Master Anger Management: Effective Techniques and Tips

Gentle Warriors: Top 5 Yoga Poses for Calming the Mind and Reducing Anxiety

Introduction: Embracing Serenity – Yoga’s Role in Easing Anxiety Imagine a sanctuary where stress dissolves like mist under the morning sun, where each breath ushers in peace, and every movement weaves tranquility into the fabric of your being. This sanctuary isn’t a distant dreamland; it’s closer than you think, accessible through the ancient art of yoga. As you embark on this journey, discover how yoga isn’t just about twisting and turning; it’s a profound dialogue between your body and mind, a proven ally in the battle against anxiety Yoga: An Ancient Solution for a Modern Malaise In our fast-paced world, where the buzz of anxiety is a constant background noise, yoga emerges as a beacon of relief. With roots stretching back centuries, yoga has evolved into a modern-day antidote to stress. Yoga’s ability to reduce anxiety is backed by research. For example, a study published in the National Institute of Health found that yoga significantly reduced symptoms of anxiety and stress in patients with anxiety disorders. Experts believe this is due to yoga’s ability to calm the mind, bringing a sense of balance and peace. Gentle Poses, Profound Impact Yoga isn’t about forcing your body into pretzel-like shapes; it’s about gentle, beginner-friendly poses that invite calmness into your life. Each posture, each breath, is a step away from anxiety and towards a tranquil state of being. As you move, stretch, and breathe, you’re not just shaping your body; you’re sculpting a more serene mind. The Mind-Body Symphony Imagine your body and mind as musicians in an orchestra, each playing a vital part in the symphony of your well-being. Yoga is the conductor, harmonizing this ensemble, balancing the physical with the psychological, the tangible with the intangible. Experts in mental health endorse yoga for its ability to synchronize the mind and body, creating a rhythm of calmness that echoes through every aspect of life.For a deeper dive into the science behind how yoga impacts the nervous system, check out this article from Harvard Medical School on yoga and the nervous system. Your Journey Begins Here As we embark on this exploration of yoga and its role in anxiety relief, remember that you’re not just reading words on a page; you’re taking the first step on a transformative path. A journey that promises not just fleeting moments of calm, but a lasting sanctuary of peace within you. So, breathe deep, open your heart, and prepare to unfold the gentle power of yoga in your life. Are you ready to turn the page and embrace a more tranquil tomorrow? The Top 5 Yoga Poses for Anxiety Relief In the tranquil garden of yoga, certain poses are like soothing herbs, each with its own special way of calming the mind and easing anxiety. Whether you’re a beginner or have been practicing for a while, these five poses are your allies in the quest for peace. Let’s explore these poses, understand their benefits, and learn how to incorporate them into your daily routine. 1. Child’s Pose (Balasana) How to do it: – Start by kneeling on your yoga mat. – Touch your big toes together, sit on your heels, then separate your knees about as wide as your hips. – Exhale and lay your torso down between your thighs, forehead touching the floor. – Stretch your arms forward, palms down. Modifications: Place a cushion under your forehead or between your thighs and calves for added comfort. Benefits: Often considered a pose of surrender, Child’s Pose helps release tension in the back, neck, and shoulders, areas where most people hold stress. It’s like a warm embrace, reminding you to take a moment to care for yourself. 2. Downward-Facing Dog (Adho Mukha Svanasana) How to do it: – Start on your hands and knees, with wrists aligned under your shoulders and knees under your hips. – Exhale as you lift your knees off the floor, reaching your pelvis up toward the ceiling. – Straighten your legs gradually, heels reaching towards the floor. Modifications: If your hamstrings are tight, keep a slight bend in your knees. You can also place your hands on a raised surface like a block or a step. Benefits: This pose rejuvenates the entire body by stretching the hamstrings, calves, and spine. It also increases blood flow to the brain, helping to relieve stress and mild depression. 3. Legs-Up-the-Wall (Viparita Karani) How to do it: – Sit with one side of your body against a wall. – Gently turn to lie flat on your back and swing your legs up against the wall. – Your body should form a 90-degree angle with your legs extended up the wall, and your back and head resting on the floor. Modifications: Place a cushion or folded blanket under your lower back for extra support. Benefits: This pose is a gentle inversion that allows for relaxation. It’s particularly good for calming the mind and can help relieve headaches and boost circulation. 4. Cat-Cow Pose (Marjaryasana-Bitilasana) How to do it: – Begin on your hands and knees, ensuring your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor. – As you inhale, lift your sit bones and chest toward the ceiling, allowing your belly to sink toward the floor (Cow Pose). – As you exhale, round your spine toward the ceiling, releasing the head toward the floor (Cat Pose). Modifications: If your wrists are sensitive, try making fists or placing your forearms on the ground. Benefits: This series of poses warms the body and brings flexibility to the spine. It also massages and stimulates organs in the belly, like the kidneys and adrenal glands, helping to relieve stress. 5. Supported Savasana How to do it: – Lie flat on your back, legs extended, arms at your sides, palms facing up. – Use a bolster or blanket under your knees or lower back for support. Modifications: If you’re uncomfortable lying on your back, try bending your knees

6 Free Calorie-Burning Yoga Poses

There are many ways you can achieve burning calories. However, do not under look Yoga. We are listing 6 some of the Calorie-Burning Yoga poses you can try on your own. 1. Surya Namaskar Surya Namaskar is a dynamic asana sequence that has been done for thousands of years since Vedic times. Commonly a part of Vinyasa classes, this 8-12 posture sequence is dynamic and ever-changing, fusing breath with movement in order to fully warm the muscles and create more energy hence a Calorie-Burning Yoga activity. Each transition is facilitated by an inhale or an exhale. For advanced practitioners or those who want to burn the maximum number of calories, the sequence can be sped up or slowed down with longer, challenging holds. Begin in Tadasana (mountain pose) Inhale the arms upward into the sky for Urdhva Hastasana (upward salute)Exhale down into a forward fold (Uttanasana), feeling the hamstrings begin to open Inhale and step back one leg into a low lung (Anjaneyasana) Exhale and step back your other foot into plank pose, holding for a few breaths to burn more caloriesOn the next exhale, lower down as if into a low pushup for Chaturanga Dandasana (four-limbed staff pose), engaging the upper body and core Inhale into upward-facing dog pose (Urdhva Mukha Svanasana), keeping the glutes and legs engaged as you stretch your heart open Exhale back into downward facing dog (Adho Ukha Svanasana) Step forward with the left leg and repeat on the other side 2.Plank Pose (Chaturanga Dandasana) Regular planks are great, but what about Chaturanga planks? You are basically holding the lower part of a pushup and engaging every muscle in your body. This pose burns mega calories, tones your abs, and improves arm strength 3.Headstand (Sirasana) Don’t worry, headstands(Sirasana) are far less dangerous than you would think. In fact, our research into the science of yoga headstands(Sirasana) showed that the risks of injuries during headstand(Sirasana) are comparatively low to other more intense forms of exercise. Holding a headstand(Sirasana) requires supporting your full body weight with your arms, head, and abdominal muscles. The longer you hold, the more calories it burns. If you’re feeling a little nervous about trying headstand(Sirasana) on your own, consider taking a class with an experienced teacher or practicing with a padded yoga stool. 4.Warrior I and II (Virabhadrasana) Warrior poses I and II are strength building poses that challenge your quads, glutes, and arms. The longer you hold, the more you will feel that “yoga burn” that really gets calories burning. To burn even more calories during Warrior poses, focus on deepening your lunge by inching the front foot forward (being sure to always keep your knee above your ankle for alignment). Activate the legs and push the edge of the back foot into the floor to add balance. 5.Chair Pose (Utkatasana) This underrated pose can really rev up your calorie burn once you hold it for 1-3 minutes. Simply start with the feet hip width apart, engage the legs, squat backwards as if sitting into a chair, and keep the arms extended upwards with shoulder blades tucked down the back. Keep your abs and quads squeezing as tightly as possible. This is a strengthening pose that will generally burn as soon as you get past the 30 second mark. Press your thighs into a yoga block or hold a block above your head for even more challenge. You can also try twisted chair and other variations. 6.High Lunge As one of the most powerful standing yoga poses, high lunge (sometimes called crescent lunge) opens the heart, stretches the hips, and strengthens the entire lower body. To burn more calories, you can pulse the back knee up and down as if doing a reverse squat. You can also deepen the lunge and hold longer for more muscle engagement and hip opening. How to Use Yoga for Weight LossAt the end of the day, if you want to lose weight and burn more calories during yoga, you have to combine more rigorous yoga styles with a lower caloric intake. By eating fewer calories and simultaneously challenging your body with yoga workouts at least 5 times a week, you can steadfastly work toward your fitness goals while feeling more peaceful and less stressed at the same time. Overall, yoga is an incredible workout for both body and mind. Read more from our entire section of Weightloss Yoga on our page. Has yoga helped you lose weight?Namaste!

How to Reduce Anxiety Naturally?

What is anxiety and what causes it? Before we talk about how to control anxiety, it is essential to understand what anxiety is and what causes it. This is especially important to understand since we are all living in chaotic times. Times that overload us with information, pressure to conform, and achieve the ‘best’ of everything. The result is feeling restless and tensed as if awaiting an impending danger. This is how you define anxiety. The causes of anxiety can be tricky. While at times you may know the exact cause of your anxiety, at times you may be feeling anxious for no reason. Anxiety is a feeling that almost all of us have felt at least once in our lifetime. While there is no one answer to what causes anxiety, here are some of the probable causes: Experiencing excessive or unresolved stress often leads to chronic anxiety. Having a family history of anxiety. Growing up amidst an overtly critical familial environment. Past or recent traumatic incident. Having a chronic disease that makes daily living a challenge. Major life changes such as losing a loved one, going through a divorce or getting married. Long-term dependence on medications used to treat ADHD or those containing caffeine. Excessive exposure to the Internet particularly social media. Inadequate sleep. Having mental disorders such as phobias, panic disorder, post-traumatic stress disorder. How do you know if you are anxious? Anxiety comes with that all too familiar feeling of being unable to get through the day. This can be divided into physical, mental, and behavioural signs and symptoms that indicate anxiety and induce you to think negatively. These include: Mental symptoms: Negative thinking and self-deprecation. Feeling fear, worry, and uneasiness. Uncontrollable racing thoughts. Having trouble concentrating. Losing interest in everything that’s going around you. Feeling panicked or doomed. Physical symptoms: Hyperventilation Palpitations Cold and sweaty hands. Trembling Feeling tired Experiencing stomach problems such as constipation and diarrhoea. Behavioural symptoms: Displaying obsessive behaviour such as checking the locks repeatedly. Feeling jittery and constantly moving from one spot to the other. How is anxiety treated? The treatment for anxiety is subjective to the person feeling it and the severity of the condition. In case you have had chronic anxiety that is not dissipating with time, and is interfering with your daily life, causing suicidal thoughts, or leading to dependence or substance abuse, you need immediate medical attention. This includes counselling, therapy, and medications such as anti-depressants. However, when your anxiety is not chronic, subsides after a potentially stressful event, and is not affecting your personal or professional life, it can be self-managed. Wondering how to control anxiety through methods that are easy, economical, and free of side effects? This is where natural anxiety control methods come in. These are natural remedies to control anxiety that are holistic, which are easy to access and offer long-term solutions. What relieves anxiety fast? Whether you are experiencing a mild situation-induced anxiety attack or a full-blown and uncontrollable panic attack complete with palpitations, tremors, and obsessive thoughts, here are some fool-proof tips on how to control anxiety in less than five minutes: 1. The best way to deal with anxiety is to accept it. Evading your feelings or feeling embarrassed about them, will only cause your anxiety to snowball. Accepting a difficult situation is the only way to fight it. Once you agree that you do feel anxious from time to time, you should be taking efforts to stop anxiety thoughts. 2. One of the most effective ways to control anxiety naturally is to change your posture. When you are anxious, you are more likely to cower down or shake. Instead of hunching, pull your back up, open up your chest, and place your feet firmly on the ground while breathing deeply. This is not just a great anxiety control activity but also a way to feel confident about yourself. This also gives a subtle message to your brain that you are not in any immediate danger. 3. One of the best tips to control anxiety is to give your body some movement. While this may sound like something undoable when you are feeling anxiety, trust us, it works. Try any gentle exercise that gets you moving. It could be yoga, tai chi, or a long walk in the park. Just ensure that the exercise that you choose isn’t too taxing and doesn’t get your heart rate up. This, instead of helping with anxiety control, may stress you out more. 4. One of the best ways to control anxiety attacks is to reach out to people you trust. While you may worry about how people would react, this is certainly an effective way to talk out your thoughts and is an effective anxiety control activity. Or, if you don’t want to sit around, call over your friends for a coffee or movie. Changing your surroundings does wonders to calm anxiety. What’s more, you may even gain a new perspective on your situation. What is the 3-3-3 rule for anxiety? There is no single way to overcome and reduce anxiety. Amongst all the tips to control anxiety, the 3-3-3 rule is also an excellent way to help control your mind when thoughts come rushing in. Thinking of how to control anxiety using this rule? This is how it works (in this order): 1.Sight: Look around you and focus your gaze on the surrounding physical objects. Then, name three things that catch your attention. Follow it up by noticing these things in minute detail. 2. Sound: Perk up your ears and start absorbing all the sounds around you. Then, focus on the three most identifiable sounds and take note of everything unique about them. 3. Touch/ Movement: Now, move to your sense of touch. Choose three parts of your body and activate them. For instance, you can tap your toes, shrug your shoulders, and wriggle your fingers. The

The Difference Between Stress and Anxiety: Why You Need to Know?

The times that we live in are all about keeping up with a fast-paced life that lacks exercise and nutrition and dealing with different kinds of pressures. And this often puts us on an emotional rollercoaster. Over time, stress and anxiety become a part and parcel of our life, causing us to feel overwhelmed and worn down. So how do you maintain your emotional wellbeing? The first step is to identify your emotions, i.e., whether you are stressed, anxious, or worried, and then take necessary steps to manage them. It is especially important to know about stress vs anxiety, how to tell the difference. What is the difference between stress and anxiety? Imagine this situation. You are in the office swamped with work and your boss calls you to help with an urgent presentation due in an hour. A heaviness settles in your stomach while you think about your existing workload and saying no to your boss. At the same time, your brain begins to tell you how you have often crumbled under pressure. How your colleagues are much better at doing this and how you are always stuck in this cycle. The first response is stress and the second is anxiety. We often use the terms ‘stress’ and ‘anxiety’ interchangeably. But they are not synonyms. There is a difference between stress and anxiety. So, what’s the difference between anxiety and stress? While they both are normal responses to the challenges that we face in life due to our work, relationships, family, and have shared symptoms, this is where the similarity ends. Let’s decode stress vs anxiety and work out the means to get relief. What is stress? Stress is defined as your body’s response to an external situation, demands, or triggers. These could be an illness, discrimination at work, persistently tight deadlines, etc. It usually makes itself known through feelings of tension and heaviness in the mind. Then there is something known as acute stress. This is known as the ‘fight or flight’ response and is coupled with intense feelings and physical symptoms. When this stress doesn’t abate and becomes a constant fixture in your life, it becomes chronic. Chronic stress is defined as feeling under pressure or being overwhelmed all the time and can lead to long-term mental and physical health issues. What is anxiety? Anxiety is defined as persistent worrying that occurs even in the absence of a trigger. This includes feelings of jitteriness, fear, and negative self-talk. While anxiety usually comes and goes, when it stays with you for a long time, it is classified as an anxiety disorder. This is a medical condition that needs to be addressed. What is worry? There is a third element of this curve too – worry. Worrying happens when your mind brings up repetitive negative thoughts about things that could go wrong. When it comes to stress vs anxiety vs worry, it can be understood as stress + worry = anxiety. While stress affects your body, worry affects your mind, and anxiety affects both your body and mind. What is the difference between stress and anxiety symptoms? Now that we know the difference between stress and anxiety, let us understand their symptoms. There are several similarities between stress vs anxiety symptoms. When a person is stressed, they may feel any of these symptoms: A racing chest or palpitations Faster breathing Irritability, unhappiness, overwhelm, or anger Dizziness or nausea Exhaustion Inability to sleep Sweaty palms or feet Muscle tension Pain in the neck or back Jaw clenching Digestive problems such as constipation or diarrhoea During anxiety, a person may experience: Startled responses Difficulty in controlling negative or overwhelming thoughts Restlessness A blank mind or inability to focus Muscle aches and pains Headache Stomach problems Dizziness Pins and needles or numbness in legs or arms Shortness of breath Excessive sweating What is the difference between stress and anxiety causes? Contrary to popular notions, there is a difference between stress and anxiety causes. Stress usually occurs as a response to an external event that acts as a stressor. These may include: A work deadline Relocation A fight with a friend Starting at a new place of study or work Waiting for a medical test result Big life changes such as getting married or having a baby On the other hand, anxiety gets triggered internally. It is usually caused due to: Growing up in a high-strung household with parents displaying anxious behaviours Past experiences of neglect, bullying, abuse, or discrimination of any kind Feelings of being negatively perceived Perception of a situational threat Chronic stress Additionally, a common factor that has been found to cause stress and anxiety is lack of exercise and nutrition in your schedule. How do stress and anxiety affect you? When you feel entrapped in a fight or flight response, your body releases stress hormones such as cortisol and adrenaline. While short-term stress, anxiety or worry and their associated hormones may be helpful in the right situations in boosting your response and performance, when they become chronic, they begin to have a negative impact on your emotional and physical wellbeing. So, it becomes important to not only understand the difference between stress and anxiety, but also how they affect you in the long run: Constantly being in a cycle of stress and anxiety affects the frontal lobes of your brain and has a direct impact on your cognitive functioning. When you don’t know stress vs anxiety difference and don’t tackle them in time, you may develop full-blown conditions such as panic disorder, post-traumatic disorder, and obsessive-compulsive disorder. Several studies have shown that constant stress and anxiety leave you with debilitating physical symptoms such as constant headaches, pains and aches, fatigue, or digestive disorders. Since anxiety and stress cause an increased heart rate and high blood pressure, they may damage your arteries and increase your risk of cardiovascular problems. Not knowing the

Nutritional Supplements for Stress Management – All You Need to Know

Stress is an integral part of modern life. Our work and relationships, which form the core of our daily routine, can also become sources of stress over time. And while a tiny amount of stress can motivate us to perform optimally, long-term chronic stress triggered by problems at work or home can be harmful. In fact, chronic stress can lead to lifestyle disorders such as diabetes, hypertension, thyroid problems, autoimmune problems and even heart related ailments. Moreover, lack of social and emotional support in relationships are stress triggers that can lead to mental health problems such as sleeplessness, anxiety and even depression. Now, you might have heard how yoga, lifestyle modifications such as maintaining proper sleep hygiene and exercising, and diet changes can lower stress. However, you might not be aware that nutritional supplements for stress management can also help to a large extent. Research studies have been carried out to throw light on the role of nutritional and herbal supplements in alleviating anxiety and stress related disorders. Why do we need nutritional supplements for stress management? Our body requires multiple vitamins, minerals, carbohydrates, proteins and fats to function optimally. The food we eat provides all these nutrients to our body. However, the kind of diet we follow might not be enough to meet all our body’s nutritional requirements. Moreover, these days, natural sources of foods such as fruits and vegetables are sourced from pesticide laden infertile lands, which further deplete their nutrient content while increasing the toxicity level. Also, scientific literature has shown that stress depletes most nutrients, especially vitamin C and B. Moreover, smoking, infections and allergies, exposure to pollution and alcohol consumption drain many vital antioxidants, vitamins and minerals. Hence, nutritional supplements for stress management has become important to fill in these nutritional gaps. What are natural nutritional supplements for anxiety and stress? Stress can lead to nervousness, anger or irritability. However, prolonged stress can affect our mental health, leading to anxiety, stress and even depression. The good news is that there are several natural supplements and vitamins that can help combat stress and anxiety. Some of the best natural supplements for anxiety and stress are listed below: Ashwagandha: This herb is one of the best nutritional supplements for stress management. Used since ancient times, predominantly in Indian ayurveda, Ashwagandha helps lower stress levels and cortisol (stress hormone) levels while elevating mood. Studies have shown that this adaptogen herb increases our body’s resilience to mental and physical stress. Furthermore, a five study review also showed how people who supplemented with Ashwagandha herb extract experienced improvement in parameters pertaining to fatigue, anxiety and stress. The above scientific studies show that Ashwagandha is one of the best stress relief supplements. L-theanine: L-theanine an amino acid found in tea leaves. This amino acid has been shown to alleviate stress and aid in relaxation, making it one of the best nutritional supplements for stress management. One study has shown that taking supplements that contain 200 mg of L-theanine can reduce stress measures such as heart rate, while performing stressful tasks. Moreover, this amino acid reduces stress and promotes relaxation sans any sedative effects, making it one of the safe supplements for stress relief. Best vitamins for stress, anxiety and fatigue Besides natural herbal supplements and amino acids, vitamins for stress relief are also available. B-complex vitamins are also considered nutritional supplements for stress management as they contain about eight B vitamins that can enhance mood and lower stress. This is achieved by lowering the homocysteine levels in blood or maintaining adequate amounts of these B vitamins complex in the body. A study involving sixty participants facing work related stress showed that those participants who supplemented with the B vitamin complex experienced lesser work-related anger, fatigue and depression. B vitamins play a key role in metabolising the food into usable energy. Essential for brain and heart health, B vitamins can be found in eggs, meat, leafy greens, dairy products and grain sources. It’s interesting to know that high dosing with B vitamin complex is said to improve stress symptoms of mood and energy by lowering the levels of homocysteine in the blood. For the uninitiated, high levels of homocysteine in blood can increase incidences of heart ailments, dementia spectrum and colorectal cancer. B vitamin complex is generally safe to take when consumed in recommended doses. But overdosing can cause nerve pain. However, as these vitamins are water-soluble, any excess amount is easily eliminated through urine. Besides B complex vitamins, omega 3s, chamomile, L-theanine, curcumin, cannabis derived supplements like CBD and vitamin C can help fight stress, anxiety and fatigue. Hence, these can also be used as nutritional supplements for stress management. Nutritional supplements for stress issues like anxiety and sleep Many studies have directly linked stress and anxiety with sleep. It’s a vicious cycle wherein a lack of sleep causes increased anxiety and stress, which further aggravates insomnia. Although Cognitive Behavioural Therapy (CBT) is the mainstay therapy for treating sleep disorders, nutritional supplements can also alleviate and help manage these stress symptoms. Let’s take a look at some of these supplements for anxiety and sleep. Melatonin: Melatonin is a natural nutritional supplement for stress management used for people who find it difficult to fall or stay asleep. It is a natural hormone that helps balance the circadian cycle or the sleep-wake cycle. Melatonin levels increase in the evening to help us sleep and decrease in the morning to help us stay awake. A melatonin dosage of 0.3- 10 mg is recommended for sleep disorders. But dosing should be incremental, starting with the lowest possible dose and then working up to higher doses. A 19-studies review showed that melatonin dosing in people suffering with primary sleep problems helped lessen the time it took to fall asleep and increased total sleep hours while enhancing overall sleep quality. Although melatonin is a naturally occurring hormone, its supplementation does not affect the body’s production of the hormone. Moreover, melatonin is a non-habit-forming supplement, making it