What kind of yoga helped you
9 tips to overcome an anxiety disorder through yoga
Relief from anxiety and stress is now just a yoga technique away!
Stress, fear, inner restlessness - if we counted how often we are confronted with these emotions in our life, then we would probably miscalculate! Fear of the result of a final exam, the reaction of parents to the certificate, nervousness about the first date or an interview: we all know moments like this. A little fear is normal. Just as the salt in food has to be dosed, it is important that we can remain disciplined, focused and dynamic despite the fear.
The problem begins when the fear becomes permanent and so threatening that it begins to affect our everyday lives. In this case, the fear becomes a disorder, a state of excessive restlessness in which worry or fear of the unknown predominates. Such a disorder needs treatment, and this is where yoga proves to be of great help.
However, yoga is not meant to be the only treatment option. Proper medication after consulting a doctor or specialist complements the treatment. The doctor will help you better understand your condition and what type of anxiety disorder you have: panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, social anxiety disorder, or generalized anxiety disorder.
Note: Allopathic medicines can have side effects. You can also consider alternative treatments such as homeopathy or Ayurveda.
How do you recognize an anxiety disorder?
- You feel panicked, scared, and uncomfortable.
- They tend to have uncontrolled, obsessive thoughts about the past and traumatic experiences.
- They are often plagued by nightmares.
- You tend to wash your hands over and over again.
- You have trouble sleeping.
- Your hands and feet are sweating abnormally.
- You have frequent palpitations.
How Can Yoga Help Get Over Fear?
Regular yoga practice can help you stay calm and relaxed in daily life and also give you the strength to accept events as they come. The yoga practice ideally consists of a complete package of asanas (postures), pranayamas (breathing techniques), meditation and classic yoga philosophy. Yoga has already helped many anxiety patients to face life with a positive attitude and with strength.
Sushama Goyal, housewife, says: “I was tense and worried about the little things in life. Every event, big or small, shook me. My husband decided to see a doctor who then diagnosed a generalized anxiety disorder. I underwent treatment with regular practice of yoga and meditation for about six months. Today I feel like I was reborn. My thinking has changed, I feel empowered from within and have the confidence that - whatever happens - it is good for something. I am not afraid of the future! Yoga gave me this strength. "
Like Sushama, you too can practice yoga and live an anxiety-free life with yoga. The following yoga techniques can help calm an unsteady mind.
# 1: move your body and free your mind from stress with asanas!
These yoga postures can contribute to a happy and healthy mind and body. Asanas help to free the organism from tension and negativity.
- Dhanurasana (bow posture)
- Matsyasana (fish)
- Janu Shirsasana (one-footed, bent forward)
- Setubandhasana (bridge)
- Marjariasana (cat)
- Paschimottanasana (bend forward on both feet)
- Hastapadasana (standing, leaning forward)
- Adhomukha Shwanasana (downward facing dog)
- Shirshasana (headstand)
- Shavasana (position in the dead)
Note: After the exercises, you should lie down for yoga nidra so that your mind and body can relax for a few minutes. The technique is helpful to rid the organism of toxins, which are one of the main causes of stress.
# 2: Breathe Properly Using Pranayamas to Relieve Anxiety!
Paying attention to your breath can help with troubled thoughts that cause anxiety. Try the following breathing exercises:
Kapal Bhati Pranayama (Shiny Skull Breathing Technique), Bhastrika, Nadi Shodhan Pranayama (Alternating Breathing), Bhramari Pranayama (Bees Breath)
# 3: Meditate to Enjoy the Gift of a Relaxed Mind!
Meditation can be an excellent technique for relaxing a distracted mind and making you feel calm and peaceful. Through daily practice you will observe how your mind works and learn not to overestimate insignificant things. it also helps you be less worried about the future. You are probably familiar with the term "adrenaline rush", for example during an adventure ride. The adrenaline rises and makes our heart beat faster. This causes the muscles to tense up and the body to sweat profusely. Scientific research has shown that regular meditation practice can go a long way in lowering the level of this stress hormone.
# 4: apply yoga philosophy in your life. Stay happy and enjoy every moment!
Knowing and using the ancient yoga skills in daily life can be the secret to a happy and healthy life. An example is the principle of Santosha, which teaches the value of gratification. The Aprigraha principle can help us to overcome greed, which can also be a cause of stress and fear.
The principle of Shaucha speaks about the purity of consciousness and the body. This rule can especially help if you are prone to fear of infectious diseases.
The yamas and niyamas of yoga also help to pay attention to food and maintain a healthy lifestyle, which is extremely helpful in overcoming anxiety and stress. To understand the philosophy of yoga, you can read Sri Sri Ravi Shankar's commentary on the Patanjali Yoga Sutras.
# 5: pray, trust, and smile!
Prayer is the best form of calming and support to keep you fearless. Daily prayer and singing religious songs fill you with positive energy. They realize that everything is going for the best and that there is a higher power of God that is watching. Also, make a conscious effort to smile more and more. This promotes trust, serenity and a positive attitude.
# 6: think about what you can do for others!
When thoughts are constantly revolving around ourselves, it increases stress and anxiety. It is important that we think about how we can be useful for others and those around us. Standing up for others can bring you deep satisfaction and exhilaration. Try it out right now!
# 7: be aware of the volatility of the world!
When we realize that everything around us is constantly changing, we can relax. It relieves anxiety.
# 8: remember one situation where you managed to manage the fear!
This gives you the courage to deal with the current situation. Keep reminding yourself about it!
# 9: spend time in good company!
Spending more time with positive people can affect your whole outlook on life. Only a positive mind can produce serenity, peace, and relaxation.
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