Anxiety

An alarming fact of the 21st century is the growing prevalence of detrimental mental conditions amongst individuals across age groups. Stress has become an unavoidable part of day-to-day existence, with people facing new challenges regularly, be it in their personal lives, or professional environments. Stressful conditions often lead to the development of anxious disorders, and over time, depression. These states are accompanied by feelings of helplessness, worthlessness, a loss of interest in activities, fatigue, restlessness, insomnia or excessive sleeping, loss of appetite, and a number of other issues. Hence, it has become increasingly important for individuals to find new ways to manage stress, anxiety and depression. While psychotherapy, nutrition and other forms of methods already exist that are used to treat depression, anxiety, and stress, another effective and clinically tested way to treat such conditions has been yoga. Yoga provides a systematic method, along with a structured approach towards managing and treating mental conditions to provide relief to individuals over time. The benefits of yoga are many. The myriad asanas and breathing exercises help in improving bodily functioning, while also strengthening the individual's mind. Yoga can be a useful means to supplement psychotherapeutic treatment for depression, anxiety and stress. Here are 5 asanas that can be easily incorporated in daily schedules to manage and combat the ill effects of these dire mental conditions, and start the journey to recovery: Balasana (Child Pose) Balasana is a comfortable pose that stretches the upper-body and back muscles, relaxing the body and mind. It relieves tension from muscles, leading to improved posture, blood circulation, and alleviation of stress. Performing the Balasana is easy and comforting. Kneel and sit on your heels onto a yoga mat, touching the big toes together. Spread your knees hip-width apart and place your palms on your knees. Now, bend your torso forward and between your divided thighs, and touch your forehead to the mat. Bring your arms forward and place them on the mat, stretched out in front of you. Hold the position for a few minutes, and return to the initial position slowly. The Balasana induces a state of calmness, relieving stress and anxiety effectively, helping in dealing with bouts of depression with better preparedness. Sethu Bandhasana (Bridge Pose) The Sethu Bandhasana is a powerful inversion that opens up the chest cavity, improving cardiovascular health and increasing clarity and focus. This pose is also a great way to open up and strengthen the back, hips and hamstrings, working wonders for the tensed rear musculature. To perform the Sethu Bandhasana, lie down on the mat on your back. Place your palms facing down by either side of the body, and fold the knees to bring the heels closer to your hips. Keep the feet a few inches apart. Now, gently elevate your hips and back from the floor and hold the position for a few minutes. Relax and return to the initial position, exhaling as you do so. Savasana (Corpse Pose) A thoroughly rejuvenating and relaxing pose, the Savasana is a great way to calm the body and mind, alleviating tension from the muscles and causing relief from the effects of stress and anxiety. It provides a scope for healing and relaxing for individuals. Savasana is performed by simply lying down on a yoga mat facing the ceiling. Keep your legs and feet a few inches apart, letting them fall sideways. Place your hands on either side of the body with the palms facing upward, while relaxing the body in this position for a few minutes. Now close your eyes, and allow your body and mind to relax. Uttansana (Standing Forward Fold) Uttanasana is a great way to stretch the legs, back, shoulders and neck. It improves blood circulation and the overall functioning of the nervous system. It produces calming effects and reduces stress and anxiety effectively. In order to perform the Uttanasana, stand straight with your arms by your side. Bend forward at the hips, trying to go as low as possible, till your chest touches your thighs and your head reaches your knees. Hold this position for a few breath before gently releasing it and resuming the initial position. Halasana (Plow Pose) Halasana is an effective pose that stretches the entire back, improving posture. This asana has a relieving effect for the brain, and provides a great stretch for the entire body. The effects of this asana also help in managing symptoms of insomnia, relieving fatigue and anxiety. Halasana is performed by lying down on your back, with your arms by your side and feet joined together. Lift your legs up in a 90 degree angle, and hold your hips with the help of your hands to support the elevation. Now, bring the feet back and down to the floor, extending behind the head. Ensure that the thighs remain straight and avoid touching them to your head. Hold this position for a few breaths, and release the position while exhaling to resume the initial lying down pose. These yoga asanas among others can be a useful means to manage the damage caused to the mind from conditions like depression, stress and anxiety. Yoga can be a great means to resume your faculties and stay in the moment, which can be difficult when dealing with depression and anxiety. However, if done regularly and appropriately, combining with other forms of therapeutic treatment, yoga can become a great way to manage everyday stress, anxiety and depression effectively. (Meenakshi Mohanty, Fitness Expert) Read More► Restore Your Heart With Meditation

Age-related macular degeneration (AMD), which accounts for 8.7 per cent of all blindness worldwide, is the most common cause of anxiety, and depression seen among people older than 60 years, health experts said on Monday. AMD is a disease where abnormal blood vessels grow in the macula - centre part of the retina - causing damage to the central vision and making it difficult to cope. Recent projections estimate that globally the number of individuals suffering with AMD will reach 288 million in 2040. In India, the overall prevalence of AMD currently ranges from 1.4 per cent to 3.1 per cent. The earliest symptom of AMD is difficulty in seeing at night. At a later stage, AMD patients see blind spots and their ability to read, watch television, drive and recognise faces gets affected. It later progresses to blindness. The impaired vision disturbs the routine of the patients, makes them dependent and also increases functional disability. "People suffering from AMD, who have lost over 80 per cent of their central vision are more likely to have anxiety and depression. This is mainly as they have plans to retire smoothly, and find it difficult to read and perform recreational activities at this stage in life, which causes frustration and discomfort. Their life involves multiple visits to hospital accompanied with expensive treatments, which adds to deterioration in the quality of life," Dr. Indu Singh, Consultant Retinal surgeon and Director, Dr Daljit Singh Eye Hospital, Amritsar, told IANS. A recent study by International Journal of Environmental Research and Public Health also confirmed that AMD has a negative psychological impact, and it reduces the quality of life to levels comparable to severe illnesses like cancer and stroke. While it is important to go for walks, supervise things at home, to manage depression, Dr. Vishali Gupta, Professor, Vitreoretinal and Uvea, Advanced Eye Centre, PGIMER, Chandigarh suggested the patients to engage in activities that they can do within the comfort zone of their vision. "These patients should use magnifiers, iPads or other low vision aid devices that can help them read the script. Today there are apps that can read books to them. The idea is to keep oneself busy and feel useful," Gupta told IANS. Another way to fight AMD related stress is to go for regular screening in order to avoid worsening of vision. Early diagnosis of AMD can help early treatment and also halt progression to vision loss. Dr. Daraius Shroff, a retina specialist at Shroff Eye Centre in Delhi, suggested patients with AMD share with family and friends their anxieties to help relieve mental stress as well as to gain support to find solutions to alleviate depression. Read More► Fatty Liver Likely Causing A Surge in Serious Liver Diseases in India

<br>Being confined to a limited space, unable to meet peers and friends, unable to indulge in sports and physical activities, pursuing education via Internet on mobile and laptop screens or sometimes being left out of classes because the facility is not available, it's a difficult world to adapt to. And while everyone gets a say, they are asked to shut up and study, they are expected to be grateful that they are not getting infected.This causes immense stress on a child, leading to fear, anxiety, sleep disturbance, mood disturbance and behavioural issues. Many children who were already vulnerable have developed panic disorders, obsessive compulsive disorders and anxiety and mood related disorders. The impact on self-esteem and confidence is significant. Some have witnessed higher levels of family conflicts and domestic violence. The uncertainty associated with exams, future, career has further confused high school children. Internet and gaming addiction is on the rise and psychosomatic problems are widespread.<br> <br>The problem statement is huge but it needs to be defined to take effective steps. As psychiatrists, we often see children being referred for behavioural issues but parents are reluctant due to stigma associated with the word psychiatry. But closing one's eyes doesn't make the problem go away. We, as adults, need to anticipate the problem and take preventive measures. Taking into cognizance that children are vulnerable is the first step. Talking to them about their feelings, letting them express their emotions, taking guidance and counselling to manage stress are all measures which can help in avoiding negative outcomes. We need a proper routine, a mutually supportive social environment and discipline to engage in daily activities productively. The emphasis has to be on finding a balance with new way of life, apart from Covid-appropriate behaviour to avoid infection, there needs to be a strategy to ensure balance between physical, emotional and social aspects of life. Interacting regularly with friends and families in small groups, taking time out to play, getting off the screen to enjoy the beauty of nature surrounding us, cooking and eating together, music, dance, arts and crafts are all ways to add creative interest in daily life and de-stress regularly. Those who have lost close family members and parents need professional intervention to deal with the trauma associated with sudden loss.<br> <br>With foresight and empathy, we can find a way to adapt to the post-Covid world and hopefully make it even better.(Jyoti Kapoor is Senior Psychiatrist and Founder of Manasthali)--IANS<br>jyoti/tb

The more you procrastinate, the higher your risk of developing dental problems. Visiting your dentist regularly can actually make the entire process easier on many levels. Richa Vats, a doctor and Geriatric Dentist shares how to deal with dental anxiety and overcome any fears: Dental anxiety is just like any other anxiety: Choose your dentist wisely. Choose a dentist who will listen and acknowledge your fears if they can't be empathetic when you are talking to them, it's likely they won't be during the treatment either. The right dental team will make sure your dental and your emotional health are taken care of. Fear of needles: The fear of needles isn't just restricted to dental patients make sure you talk about this to your dentist before the appointment. There are effective numbing gels that are given before injections. This means you won't feel anything. The drill: This instrument may sound and look scary. But it only dispenses air, water and rotates the drilling bur. When sufficiently numbed you won't feel any pain at all. Just some vibration is felt. If the sound troubles you keep your earphones handy and listen to your favourite song Pain: If you had a bad experience previously you may be afraid of it happening again. This can be managed by learning ways to relax, deep breathing techniques, a dentist you are comfortable with and numbing gels. Embarrassment about bad teeth: You don't have to be conscious of your teeth, we have seen worse. We as dentists won't ever judge you by your tooth health. That's the reason you are here to visit us. Keep a consultation appointment before your procedure so that you can talk to your dentist about your fears and they can make you more comfortable during the procedure. Sedation fears: These fears can be categorised into two categories: Some feel they will not be numb enough and they will be in pain. While others fear being numb will cause them to doze off or suffocate, choke or unable to swallow. It is important to realise that the tooth in concern is the one that is being anaesthetized. Sometimes your cheek tongue may feel swollen when numbed but it won't be. Also, anaesthesia makes you lose the sensation in these areas but not the function. Now let's talk about how can we help you overcome your dental fears and anxiety. Identify your fears. Once you know what exactly you are fearful about you can start working towards the solution. Talk: You will have to speak about your dental anxiety and what caused it. It could be a past traumatic procedure with you or someone known to you, or it could be your fear of the unknown. Your dentist and the dental team would be able to cater to your needs in a better way if they know about your anxiety. You can plan your appointment in the morning when you are relaxed. Also, don't be afraid to ask questions. Ask your dentist to explain the entire procedure to you beforehand. If you experience pain even with the local anaesthetics, be vocal about it. Don't be shy to interrupt the dentist via a signal during the procedure if you are uncomfortable. Distract yourself: This is an effective method to reduce dental anxiety. You can wear headphones if the sound of the drill bothers you and hear your favourite music. You can also squeeze a stress ball or play with a small handheld object like a fidget spinner while you are being operated upon. Mentally you can try imagining your happy place and visualise yourself at a relaxing beach or a garden etc.<br> <br>Mindful techniques: Relaxation starts in the mind so try deep breathing exercises to help relax tension in your muscles. You can also take short breaks in between the procedure. Count your breaths slowly and then exhale for the same number of counts. Concentrate on relaxing your muscles one body part at a time starting with your head and work all the down to your toe.<br> <br>Take someone with you: Some patients find it comforting to take a friend along.<br> <br>Ask for the perception of pain: Your dentist can tell you about the sensations you might experience, for instance, a tingle or a mosquito bite.<br> <br>Seek professional help: The best course of action is to deal with the root cause of your fear and unless you do this you will always fear trips to the dentist. These fears and anxieties may affect your quality of life if they are left untreated and may prevent you from having important treatment or visiting the dentist at all. (This article is website exclusive and cannot be reproduced without the permission of IANSlife. N. Lothungbeni Humtsoe can be contacted at [email protected]