7 Strategies How Yoga Helps With Anxiety
What is anxiety? Anxiety refers to a broad range of conditions that cause feelings of fear, worry, and unease. For some people, anxiety just means being a little nervous before a meeting.
But for others, anxiety is a debilitating condition that makes it impossible to feel safe leaving your home.
Anxiety disorders are the most common mental illness in the U.S. It’s ffecting 18.1% of the population. Or 40 million adults in the United States age 18 and older. This is according to the Anxiety and Depression Association of America.
Video – Yoga For Anxiety And Stress
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Anxiety is looked down upon in the yoga community. Because it is assumed that if you practice yoga, you should be calm and stress free. Yet we’re all human, as well as imperfect. This means that you can be a yoga practitioner who also deals with anxiety.
The First Step to Ease Anxiety Is Learning How to Accept It
Even if you do everything you can to try to get rid of it. There are some days where anxiety just remains. Instead of trying to resist feeling anxious, why not accept and embrace it?
What can my anxiety tell me about what I need to do right now? This changes everything. Anxiety can be seen as a positive force for growth, expanding our horizons in areas we have not gone before.
We usually only try to resist or control something when we don’t feel safe. Remembering that everything happening is for our personal growth can help us relax and trust the timing of our lives.
Yoga can help people who suffer from anxiety and panic attacks. Yoga can help to calm the mind and the body. It can also help to increase flexibility and strength.
Why You Should Actually Be Grateful for Anxiety
Instead of viewing anxiety as a negative emotion. Try to view it as something that is helping you. Be grateful for the fact that it is alerting you to potential danger and helping you to be prepared. (Yes, you read that right!)
Anxiety is usually the result of keeping emotions bottled up instead of expressing them. There may be underlying feelings of grief, sadness, anger, or fear that are causing anxiety. Because they have not been expressed yet.
Even though we’ve been taught to suppress negative emotions. Our bodies naturally try to release these feelings through any means possible. If you don’t release your emotions in a healthy way, they will turn into anxiety or illness.
Anxiety may be the body’s way of trying to signal that there are some deep-seated, repressed emotions hiding below the surface. This means we are now ready to release them.
9 Long-Term Strategies to Help Ease Anxiety
Try looking for the positive in your anxiety and then feeling grateful for it. This may help to uncover and release some of the repressed emotions that may be causing your anxiety.
Sometimes during yoga, people spontaneously release emotions that have been pent up inside them. This usually happens after holding a difficult pose for a long time.
The body’s natural way of releasing repressed, stored emotion is through that outlet.
By practicing yoga or other mindful activities. We can help get rid of some of the pent-up emotions that might be causing anxiety and help us feel more balanced.
Here are 7 ways to release trapped emotions in the body and change the way we relate to our anxiety:
Practice mindful meditation
When we meditate, we create a space between a stimulus and our response to it. This allows us to choose how we want to react. Instead of automatically responding in a negative way.
Meditation allows us to be present in the moment. Being aware of our surroundings and thoughts. It gives us the ability to see things for what they are. Instead of being swayed by our emotions.
When we create space in our minds. We are able to see anxiety for what it is and weaken the emotional charge that comes with it. If you’re fully focused on your meditation. You’ll probably find that your anxiety disappears.
You can also try out a yoga sequence designed to train your brain to relax.
Identify and learn to manage your triggers
Identifying triggers can be done by yourself or with the help of a therapist. Sometimes the reasons for feeling tired are obvious. Like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.
Long-term problems can take some time to figure out. Is it a due date, a person, or the situation? You might need some help from a therapist or your friends to get through this.
When you identify your trigger. Try to limit your exposure to it if possible. If you are struggling to limit your work stress. Try using other coping techniques.
Some general triggers
- a stressful job or work environment
- driving or traveling
- genetics — anxiety could run in your family
- withdrawal from drugs or certain medications
- side effects of certain medications
- trauma
- phobias, such as agoraphobia (fear of crowded or open spaces) and claustrophobia (fear of small spaces)
- some chronic illnesses like heart disease, diabetes, or asthma
- chronic pain
- having another mental illness such as depression
- caffeine
Adopt cognitive behavioral therapy (CBT)
CBT helps people learn different ways of thinking and reacting to anxiety-causing situations. A therapist can help you develop ways of thinking and behaving that are more positive. Before things get out of control.
Keep a journal
Writing in a journal each day can help you develop a habit of expressing your thoughts and emotions. Some people find it calming to write down their thoughts.
Although anxiety can be difficult to manage. Tracking your progress can be helpful in understanding your symptoms and the root causes of your anxiety.
Socialize
Holding regular social gatherings. With friends and family may help alleviate anxiety symptoms.
Engaging in activities with others can help take your mind off of your stressors. Make you feel more connected and less alone, and boost your mood by triggering laughter.
Trusted research has shown that social connections can help build resilience to stress over time.
Try supplements or change your diet
The best way to change your diet is by slowly adding or removing foods. Until you find a balance that works for you.
Adding supplements to your diet is also a good way to make sure you’re getting all the nutrients you need. Studies have found that certain supplements or nutrients can help to reduce anxiety levels.
These include:
- Lemon balm
- Omega-3 fatty acids
- Ashwagandha
- Green tea
- Valerian root
- Kava kava
Although it may take a few months for your body to receive the nutritional benefits from these herbs and foods. They will eventually have an impact.
Be sure to tell your doctor about any other medications you’re taking before starting an herbal remedy. As the two could interact in a negative way.
Ask your doctor about medications
Your mental health practitioner may recommend medication if your anxiety is severe. The type of medication prescribed will depend on your symptoms. Discuss your concerns with your doctor.
FAQ Videos
How can yoga help manage anxiety effectively?
Yoga calms the mind through focused breathing and movement. It reduces stress hormones and promotes relaxation. Regular practice can improve mental clarity and emotional balance. Mindfulness in yoga helps control anxious thoughts.
What are the best yoga poses to reduce anxiety?
Child’s Pose and Cat-Cow stretch ease tension in the body. Forward folds like Uttanasana calm the nervous system. Bridge Pose helps release stress and improve focus. Restorative poses like Savasana bring deep relaxation.
Can beginners use yoga to relieve anxiety symptoms?
Yes, yoga is suitable for all levels, including beginners. Start with gentle, restorative poses to feel comfortable. Focus on deep breathing to calm your mind. Consistency in practice will build confidence and reduce anxiety.
How often should you practice yoga for anxiety relief?
Aim for 3-5 sessions a week to see noticeable benefits. Even 10–15 minutes daily can make a difference. Consistency is more important than long sessions. Listen to your body and practice at your own pace.