Yoga as a Treatment for Depression
Abagail Roy
Lesley University
Abstract
Depression
is the leading mental illness in adults and often occurs with other serious
illnesses, such as heart disease, stroke, and arthritis (Weintraub, 2004).
There are many actions other than taking antidepressant medications to cope
with depression that individuals can do.
Recent studies point to yoga as a promising intervention for depression,
yoga is cost-effective and easy to implement (Shapiro, 2006). The aspects of yoga including
mindfulness promotion and exercise are thought to be “active ingredients” of
other successful treatments for depression. It is difficult to determine whether the mood-enhancing
effects of yoga are general or specific to certain approaches or teachers. What part of yoga helps with
depression? Is it the breathing,
physical postures, the relaxing mental state we get in, or all of the above?
Yoga as a Treatment for Depression
Introduction
Many
people all over the world are diagnosed with major depression. An estimate of 1 in 10 U.S. adults
report depression. Women and
people ages 45 to 64 are most likely to be the ones depressed. Adults aged 18 to 24 were reported to
have “other depression.” Other
depressions are different mental illnesses, rather than major depression (CDC,
2011). There are many actions that adults with
depression can take to cope with the illness. However, their first option should not be medication,
because there is more of a risk of a person becoming addicted or loosing
himself or herself, or the risk of gain another disorder by taking
medication. Recently research has
been done to see if participating in yoga classes would eliminate depression,
or make it easier to cope with.
According to Professors and students at UCLA who researched this topic,
specific types of yoga like Hatha uses different forms of yoga. Therefore it was difficult to determine
whether the mood-enhancing effects of yoga are general or specific to certain
approaches or teachers (Woolery, 2004).
Depression
Depression
is a medical illness that causes a persistent feeling of sadness and loss of
interest, while also being able to cause physical symptoms. It affects how you feel, think, and
behave. People may have trouble
doing normal day-to-day activities and Depression may make you feel as if life
isn’t worth living. Depression is a chronic illness that usually requires
long-term treatment. During this
long-term treatment, patients often experience Continuation Therapy and Maintenance
Therapy. During Continuation
Therapy patients attend a 4 to 6 month therapy session. This is to prevent relapse. Maintenance Therapy is a treatment
designed to prevent recurrence or the development of a new episode (Physicians
Postgraduate Press, Inc, 2007).
Also during these treatments patients are most often given medication. The most common treatment for this
illness is antidepressants. Antidepressants lift your mood and ease the sadness
and hopelessness you feel. Some
people may need to try different types of depression drugs to find their
perfect fit (Louise, 2011). Even though
drugs are the first things that are offered for treatment, it’s important to
look at other natural ways of healing from depression. Healing the natural way is known to be
healthy and more efficient.
Treatment Process
After
looking at multiple studies and research on yoga being used as treatment for
depression, they have been overlapping the same techniques and ideas. To test the theory the researchers have
a controlled group who is not attending yoga classes along with a group doing
the experiment. Each person would
continue this study; attend the yoga class for consecutive 5 weeks (Woolery,
2004). Experienced senior yogi instructors led most the yoga classes (Shapiro, 2006).
From the yogic perspective, the backbends
and other chest opening poses emphasized in the yoga classes may countered the
slumped body posture associated with depression. Attending yoga classes may provide stress relief by combing
intense focus on joint and muscle movements during the classes with relaxation
at the end of class (Woolery, 2004). Feeling relaxed is
something that can be helpful when you are treating depression, because it
makes your body less likely to continue having episodes of depression.
I
personally feel that the studies were constantly finding supportive feedback
because the depressed adults were focusing on something else other than their
depression. In general when you stop thinking about the awful things in your
life, you tend to forget about them, or focus on the present moment without
negativity. In 2008 a yoga study was done as a six-week program for treatment
of mental illness, incorporating breaking techniques, exercises for strength,
vitality, and flexibility, guided relaxation, and meditation. It was hypothesis that during this
program it would strengthen their resistance to emotional distress. Out of the three groups that were
practicing yoga, the yoga beginner group showed lower average levels of
symptoms of depression, anxiety, and stress (Campbell, 2008). UCLA also found that it might just be
practicing yoga short-term that has the therapeutic benefits for people
experiencing mild levels of depression (Woolery, 2004). Yogic
breathing is a unique method for balancing the autonomic nervous system and
influencing psychological and stress-related disorders (Brown & Gerbarg,
2005). This disorder could
possible be fixed with a continuing yoga only for a short time.
Today’s Society Views
In
today’s society we represent yoga as being physical exercise, relaxation, and
uplifts effect on moods.
There have been multiple different studies where patients would attend
yoga classes, and this would determine how yoga could be a treatment for
depression. Preliminary findings
have been that potential of yoga as a treatment depended if the patient was in
remission, or on medication (Shapiro, 2006). It was shown that when the patient was taking a small dosage
of an anti-depressant, yoga as a treatment was very effective. Another study helped explain that often
veterans who had PTSD and depression reacted strongly to the yoga as treatment,
as long as they continued with therapy (Harvard Health, 2009). The conclusions
came to, yoga as treatment in today’s society is affected and will continue to
be affective as long as there is another therapy method to join the yoga.
Even
though we focus yoga today in the West as being only exercise, that could be
good for depressed individuals. A
person is depressed because they feel helpless, sad, and loss all control of
self. Some people when focusing on
other things like fitness for an example, makes people forget about what was
making them upset. If clinically
depressed patients focus on yoga as a sport, they could possible forget about
their depression.
The Developing World’s Views
Recently
many people in the West have found that the Eastern traditions of yoga, speak
directly to these problems of Being.
They had discovered that the Yoga traditions were interested precisely
in the problem of ordinary human suffering and misery. Yogis, primarily in India over the
course of thousands of years, explored every aspect of human
suffering-physical, mental, behavioral, emotion, and spiritual. They became experts, without really
knowing it (Weintraub, 2004). The
great thing about the past of yoga traditions is they don’t give us any one
particular way to be.
According
to some cultures, causes
and symptoms of depression and appropriate anti-depressive behavior is mediated
by cultural values and beliefs that the individual has been exposed to in their
formative years, which subsequently affects their tendency to recognize, report
and seek help for depression (Furnham & Malik, 2013). Natural approaches
are the first main focus in cultures when someone is depressed, or has a mental
illness. Antidepressants are last
resort and often not even thought of.
Close Findings “Conversations with my
peers”
As
I talked about my research project on “Yoga as a Treatment for Depression”, I
got different reactions from my peers. When college students, young adults
attend a yoga class for the first time their reactions are “its so relaxing, I
really enjoyed the class.” For the
60 minutes that the yogi instructs you through different poses, and exercises our
bodies move into a deep relaxation.
Our minds are blank and all negativity is gone. The first yoga class us young students
attend is usually just the start of a great healthy beginning. Students are stressed with schoolwork,
relationships, and finances, ECT. The one or two classes of yoga that we attend
a week are something to look forward to.
My
peers reacted to research question, with answers like, “ I am not
surprised”, “Isn’t that
frustrating for people who are depressed, when doing a difficult pose, what if
its challenging?” We shouldn’t be
surprised by yoga being a treatment for depression; it has been for a long time
in other cultures, now in the West people are using yoga as a treatment. They explained to me that when we view
other cultures we see how calm they react, and we don’t see negativity at
all. “Life is a blessing”, is the
attitude, and tone that is set. A
lot of cultures have been practicing yoga for thousands of years. It can be a family tradition, young
teens seeking direction, groups connecting together, and/or overcoming the
mind. As soon as we think about
yoga, we think “relaxation”, and relaxation as said before is good for
depressed patients, so another episode doesn’t reoccur.
Yoga
being too challenging for depressed individuals, was another statement that was
raised from a peer. This makes
complete sense because all relaxation is lost if challenges start to become a
problem. This is why there have
been studies done, and proven that beginner levels of yoga work best for
patients with depression. It gives
space for the patients to focus on their thinking, releasing the negativity,
and not worry about any challenges.
Yoga being portrayed as “physical” in the West I can see why my peer
would mention that. The classes
that you are meant to lose weight, and get fit in are not for depressed
individuals. Meditation and
breathing exercises are ideal.
I
was happy with a “challenging response”, and an “I figured” response, because
it gave me opportunity to think about what others may think about yoga as
treatment for depression.
Culturally people may think of it being strange, because they focus on
themselves all the time to get better as their treatment. In other cultures in the west, medicine
is more apt to be the “Go to”, and a natural healing is not always first
priority.
Conclusion
Yoga
is used in different cultures as a treatment for depression, as well as in
today’s society in the West. It is
safe to say that it is effective in treating depression, as long as yoga is not
the only treatment for the patients.
Therapy and other natural healings like focusing on what foods are being
eaten, as well as monitoring the tasks of every day life. Yoga cannot be the only treatment for
depression but it is a great method to start with. I feel as if the mind is a powerful thing, and anyone can
set himself or herself up to achieve anything.
The
research is missing how depressed individuals feel, in different cultures. Do they feel as if treatment worked
doing yoga, and makes people focus on “Being.” How can we find out what the depressed patients feel? If yoga did work, at which point during
the treatment did everything start to change. It has been said that meditation, relaxation, and focusing
is where people start to feel themselves as a person. I personally would like to read in research at which point
in the yoga did the depression go away?
Knowing that, people who are depressed could just focus on that
individually, unless, it is different for everyone. Yoga as treatment for depression is a treatment I see
continuing to grow over time in the West.
In other cultures I do not see it growing as treatment because they do
not pay much attention to it now.
If it does continue to grow, I hope medications slowly start to
decrease, for the safety of the patients with illnesses.
Works Cited
Brown,
R., & Gerbarg, P. (2005, August 30). Sudarshan kriya yogic breathing in
the treatment of stress, anxiety, and depression: Part ii—clinical applications
and guidelines. Retrieved from http://online.liebertpub.com/doi/abs/10.1089/acm.2005.11.711
(Brown
& Gerbarg, 2005)
Campbell,
D. (July, 17 2008). Yoga as a preventative and treatment for depression,
anxiety, and stress. Retrieved from http://iayt.metapress.com/content/t7427823p2478255/
(Campbell,
2008)
CDC. Depression affects many americans at
different levels. learn how you can work with health providers to treat and
monitor depression.. (March , 31 2011). Retrieved from http://www.cdc.gov/features/dsdepression/
(CDC,
2011 )
Furnham,
A., & Malik, R. (2013). Cross cultural beliefs about
"depression". Retrieved from http://isp.sagepub.com/content/40/2/106.short
(Furnham
& Malik, 2013)
Harvard Health. (2009, April). Yoga
for anxiety and depression. Retrieved from http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression
(Harvard
Health, 2009)
Louise,
C. (March, 2011 09). Depression treatment options. Retrieved from http://www.webmd.com/depression/guide/depression-treatment-options
(Louise,
2011)
Michalsen,
A. (Dec, 2005 12). Rapid stress reduction and anxiolysis among distressed
women as a consequence of a three-month intensive yoga program. Retrieved
from http://www.yoga-vidya.de/fileadmin/yv/Yogatherapie/Artikel/StressreduktionYoga.pdf
(Michalsen,
2005)
Physicians
Postgraduate Press, Inc. (2007). Preventing recurrent depression: Long-term
treatment for major depression disorder. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1911177/
(Physicians
Postgraduate Press, Inc, 2007)
Shapiro,
D. (June, 2006 06). Yoga as a complementary treatment of depression: Effects
of traits and moods on treatment outcome. Retrieved from http://www.hindawi.com/journals/ecam/2007/798782/abs/
(Shapiro,
2006)
Weintraub,
A. (2004). Yoga for depression. Retrieved from http://books.google.com/books?hl=en&lr=&id=N1YtJizf9tYC&oi=fnd&pg=PR11&dq=how
does yoga help treat
depression&ots=af3NWrxlsc&sig=BpM6q1va-VYzOsSAT0uH_RDwrCU
(Weintraub,
2004)
Woolery,
A. (Mar/Apr, 2004). A yoga intervention for young adults with elevated symptoms
of depression. Retrieved from http://www.modernhcp.com/INNO-PDFS/IMCJ-PDFS/BE8EAF15F08842A291DC88418F8F9BA5.ashx.pdf
(Woolery,
2004)
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