Yoga in Reducing Depression - Essay Example

How Effective is Yoga in Reducing the Symptoms of Depression in Middle-aged Adults? Name Institution Professor Course Date Background and Objectives Yoga has been around for many years and has a very motivational experience within itself that inspires people to live healthier life styles. Individuals go through challenges in their lives that yoga is sometimes utilised as an outlet to get over these challenges. Gold (2007) defines yoga as a union or the cessation of the mind modifications. Different researchers have highlighted different benefits of yoga. A study carried out by Skowronkek, Mounsey and Handler (2014) indicated that yoga can lower symptoms of depression and anxiety. Tenfelde and Janusek (2014) who assert that yoga that emphasises on focused breathing techniques and meditation provides benefit to lower symptoms of distressed linked to urinary incontinence supports the findings by Skowronkek and associates. However, little research has been conducted on the effects of yoga on depression in middle-aged adults. The focus of this paper is to conduct a systematic literature review on the effectiveness of yoga in the reduction of depression symptoms in middle aged adults. Drawing from a thorough and careful review of literature from credible sources, this analysis will confirm that yoga is very effective in reducing the symptoms of depression in middle-aged adults. Search Strategy and Selection Criteria A literature search is a thorough and systematic search of all forms of published literature to categorize a breadth of good quality sources that are pertinent to the topic. The aim of literature search is to determine the existing sources of information that are most pertinent to research topic. The literature search for this particular paper was aimed at getting sources that relate to the effects of yoga on symptoms of depression. It was aimed at getting aimed at reviewing existing theories and opinions relating to yoga and depression. The writer focused on identifying current research articles through background reading. To get relevant sources, the writer worked with the topic and identified search terms that included, yoga and depression symptoms in middle-aged persons. To locate relevant articles, the writer used the CINAHL and SCOPUS databases with the text words and subject heading being, yoga, depression and middle age. The researcher or the writer refined the search to include only peered reviewed research article published between 2010 and 2016. This is because existing reviews become out of date when more recent pertinent research is published. More so, more recent research articles provide up to date information that relate to the topic. The search was limited to those articles written in English besides those involving adults aged between 19 and 44 years. Through the literature search, the researcher retrieved over twenty articles relating to yoga and depression that was eventually reduced to twelve articles through reading the titles to ascertain if they were relevant to the topic. The researcher read close to twenty article titles and abstracts to understand if the information contained in them was relevant to the research topic. Seventeen articles were read in full with important aspects that links to the topic highlighted. Out of the seventeen articles, five did not meet the criteria or were not relevant to the research topic. However, the judgment to discard or use some of the resources entailed some knowledge with the basic research areas. The inclusion and exclusion included all data-based studies that were peer-reviewed and written in English. Presentation abstracts, theses and dissertations not published in peer-reviewed journal articles were excluded. The study designs was also used a criteria to exclude some research articles. Only articles that had randomised control trials, mixed methods and quantitative methods were included. Rao et al.(2015) used a randomised controlled trial that allows researchers to allocate people by chance. The randomised study included 98 patients with stage 2 and 3 breast cancer. Wurtzen et al.(2013) carried out a quantitative research that include 336 women operated for breast cancer stage one to stage three. Field et al.(2012) carried out a mixed method research with a quantitative analysis. The study involved 84 prenatally depressed women. Bappsc, Immink and Hillier (2012) employed randomised controlled trial that included yoga and exercise group and exercise-only group. Srivastava, Talukdar and Lahan (2011) used a randomised controlled trial that included a post-test and pre-test control group design. Field, Diego, Delgado and Medina (2013) also utilised randomised control group involving 92 prenatally depressed women. Another researcher who used randomised controlled trial is Whitfield et al (2011). This research included 34 participants aged between 18 and 45 years. Mitchell et al.(2014) also used randomised controlled trial to explore how yoga helps in the reduction of PTSD symptoms in women. Lakkireddy et al.(2013) used a pre-post study to examine the effect yoga on atrial fibrillation, depression, anxiety and quality of life. Drawing from the articles, most of the authors utilised randomised controlled trial. This study design randomly assigns respondents into a control group or an experimental group. Results and Discussion Depression is a common and a serious mood disorder; it is a real sickness that affects the brain. According Srivastava, Talukdar and Lahan (2011), a person’s health reflects his or her capacity to handle challenges of life and uphold their ability for optimal functioning. Mixed anxiety with depressive disorder followed by major depression are common psychiatric diagnoses in suicidal indicators. Rao et al (2015) who asserts that depression and anxiety are the commonest psychiatric illnesses common in cancer patients support these sentiments. Scores of factors that lead to depression in cancer patients are linked to cancer itself. Depression is linked to other illness such as atrial fibrillation that imposes a great psychosocial burden (Lakkireddy et al 2015). Depression is also prevalent in pregnancy women. According to Field et al. (2013), prenatal depression affects 49% of pregnant women. Given the prevalence of depression among patients with cancer, stroke, pregnant women, atria fibrillation and other health conditions, it is important to assess the most effective intervention method. According to Mitchell et al. (2014), yoga that comprises of breathing exercises and physical poses is a mindfulness method that accentuates attention to physical and emotional stimuli and may be efficient as a complementary treatment for different mental and physical health conditions including depression. Yoga is effective in reducing the symptoms of depression. Mitchell et al.(2014) asserts that there are numerous pathways through which yoga impacts posttraumatic stress disorder. Long-term and short-term yoga practice has been linked to reduced basal cortisone and catecholamine secretion, increased parasympathetic activity and decreased sympathetic activity and salutary impacts in cognitive activity. Yoga may also reduce stress response by downregulating the hypothalamic-pituitary –adrenal axis and up-regulating gamma-aminobutric acid. As a result, yoga may be efficient for conditions linked to posttraumatic stress disorder. In a study involving veteran and civilian adult women from Veterans affairs medical centre, Mitchell at (2014) found out that yoga reduces PTSD symptoms. The effectiveness of yoga in reducing symptoms of depression is replicated in a study carried out by Wurtzen et al (2013). According to Wurtzen et al (2013), yoga hold larger reductions in measures of depression and anxiety among breast cancer patients. The researchers observed greater reductions in depression and anxiety among patients who were heavily burdened at baseline. Similarly, results from a study carried out by Bappsc, Immink and Hillier (2014) indicated that adding a yoga program to structured exercise demonstrated bigger clinically pertinent improvements in mental-health scores. The results indicated greater improvements in state of anxiety and depression. According to Field et al.(2012) yoga and massage therapy lower anxiety and depression. More so, the authors affirmed that besides lowering anxiety and depression, yoga lower back and leg pain during pregnancy. People can derive more mental-health benefits from yoga. Field, Diego, Delgado and Medina (2013) noted greater reductions in anxiety, sleep disturbances and depression in their study that involved 92 pregnant women. The researchers confirmed that yoga contribute to positive effects for pregnant women including decreases in pain, stress and pregnancy discomfort. These effects consequently lead to reduction in sleep disturbances and depression. The augmented vagal activity following yoga accounted for these effects. The effectiveness of yoga in reducing symptoms of depression is also reflected in a study carried out by Whitfield at al (2010). In this study, the researchers found out that a 12-week yoga intervention was linked to greater improvements in anxiety and mood compared to metabolically matched walking exercise. According to Whitefield et al (2010), increased thalamic gamma-aminobutyric acid are linked to decreased depression and anxiety and improved mood. Lakkireddy et al (2015) who concluded that yoga reduces anxiety and depression and improves QoL (quality of life) in patients with Atrial Fibrillation confirm these results. Drawing from the different studies, yoga improves the condition of people with health issues that include anxiety and depression. According Ross, Friedmann, Bevans and Thomas (2013), individuals who practice yoga strongly believe that yoga improves their health. Although not all health conditions can be improved through yoga, yoga provides psychological benefits that are valuable to all, but particularly to elderly women. Rao et al.(2012), assert that the antidepressant impacts of yoga program is attributed to reduction of stress instead of education and social support. Particularly, yoga lowers the sympathetic activity, decrease morning cortisol, balance the autonomic nerves system reactions and lower alterations in neuroendocrine arousal. Therefore, yoga is effective in managing clinical depression. Drawing from the randomised controlled trials, yoga is an intervention strategy for people suffering from depression. No matter what the cause of depression, yoga has proved to be effective in reducing the symptoms of depression and anxiety. Yoga has been conceptualised as a potential adjunctive treatment to evidence-based therapies for depression and other mental conditions. Although the effect of yoga on the quality of life remains unknown, yoga is instrumental in lowering the symptoms of depression. Conclusion Depressive symptoms are common in pregnant women and in patients with terminal illnesses and other mental health issues. Although these symptoms can be managed through the use of antidepressants, sometimes the antidepressants are not effective enough, particularly in pregnant women because of their effects on foetal development. To ensure effective reduction of symptoms of depression, psychotherapy and complementary and alternative medicine have become popular therapies. Particularly, yoga has been used widely to promote a balance between body and mind. Drawing from the analysed literature, all aspects of yoga promote deep relaxation that allows the mind and the body to experience calmness. Yoga has been used to promote wellness, prevent health problems and manage specific mental health conditions such as depression. The reviewed literature indicates that yoga plays a crucial role in preventing mental health disorders such as anxiety and depression. Given that the reviewed articles indicates that yoga is crucial in reducing symptoms of depressions, the questions of how effective is yoga in reduction of depression symptoms has been answered exhaustively. Limitations and Implications for Practice The limitations noted in the reviewed studies entail use of a small sample size that may not give a clear reflection of the entire populace. Besides small size, most of the studies employed randomised controlled trial design. In this perspective, future studies should focus on other research designs such as the mixed methods, quasi experiment and cohort study. However, the findings from all the studies reviewed are in agreement that yoga is an effective intervention for people suffering from depression because it lowers the symptoms of depression. Given the irresistible proof that yoga lowers symptoms of depressions, clinical psychologist and psychiatrics should make yoga a complimentary therapy for people suffering from depression and other mental health issues. Yoga therapy should be incorporated in detailed depression management strategies. Reference list Bappsc, W., Immink, M., & Hillier, S.(2012). Yoga and exercise for symptoms of depression and anxiety in people with post-stroke disability: A randomised, controlled pilot trial. Alternative Therapies, 18 (3), 34-43. Field et al.(2012). Yoga and massage therapy reduce prenatal depression and prematurity. Journal of Bodywork & Movement Therapies, 16, 204-209. Field, T., Diego, M., Delgado, J., & Medina, L.(2013). Tai chi/yoga reduces prenatal depression, anxiety and sleep disturbances. Complementary Therapies in Clinical Practice, 19 (2013), 6-10. Gold, S.(2007). Yoga and Judaism. USA: Lulu.com. Lakkireddy et al.(2013). Effect of yoga on arrhythmia burden, anxiety, depression and quality of life in paroxysmal atrial fibrillation. Journal of the American College of Cardiology, 61 (1), 177-182. Mitchell, S et al.(2014). A pilot study of randomised controlled trial of yoga as an intervention for PTSD symptoms in women. Journal of Traumatic Stress, 27, 121- 128. Rao et al.(2015). Effects of an integrated yoga program on self-reported depression scores in breast cancer patients undergoing conventional treatment: A randomised controlled trial. Indian Journal of Palliative Care, 21 (2), 174-181. Ross, A., Friedmann, E., Bevans, M., & Thomas, S.(2013). National survey of yoga practitioners: Mental health benefits. Complementary Therapies in Medicine, 21, 313- 323. Skowronkek, B., Mounsey, A., & Handler, L. (2014). Can yoga reduce symptoms of anxiety and depression? Journal of Family Practice, 63 (7), 398-407. Srivastava, M., Talukdar, U., & Lahan, V.(2011). Meditation for the management of adjustment disorder anxiety and depression. Complementary Therapies in Clinical Practice, 17 (2011), 241-245. Tenfelde, S., & Janusek, L.(2014). Yoga: A biobehavioral approach to reduce symptom of distress in women with urge urinary incontinence. The Journal of alternative and complementary medicine, 20 (10), 737-742. Whitfield et al.(2010). Yoga improves mood and anxiety in healthy subjects. Summaries/Commentaries, 16 (2), 165-166. Wurtzen, H et al.(2013). Mindfulness significantly reduces self-reported levels of anxiety and depression: Results of a randomised controlled trial among 336 Danish won treated for stage I-III breast cancer. European Journal of Cancer, 49, 1365-1373. Read More