DEPRESSION
Let us see about it !
Depression is a state of mental disturbance. It is characterized by deep, long- lasting feelings of sadness or despair.
Depression can change an individual’s thinking/feelings and also affects his/her social behaviour and sense of physical well-being.
Do you know how it occurs ?
Stressful events
Personality
Family history
Giving birth
Loneliness
Alcohol and drugs.
Illness.
During depression time, some changes will occur in the body, let's see that
Depression symptoms can vary from mild to severe and can include
- Feeling sad or having a depressed mood.
- Loss of interest or pleasure in activities
- Changes in appetite
- Weight loss or gain
- Trouble sleeping or sleeping too much
- Loss of energy or increased fatigue
- Increase in purposeless physical activity.
- Feeling worthless or guilty
- Difficulty thinking, concentrating or making decisions
- Thoughts of death or suicide
To reduce it, our ways as
YOGA :
ASANAS :
1) Balasana :
Come into Vajrasana, keeping your knees and thighs separate, and gently bend forward, placing your forehead on floor or on the cushion in front. Extend arms forward, palms pressed into the floor. Rest with gentle breaths. If you are not comfortable with this, you can modify it into Puppy Pose by lifting your buttocks up and stretching the hands further.
Benefits:
It helps calm your brain and relieves stress and anxiety.
2) Setu bandhasana : ( Bridge pose)
1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.
2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and slowly roll the spine back to the floor.
Benefits :
It helps you relax and works wonders for people suffering from stress, anxiety, and depression.
3) Urdhva mukha svanasana :
Lie on the floor with your face down and legs following the same with the toes facing downward and a few inches apart. Place your palms near the chest on either side, facing down. Keep your palms close to your ribs. Lift your torso and straighten your arms and legs a few inches off the floor. Press the top part of your feet firmly into the ground. Keep your head straight or facing upwards and your shoulders away from your ears and let your chest rise.
Benefits :
Urdhva Mukha Svanasana can easily cure mild fatigue and depression. It has an overall rejuvenating effect on your body, and all the stress trapped in your back will vanish.
4) Halasana :
Lie on your back with your arms beside you, palms downwards.
As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.
Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.
Hold this pose and let your body relax more and more with each steady breath.
After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation
Benefits :
Halasana reduces the strain on your back and enhances your posture. It calms your brain, gives it a good stretch, and reduces stress.
5) Uttanasana :
Bend your knees slightly and fold your torso over your legs, hingeing from the hips, not the lower back. Your hands may land next to your feet or on the ground in front of you. Inhale and extend your chest to lengthen your spine. Exhale and gently press both legs toward straight without hyperextending
Benefits :
Uttanasana relieves tension in your back, shoulders, and neck and improves the functioning of your nervous system. It calms you and reduces anxiety.
6) Savasana :
Lie down flat on your back.
Stretch your arms and legs out and away from your body.
Keep your eyes gently closed.
Breathe evenly and attempt to relax.
Ensure that your body is completely relaxed and focus on your mind.
Practise regularly till you learn to focus, and can still your thoughts.
Benefits :
Savasana rejuvenates you and helps your body relax.
PRANAYAMA :
1) Nadi suddhi pranayama
Sit comfortably.
Bring the Right hand into Vishnu Mudra (thumb to the Right nostril, ring and pinky fingers to Left, index and middle finger folded and resting at the base of the thumb)
Exhale completely.
Block the Right nostril and inhale through Left nostril
2) Bhramari pranayama
Take in a deep breath and breathe out forcefully through the nose, without any strain.
Immediately, breathe in with the same force.
Inhale and exhale repeatedly, deeply and thoroughly, using the diaphragmatic muscles with vigour. The abdomen moves out during inhalation, while the diaphragm descends. The converse happens while exhaling.
The above movements should be slightly exaggerated. A strong nasal sound will accompany such breathing. The process should be rhythmic and controlled, maintaining the speed as per capacity.
Do ten cycles to complete 1 round of Bhastrika Pranayama.
MUDRA :
1) Adi mudra
2) Apana mudra
DIET :
Foods should be included :
High intake of fruits and vegetables
Whole grains
Fish
Olive oil
Low fat dairy products
Antioxidant
Low intake of animal foods
These foods are helpful for the decreased with the risk of depression.
These foods increases the parasympathetic
nervous system and decrease the sympathetic system so the happy hormones like endorphins are released
Foods should be avoided :
High fat dairy products
Candy
Refined oils
Fried food
Processed foods
Key msg to home :
Take these to avoid depression and stay happy and live happy and healthy.
STAY HEALTHY
No comments:
Post a Comment