TECNICAS PARA BAJAR LA ANSIEDAD (en inglés)

Relief from anxiety and stress is now only a yoga practice away!

Roughly 40 million U.S. adults suffer from anxiety (that’s around 18 percent of Americans age 18 and over), making it the most common mental illness in the country.

This number is gradually increasing as even those who haven’t been diagnosed with an anxiety disorder are prone to experience stress, tension and anxiety in their day to day life. Today many are anxious about how to deal with their anxiety.

Stress, fear, anxiety – if we start counting all those instances in life when we experienced these emotions, we may just lose count. We experience anxiety about the result of an important exams like SAT or the reaction of our parents to the report card or nervousness about the first date or a job interview. A little bit of fear is normal; in fact, just like salt in the food, it is needed so that we remain disciplined, focused and dynamic.

The problem starts when this fear becomes persistent and so intimidating as to start interfering with our everyday life. Everyone suffers from mild anxiety from time to time, but chronic anxiety takes a tremendous toll on the body, draining energy resources and keeping the body in a constant state of stress. The effects of anxiety are magnified with an unhealthy lifestyle resulting in accumulating tension in the muscles, breathing remains constricted most of the time, and the mind has no rest from the whirlpool of thoughts and feelings that feed the anxiety. Then it becomes an anxiety disorder, a state of excessive uneasiness, worry, or fear of the unknown, which needs to be treated, and this is where yoga can help.

How can yoga help get with anxiety?

Humans have innate ability to heal naturally, and what stops that healing are all the stresses of daily life. Yoga helps our entire system slow down. By transferring focus and attention to the body and breath, yoga can help to temper anxiety while also releasing physical tension.

Regular yoga practice can help you stay calm and relaxed in daily life and can also give you the strength to face events as they come without getting restless. Yoga practice ideally includes the complete package of asanas (body postures), pranayamas (breathing techniques), meditation, and the ancient yoga philosophy, all of which has helped several anxiety patients recover and face life with new positivity and strength.

The following 9 yoga techniques can help calm an unsettled mind:

1. Move your body and relieve your mind of stress with asanas.
These yoga postures can help achieve a happy and healthy mind and body. Asanas help release tension and negativity from the system. Particularly useful are Bow Pose, Fish Pose, One-Legged Forward Bend, Bridge Pose, Cat Stretch, Two-Legged Forward Bend, Standing Forward Bend, Downward Facing Dog, Headstand, and Corpse Pose.

Note: At the end of the yoga posture session, lie down in Yoga Nidra to give your mind and body a few minutes of through relaxation. The technique is helpful in flushing out body toxins, a primary cause of stress, from the system. I use the CD by “Art of Living” in which Sri Sri Ravi Shankar guides you in Yoga Nidra in his soothing voice and prayerful chants.

2. Breathe right with pranayamas to relieve anxiety
Taking your attention to the breath can help free the mind of the unnecessary clutter of thoughts that breed anxiety. Try the following breathing practices:

>>Deep Yogic Breaths
>>Alternate Nostril Breathing – effective in releasing stress from the system (where the exhalation is longer than the inhalation)
>>Skull-Shining Breathing Technique (Kapal Bhati)
>>Bellows Breath (Bhastrika)
>>Bee Breath (Bhramari)
>>Sudarshan Kriya- a powerful breathing technique that uses specific, natural rhythms of breath to help get you unstuck and de-stressed. This has been tested and practiced by millions across globe technique helps relieving acute and chronic anxiety. I learned this technique at Happiness Program of Art of Living about 6 years ago, and I have been practicing it everyday to de-stress and recharge myself.

3. Meditate to enjoy the gift of a relaxed mind
Meditation can be an excellent technique to relax a distracted mind, give you a sense of calm and peace, and also to observe with daily practice how your mind works to keep you involved in small, petty things around. It can also help you not worry too much or get anxious of the unknown future.

You might have often heard the term adrenalin rush. This happens when we get too anxious or stressed about a potential threat. For instance, while taking an adventure ride. At such a time, the level of adrenalin hormone goes higher, leading our heart to beat faster, making the muscles tense and our body sweat profusely. Scientific research has shown that regular meditation practice can help significantly reduce the level of this stress hormone.

4. Apply yoga philosophy in your life; stay happy and enjoy every moment
Knowing and applying the ancient yoga knowledge in daily life, which talks about some simple yet profound principles (yamas and niyamas) of yoga, can be the secret to happy and healthy living. For instance, the Santosha principle (niyama) teaches the value of contentment. The Aprigraha principle can help us overcome greediness or the desire to keep possessing more, which can be a reason for stress and anxiety. Also, the Shaucha principle talks about cleanliness of the mind and body. This rule can particularly help if you tend to get too anxious about catching infectious diseases.

The yamas and niyamas of yoga will also encourage us eat nutritious food and live a healthy lifestyle which greatly helps to overcome anxiety and stress. To understand the yoga philosophy, you may consider reading Sri Sri Ravi Shankar’s “Commentary on Patanjali Yoga Sutras.”

5. Pray, keep faith and smile!
Prayer is the best form of reassurance and support to keep you anxiety-free. Developing habits of daily prayer, chanting or singing devotional songs fill you with positive energy and also help still the mind. They also instill a sense of deep faith that all happens for the best and that there is a higher divine power that takes care. Moreover, make a conscious effort to smile more. It will instill confidence, calmness and positivity instantaneously. Try it out right now!

#6: Think about what we can do for others
When we constantly remain stuck in me and mine, it makes room for stress and anxiety. We keep worrying about what will happen to us. When we shift our attention to how we can be of some use to others around us. Energizing our self with some voluntary activity can give you deep satisfaction and immense joy.

#7: Know the impermanence of the world
When this realization sets in that everything around us is temporary and would change, we become relaxed and settled from within. A feeling of ‘this too shall pass and not remain forever’ arises in us and frees us from anxiety. Meditation can help us see this founding principle of life.

#8: Remember a similar past situation when we could overcome anxiety
This fills us with immense courage that we can overcome this situation. Keep reminding yourself that you can overcome.

#9: Keep positive company around.
When we spend more time with positive-minded people, we are influenced by similar thoughts, which reflects in our overall attitude to life. Only a positive mind can breed joy, peace and relaxation.

Here are some other ways you can manage your anxiety:

>>Sing, dance and celebrate. The very intention to celebrate will pull you away from anxiety to a more harmonious state.

>>Have faith and surrender to the Almighty and know that there is a supreme power who loves you. The supreme power is behind you and accepts you totally. The sense of security comes with the sense of belonging.

>>Remind yourself of the big picture and that you are committed to a greater goal that will keep the anxiety away.

>>Be unpredictable for a while. Anxiety is always related to some anticipated action. Do something completely irrelevant and unpredictable.

>>Be ready to face the worst will leave you with stability in the mind.

It’s also good to know that yoga is not a treatment option, it is a way of living. Proper medical consultation along with tips from your yoga teacher will help you overcome anxiety sooner.

The doctor would guide you on the condition better and help you understand the type of anxiety disorder you may have – Panic Disorder, Obsessive Compulsive Disorder, Post-Traumatic Stress Disorder, Social Anxiety Disorder, or Generalized Anxiety Disorder, to name a few. And the yoga teacher will guide you handle your life with broader perspective. Allopathic or modern medicines may have side effects; it also may be a good idea to consider alternate lines of treatment such as Homoeopathy and Ayurveda.

- Dr Sejal Shah, Sri Sri Yoga Teacher, Art of Living Retreat Center, Boone, NC

- See more at: http://yoganonymous.com/9-yoga-tips-overcome-anxiety-disorder/#sthash.sAjyPhga.dpuf

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