Reduce anxiety with meditation

In addition to regulating breathing and instantly stabilizing the mind, meditation has also been proven by medical experts to be as effective as antidepressants, reducing symptoms of anxiety.

According to the World Health Organization (WHO), about 4% of the global population is affected by an anxiety disorder. Although it is a common symptom, persistent or excessive anxiety can be a sign of a mental health condition.

This can have a significant impact on daily life with symptoms such as: difficulty concentrating, difficulty making decisions, feeling irritable, tense, restless with increased heart rate, nausea, stomach pain, sleep problems or even a constant sense of danger.

Long-term anxiety can lead to more severe symptoms related to mental health.

People with the above symptoms are often prescribed antidepressants, but they should only be used for a short time because they can cause severe dependence.

Meditation vs. Antidepressants

A study by the National Institute of Mental Health in Maryland (USA) found that practicing meditation-based stress reduction is as effective as using escitalopram (Lexapro - an SSRI commonly used to treat depression and anxiety). When meditating, symptoms in people with various anxiety disorders showed signs of reduction.

Accordingly, 276 adults participating in the study were diagnosed with different anxiety disorders such as agoraphobia, panic disorder, generalized anxiety disorder or social anxiety disorder. They were divided into 2 groups and received 2 treatment methods: medication or meditation.

Each day, the drug group was prescribed 10-20 mg of escitalopram (an antidepressant) and attended weekly clinical follow-up sessions, while the other group received theoretical and practical training in some form of meditation.

After four weeks, those treated with escitalopram reported a greater reduction in anxiety symptoms than those in the meditation group. But surprisingly, by week eight, there was no significant difference between the two groups. Not only that, but the medication group experienced more side effects: 110 people (78.6%) in this group reported at least one side effect during the study, compared with 21 people in the other group (15.4%).

Meditation helps regulate breathing and stabilize heart rate, good for the elderly

Potential as a drug alternative

“These results suggest that meditation has the potential to be a viable alternative, with fewer side effects and reduced reliance on anti-anxiety medications,” said Lee Chambers, a psychologist and founder of the UK-based health organisation Essentialise Workplace Wellbeing. “While the rapid effects of escitalopram are notable, the study highlights the importance of adopting longer-term treatment strategies and promoting self-care.”

Besides, meeting and contacting many people regularly every day and every week also plays an important role in reducing the symptoms of the disease.

Meditation and yoga in general have also been shown to reduce stress, depression, and symptoms of anxiety by helping people regulate their emotions. So, for those who do not want to risk the side effects associated with prescription medications, meditation can be an effective alternative to reduce the symptoms of anxiety disorders.

Source: https://thanhnien.vn/giam-lo-au-bang-cach-thien-dinh-185241026174237573.htm