
exhalation, and to let the whole body breathe. The human body at ease should
resemble that of a sleeping baby. Imagine how the infants belly swells and
releases with each breath, the shoulders bob, and the spine undulates (Cummins).
One of simplest things to do is to sit crisscross applesauce (demonstrated in the
photo below) and just focus on your breathing for five to ten minutes.
Studies have
shown that yoga is a proven treatment for Obsessive Compulsive Disorder (OCD).
In 2004, a study by Woolery suggested that yoga can reduce the symptoms of
mildly depressed young adults, a fact that was again later proven by several
other studies and expands out from just young adults to a variety of age
ranges. Javnbakht looked into several studies and found that, “Yoga
demonstrated efficacy for psychopathological (e.g. depression, anxiety),
cardiovascular (e.g. hypertension, heart disease), respiratory (e.g. Asthma)
disease and diabetes.” Javnbakht also mentioned in his study that yoga raises
awareness of body tension and teaches a method that reduces this tension,
through this method it may serve to increase self-confidence because it
promotes a sense of personal control (Javnbakht, Hejazi Kenari, Ghasemi, 2002).
The neurophysiological effects that occurs during yoga, particularly the
meditation part, provide a reduction in mental activity as well as the
generation of positive affect. Several studies of meditation have shown
generally increased levels of melatonin, a naturally produced hormone that is
involved in the process of sleep, and serotonin, a neurotransmitter associated
with feelings of happiness, in those who meditate for a long period of time.
Both of these neurochemicals are linked and play an important role in mood
stabilization, positive thinking, stress-prevention, aging, and avoidance of
depression among a host of other factors (Rubia, 2009).
Most cities
offer yoga, palates, tai chi and other course in various age ranges. There is
family yoga which is more light hearted and geared toward getting toddlers to
tweens interested in yoga, beginners yoga, hot yoga, and gentle yoga for
seniors. Palates also has a similar range and can be disguised with various
names such as group centergy. There are also several apps that have free
vinyasas (a series of yoga poses) for you to try. I use Skimble’s Workout Trainer for Android and generally enjoy it. I put together my own playlist of music that ranges from soft rock to classical to nature sounds.
Again, yoga
is simply a way to help with basic anxiety and psychological problems. If your
problems become overwhelming and you have issues doing the things you enjoy, it
is most likely time to see a professional. Most health care plans include
psychological care and you may only have to pay a small co-pay at each visit.
The next topic we’ll go into is how aerobic exercise can benefit you
psychological health.
Works
Cited
Cummins, C.
(n.d.). Breathing for relaxation: how simple breath work can lead to a deep
state of relaxation. Yoga Journal, Retrieved from
http://www.yogajournal.com/basics/1468
Javnbakht, M., R.
Hejazi Kenari, and M. Ghasemi. Effects of yoga on depression and anxiety of women.
Complementary Therapies in Clinical Practice, 102-104.
Rubia, K. (2009). The neurobiology of meditation and
its clinical effectiveness in psychiatric disorders. Biological Psychology,
82, 1-11.
Sack, D. (2013, March 18). Where science meets the
steps: 5 signs it's time to seek therapy. Retrieved from
http://www.psychologytoday.com/blog/where-science-meets-the-steps/201303/5-signs-its-time-seek-therapy-0
World Health Organization (WHO). (n.d.). The world
health organization constitution 45th edition of basic documents; supplement.
Retrieved from http://www.who.int/governance/eb/who_constitution_en.pdf
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