Understanding Depression: Cognitive Behavioral Therapy and Homeopathy to treat depression

As per the World Health Organization, by 2020 depression will become the second most common cause of disability around the world. Though depression tends to affect women more than men, recent evidence is showing an increase in incidence of depression among males. Cognitive Behavioral Therapy and Homeopathy are extremely effective in treating mild to moderate form of depression and alleviating the symptoms associated with depression

Incidence of Depression
increasing among young
adult males

Understanding Depression: Types of Depressions and Key symptoms

Depression is a disorder which affects the body, way of thinking and mood of an individual. Since it has implications on the ability of an individual to think clearly and rationally, it clogs the process of thinking and may manifest in different forms ranging from sleep disturbances to the way one handles stressful situation.

It needs to be understood that depression is not a sign of personal weakness and is not the same as temporary state of sadness. These are some of the misconceptions that prevent individuals from accepting the condition.

Depression can be typified into,

1. Exogenous depression, which is associated with an external factors like a divorce or the death of a loved one
2. Endogenous depression caused due to a feeling of isolation or unhappiness not specifically related to an external factor.

 Some of the key symptoms associated with depression include,

• Psychological symptoms include insomnia, loss of interest in sex, loss of interest in hobbies and generalized feeling of hopelessness
• Social symptoms include change in attitude towards friends and family, tendency to talk about the past, tendency to blame others for their problems and generalized aversion to social gatherings
• Physical symptoms include change in eating habits i.e. becoming overweight or complete loss of appetite, generalized weakness, unexplainable pain and aches in the joints, etc
• Mental symptoms include irritability, fatigue, inability to concentrate and make decisions, poor memory, loss of interest in sex, etc

 Cognitive Behavioral Therapy to treat Depression

Cognitive-behavioral therapy focuses on increasing the level of self esteem which in turn would aid the individual to think positively and clearly. Cognitive therapy is a comprehensive process of supporting an individual in overcoming the problems and issues in life. Though CBT is a complex therapy, some of the simple steps include,

1. Identification of the problem: Cognitive therapy focuses on attempting to identify the underlying cause or event that is associated with depression. The person is prompted to talk about his past and his reaction of for specific events or images are captured. This provides direction to the psychologists about the underlying problem
2. Once the problem is identified that individual is helped in rationalizing his fear. The problem with depression is that individuals tend to over emphasis on the severity of a particular problem. The psychologist helps the individual understand that the problem is not so severe and helps the individual cope up.
3. Behavioral change helps the individual cope up with the problem. Behavioral change helps in the individual overcome negative self talk or negative automatic thoughts along with pessimistic thinking and overgeneralization

 Though the entire process may take upto several months, CBT is one of the most effective and proven techniques of fighting depression, especially in cases of mild to moderate depression

Homeopathy for Depression

Homeopathy has several
drugs to manage
depression

Homeopathy has been beneficial in management of depression. Some of the drugs used to treat depression effectively include,

• Ignatia Amara: This drug is beneficial for individuals who attempt to suppress their greif and emotional despair, which may often manifest in the form of outbursts of hysteria and mood swings.
• Aurum Metallicum: This drug is useful for individuals with suicidal thoughts and suffers from a feeling of worthlessness. The drug is effective on individuals who have become workaholics due to an excessive sense of duty.
• Natrum Muraticum: Another homeopathic remedy that is effective in sensitive and serious minded individuals. Depression in this case is associated with suppression of feelings and emotions and high degree of irritability. Often these individuals are averse to consolation and appear to be in control of the situation. These individuals often suffer from chronic headache during the day. 

Drug Rehab or Drug Rehabilitation

Drug addiction can easily be overcome. Within seven days of starting the therapy, the individual begins to feel better. Addiction to substance (alcohol or illicit drugs) gives rise to a chemical imbalance in physiology of the brain functions, resulting in an unsound and wavering mind. Over a period of time, the individual recovers from the ill effects of the addictive, habit forming substance and begins to respond correctly to normal stimuli.

Drug Rehab Treatment
The treatment involves an integrated healing of the body as well as the mind. Counseling and psychotherapy are extremely crucial factors in strengthening the mind of the addict. During the psychotherapy and psychoanalysis sessions conducted by the therapist, the individual opens up his mind and becomes responsive t the treatment regimen.

Drug Rehab Centers / Drug Rehab Facilities
The first step of treatment at most rehab centers is detoxification. The person is subjected to a host of detox sessions, so as to eliminate and sluice out all the traces of the noxious agent from the body. Abstinence is very vital for the patient’s progress and improvement. During this stage of the treatment, people demonstrate withdrawal symptoms. Hence, the right medication and adequate emotional support at this time are important.

Inpatient Drug Rehab
A rehab center makes available inpatient as well as outpatient services. There are special programs for expectant women too. People having communicable diseases are provided with a customized treatment plan based on the nature of their ailment.

Drug Rehab Programs
Drug rehab programs comprise of special sessions for the patient as well as the family members of the individual. This helps educate and make the family and friends of the aware about the individual may react during the program; and how they should respond to the patient’s situation.
Group meetings are often conducted, where the patient can talk to and interact with those who have faced a similar experience as theirs.
Psychotherapy and counseling fortifies the patient’s resolve to get rid of their addiction and live a healthy and addiction free life.
What’s more, there are also different kinds of after-care programs that assist the individual in staying away from the addictive substance for good.

Holistic Drug Rehab
Some treatment centers provide alterative treatment options that generate holistic cure and general well being. Yoga, Tai Chi, acupressure, acupuncture, Shiatsu and meditation offer tremendous benefits. These therapies help calm frayed nerves, become tranquil, and gain better control over their mind.
Some centers incorporate aromatherapy, color therapy music therapy, steam and sauna, tactile therapy, hot and cold stones, etc., and have demonstrated wonderful results.
Thus, bringing about holistic healing, to the entire body-mind-soul complex is very essential in the successful management of an addict.

Symptoms of Depression: Diet to manage Depression

Depression
Depression is typified by feelings of gloom, low-self esteem, despondency and hopelessness. The condition may range from transitory low-mood to life-threatening, severe clinical depression.
Causes of Depression

• Research says, depression is the result of habitual feelings of pessimism and hopelessness.  
• Also, when there is an imbalance in the monoamine neurotransmitters, such as, adrenaline, noradrenaline and serotonin, depression sets in. 
• Chronic drug use is another important cause 
• Nutrient deficiency, neglected, tends to cause depression 
• Excessive alcohol consumption 
• Intake of caffeine and nicotine in large quantities 
• Hypoglycemia also results in depression 
• Hypothyroidism is a significant medical cause

 Clinical Depression

 The designation of clinical depression depends up on:

• Increased appetite along with weight gain; or decreased appetite accompanied by weight loss. 
• Insomnia (sleeplessness) or hypersomnia (excessive sleep). 
• Inactivity or hyperactivity 
• Fatigue and prostration
• Loss of interest 
• Feelings of unimportance of one-self, self criticism and inappropriate guilt. 
• Can not think properly, poor concentration
• Persistent thoughts of suicide

Symptoms of Clinical Depression

 The symptoms and manifestations stated above typify depression. The occurrence of 5 of these 8 manifestations indicates clinical depression. A person having 4 of these manifestations is probably depressed. Furthermore, the symptoms ought to be present for at least one month.

Symptoms of Anxiety and Depression

 Emotional and psychological features of depression include: complete loss of interest, remorse and shame, out-of-place guilt and diminished concentration.

Physical Symptoms of Depression

 Altered appetite, disturbed sleep and constant fatigue and weariness are the physical symptoms of depression.

Depression Treatment

Treatment for depression requires a multi-disciplinary approach. The treatment plan becomes more effective if the expertise of a physician, counselor, psychologist, psychiatrist, nutritionist and lifestyle expert are integrated.

 Treatment for Depression through Diet and Foods

•  An insufficiency of a vital nutrient tends to trigger depression, more so, if left untreated. A deficiency of vitamin B complex, in particular is associated with feelings of anxiety and depression. Make sure, you incorporate the following foods in your daily diet. They supply liberal amounts of vitamin B; wheat germ, soy, cashews, oatmeal, walnuts, almonds, prunes, beans, eggs, cheese, and fish.
• Ensure that you never suffer from hypoglycemia or low levels of serum glucose. The brain needs a steady supply of sugar in order to function properly; hence, a decrease in the sugar level causes anxiety, weariness, irritability and gloominess to set in. Make sure you eat a snack every 3 hours.
• Eliminate caffeine, nicotine and alcohol from your diet.

 The above mentioned ‘mood foods’ help uplift a depressed and melancholic mood, and suffuse feelings of well being. Alongside, incorporate Yoga, aromatherapy, meditation, or any stress busting technique in to your routine. They instill feelings of contentment and cheerfulness, banish unproductive thoughts and encourage general health and wellness.

Attention deficit hyperactivity disorder (ADHD)

ADHD or attention deficit hyperactivity disorder, is characterized by decreased attention span or inattention and/or hyperactivity. The disorder is quite common among children and adolescents, and may also manifest in adults.

ADHD symptoms

The symptoms are illustrated under 3 heads –

Inattention

Hyperactivity

Impulsivity

Inattention:

• The individual is easily distracted by trivial and inconsequential stimuli, which are usually ignored by others.

• Poor concentration and inadequate attention to details, results in messy and careless work.

• There is an inability to finish school work or college work or paper work

• He can not perform tasks that require attentiveness.

• Shows a strong tendency to procrastinate

• Shifts from one incomplete task to another.

• The individual is disorganized at work and home.

• Forgetfulness and memory lapses are common.

Hyperactivity:

• The child / adult is restless, unstill, fidgety, gets up repeatedly and walks around the room, squirms in the seat.

• Difficulty in being engaged in quiet activities.

• Talks excessively.

Impulsivity:

• Impatience is highly marked.

• He will intrude and interrupt others.

• Starts conversations at the wrong time, blurts out answers even before the question has been completed.

• Occasionally, some could engage in potentially dangerous activities or situations, without taking into account the consequences.

ADHD diagnosis:

A person suffering from ADHD, will show some or all of the above clinical features.

These symptoms may be apparent in other individuals too, but the intensity and frequency of symptoms, is a lot higher in ADHD people. Manifestations occur at school, college, work, home or when visiting friends. It affects their ability to function normally.

Diagnosis of attention deficit hyperactivity disorder is made when the symptoms manifest for a period of 6 months and more.

ADHD treatment:

Treating ADHD is a multi-disciplinary approach.

Management for attention deficit hyperactivity disorder

• Educating the parent, the teacher, and the child about the disorder is very important. It makes understanding the symptoms and dealing with them a lot more easy. School teacher and counselor involvement and participation.
• Family support is a crucial aspect of the management of ADHD, especially for ADHD adults.
• Drug therapy is advocated by counselors, but the usage of the drugs is associated with certain side effects.
• Cognitive Behavior Therapy to battle ADHD:

Cognitive behavioral therapy is a psycho-therapeutic approach that aims to solve problems concerning behavior, cognition, conduct, and dysfunctional emotion through a goal-oriented and systematic technique.

Behavior management focuses on accepting the patient’s behavior as a symptom of the disorder and not as a negative trait.

The therapy sessions are aimed at concentrating on the good behavior or appropriate behavior, while, ignoring minor inappropriate behavior.

Goal setting is an important element of the therapy. It is of essence that you set realistic and specific goals for the patient and help him accomplish them.

Rewards or consequences are also an integral part of the program. Appropriate behavior is rewarded whereas negative behavior bears the consequences.

Consistence and long-time therapy is needed for complete, effective, and lasting cure.

Meditation helps treat ADHD effectively:

• Meditation is a very strong and powerful tool that helps deal with all psychological issues. It is a wonderful way to support yourself during the healing process.
• Meditation will promote greater relaxation and peace.
• It will make you more mindful of your thought patterns, and help you identify and change negative thought patterns.
• It provides a more relaxed way to work, function and focus.
• Meditation helps prevent mistakes and accidents, and is highly useful to manage ADD (attention deficit disorder).
• It reduces mental chatter and aids in focusing at a task at hand.

 Homoeopathy helps fight attention deficit hyperactivity disorder:

  

Homoeopathy is a highly composite and efficient system of medicine. The system aims at bringing about holistic cure. Homoeopathic medicines bring to equilibrium, the chaotic and deranged vital force of the patient, and thus, cause cure. Innumerable homoeopathic medicines have shown beneficial results in the management of ADHD. Homoeopathic remedies have a favorable influence on the brain and the nervous system. The remedies act as nerve tonics, especially, in cases where the individual has difficulty in keeping the mind fixed on one particular thing, is restless and wakeful, extremely sensitive to noise, and cannot keep still. The drugs soothe the nervous system and have a strengthening and beneficial effect.

Importantly, homoeopathic remedies are extracted from nature – flowers, fruits, animal extracts and products, and minerals, and are completely devoid of any unfavorable side effects. Homoeopathy, coupled with meditation, dietary corrections, aromatherapy, cognitive behavior therapy, counseling, and adequate family affection and support, will bring about extensive improvement in individuals suffering from ADHD. It is very important to bear in mind, that all disorders and medical conditions are treated well by a multi-disciplinary approach, and not one particular therapy in isolation.

 Homoeopathy management, requires the physician to take a detailed account of the symptoms before prescribing the optimum and most suited drug. Here are 2 drugs that have proved to be highly efficacious in the treatment of ADHD.

  

Passiflora

 • Passiflora has a strengthening and calming effect on the nervous system.

• It successfully treats insomnia or disturbed sleep patterns, associated with ADHD, and produces normal, restful sleep.

• It checks restlessness and wakefulness.

• The drug is especially beneficial in children and the aged.

 Argentum Nitricum

 • This is a wonderful remedy to treat and handle impulsiveness in those suffering from ADHD. The patient demonstrates an impulse to jump out of the window, to jump in to the water.

• There is extreme nervousness and restlessness, which is managed exceedingly well by Argentum Nitricum.

• The patient has irrational motives for his actions.

• Characteristically, he does everything in a rush and hurry.

• There is forgetfulness and the patient’s memory is very weak.

Nutritional and psychological support for breast cancer

What is breast cancer?

Breast cancer is the growth of a tumor within the breast tissue.

Breast cancer risk factors

• Personal history of breast cancer in one breast, makes the individual highly prone to the development of the carcinoma in the other breast as well.
• A family history of breast cancer is a potent risk factor.
• A high fat diet is linked to breast carcinoma.
• High alcohol consumption and tobacco smoking are other contributing reasons.
• Poor physical activity and obesity.
• Surgery performed on the breast, including breast implants, increase the risk significantly.

Symptoms of breast cancer

• The first presenting symptom is usually a lump in the breast. Lumps found in the armpit could also be manifestations of breast carcinoma.
• There could occur, changes in the size of the breast, change in the shape of the breast, inversion of the nipple, discharge from the nipple, or dimpling of the skin over the breast tissue.
• Occasionally, there could be inflammatory processes, that are characterized by swelling, pain, redness and dimpling. This occurs due to the invasion of the cancerous cells into the lymphatic vessels.
• Metastasis or spread of the cancerous cells occurs to various parts of the body – lung, liver or bone.

Breast cancer screening

American cancer society recommendations for the early detection of breast cancer

1. Women, 40 years and older, should have an annual mammogram and an annual clinical breast examination by a physician / health care professional. They should also perform, monthly, breast self examination.
2. Women aged 20 to 39 years should have a clinical breast examination every 3 years. They should also perform a monthly breast self examination.

Breast cancer early detection will go a long way in determining the prognosis and survival rate of the disease. Breast care is essential part of cancer prevention strategy

Preventing breast cancer

1. Reduce free radical formation in the body. Cancer develops when the DNA gets damaged by the free radicals. Thus, reducing the free radical formation in the body is the preliminary step in the fight against cancer.
2. Limit your exposure to dietary, lifestyle, and environmental free radicals. Stay away from cigarette smoke, alcohol, and fatty foods, especially animal fats.
3. Increase your intake of foods that are rich in anti-oxidants. Anti-oxidants are free radical scavengers and destroyers. They neutralize the deleterious effects of the free radicals and ward off the development of cancers.

Breast cancer prevention diet

• Avoid trans fats, and saturated fats. Limit your intake of poly-saturated fats. Up the consumption of mono-saturated fats such as olive oil and groundnut oil.
• Beware of medical prescriptions for breast enlargement and also avoid the excessive usage of oral contraceptives.
• Regular exercise is a must, and goes a long way in preventing breast cancer.

Foods that fight breast cancer

Cruciferous foods

• Cabbage, broccoli, cauliflower, kale, and Brussels sprouts belong to the cruciferous family. These vegetables offer significant anti-cancer benefits. Compounds called glucosinolates and sulphoraphane increase the excretion of that form of estrogen that is linked to breast cancer.
• Research and laboratory examinations have also demonstrated that sulphoraphane extracts can drastically reduce the size, frequency, and numbers of tumors. They exert a very powerful anti-oxidant effect. These compounds also enhance the liver detoxification processes. 
• It is recommended that 1 kg of cruciferous vegetables should be consumed per week, to significantly cut the risk of developing cancer.

Tomatoes

• Lycopene found in tomatoes are powerful anti-oxidants and anti-cancer agents. Lycopene neutralizes the harmful oxygen free radicals before they can damage cellular structures. Boost your daily intake of tomato, have juices, soups, and salads. 
• The redder the tomato, the greater is the content of lycopene in them. Also, eating a tomato with a source of oil, such as olive oil, increases the absorption enormously.

Turmeric

• Curcumin, the yellow pigment found in turmeric is a potent anti-oxidant, protecting the healthy cells in the body from free radical damage. Clinical trials have revealed that turmeric helps the body, to destroy mutated cancer cells, so that they can not spread through the body, and cause further harm. 
• Another important study conducted, stated that increasing the consumption of turmeric helps to lower the injurious effects of second hand smoke, which is an important environmental factor responsible for the occurrence of breast cancer. Additionally, turmeric has been reported to prevent the formation of new blood vessels which feed the tumor cells. It also aids in the liver’s detoxification process to get rid of cancer causing compounds.
• It is advocated that, you add, the fresh grated herb to your meals or season the meals with a spoonful of the powder.

Flax seeds

• Lignans present in flax seeds offer noteworthy anti-cancer benefits. A study demonstrated that adding flax seeds to the diet helps reduce the estrogen levels in the body. Reducing the estrogen level, reduces breast cancer. 
• Furthermore, experts say, enhancing the dietary intake of flax seeds also makes the cancerous growths shrink. Additionally, flax seeds are a very good source of omega 3 fatty acids, and are strongly recommended. 
• Ground flax seeds can be added to the breakfast cereal, smoothie, or to the flour to make breads, cakes, and muffins.

Garlic

• Allicin, a compound found in garlic, protects the cells from toxic chemicals and free radicals. They also help stop the growth of the cancer cells once they develop. 
• 2 or more servings of the herb, per week have been proved to be therapeutic. Always remember to peel, chop, and let the garlic sit for about 10 minutes. Immediate cooking of the herb doesn’t allow the potent anti-cancer enzymes to be released.

Breast cancer diet

Nutritional support to a cancer patient ought to be optimum. Radiotherapy and chemotherapy can have adverse effects like – fatigue, loss of appetite, nausea and vomiting. These dietary guidelines will greatly improve the nutritional status.

• Eat small and frequent meals. Take small bites and chew completely.
• Stay well hydrated. Drink 2 to 3 liters of water daily. Incorporate fresh vegetable and fruit juices. Without adequate fluids, the body can not detoxify the drugs of chemotherapy. A build up of the drugs, causes added discomfort. What’s more, liquids also remove the metabolic by products of the fight against cancer and dead cell debris.
• A high protein smoothie is advocated. Cancer patients need a serving of high quality protein, especially, if they are showing signs of cachexia (excessive weight loss). Protein promotes recovery, helps maintain muscle mass and protects the gastro-intestinal lining. Importantly, it boosts the immune mechanisms and prevents the development of opportunistic infections. Whey protein is ideal. It has the highest biological value and has immense therapeutic benefits for an individual suffering from cancer.
• Ginger tea is recommended to people who have nausea and vomiting.
• Avoid any tea, coffee, alcohol, and aerated beverages. They dehydrate you.

Psychological / emotional management of breast cancer

The emotional impact and shock, of the diagnosis of breast cancer, symptoms, treatment, and various related issues, can be severe. There are breast cancer support groups and depression support groups that provide an understanding and compassionate environment to help patients cope with the disease and gain an outlook from other cancer survivors

When you have a particular disease, and are fearful of it, then, through the thought waves, you are sending signals to the cells to continue with the disease process. On the other hand, if you support the sick body through meditation, you can get well rapidly and get over the anxiety

Meditation technique to heal you

• Sit in a comfortable position. Watch your breath for a few minutes. Concentrate on your breathing and keep your mind calm and still.
• Then, think of the breast cancer that you are suffering from. See the ailment as a black spot in the chest region. Meditate on how the disease affects your life.
• Now, visualize a beautiful nectar waterfall. Imagine yourself under the flow of the nectar. Imagine the flow to be of heavenly nectar, which has the potential to cure.
• Picture your physical disorder, and the psychological, and emotional turmoil being washed away and completely healed by the divine nectar. Visualize the nectar getting rid of the black spots that indicated poor health.
• Affirm to yourself, that your body is now free from all disease and sickness.
• Get up from the waterfall, feeling vibrant and energetic, and knowing that you can visit the waterfall, whenever you choose to.

How will this technique be of assistance to you?

• This is a brilliant and effective meditation practice that improves health.
• It enhances longevity.
• Research says, the content of your thought can have a vivid and striking effect on your physical body. So governing your thoughts correctly and channelizing them in the right manner can help reap therapeutic benefits.
• Imagining and visualizing a beautiful healing image is therapeutic, physically, and emotionally. This exercise will suffuse you with calmness and tranquility. It will banish thoughts of fear, grief, and anxiety.

Mudras- Yoga of the Hands: Benefits of Shankh Mudra

The Universe comprises of five elements namely fire, air, space, earth and water. In Hinduism and Buddhism, hand gestures or ‘mudras’ have been used to regulate the five elements within the human body. The five fingers represent the five elements with the thumb symbolic of fire, index finger symbolic of air, middle finger symbolic of space, ring finger symbolic of the earth and little finger symbolic of water. Vedic Science and modern science reveals that it is the coordination between these five elements of the universe, within our bodies, which are responsible for effective functioning of the various organs of the body. These mudra positions help activate the dormant energy within the body and keep us healthy and fit.

Understanding Mudras- Yoga of the Hands

Mudras are easy hand gestures.  Positioning of the fingers for prescribed periods of time every day, can invigorate the entire body, refresh you, heal diseases, assist in maintaining a healthy and fit body, suffuse you with a feeling of serenity and peace, and lead you on the course of self actualization.

Our fingers have enormous power, and the right positioning of the fingers, has the potential to influence the body’s vital force, and to direct it to the different parts of the body, to bring about balance and harmony.

The Shankh Mudra: The Benefits of Mudras 

Shankh Mudra



• The Shankh Mudra is an excellent Yoga practice for the entire respiratory tract. It tones up the throat, the airways, and the lungs. Mudra along with Yoga is beneficial to treat chronic conditions like Asthma
• At the subtle level, this mudra is calming and soothing. Like the pleasant and restful sound made when air is blown in through the conch, when the Shankh Mudra is placed at the chest and Om (AUM) is chanted, you feel imbued with a sense of complete tranquility and peace. Your entire being is permeated with a feeling of stillness, quiet, and harmony.It is a great de-stressing technique.
• The Shankh Mudra is emotionally highly balancing.
• Visualizing a pristine beach with clear blue waters, whilst practicing the Mudra, will yield better benefits. 
• Also, according to the Hindu religion, the conch is blown at all rituals and ceremonies. The significance being, that, when the conch is blown, the air gets purified. Likewise, practicing this Mudra purifies your entire being.

The Mudra Technique: Practicing Shankh Mudra

1. Encircle the left thumb with the 4 fingers of the right hand.
2. Let the thumb of the right hand touch the middle finger of the left hand.
3. This gesture simulates the conch shell, the ‘shankh’.
4. Hold the mudra in front of your sternum / the breast bone, and chant Om (AUM).
5. Practicing the Shankh Mudra for 45 minutes, or 15 minutes, three times everyday is strongly recommended.

Managing Stress Naturally: Yoga Postures for Stress Managment

Stress is natural and unavoidable. Stress can be physical or mental and is attributed to causes within a person or in their external environment. With modernization and changing lifestyle patterns, the level of mental stress experienced by individuals is increasing rampantly. Mental stress can affect anyone, but there are different ways in which mental stress can be managed effectively. Yoga is an ancient Indian system, which is known to instill peace and harmony within an individual and help them fight stress. Stress Management often requires a multi-disciplinary approach which comprises of dietary modification, lifestyle modifications, yoga and exercise, etc. This article provides insights into management of stress using simple yoga postures which helps an individual to connect to their inner soul and help ward off the detrimental environmental stressors.

Stress can impact
all spheres of Life

Manifestations of Stress: Symptoms of poorly managed Stress

Excess stress can manifest with a wide range of symptoms which can include physical, mental and emotional symptoms. Though an individual has a natural mechanism which helps them manage stress, often excessive stress burden can result in manifestation of the following set of symptoms, 

• Physical symptoms of stress include muscle pain and increased muscle tension, disturbed sleep, insomnia, severe headaches, gastro-intestinal disturbances and chronic fatigue
• Emotional symptoms of stress can include increased levels of anxiety and apprehension, increased restlessness and nervousness, constantly changing mood patterns, elevated temper, and excessive and uncontrollable anger.
• Mental Symptoms of stress include depression and irritability with tendency to overeating.

Individuals with excessive levels of stress are also at the risk of excessive consumption of alcohol and tobacco smoking.

Stress Management with Yoga: Yoga Posture to control Stress Naturally

The Brahma Mudra in Padmasana is a wonderful pose that has a deep, soothing and relaxing effect. You will feel a wave of complete relaxation and peace sweep over you. The details of performing the technique are listed below, 

Padmasana or the lotus
pose helps improve
concentration and fight stress

• Sit in Padmasana (lotus pose). Keep your hands on to your lap.
• Close your eyes.
• Inhale, and very, very slowly, turn your head to the left. The slower you move, the deeper is the relaxation. (You should be able to count up to 10 -12, when you turn the head.)
• Hold for a few second, then exhale and come back to position one.
• Then, inhale and turn the head to the right. Exhale and return.
• Inhale and tilt the head backwards, slowly and gently. Exhale and return.
• Inhale and tip the head forwards, so that your chin touches the chest. Exhale and return.
• This completes one round of the asana. 3 rounds are recommended, to experience the healing and soothing benefits.

It’s a good idea to begin your day with the Brahma Mudra, since it clears your mind, and prepares you to handle the day ahead of you efficiently.

Stress and Yoga: An interdisciplinary approach to manage Stress Naturally

It is vital to remember that stress management often works effectively when it is tried with an interdisciplinary approach. Yoga postures are known to instill peace and calm, however when used in combination with other therapies like aromatherapy and dietary modifications the effect of yoga is enhanced considerably.

Including mood foods in the diet can help an individual remain calm and reduce the alteration in the mood patterns. Further aromatherapy is also considered to pacify the mind and when used in combination with yoga, it is known to produce great and beneficial results.

Combat Emotional Stress: Meditation and Aroma Therapy For Stress Management

When life becomes excessively stressful, and you are easily overwhelmed by what is happening around you, your mind seems to be bursting with thoughts, worries, anxieties and tensions. Confusion, insecurity, anger, frustration, and indecision arise, cluttering you mind, and making it very difficult to function normally. All negative emotions are unhealthy and should be calmed as soon as possible, before they spiral.

Calm the Mind to combat Emotional Stress: Natural Stress Management

Meditation curbs
 Emotional Stress

Combining meditation with aromatherapy is a wonderful approach to soothe frayed nerves. Meditation alone, offers significant benefits, but, meditating with mind-clearing aroma oils will yield bigger profits and enhance the experience. You can choose from a host of essential oils - lavender, frankincense, geranium, or juniper. These essential oils are calming and relaxing.

• Float your essential oils using an aroma oil dispenser.
• Sit comfortably, keeping your back erect.
• Inhale the vaporizing aroma oils and focus on your breath. Try to keep your mind blank.
• When thoughts intervene, label them as ‘anger’ / ‘frustration’ / ‘fear’, and let go of them. Do not hang on to them. Simply observe them.
• Once you will you have calmed down reasonably, assess the thought that is uppermost in your mind and troubling you. Try to understand the cause, whether it is fruitful to think about it, if it is going to benefit you in any way. think about it objectively.
• Breathe deeply, and imagine the thought melting away.



Aromatherapy can
improve mediation practice

• Once you feel calmer, quieter, and at peace, you can end the meditation.

 Benefits of Meditation: Using Aromaoils to Combat Stress

• The practice of this technique will help you let go of racing, confused thoughts. It will assist you in sorting out the thoughts, prioritizing them, and letting go of extraneous and unwanted ones.
• It helps your mind to slow down and de-clutter, and not get caught up with the mundane and fruitless things in life.
• It will help you find inner peace and tranquility.

 You could also, keep an aroma oil blend with you always, so that you could sniff at it, when you’re feeling stressed and pressurized.

Make sure that the essential oil blends that you use are authentic. For, a spurious or synthetic blend will not bring about the desired effect and could even be counter-productive.

Effects of Irritability: Using Aromatherapy to Rescue you from Irritability

Irritability is a negative emotion / a negative mental state. It stems from frustrated desire, not getting your own way, or not getting what you want fast enough.

Irritability affects
all of us

Effects of Irritability
Multi-tasking, family pressures, peer pressures, threat of the pink slip, and the awful rat-race, have made this emotion highly prevalent in an urban set-up. Furthermore, irritability and impatience are closely linked, and it is best to deal with the two emotions before they flare up and wreak havoc and may result in depression.

Apart from having an unconstructive and dreadful impact on the psychological well-being, the social interactions, and the professional life, irritability can ruin physical health as well, resulting in innumerable disorders, ranging from headaches, gastric disturbances, shooting blood pressure levels to even heart attacks.

Aromatherapy to Rescue Irritability
Essential oils have a powerful mental, emotional, and psychological effect. They help you to slow down and infuse you with a sense of calmness and peace.

Lavender Aroma Oil is a traditional classic used to curb irritability. The essential oil encourages you to slow down, take some time to reflect on the absurdity of wanting every single thing to happen your way, and helps banish excessive and unfruitful thought processes.

How to Use Aromatherapy to fight Irritability?

Aromatherapy can
reduce irritability

• Regular aromatherapy baths are highly favorable in relieving impatience and irritability. An aroma oil bath assists in soothing mental turmoil. Add the aroma oil to your bath tub, to enjoy a warm, soothing, and relaxing bath.
• Aromatherapy oils make for great massages. A massage has the potential to allay the tension in the muscles, lessen stress, and encourage a feeling of calm and well being.
• Burning the oil in an aromatherapy burner is another effective option. Let the aroma pervade the room and fill you with a sense of peace and tranquility.
• Add a few drops of the oil to a tissue or a handkerchief and keep it with you always. Whenever you feel keyed up or irritable, sniff the lavender oil. It prevents a milder negative emotion like irritability, from spiraling in to a stronger negative emotion like anger, (which can have a devastating effect on you and on others).
• Use it as a mood perfume. Apply the oil at your pulse points – temples, wrists, and nape of the neck, to experience a calming and soothing effect all day long.

Caution!!!
Ensure that the essential oils that you use are authentic and absolutely genuine. Using a spurious product could have side effects and be counter productive. We make available to you, original and authentic aromatherapy essential oils. We also provide a stress busting hamper comprising of an essential oil blend, crystals that heal you, and an oil dispenser.

Hunger makes you irritable: Mood Foods to fight Irritability and Manage Anger

Hunger usually starts with a low, growl, from deep within the stomach. Next, weariness and exhaustion set in. Some people are also known to suffer from headaches, blurred vision, mental confusion, and dizziness. Subsequently, hunger makes you really bad-tempered, crabby, irritable and cranky. A diet comprising of mood foods help keep irritability at bay and instill peace and calmness.

Hunger and Irritable Mood
When you’ve remained hungry for long periods of time, there occurs a dip in the blood sugar level. Consequently, there is a reduced supply of glucose (sugar) to the brain. Reduced levels of sugar in the blood / hypoglycemia make you highly irritable and ill tempered. It may also be accompanied by anxiety, fatigue, and headache.
Handling ‘food swings’ by eating small amounts of food throughout the day is a good idea, and is recommended by nutritionists, world over. But ensure that the foods that you eat are healthful, or else the effect will be contradictory. A diet that is rich in protein, fat and fiber will help stave off hunger.

Hunger leds to Irritability

How Mood foods help Fight Irritability and Manage Anger
Certain foods can lift negative moods and suffuse you with a feeling of happiness and comfort.
Low levels of serotonin in the body are associated with moodiness and irritability. Serotonin is a ‘feel-good’ and a ‘pick-me-up’ neuro-chemical that banishes irritability and bad temper. Serotonin is synthesized within the body with the help of an amino acid called tryptophan. Importantly, tryptophan is not formed in the body and needs to be supplied by the diet. Thus, augmenting the daily diet with foods that are good sources of the essential amino acid is very important.

Mood Foods for Irritability and Anger Management
Here are some mood foods that can help fight irritability, temper and keep anxiety and fear at bay.

Banana: Mood food

1. Banana:  Banana is an excellent source of tryptophan and helps boost serotonin levels in the body. A mid-morning snack of a banana will ward off pre-lunch crankiness and lethargy. Additionally, bananas are rich in carbohydrates, and carbohydrates are necessary for the absorption of tryptophan.
2. Almonds:  Munch on a fistful on almonds several times in a day. Almonds are loaded with amino acid tryptophan. The nut is present in the list of foods that have the highest levels of the amino acid. When you eat almonds, tryptophan enters the brain rapidly and the level of serotonin rises. This helps control anxiety and apprehension and reduces irritability.
3. Cheese: Cheese is another important mood food. It is a rich source of protein, essential amino acid tryptophan and carbohydrates. Thus, cheese helps improve your mood and eliminates crankiness and irritability.

Treating Anger with Yoga:Meditation Technique to Manage Irritability

As per a study published in Medical Science Monitor, in a study conducted on twenty four women, undergoing yoga training for three months, it was observed that the therapy aided in reducing anxiety, stress and depression considerably, compared to the control group. Yoga practice in the Western world is increasing with over 14 million people in the United States practicing yoga on a daily basis

Meditation is beneficial

Yoga and Meditation for Irritability and Anger: How Yoga and Meditation help you?
Irritability and anger are strong destructive emotions.Yoga poses are highly restorative and healing. While meditating on their anti-dote – ‘patience’, will help restore calmness, and make life pleasant for you and for others around you.

• Practicing yoga reveals to you just how much of stress and tension you carry in your body everyday.
• Remaining calm and tranquil in the face of adversity is a blessing, and you need to develop it.
• Buddhism and Hinduism recommends dealing with irritability, impatience, anxiety and anger through meditation.

Yoga Posture to fight Irritability and Anger: Shashankasana
Shashankasana is a yogic posture that can instill patience and calmness in an individual. The steps invovled in the technique are,

• Sit down on a yoga mat, in such a way that your buttocks rest on to your toes and the back is upright.
• Place your palms on to your lap.
• Gently inhale, raise your arms in front of you, parallel to the floor. Then slowly bend forward, so that your forehead touches the floor, hands stretched straight out in front of you.
• Stretch the body and relax in to the pose. Don’t strain yourself. You should feel comfortable, while in the pose.
• Let the breathing be gentle and rhythmic. Hold the pose for sometime. Feel physical and emotional pains melting away. Then gradually release.

This asana helps the body to become passive, quiet, and serene, and slows down bodily activity. It rejuvenates the body and clears the mind and allows you to completely let go of all negative emotions.
A daily practice of this yoga posture (in the morning when you rise and in the evening, at the close of yet another taxing and testing day), will yield promising and beneficial results.

Meditation to manage Irritability and Anger

Meditation manages Anger

Meditation when used in combination with Yoga therapy can be very beneficial in the management of irritability and anger.

• Sit down comfortably on the floor, cross-legged, or on a straight-back chair. Ensure that you won’t be disturbed for 20 minutes.
• Focus on to your breath and try to bring peace and calmness in to yourself.
• Bring to mind, the last time you flew off the handle, and were really angry with someone. Are you still angry with him? Was it transient irritability exploding in to anger? Did getting angry with him help you? Did it hurt you? Think how you would feel if you could give that person space, no matter how much he irritates you. Try to give up the need to fight, getting offended, or irritated. Feel peace sweep over you.
• Gradually come back to the present.
• Focus on your breath for a few minutes, then, end the meditation session. Regular practice will reap huge benefits.

This technique will benefit in several ways,

1. Working on this technique makes you more tolerant towards others
2. It encourages patience and forbearance
3. Prevents you from losing your head, whatever may be the provocation
4. This technique reduces stress to a very great extent
5. Promotes peace in your relationships.

The healing power of Mudras: Enhance mental health

What exactly are Mudras?

Mudras are simple hand gestures. Simple positioning of the fingers for prescribed periods of time everyday, revitalizes the entire body, heals diseases, aids in preventing a host of disorders, infuses you with a feeling of calmness and peace, and leads you on to the path of spiritual awakening.

Mudras have the potential to alter and influence the body’s vital force, and to direct the vital force to various parts of the body to bring about balance and harmony.

Mudra to energize and rejuvenate you

Apan Mudra

• This Mudra is hailed as the ‘energy mudra’. It has the tremendous capability to revitalize and refresh you. It will give you a new lease of life and banish the ill effects of stress.
• The practice of this mudra has a significant detoxifying effect. It aids in the elimination of wastes and toxins from the body, and strengthening the body’s defenses.
• At the emotional level, the Apan Mudra has a balancing effect on the mind, it calms and composes you, and helps develop confidence.
• At the subtle level, the Apan Mudra helps cleanse the aura and paves the way for self-actualization.

The technique:

• Sit in Padmasana (lotus pose) or cross legged on a yoga mat or in a straight backed chair (in case you can not squat on the floor).
• Bring together the thumbs, the middle fingers, and the ring fingers of both the hands, keeping the index fingers and the little fingers extended.
• Place the hands on to your lap.
• Close your eyes and try to keep the mind as free from thoughts as possible. Chanting / saying a prayer in the mind, is beneficial for new practitioners. Always be aware of the finger positions, and ensure that the fingers do not bend / relax.
• Hold the pose for 45 minutes or for 15 minutes, three times a day.

Daily and sustained practice of the Apan Mudra yields unbelievable benefits. Start with one session of 15 minutes, and then gradually build up to three sessions of 15 minute each. The Apan Mudra acts as a reviver and when practiced in the morning, it keeps you buoyant and active all day long. When practiced in the evening, it de-stresses you and rids you of all the negative emotions that you have accumulated through the day.