International Day of Yoga 2024: How yoga helps manage anxiety, depression and other mental health conditions

International Day of Yoga 2024: Yoga, an old discipline that has its roots in India, has become quite famous all over the world. It is not only considered a physical exercise but also a holistic approach to well-being. Yoga offers health advantages, including one's mental health.

Yoga exercises, also called asanas, include ethical precepts (yamas and niyamas), meditation (dhyana), and breath control (pranayama). Asanas help the body release tension. Controlled breathing exercises help improve oxygen flow to the brain, which eventually helps people relax and cope with stress and anxiety. Meditation also enables people to take charge of their thoughts and feelings. Together, these components create a comprehensive system that addresses mental health from multiple angles, says Dr Rajmadhangi, MBBS, MD-Gen Medicine, Apollo Spectra Hospital, Chennai.

Yoga for Anxiety

1. Stress Reduction: Yoga helps lower cortisol levels, which are frequently raised in those who suffer from anxiety. Asanas and pranayama help with relaxation.

2. Mindfulness: With the help of yoga and meditation, people can worry less about the past or the future and concentrate on the here and now. Mindfulness also helps in ending the anxiety cycle.

3. Breath Control: Breathing exercises lower heart rate and foster calmness. It helps deal with the anxiety-induced fight-or-flight response.

4. Improved Sleep: Yoga practice can help improve sleep quality, which often gets affected by anxiety. Better sleep helps regulate mood and reduce symptoms of anxiety.

Yoga for Depression

Depression is a mental health condition characterised by persistent sadness, lack of interest, and a range of physical symptoms. Here's how yoga can be an effective complementary treatment for depression:

1. Mood Enhancement: Serotonin and endorphins are neurotransmitters which are linked to happiness and well-being. These hormones are produced in greater quantity when doing yoga, which in turn helps in improving overall mood of a person.

2. Poor Energy Levels: Maintaining a yoga routine can help fight the sluggishness and poor energy that come with depression.

3. Social Connection: People usually find communities with which they practice yoga. This helps them build social connections.

Yoga for Other Mental Health Conditions

Other than anxiety and depression, yoga helps in managing other mental health conditions such as PTSD, ADHD, and Bipolar Disorder:

1. Post-Traumatic Stress Disorder (PTSD): Accoridng to some studies, yoga can also help reduce hyperarousal, a major PTSD symptom, and balance the autonomic nervous system.

2. ADHD (Attention-Deficit/Hyperactivity Disorder): Yoga helps people with ADHD better control their symptoms by helping them improve focus and reducing impulsivity.

3. Bipolar Disorder: Although yoga cannot treat bipolar disorder on its own, it can support medical and psychiatric therapy by lowering stress and providing mood stability.

Integrating Yoga into Mental Health Care

There are ways one can maximise the benefits of yoga for mental health.

1. Consistency: Consistency is key. Spare an hour every day for a short yoga session for best results.

2. Personalisation: Different styles of yoga (e.g., Hatha, Vinyasa, Yin) can give different benefits. It's important to personalise the asanas according to your needs.

3. Holistic Approach: Combine yoga with other treatments such as therapy and medication as it is effective when used as part of a comprehensive mental health care plan.

Yoga is a special and efficient technique to deal with sadness, anxiety, and other mental health issues. It can also help improve an individual's overall quality of life by assisting them in finding inner peace, resilience, and healing.