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Anxiety and Depression

When the stressful demanding situation goes on increasing beyond one's capacity to cope,
one starts losing control over the body - mind equilibrium resulting in gross imbalance in the
chemistry of the brain. This becomes the basic cause for psychosis or psychosomatic disorder.
CLASSIFICATION :
Mental disorder can be classified as mild and severe in nature. The mild type and most
commonly concentrated psychiatric disorder is neurosis and the severe types are the
psychosis.
NEUROSIS:
A group of mental illness which are minor or benign. The patient is comfortable in social,
only interfere with his or her capacity for insight and judgement but his or her ties with
reality are intact.
Neurosis is divided into :

Anxiety neurosis
Phobias

Hysteria

Depression

Obsessive compulsive disorder

PSYCHOSIS :
It is major degree of mental disorder. However, fortunately psychosis is less common then
neurosis. Here a person's mental capacity, emotional, responsibility. capacity to recognize
reality, communicate and relate to others is sufficient impaired, so as to interfere with his or
her ability to deal with the ordinary demands of life. Psychosis is a biochemical or thought
disorder to problems in neurotransmitter, clearing the capacity of rational thinking and
behavior.
Psychosis are divided into:

Mania depression psychosis


Schizophrenia

Multiple personality syndrome.

Anxiety and Depression is a normal reaction to stressful demanding situation. Normally it is


helpful in overcoming a situation and it adversely affects the work, mental health when it

happens too severe.


ANXIETY :
Derived from Latin word " anxieties " means feeling of fear apprehension and dread. Excited
uncontrolled visible fight or flight reaction could be called as anxiety neurosis. It is visible as
apprehension, palpitation. restlessness and tremors etc.
Anxiety can have two effects :

Anticipation Anxiety - Helpful response ( fight response ).


Panic anxiety - Inability to cope or adopt to demanding situations ( flight response ).

DEPRESSION :
Abnormal individual response to some distress situation or an event. Most common symptom
of the psychological illness :

Neurotic - Neuron reaction to stress.


Psychotic - Endogenous definition arises spontaneously in the mind. It is visible as
insomnia, headache, exhaustion, anorexia, irritability, emotionalism, loss of affect,
less of interest, impaired concentration, feeling that life is not worth living and
suicidal thought so much negate.

SIGN AND SYMPTOMS :


Psychological :

Apprehension
Fear of impeding disaster

Irritability

Re - personalization

Somatic :

Tremor, Sweating
Palpitation, Chest pain

Dizziness, Diarrhea

Frequent maturation

Initial insomnia

Poor concentration

Feeling of heart burn

Mild nausea, Headache

Loss of appetite and weight

Inappropriate eating habits

Excessive use of alcohol

Tranquilizing drugs or sleeping pills

Difficulty in digestion

There can occur phobic brought in by abnormal fear of particular object on situation. Panic
disorder is also to be included.

Yoga for Anxiety and Depression


LOOSENING EXERCISES :

Jogging
Forward and backward bending

Spinal twist

Spinal stretch

Knee stretch

Alternate toe touching

INSTANT RELAXATION TECHNIQUE

Surya Namaskara ( 10 steps )

Relax by walking

Tiger stretch

Cycling

Pascimotanasana stretch

Side leg rising

DURATION : 20 Minutes

QUICK RELAXATION TECHNIQUE

ASANAS :

Ardhakati chakrasana
Ardha cakrasana

Pada hastasana

Bhujangasana

Shalabasana

Dhanurasana

Sarvangasana

Matsyasana

Halasana

Chakrasana

Shasankasana

Vakrasana or Ardha matsyendrasana

Ustrsana

DEEP RELAXATION TECHNIQUE

PRANAYAMA FOR ANXIETY :

DURATION : 20 Minutes

DURATION : 15 Minutes

Kapalabhati
Sectional breathing

Chandra anuloma viloma pranayama - 4 times a day and 27 rounds each time.

Nadisuddhi Pranayama

Sitali / Sitkari / Sadanta pranayama

Bhramari pranayama

PRANAYAMA FOR DEPRESSION :

DURATION : 15 Minutes

Kapalabhati
Sectional breathing

Surya anuloma viloma pranayama - 4 times a day and 27 rounds each time

Nadisuddhi Pranayama

Sitali / Sitkari / Sadanta pranayama

Bhramari pranayama

MEDITATION :

DURATION : 10 Minutes

Nadanusandhana or OM meditation

NOTE :
Practice yoga therapy under the guidance of a Doctor or Yoga expert or Yoga
therapist.
REFERENCE :

Yoga for Anxiety and Depression : Dr. R. Nagarathna and Dr. H.R. Nagendra