Morning Meditation To Calm Anxiety – To reduce anxiety Researchers find meditation like Lexapro: Shots – Health News Researchers compared daily meditation practice to taking Lexapro to control symptoms of anxiety. Those who practice meditation also feel relieved, with no side effects.
Anxiety symptoms such as restlessness Feelings of anxiety and fear And sleep problems can interfere with daily life, relationships, and work goals. Many people find relief when they use prescription medications. But finding the best treatment is an individual journey. And some things are different.
Morning Meditation To Calm Anxiety
Meditation is a popular way to calm anxiety. But now there is new evidence that meditation is effective in managing anxiety.
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For the first time, researchers compared patients who completed an eight-week meditation program with patients taking escitalopram, the generic name for Lexapro, a well-studied antidepressant. They found that both interventions were equally effective in reducing anxiety disorders. (talk therapy This is another effective anxiety treatment for some people. not mentioned in this study)
On Wednesday and began testing before the COVID-19 pandemic. which can also be performed manually
Researchers took 276 adults diagnosed with an untreated anxiety disorder, such as generalized anxiety disorder. panic disorder or general anxiety disorder Then divided into two groups. One group received 10 to 20 mg of Lexapro daily, which is a typical starting dose.
The other half were assigned a two-and-a-half-hour weekly mindfulness class at a local clinic. Using a method called mindfulness-based stress reduction. Plus 45 minutes of daily meditation for eight weeks. Like a long day. Retreat in the fifth or sixth week.
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Researchers taking the drug and those taking the meditation program were assessed at the end of week 8 using the same trial dose. And both groups showed an approximately 20% reduction in symptom severity.
“The fact that we found them in common is amazing. Because it opens up new forms of treatment,” said Elizabeth Hoge, director of the cancer research program at Georgetown University Medical Center.
Hoge said he doesn’t advocate replacing meditation with escitalopram — he himself routinely prescribes the drug to anxiety patients. He said his goal is to add new treatments. and ultimately provide evidence that helps insurance companies implement risk-based interventions for anxiety.
Mindfulness-based stress reduction, or MBSR, the method studied in this study, was developed more than 40 years ago by Jon Kabat-Zinn and is based on meditation principles set out in Buddhist vipassana meditation.
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It teaches students to focus on their breath and focus on one part of their body at a time to see how it feels. and encourage them to try to focus on what is happening now rather than on the past or the future.
“People who worry too much worry about bad things. that might happen, such as failing an exam,” he said. “When an idea arises The person will learn that it is just a thought. It is not the truth or something that needs to be implemented,” he said, and can calm the anxiety.
MBSR is widely used to reduce stress among healthcare workers and in hospitals. and has been studied for use in treating pain. Depression and many other symptoms
“This suggests that both treatments are effective and similar,” said Michael Mrazek, a research assistant at the University of Texas at Austin and founder of the Center for Mindfulness and Human Potential at the University of California. Santa Barbara
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“Importantly, the study shows that MBSR can achieve similar results with fewer side effects,” Mrazek said in an email.
Side effects of escitalopram include obsessive thoughts in severe cases. But what is more common is shortness of breath. Lack of sexual desire or energy nausea and diarrhea
This is despite the fact that many people participating in drug studies experience side effects such as sleep problems and nausea. But no patients in any group dropped out of the trial because of side effects.
Joy Harden Bradford, an Atlanta psychologist who hosts the podcast Therapy for Black Girls, said she was “surprised but not surprised” that cognitive therapy was as effective as medication. And she’s glad that’s the way it was. Newer, more comprehensive treatments may exist.
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“What I don’t like to see happen is people taking drugs to destroy mental health resources,” Harden warned Bradford. For example, people experiencing panic attacks might be better off reducing these attacks. that with escitalopram rather than waiting several weeks for the mental tests to stop, he said.
It is important to note that the treatment adherence time for participants taking Lexapro was longer than for those not taking it. After 24 weeks, only 28% of the MBSR arm continued to meditate daily, compared with 52% who use medicine
This can mean a challenge in learning cognitive techniques. Many people may not have the time or money needed to attend an eight-week leadership program. And neither is meditation or a free course at the YMCA.
Meditation is a skill that takes time and dedication and practice. “If you want it to be valuable, You have to have teachers,” Hoge said.
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Mrazek, who studies mindfulness teaching methods, said it might be a good idea to see how both MBSR and Lexapro work together. “Neither MBSR nor escitalopram was able to eliminate the participants’ anxiety. And it is possible that improvements may occur from a combination of the two treatments,” he said.
The study had flaws: First, most of the participants were single women, white, well-educated, and working full-time. “Everyone can’t wait from 5 a.m. to 6 a.m.,” Harden Bradford said.
However, women have higher rates of anxiety disorders than men, and “there is substantial evidence that MBSR can be beneficial for many types of people. So there is no reason to doubt its generality,” Mrazek said.
One way to make meditation easier for people with anxiety is to use an app instead of a personal practice session.
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Mrazek said the future of MBSR should be online. “Hopefully this study will help expand the availability of MBSR, but scaling individual projects to reach millions of people is very difficult.
Hoge plans future research to see if using online meditation can help relieve anxiety. Although he emphasizes the importance of learning meditation in the classroom.
“I don’t think the program has the same benefits as personal training… The benefit of having a meditation teacher is that you can do it. There are some questions,” Hoge said.
But mindfulness programs, Harden Bradford said, can be taught. It can provide people with “concrete skills,” he said, which will help it reach more people. “Giving people something is better than nothing,” Harden Bradford said.
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Editor’s Note, Nov 11, 2022: This article has been updated to include additional information from researchers and practitioners about how medicine and meditation fit together. and about future research opportunities. The brain runs at twice the speed. You may be thinking about the future and worrying about what lies ahead and may feel overwhelmed.
On the other hand, meditation for anxiety can have the opposite effect. Instead of thinking, meditate by asking yourself to stop and focus on the present. It’s normal. It’s (and is normal) that ideas will pop up along the way. But with meditation You will learn to accept it. Instead of clinging to it as a source of stress.
That’s why some mental health experts recommend meditation as a tool to help relieve anxiety. Of course, just sitting down and calming down is not a cure for anxiety. But it’s one thing you can do regularly to help relieve anxiety and unhelpful thoughts.
Learn here about the importance of meditation in reducing anxiety. Why does it help? and how meditation can calm a racing mind.
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Anxiety is a word that is often used in everyday conversation. And anxiety often manifests itself sometimes. But what if these worries and anxieties do not go away and remain with you for a long time? You may have an anxiety disorder. According to the National Institute of Mental Health (NIMH), you may also find that you are restless or jittery. Feeling irritable, having difficulty concentrating, and having difficulty sleeping (Read on for tips on when to talk to a health professional about anxiety.)
Meditation is a practice that everyone You can do it and help reduce anxiety. In a meta-analysis of 25 studies involving nearly 1,500 college students, meditation was found to have It had a “significant and significant effect” in reducing anxiety. According to 2018 research published in the journal
– Another 2018 study published in Psychiatric Research confirmed that meditation reduced depressive symptoms in people with increased anxiety disorders compared to those with
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