Thursday, May 14, 2015

How Exercise and Activity Can Reduce Stress, and Avoid and Alleviate the Symptoms of Depression and Anxiety – Yoga:



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.

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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