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 this 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 these 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 show 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 medication 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 greater reductions in anxiety symptoms than those in the meditation group. But surprisingly, by week eight, there was no significant difference between the two groups. What’s more, the medication group experienced more side effects: 110 people (78.6%) in the medication group reported at least one side effect during the study, compared with 21 people (15.4%) in the meditation group.
Meditation helps regulate breathing and stabilize heart rate, good for the elderly
Potential as a drug alternative
“These results suggest that meditation could potentially be a viable alternative, with fewer side effects and a reduced risk of dependence on anti-anxiety medications,” said Lee Chambers, a psychologist and founder of Essentialise Workplace Wellbeing. “While the rapid effects of escitalopram are notable, the study highlights the importance of longer-term treatment strategies and the importance of self-care.”
Besides, meeting and interacting with 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 reducing the symptoms of anxiety disorders.
Source: https://thanhnien.vn/giam-lo-au-bang-cach-thien-dinh-185241026174237573.htm
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