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Anxiety disorder is one of the common mental illnesses, causing fear and stress for patients. If not detected early and treated, it can lead to depression. According to health experts, the best ways to relieve anxiety disorders are meditation, yoga,...1. Meditation
Meditation is one of the exercises that can alleviate anxiety in people with anxiety disorders, including obsessive-compulsive disorder (OCD). But a new study shows that meditation isn't necessarily better than other types of relaxation techniques at treating anxiety disorders. Researchers looked at two studies that compared meditation with other relaxation techniques, such as biofeedback, and found both alternative therapies to be equally effective at reducing anxiety.
There were no side effects associated with meditation, but 33% to 44% of study participants gave up, which suggests that people with anxiety disorders may have trouble sticking to it meditation mode. As a result, the researchers say more research is needed to determine the role of meditation in the treatment of anxiety disorders.
In the study, they looked at research on meditation and other types of relaxation techniques. Only two studies comparing meditation with other relaxation techniques met this claim. For the first time, transcendental meditation is compared with relaxation therapy and EMG (electromyography) biofeedback. In it, transcendental meditation involves focusing the mind on an object until the mind achieves stillness. EMG electromyography biofeedback measures muscle relaxation and teaches people to control their own muscle relaxation levels.
SEE ALSO: Yoga meditation – A therapy to help cope with stress
2. Mindfulness
Mindfulness is a form of meditation that helps people come back to reality and remain aware in the present moment. Instead of living in pain in the past or worrying about the future, mindfulness encourages us to be aware of our surroundings in the present moment. The special feature of mindfulness meditation is that anyone can do it anywhere and bring the body back to reality, feeling everything around. For example, while waiting in line at a fast food restaurant, you can practice mindfulness meditation by feeling everything around you with your 5 senses, eyes seeing, hearing sounds, nose smelling. The taste of the salon, the skin feels the coolness of the air conditioner,... Since then we feel more sensitive to everything around us.
The second study compared mindfulness meditation with Kundalini yoga, which helps encourage awareness of one's thoughts while maintaining separation. In it, Kundalini yoga includes a form of meditative breathing known as pranayama.
MORE: Generalized Anxiety Disorder: What to Know
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3. Benefits of Meditation and Mindfulness
The researchers say both studies show that meditation is comparable to other forms of relaxation therapy in reducing anxiety in general. But the small number of people involved in the studies is difficult to draw any firm conclusions about the effectiveness of meditation in treating anxiety disorders. In particular, the results showed that:
All relaxation and meditation techniques led to improvements in scores on indicators, anxiety levels, current mood and symptoms of grief, sleep disturbances Sleep does not improve. Work, social functioning, and family relationships also improved in all treatment groups, but marital relationships and sex lives were not affected. Kundalini yoga was not as effective in treating obsessive-compulsive disorder as mind meditation, although participants who practiced this form of yoga experienced greater improvements in scores, perceived stress, and purpose in life. In summary, anxiety disorder is one of the common mental illnesses, causing fear and stress for patients. Ways to help ease anxiety disorders are meditation and mindfulness. Patients should maintain a daily exercise routine to reduce anxiety, relax and be comfortable.
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Reference source: webmd.com
