#Yoga for depression

[asmyiiyengaryoga]

Elevate Your Spirit Yoga for Overcoming Depression

Discover how yoga can be a powerful tool for overcoming depression at ASMYI Yoga. This comprehensive resource provides insights into various yoga techniques and practices tailored to address mental health challenges, offering a holistic approach to restoring balance and well-being. Check out this creative infographic to elevate your spirit yoga for overcoming depression. https://bit.ly/4alkg6y

[ruebner]

Kundalini Yoga for Depression Video Tutorials: #3, Meditation for Acute Depression

This is the third #meditation in the Kundalini Yoga for Depression Series. This practice is a simple and focused mantra exercise for knocking out acute (or chronic, in my opinion) depression. Join me on this journey of supporting #mentalhealth with #yoga!

This one is named for acute depression, but I believe it is just as effective for chronic depression as well. My first time practicing it, I noticed myself burping (releasing stagnant energy through gas) immediately after. It is easy for all levels. The video is available on Youtube here:https://youtu.be/KmIGdqODTbk?si=53WPWxiBiWahTFbh and my playlist of Yoga for Depression is…

[larryvogelblog]

Can Yoga Cure Depression? 

Introduction:

Depression, a complex and pervasive mental health condition, affects millions of individuals globally, impacting their emotional well-being and overall quality of life. While traditional therapeutic approaches and medications remain crucial in depression management, there is a growing interest in complementary practices, such as yoga, as a potential supportive tool. In this article, we delve into the connection between yoga and depression, exploring the evidence, benefits, and considerations surrounding the use of yoga in the treatment and alleviation of depressive symptoms.

Understanding Depression:

Depression is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities. It can manifest in physical symptoms such as changes in appetite and sleep patterns, fatigue, and difficulty concentrating. Depression is a multifaceted condition with various contributing factors, including genetic, biological, environmental, and psychological elements.

The Role of Yoga in Depression Management:

Stress Reduction and Cortisol Regulation:

Yoga is renowned for its stress-reducing benefits. Engaging in yoga practices, including asanas (physical postures) and pranayama (breath control), has been linked to a reduction in cortisol levels, the hormone associated with stress. Elevated cortisol levels are often observed in individuals with depression, and the calming effects of yoga may contribute to improved mood and stress resilience.

Neurotransmitter Regulation:

Yoga has been shown to influence neurotransmitter activity in the brain, including the release of serotonin, dopamine, and gamma-aminobutyric acid (GABA). These neurotransmitters play a crucial role in regulating mood, and their dysregulation is implicated in depression. Yoga practices may contribute to a more balanced neurotransmitter profile, potentially alleviating depressive symptoms.

Mind-Body Connection:

Depression often involves a disconnection between mind and body. Yoga emphasizes the integration of breath, movement, and mindfulness, fostering a heightened awareness of the mind-body connection. This increased awareness can help individuals reconnect with their bodies, promoting a sense of grounding and presence that counteracts the dissociative aspects of depression.

Enhanced Sleep Quality:

Insomnia and disrupted sleep patterns are common symptoms of depression. Certain yoga practices, especially those focused on relaxation and meditation, have been associated with improved sleep quality. Establishing a consistent yoga routine may contribute to better sleep hygiene, positively impacting overall mental health.

Community and Social Support:

Yoga classes often provide a supportive community environment. The sense of belonging and social interaction inherent in group yoga sessions can be particularly beneficial for individuals dealing with depression, counteracting feelings of isolation and fostering a supportive network.

Empowerment and Self-Efficacy:

Engaging in regular yoga practice empowers individuals to take an active role in their well-being. The sense of accomplishment and self-efficacy gained through mastering yoga postures and techniques can positively impact self-esteem, a key aspect of depression management.

Mindfulness and Cognitive Restructuring:

Mindfulness, a central component of yoga, involves cultivating present-moment awareness without judgment. Mindfulness practices, including meditation and mindful breathing, have been shown to have a positive impact on cognitive restructuring – the process of changing negative thought patterns often associated with depression.

Physical Exercise and Endorphin Release:

Physical exercise, an integral part of many yoga practices, has well-established benefits for mental health. Exercise stimulates the release of endorphins, the body's natural mood enhancers. Regular engagement in yoga's physical aspect contributes to increased physical activity, potentially alleviating depressive symptoms.

Considerations and Recommendations:

Consultation with Healthcare Professionals:

While yoga shows promise in depression management, it is crucial for individuals to consult with healthcare professionals before incorporating it into their treatment plan. Yoga should be seen as a complementary approach rather than a sole treatment for clinical depression.

Individualized Approach:

Depression is a highly individualized condition, and what works for one person may not work for another. It's essential to approach yoga as part of a holistic and individualized treatment plan, considering the specific needs and preferences of the individual.

Consistency and Patience:

Like any therapeutic practice, the benefits of yoga in depression management may take time to unfold. Consistent and patient engagement with yoga practices is key. Short, regular sessions may be more sustainable and beneficial than infrequent, intense sessions.

Mindful Selection of Yoga Styles:

Different styles of yoga cater to diverse needs. Gentle and restorative yoga styles may be more suitable for individuals dealing with depression, offering a nurturing and accessible approach. Ashtanga or power yoga, while beneficial for physical fitness, may be intense for those just starting their yoga journey.

Yoga as a Complementary Approach:

Yoga should be viewed as a complementary approach rather than a substitute for conventional treatment methods. It can enhance overall well-being and serve as a valuable adjunct to therapy and medication prescribed by healthcare professionals.

Conclusion:

While yoga for depression is the holistic tool in the management of depressive symptoms. The integration of yoga into a comprehensive treatment plan offers individuals a multifaceted approach to mental health, addressing the physical, emotional, and cognitive aspects of depression. As research continues to explore the intersection of yoga and mental health, it is evident that the ancient practice holds promise as a supportive and empowering ally in the journey toward healing and well-being.

[michelehauswirth]

Yoga Poses to Relieve Stress and Anxiety: Find Inner Serenity

Discover inner serenity with yoga poses designed to relieve stress and anxiety. Child's Pose offers solace and a sense of surrender, while Cat-Cow gently massages tension from the spine. The soothing effects of Legs Up the Wall pose promote relaxation, and the deep breathing in Corpse Pose calms the mind. These yoga postures cultivate mindfulness, helping you find tranquility amid life's challenges.

[neonspectrumdreams]

Don't Forget to Breathe - Breathwork Techniques

Breathing is a fundamental process that all humans engage in. Air is life giving and life saving. Naturally, the quality of our breathing can have a significant impact on our mental state. 

Breathwork can be considered a form of meditation; when we meditate, we focus on something else in order to avoid becoming enmeshed in the constant barrage of thoughts that we generate throughout the day. So breathwork positively affects our mental state in this same way that meditation does, as well.

Breathwork can be used as a grounding technique after different types of psychological distress. It can help relax the fight or flight response which turns on during PTSD and anxiety symptoms. It can help distract and detach from distressing thoughts and emotions. It can help change state in general from a negative state to a neutral and calm state.

It is recommended to do these exercises for 10-30 minutes a day if possible, although a shorter time period a few times a month is acceptable. It can also be practiced in a shortened version multiple times throughout the day anytime unacceptable anxiety or emotions become overwhelming. So, for instance, if you have an anxiety attack because you just found out about a deadline, you can focus on your breathing for a couple minutes, then go back to your day. 

Okay, onto the types of breathwork I will be teaching today.

The simplest version of breathwork is a simple breathing meditation. In breathing meditation, we sit or stand somewhere with as few stimuli (distractions) as possible, and we focus on our breathing. Any time our thoughts begin to drift to something that is not the process of breathing, we re-direct them back to focusing on breathing. Instead of engaging with our daily anxieties, we simply focus on the act of breathing rather than thinking. 

You may notice that breathing is not just one action. It can roughly be divided into four parts: inhaling, holding (which is when gas exchange occurs in the lungs and the oxygen is traded for carbon dioxide,) exhaling, and a pause before beginning it all over again. Some people find that timing these four stages can occupy the mind more easily and allow them to get into the mindset of meditating more effectively. Many people do a breathwork technique that is called “the cube” - staying in each of these four stages for four seconds. Others vary the timing of each stage by one or two seconds, sometimes giving certain states a longer duration than the others. You can experiment with the timing to find your ideal time. Not everyone times their breaths when they engage in breathing meditation, but it is an option many find helpful.

Some people find it helpful to engage in certain breathing techniques, although this is optional. Breathing through the diaphragm, a popular breathing adjustment, allows someone to breathe more deeply. Breathing through the nose and exhaling through the mouth also yields a deeper breath. Another technique is to breathe in and out through pursed lips. The way breathing changes during yoga can be used as well - simply going through the process of yoga and focusing on your breathing as you move through any regimen of poses is a common form of meditation many do, sometimes unknowingly. These techniques are often recommended to people with asthma to help them breathe more clearly (but of course should not be used in place of medical care.) 

Another form of breathwork is to visualize your breath. You can imagine energy of some color, say blue, entering through your mouth and going to your lungs. You can feel the energy fill you up. Many people like to imagine the energy heals them, or try to feel the subtle physical feelings of the oxygen exchange taking place in the lungs. Then the energy turns red as you exhale it from your lungs back out around you. You can experiment with the specific visualization to find something personal to you that works for you.

[thepersonalwords]

Don't be a reflection of your depression, your dark, or your ugly. Reflect what you want. Your light, your beauty, & your strength. Aspire for greatness - reflect who you are; not which deficits you maintain. Showcase the hidden treasures.

Tiffany Luard

[odessastone]

You ever go through a phase of instalocking the same character every game not because you want to get better at them or anything, but because you just can’t be bothered changing all around to different heroes. Executive Dysfunctionwatch

[the-acid-pear]

I love the parallel between how Dave and Jack deal with their grief because Dave on one hand just can't let anything go bc he's terrified of losing someone dear again while Jack on his part has lost so much and so often he just doesn't get attached to shit.

[seraphim-soulmate]

October 3rd, 2024

I can't tell if I'm "I should rest" tired or if I'm "I should go do some exercise" tired augh

I took a nap, but I also did a lot of walking yesterday. I'm not sore, and not in pain, just very fatigued I guess?

[aro-culture-is]

quick note - this blog is gonna be sparse again for at least this week. trying new medications and tbh initial side effects are not super pleasant + actual effects build up. as a result: currently as if unmedicated for mental health, with anxiety+ side effect, extra fatigue, dizziness, and fatigue. it's uh, sure something.

totally recognize that most of y'all know we're absent at times due to health things, just wanted to give a heads up that this one is at least anticipated.

[shorterstrides-fasterpace]

Good morning!!!!

Good morning! I did the running thing! My knee is being an issue, and so are my emotions. Should look into new shoes. Also, my friend asked to be accountabilbuddies so we will see how this goes!

[ruebner]

Kundalini Yoga for Depression Video Tutorials: #2, Kriya for Conquering Depression (challenge yourself!)

Continuing my Kundalini Yoga for Depression series, this challenging kriya is for Conquering Depression. Join me in practice to bring back your vitality and life force

This is the second instructional video in my series of tutorials for Kundalini Yoga Kriyas designed for healing ourselves from depression. You can visit the playlist on Youtube here. This is a demanding series of exercises that will really move your energy and challenge you to break through stagnancy, so if you take on the challenge, please commend yourself for your dedication!

[runfast-runfar]

Little life update ✨ Last week of November ✨

🌻 things have been a bit more steady/consistent lately but not without some down periods. I’m honestly a little bit concerned I have bipolar disorder over bpd bc while yes, majorrrr attachment/abandonment issues lol, my mood is so up and down, and extremely drastically up and down, that I’m convinced there’s something medically/diagnostically happening there. But at the same time, those ups and downs are very tied to my favorite person.. so idk maybe it is bpd. But that’s not comforting bc at least bipolar there’s medication I could take. Bpd there’s nothing medication wise to help and that sometimes really really sucks.

🌻 but, on to the good. Began my high school obsession of rewatching Pretty Little Liars last week and omg season one was so so good!!! The nostalgia lol

I’m on season 3 now and I honestly am really enjoying rewatching it :)

🌻 Thea’s been especially snuggly the past month or so, might just be bc of the colder weather settling in, but man oh man I love this little bean 🐱🫶🏻

🌻 I have been dog sitting a lot the past week now, and am currently dog sitting for this yellow lab who is 110 pounds and thinks he’s a fucking chihuahua lmao! But he’s sweet and derpy and is a great gravity blanket when he lays on me haha

🌻 I have been back on the reading grind and I’m so happy about it! I read Solitaire by Alice Oseman in 1.5 days and read the first volume of Heartstopper immediately after! And am almost done reading Before I Fall by Lauren Oliver! Almost 3 books in 2 days haha! Love it! Next up I will read Loveless by Alice Oesman and the second volume of Heartstopper!

🌻 I’ve been easing back into higher mileage running and I am just loving it! Trying to make my average base run 5-6 miles and my long run once a week <10 miles. The past three days I have ran 4 milers so easily and I love this sport!

🌻 I’m trying extremely hard to not worry or fixate on the colonoscopy and upper endoscopy I’ll be getting ~a months time, so I’m trying so hard to just dostract myself. Some days it works better than others.

🌻 I hope you’re all doing well, and had a nice thanksgiving/holiday! And if you spent it alone, I hope you were able to do something nice for yourself ♥️

[samuwhal]

We need to change how we talk about self-help techniques.

By self-help techniques, I’m talking about: grounding, mindfulness, meditation, breathing exercises, physical activity, and--the big one--yoga. I have struggled with my mental health since I was fifteen, and just now, I am realizing how much these things can actually help. I am almost twenty-six years old, and I will have been in therapy for ten years this fall. Let me tell you, I have spent so much of that time renouncing these tools. Recently, though I’ve realized that: holy shit, they can really work...but man they are offered to struggling people in the worst possible light.

TL;DR: Just because suggestions about ways to manage mental illness are framed as “you have to try it or you want to be sick” doesn’t mean that they can’t actually work or that you are invalidating yourself by trying or being helped by them. Featuring personal anecdotes and a boat metaphor.

I know I am not alone in that the idea of these techniques and exercises just made my skin crawl. They made me feel vulnerable in a way which really scared me, they felt impossible to initiate in the moments needed most, and--ultimately--they felt incredibly diminutive. Think about it: people getting sucked into rapids will drown cursing your name if all you do is insist they have to “ride the wave.” “Fuck you.”

When I began taking anti-depressants, it was not without a fight. I’m lucky; my parents were willing and able to put me in therapy as soon as I asked. But with medication, they were concerned it was a shortcut, that I would be on pills for the rest of my life, and that the chemicals would change me and do “the work” for me, as if this was an issue of character development and not brain malfunction. Why wouldn’t I just do something relaxing when I was upset? Why wasn’t I leaning more into my spirituality? Why wasn’t I letting anything else help me?

And that’s the problem! I tried to explain that I would be able to use those techniques easier if medication brought my overall symptoms down. You wouldn’t expect me to paddle upstream against a tsunami, but I could feasibly make progress against a strong current. Even at that point, if I go over rapids, I want a fucking life jacket, not somebody with their feet firmly planted on the riverbank shouting, “Try yoga!” Though I of course continued therapy in addition to medicine, I still resisted any advice having to do with self-help because of that sentiment.

To be clear, I’m still very pro-medication and for eliminating that stigma. Really, though, when somebody is having such debilitating symptoms--emotions--that they feel like they are getting pulled underwater and gasping for air, it’s not fair that the solution could be something as effortless as breathing in while counting until it’s better. That sounds like bullshit. Mental illness physically hurts, but to outsiders, it’s all in your head, and it would be fine if only you could step back and appreciate how good you have it. If “mindfulness” works, then maybe those people are right, and that can’t be true. It hurts too much to be true.

However, I want you to know that your struggles won’t be any less legitimate if something simple actually does end up helping. I have two stories here:

1. Last year, after wanting to start for ages, I finally began exercising: just going to the gym a couple of times a week. My goal was only to feel better in my body, not really to do anything for myself mentally. I even hired a personal trainer to write work-out routines for me to follow, both to hold myself accountable (I won’t skip if I’m paying someone) and just so I wouldn’t be totally lost the second I walked in. But I have felt so many unexpected mental benefits, as well:

Getting my heart rate and breathing elevated--and continuing to exert myself through it--has kept me steadier when anxiety starts to set in. I feel more confident knowing that I can lift heavy things, run distances, and because I did something productive. I’m not stress or bored-eating, not necessarily because I’m afraid I’ll “put the calories back,” but because I’m simply more regulated. I have been sleeping better since pushing my muscles has reduced my lower back pain. I don’t procrastinate showering if I’ve just gotten back from the gym. When I sit down to schoolwork, I focus easier if I had exercised. Something something endorphins. I know I’m starting to sound like a “bro,” but the point is that these are huge benefits to exercising that just don’t get mentioned by the people crudely suggesting that it will fix your depression.

2. A couple of months ago, I was having a bad night, and the “don’t believe any negative thoughts about yourself after 10 p.m.” rule had gone out the window. I did what many of us have taught ourselves to do and asked for a lifeline: I texted my girlfriend in the same room (because vocalizing it was too hard) asking if she would come over to sit with me. I didn’t even realize I was having an anxiety attack, but she did. At first, I felt too frozen and in-pain when she asked me to sit up from clutching the fetal position. Instrumentally, though, she said that she wanted to help, but I had to help myself, too. She was throwing me a ring, but I had to swim and meet her halfway. I sat up.

She held me and led me through a “find five things in the room” exercise, and fuck me: it helped. No, I wasn’t cured. I’m still not. But this broke my self-destructive loop, and I was able to go to sleep relaxed. This was an epiphany for me. I could have provided myself this tool, this comfort, the entire ten years I’ve been dealing with this shit! Instead, I’ve just been enduring it, hoping against everything pulling me down that--instead of drowning--I’ll eventually kick the riverbed where it’s shallow enough to stand.

When self-help techniques are offered to mentally ill people, they tend to be used as a “gotcha:” you could easily be better, if only you wanted to try. To be completely fair, this isn’t always the meaning. However, it only takes a couple of those microaggressions to ensure you shut down when your therapist or a concerned loved one asks if you've tried "grounding” before.

Please, take it from me: these tools aren’t just leaky arm floats that people who never even needed to learn how to swim offer just to feel better as they watch you struggle. They are a life jacket to keep you afloat when you tip, a wider paddle to outrun the rapids, a better rudder and tiller so you can actually steer, a bailing bucket for when things get dicey, or pontoons so you won’t tip so readily. Trying self-help techniques doesn’t disclaim what you’re going through, they just might make it more bearable.

And you’re worth that.

[hymnism]

you know what. it really is crazy how much better just a 10 minute stretch routine can make you feel