Reduce anxiety through meditation.

In addition to regulating breathing and stabilizing the mind immediately, meditation has also been proven by medical experts to be as effective as antidepressants in reducing anxiety symptoms.

According to the World Health Organization (WHO), approximately 4% of the global population is affected by anxiety disorders. While this is a common symptom, persistent or excessive anxiety can be a sign of an underlying mental health condition.

This can significantly impact daily life with symptoms such as: difficulty concentrating, difficulty making decisions, irritability, stress, restlessness with a rapid heart rate, nausea, stomach pain, sleep problems, or even a constant feeling of danger.

Prolonged anxiety can lead to more severe mental health symptoms.

People with these symptoms are often prescribed antidepressants, but only for short periods because they can lead to severe dependence.

Meditation versus antidepressants

A study by the National Institute of Mental Health in Maryland (USA) found that stress-reduction practices based on meditation are as effective as using escitalopram (Lexapro - a type of SSRI commonly used to treat depression and anxiety). When meditating, symptoms in people with various anxiety disorders showed a reduction.

Accordingly, 276 adult participants in the study were diagnosed with various anxiety disorders such as agoraphobia, panic disorder, generalized anxiety disorder, or social anxiety disorder. They were divided into two groups and received two treatment methods: medication or meditation.

Each day, the group receiving medication was given 10-20 mg of escitalopram (an antidepressant) and participated in weekly clinical monitoring sessions. Meanwhile, the other group learned about the theory and practiced some form of meditation.

After four weeks, those treated with escitalopram reported a greater reduction in anxiety symptoms compared to the meditation group. Surprisingly, by week eight, there was no significant difference between the two groups. Furthermore, the medication group experienced more side effects: 110 people (78.6%) in this group reported at least one side effect during the study, compared to only 21 people (15.4%) in the other group.

Meditation helps regulate breathing and stabilize heart rate, which is beneficial for older adults.

Potential as a drug replacement

Lee Chambers, a psychologist and founder of the UK-based health organization Essentialise Workplace Wellbeing, said: “With these results, meditation has the potential to be a viable alternative, with fewer side effects and reduced reliance on anti-anxiety medications. While the rapid effects of escitalopram are noteworthy, the research has highlighted the importance of adopting longer-term treatment strategies, as well as promoting self-care.”

In addition, regular daily and weekly meetings and interactions with many people also play an important role in reducing the symptoms of the disease.

Meditation and yoga in general have also been shown to reduce stress, depression, and anxiety symptoms by helping people regulate their emotions. Therefore, for those who don't want to risk the side effects associated with prescription medications, meditation may be an effective alternative to alleviate symptoms of anxiety disorders.

Source: https://thanhnien.vn/giam-lo-au-bang-cach-thien-dinh-185241026174237573.htm