Yoga Vs Anxiety Disorders

Vishal Kumar (M.Sc. Yoga Therapist and QCI Yoga Instructor since 2018) 

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Oxford dictionary defines anxiety as a feeling of panic, tension, or distress about something whose consequences are undetermined. Anxiety is normal for a human being unless and until its levels are not disproportionate. Anxiety becomes a mental disorder only when its level soars high. Anxiety is the most common disorder found in today’s era.

The American Psychological Association (APA) describes anxiety as a feeling of worry, an expectation of the worst and somatic alterations like increased heartbeat, sweating, and increased sensitivity are ordinary symptoms of anxiety.

According to Merriam-webster, an unusual and immense fear frequently seen along with physical signs namely stress, sweating, and increased heartbeat. In simple words, it could be said a condition of being anxious is anxiety.

According to some estimations 284 million people are affected in the world. Nearly 709 billion dollars are spent to deal with such cases. It had also been found that women are affected more than men within the age gap of 18 to 24 years.

Anxiety influences many aspects of life like awareness, skill development, intelligence, and data processing. It also highly influences our decisional process. Following are the health hazards associated with anxiety.

Following are the most common anxiety disorders:

Let us discuss about each one of these:

1.Generalized anxiety disorder (GAD)

Also known as chronic anxiety neurosis, it is an uncontrolled worry of ordinary events and situations. GAD is not fear but to think about something uncontrollably even when there is no reason to worry about it. Patients often complain about bad intuition. In simple language, unrealistic worry about daily life is GAD.

Patient find hard to concentrate on one topic. Muscle tension, shaky moments and rapid heartbeat are common symptoms that gradually increase if left unattended. GAD is neither depression nor phobia but people suffering from GAD overthink about a variety of issues for more than six months. Sometimes, they even can’t identify the source of their worry.

Causes include excessive use of caffeine, childhood abuse, and genetics. Long exposure to stress may also be the reason behind GAD. Women are more likely to get diagnosed as compared to men. Cognitive-behavioral therapy and various anti-anxiety drugs are used to tackle this disorder.

2. Panic disorder

An unexpected panic attack that peaks in minutes that have no clear reasons. According to the American Psychological Association, 1 out of 75 people encounter panic disorder. Usually, the attack continues from 10 to 20 minutes.

The most common symptoms include palpitation, vertigo, nausea, trembling, and fear of death. There is no clear reason for panic attack but a major change in life may trigger it like getting married or having a first child. According to the national institute of mental health, women are twice as likely as men to grow this disorder.

Cognitive-behavioral therapy (CBT) and medication such as fluoxetine, paroxetine, sertraline which belong to selective serotonin reuptake inhibitors (SSRIs), class of antidepressant. Apart from these medications exercising on a regular basis, getting enough sleep and avoiding caffeine may help in speedy recovery.

3. Social anxiety disorder

Also known by the name of social phobia. Talking to new people especially in a group setting is a herculean task for people suffering from such disorder. Judged and scrutinized by others is their major fear. This unreasonable fear makes them powerless and extremely shy. 15 million people suffer from a social anxiety disorder in America [According to Anxiety and depression association of America (ADAA)].

Difficulty in speaking, excessive sweating, and blushing are some common symptoms. These people worry extremely about upcoming events. These people often need alcohol to face social events. They often avoid job interviews, talking on a cell phone, and eating in public. Physical and mental abnormalities, family disputes, and physical and mental abuse could be some of the reasons behind social anxiety disorder.

There are various therapies like cognitive behavioral therapy, exposure therapy, group therapy, etc, which are being used to treat people with such disorder. Apart from these therapies’ patients should avoid caffeine and get plenty of sleep.

4. Phobias and Agoraphobia

Extreme panic while encountering a source of fear is Phobia. This fear could be an object or situation. Such excessive fear affects their personal and social life. 19 million Americans face such phobias. Causes can be genetic and environmental. Agoraphobia is the fear of places or situations that a person wants to escape from. People with Agoraphobia fears a large crowd or a situation from where they can’t escape.

Here is the list of some phobias:

  

People who already have anxiety are at high risk of developing a phobia. Gender and economic status also play a role. For example, a person with low economic status will soon develop social phobia. Shortness of breath, dry mouth, sweating, and upset stomach are some common symptoms of phobias. Cognitive-behavioral therapy (CBT), antidepressant and anti-anxiety drugs are used for treatment.

 

5. Obsessive-compulsive disorder (OCD)

People affected with such disorder check the same thing again and again and they are unable to break routine. Repeating the same word or phrase or action for no reason is very common. Intense anxiety occurs when things are not orderly or symmetric. There is a constant need for reassurance.

Excessive hand washing and checking over the same thing repeatedly, collecting old newspapers and wrapping paper unnecessarily. They spend much time on unwanted thoughts. Psychotherapy and behavioral modification therapy are used for treatment.

 6. Skin-picking

Also known as excoriation. It is a chronic picking condition. Depending upon the degree, picking may vary from several minutes to hours. It is often accompanied by obsessive-compulsive disorder (OCD). In advance, stages sufferer pick pimples and blackheads. 

Spending hours for picking is the primary symptom. As a result, they develop scars and infections from frequent picking. The cause of this disorder is uncertain. Skin picking behavior relieves stress among individuals. Women are more prone to it than men.

Playing with a stress ball and Rubik’s cube helps to stop skin picking. Several anti-depressants are also used to treat skin picking disorder.

7. Body dysmorphic disorder (BDD)  

• Assuming that there is a flaw in appearance although actual facts are different is called body dysmorphic disorder. This disorder is generally found in young adults. Low self-esteem, a problem in concentrating, excessive grooming are some common symptoms.

The cause of BDD is unknown, however many doctors believe that Environmental factors, Genetics, and Brain structure could some of the reasons. Cognitive-behavioral therapy and various anti-depressants like fluoxetine and escitalopram are recommended by doctors for the treatment of BDD.

Role of Yoga in Anxiety

Sage Patanjali defined yoga as a ‘cessation of mental process’ and the ultimate aim of yoga or meditation, as particular, is to attain salvation. But nowadays, yoga is taken as therapy and not as a tool to attain liberation. Therapeutic effects of yoga are very much observable and effective. Many researchers in this context had being published and reviewed. These researches had showed the following results.

• Brahma Kumari's Raja yoga meditation for 30 minutes daily improves happiness and quality of life.
• Traditional Raja yoga meditation for 20 minutes daily reduces anxiety and have positive effect on stress anxiety and symptoms of depression
• Mindful meditation gives relief in anxiety disorders and enhances job performance, job satisfaction and work engagement. 

Thus we could see that in combating anxiety disorders asanas have very minimal role. Pranayama (breathing exercises) and meditation are main lead in this film. 

Yoga protocol for Anxiety Disorders

Note: Do these practices of yoga under expert guidance.

What do you think about yoga's capability to tackle anxiety disorders? Do share your experience and thoughts in the comment section or you may write to us on this link: https://yogahebdomadal.blogspot.com/p/contact-us.html. 

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