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Role of Yoga in Improving Mental Health and Well-being
Yoga is a practice that has been practiced for ages and has been found to improve both physical and mental health. Many people have found success with yoga as a means of coping with the psychological impacts of a fast-paced lifestyle. Previous studies have shown that yoga causes physiological changes that reduce stress and improve well-being.
Psychological Well-being and Yoga
In general, two viewpoints have been used to define well-being. While the psychological perspective views well-being as the predominance of good characteristics, the clinical perspective views it as the absence of unfavorable conditions. Most of the six general criteria are typically included in positive psychological definitions of well-being. The well-known six-factor model, which incorporates the personal viewpoints of Erikson (1959), Maslow (1968), Rogers (1961), Allport (1961), and Jahoda (1958) into its six characteristics of well-being, has sparked a great deal of research on each of the numerous dimensions and how they individually contribute to psychological well-being. These six qualities of well-being are self-acceptance, positive relationships with others, autonomy, environmental mastery, and purpose in life. Several of Ryff's six dimensions of well-being, such as self-acceptance, autonomy, and life purpose, have been linked to yoga in previous studies. Although recent studies by Callander (2013) imply that yoga rituals improve pleasant ties with others by promoting prosocial behavior, research on yoga's effects on relationships with others has been more limited. Physical health, lifespan, and life satisfaction are just a few outcomes of which psychological well-being is a significant predictor. Psychological benefits of regular yoga practice
Less anxiety and depression
Inner peace and calm
a more positive view of self/others
Increased body awareness and acceptance
Increased energy and vitality
Heightened sense of control of one's body and mind
The decline in self-destructive patterns
Increased mental clarity
Improved reaction time
Improved learning ability and memory
Increased ability to be present at the moment
Increased emotional stability
The techniques used in yoga treatment can vary depending on the problem. Here is a quick explanation of how yoga can treat several psychiatric conditions.
Depression − Fast practices like sukshma vyayama, fast surya namaskara, fast breathing exercises, and back bending positions should receive special attention. It is important to exercise caution when teaching meditation and relaxation practices for periods longer than 10 minutes.
Anxiety disorders/headaches − Particular attention should be paid to slow activities, including meditation, breathing exercises, relaxation techniques, and cooling pranayamas. Meditation and relaxation exercises should be practiced for longer periods.
Psychosis − Particular emphasis should be placed on alternating fast and slow yogic practices. Eyes should be open when performing asanas, and caution should be taken not to teach meditation to these patients.
Effect of Asanas
Yoga postures, or asanas, are thought of as the outer expression of the mind and have the power to modify the state of mind. Our attitudes have an impact on how we feel. It is probably hard for someone to feel good about themselves if they walk around with their chests crushed, heads bowed, and their eyes half open. When you adopt different postures, your outlook on your body, thoughts, and overall sense of self can alter. The endocrine, neurological, and circulatory systems are strengthened, purified, and balanced by yoga postures. For instance, inverted positions can change blood flow. This causes a rise in the production of several neurotransmitters, which improves one's mood and general well-being. Yoga poses are a medin motion that helps to clehelpshe the mind and develop a peaceful, focused state of relaxation. The positions aid in releasing accumulated tension and emotional stress that has built up in the body's muscles. The breath naturally balances as the body unwinds. The mind calms down and feels relaxed when the breath is balanced.
Effect of Yoga on Stress
Techniques like yoga and meditation have been demonstrated to lower perceived stress and elevate mood. Over the past three decades, research on the therapeutic effects of yoga has increased steadily. Today, it includes controlled clinical trials on musculoskeletal and neurological conditions and psychiatric conditions like depression and anxiety, breathing disorders like asthma, cardiovascular disorders like hypertension, and cardiovascular disorders like diabetes. An increasing volume of scientific material also outlines yoga's advantages for kids and teenagers. For instance, studies on yoga interventions have shown improvements in eating disorders in teenagers and weight reduction, anxiety, and self-esteem in children and adolescents, usually of Hispanic descent. Yoga's many methods complement one another to reduce stress and promote well-being.
Hormonal Effects of Yoga
Melatonin, which may function as a hormone with psycho-sensitive properties, is known to be secreted more easily from the pineal gland as a result of yoga activities. It has helped improve healthy, average subjects' well-being and functional capabilities. Such yogic techniques can certainly boost a patient's functional aerobic capacity, especially if they cannot conduct weight-bearing aerobic exercise due to various musculoskeletal issues. The patients would be encouraged to follow these habits through their enhanced well-being.
Biochemical Effects of Yoga
Yoga practice has been linked to several physiological consequences, including changes in blood pressure, heart rate, urine catecholamine levels, and cortisol levels in healthy individuals. Yoga's effects are mediated by several mechanisms, including a decrease in sympathetic tone, activation of antagonist neuromuscular systems, relaxation of the neuromuscular system, and stimulation of the limbic system, which results in the stress response system returning to homeostasis. However, little focus is placed on the psychological factors that contribute to yoga's positive effects on well-being, instead concentrating on the psychological advantages resulting from elevated parasympathetic activation, decreased stress hormone levels, and elevated vagal tone.
Scientific Evidence Related to Yoga in Psychiatric Disorders
According to research, practicing yoga backbends causes a rise in a good mood and a fall in a bad mood. Individuals may benefit from practicing back-bending poses to help them deal with depressive symptoms. They discovered notable decreases in despair, rage, anxiety, and neurotic symptoms in the 17 participants. Out of the participants, eleven experienced remissions. They found that practicing Sahaj Yoga helped depressed patients' verbal working memory, attention span, visual-motor speed, and executive functions. The yoga group had much less psychopathology than the physical exercise group at the end of four months, according to research on individuals with schizophrenia.
Additionally, they considerably improved their quality of life and social and professional functioning. Yoga has been demonstrated to impact GABA and other brain chemicals significantly. The findings imply that yoga should be investigated as a potential treatment for depression and anxiety disorders characterized by low GABA levels. Yoga has been proven effective in treating a range of physical and psychological illnesses, including those caused by stress.
Yogic Principles of Healthy Living
The environment, surroundings, family, culture, eating habits, education, financial situation, and daily activities all influence someone's lifestyle. When a person is fully content, has the capacity for growth, enjoys life, and develops harmony among all the layers of life (annamaya kosha, pranamaya kosha, manomaya kosha, vijnanmaya kosha, and anandmaya kosha), they are said to be in good health. Healthy living refers to how one works, plays enjoys, and spends their time in a more productive, joyful, and positive way or how one responds to life's circumstances in a way that does not interfere with their regular activities. Nearly the same themes are emphasized in all writings discussing the yogic principles for the good life, and the goal determines the yoga practice. These tenets are frequently regarded as the foundational elements of yoga and are still relevant today. The yogic guidelines for a healthy lifestyle have been divided into
Ahara (Food) − It has to do with how people eat. The word "mitahara" in yogic practice, which denotes the perfect quality, quantity, and mental preparation, is used to describe the ideal diet. There are three types of foods that we eat, which are described below, according to Yogic scriptures
Sattavic − This food digests quickly, and this is easy to digest, naturally grown, and energizing. Milk, milk products like curd and cheese, fruits, dried fruits, seasonal vegetables, cereals, sprouts, legumes, honey, jaggery, sugarcane, natural and unprocessed sugar, and oil are among the sattavic foods.
Rajasic − The food is difficult to digest yet necessary for physically engaged people.
Tamasic − These stimulate the nervous system. Typically, they are not in a natural state. This group includes stale, frozen, canned, and bakery goods made with refined flour, like cakes and pastries, chocolates, soft drinks, tea, coffee, wines and liquor, cigarettes, etc. This kind of meal throws off the nerves' natural equilibrium.
Vihara (Recreation) − It alludes to enjoyable, unwinding, and creative pursuits. These are the leisure pursuits one engages in during the free time. This healthy living approach gives such activities a great deal of importance. Painting, dancing, making pottery, sketching, singing, gardening, and playing are a few examples. The activity needs to be based on the person's interests. Only then can someone truly enjoy it? A person should be encouraged to engage in creative hobbies like singing, painting, or any other activity that will aid in long-term mood regulation and management. A person has to develop the skill of mindful relaxation and self-discipline. Sleep is also included in the relaxation. Conscious relaxation is sleep. A peaceful, tranquil mind is necessary for sound sleep.
Achara (Conduct) − These consist of appropriate routines, attitudes, and conduct toward oneself and others. The yogic lifestyle demands that a person form healthy routines and practice self-control and discipline. It has been observed that exterior problems are frequently brought on by unsuitable life choices and can only be resolved by a person's moral behavior. The methodical practices of Yama and niyama can help one behave better on a personal and societal level. According to this theory, a person must practice self- and societal discipline to live a happy life. A person who follows this process becomes organized. People may live happy lives if they have internalized these two aspects of Ashtanga yoga.
Vichara (Thinking) − The value of thinking is emphasized in this idea. Positive thinking's benefits have been heavily emphasized in the media. According to yogic practices, having a positive outlook on life is crucial to finding happiness. Our thoughts have enormous power. According to the law of attraction, everything occurring to us now results from prior thoughts, whether conscious or subconscious.
Moreover, the thoughts we have right now will determine how things turn out. Everything that occurs to us, whether good or terrible, results from our mental attitude.
Vyavahara (Behaviour) − Our behavior toward others is called vyayahara. Yoga's different books include instructions on how to interact with people. The Bhagavad Gita's Karma Yoga and Maharishi Patanjali's Kriyayoga are both highly pertinent. The Bhagavad Gita asserts that deeds must be carried out with a sequence of obligation and detachment. Tapa and swadhyaya are stressed by Patanjali, likewise, ishwarpranidhana. When performing daily tasks, there should be consistency and objectivity.
Yoga has been demonstrated to affect mental and physical health anecdotally and experimentally positively. Yoga, however, is not a substitute for counseling or medicine. Instead, it is advised to use yoga as a supplement to talk therapy or medication to speed up the psychological rehabilitation process.
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