Panic attacks and anxiety impacts our life in many ways, but there are a ton of coping tools available. However, during this time of the COVID-19 crisis, it might feel harder to utilize the tools that tend to be so widely available. For instance, gyms and yoga studios are closed, you might have lost some income, and we should be staying inside to help lessen the spread of this virus. This has created not only a lot of sudden change, but also much more anxiety, even in people who don’t struggle with anxiety on a regular basis.

Despite the challenges of panic attacks and other anxiety symptoms, there are many self-help strategies that can assist you in coping with these feelings. Activities such as breathing and other relaxation techniques are available to help you feel more calm, peaceful, and in control. Some of the most common strategies include breathing exercises, visualization work, and yoga. These techniques have been found to reduce anxiety and may even help panic attacks.

Yoga happens to be an activity that actually has all many relaxation techniques. Plus, yoga has been known to help ease stress, reduce feelings of nervousness, and enhance mindfulness. For these reasons, yoga can be a great tool during this time where many things are changing at once and feelings of anxiety can be extreme.

A small but intriguing study done at the University of Utah provided some insight into the effect of yoga on the stress response by looking at the participants’ responses to pain. The researchers noted that people who have a poorly regulated response to stress are also more sensitive to pain. Their subjects were 12 experienced yoga practitioners, 14 people with fibromyalgia (a condition many researchers consider a stress-related illness that is characterized by hypersensitivity to pain), and 16 healthy volunteers.

When the three groups were subjected to more or less painful thumbnail pressure, the participants with fibromyalgia — as expected — perceived pain at lower pressure levels compared with the other subjects. Functional MRIs showed they also had the greatest activity in areas of the brain associated with the pain response. In contrast, the yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI. The study underscores the value of techniques, such as yoga, that can help a person regulate their stress and, therefore, pain responses.

Benefits of Yoga for Anxiety

Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone, especially if you are dealing with mental and physical anxiety.

For people dealing with depression, anxiety, or stress, yoga can be a great way to better manage symptoms. The scientific study of yoga demonstrates that mental & physical health are not just closely related, but are essentially deeply connected. Evidence is starting to prove that most yoga practices are a relatively low-risk, high-yield approach to improving overall health.

In 2011, Harvard published an analysis of data from a sample of people and found that 3% (the equivalent of nearly 6.4 million Americans) had been advised by their health care practitioners to use mind-body therapies like yoga and meditation — and more than a third of those patients had a diagnosis of anxiety.

“We’ve seen a significant uptick in referrals from psychologists, especially for patients with anxiety,” says Steve Hickman, PsyD, executive director of the University of California San Diego Center for Mindfulness, where health care practitioners — including psychologists — conduct mindfulness research and offer classes for patients. “Therapists and doctors are rethinking their attitudes toward meditative approaches largely because there’s a persuasive body of evidence showing that [these modalities] can help with stress and mood disorders.”

The Science Behind Yoga for Anxiety

The science in hundreds of studies have looked at the benefits of meditation for calming the mind, but possibly the most definitive paper was published in the journal of JAMA Internal Medicine. In the review, researchers at Johns Hopkins University analyzed 47 studies on meditation programs that involved at least four hours of training. “We found consistent evidence that mindfulness meditation reduced the symptoms of anxiety to some degree across studies,” said Madhav Goyal, MD, lead author and assistant professor of medicine. “When you’re anxious, your mind can get carried away with worrying about things that might happen, and that actually makes you feel worse and can cause other symptoms, like insomnia. Meditation teaches people certain skills that can help counteract that tendency, like staying in the moment, recognizing worried thoughts when they’re happening, and preventing them from getting worse.”

In the research, about 20 to 30 minutes of daily mindfulness meditation — a specific type that aims to cultivate awareness of present-moment thoughts, feelings, and experiences — showed the most promise. But there’s evidence that many other meditation types can be effective, as well. Based on his team’s findings, Goyal, a practicing internist, now recommends meditation not only to his patients with anxiety but also to those who are depressed and in physical pain — the two other conditions for which the study found the practice to be effective. “It works and it’s safe, and that’s a good combination,” he says.

The majority of us are at home practicing social distancing, while others are still going to work to the essential jobs that support us during this global pandemic. Regardless of which end of the spectrum you are on, taking good care of yourself seems more vital now than ever. Most of the time our immune systems do a good job of fighting off illnesses, however sometimes it isn’t able to for various reasons, and we get sick. There are many factors that can determine immune health. Genetics, lifestyle, exercise, sleep, diet, mental health, etc. are all said to play a role in overall health and immunity.

Ways To Holistically Improve Your Health

Looking at our body and mind as an overall whole can contribute to an immune system that elicits a healthy and strong response to attacks. Yoga and Holistic practices offer beneficial tips as well.

Nutrition

Good nutrition may perhaps be one of the most important factors in maintaining body health, as well as mental health. Our body needs proper macro and micronutrients, antioxidants, protein, carbohydrates, fats, minerals, vitamins, fat, and water to function, stay healthy, and provide defense for disease and environmental factors. Rather than letting this be a source of stress or overwhelm, it can be helpful to have guidelines, and simply start to notice the foods you are purchasing more closely. Organic meats processed without hormones or antibiotics if you are not vegan, minimally processed foods, lots of fruits and vegetables, olive oil, switching from processed sugar to dates, honey, maple syrup or coconut sugar, micronutrient rich herbal foods such as spirulina, turmeric, and wheat grass, and lots of water are a few suggestions. All of which are beneficial aides in maintaining body health, but also mental health.

More research has been done the past decade regarding the connection between a healthy gut, or GI System, and healthy mind. In fact, studies have been done that link chronic anxiety to an unhealthy gut or imbalanced gut bacteria. Yogis have told us for thousands of years that every part of us is connected. It’s in the word itself, “yoga” means to yoke, or to bring together. Modern day science is confirming what the ancient yogis have known all along, that our body and its systems are interconnected.

In order to maintain a healthy gut, probiotics and fiber-rich foods can bring balance. Examples are yogurt, kefir, kombucha, sauerkraut, bone broth, and kimchi. If you are vegan you can usually find options in these categories. Just be mindful of sneaky extra ingredients such as processed sugars or preservatives.

Holistic Allies

In addition to healthy food nutrition, herbal remedies have the potential to assist in relieving certain ailments, boost immunity, and have a myriad of medicinal properties. For example, Lemon Balm has the potential to calm the nervous system, relieve occasional indigestion, and promote a sense of calm that relieves anxiety. Garlic and echinacea root are known as immune stimulants. A potent oil, oil of oregano, has been shown to have antiviral, antimicrobial, and antifungal properties, in addition to other powerful properties. Also, mushroom powders such as reishi, astragalus, and turkey tail are thought to help regulate the immune system. Another ancient medicinal herb is ashwagandha, it is known as an adaptogenic herb that can help relieve stress or provide energy, depending on what your body needs. If you feel the early onset of something coming on, try making a tonic such as hot water, fresh lemon, fresh ginger, and 1-2 tablespoon(s) of apple cider vinegar with honey and 2-4 drops of oil of oregano. Be mindful as oil of oregano is very strong and can burn or cause upset stomach. Remember to speak to your health professional before ingesting herbs as they are often not regulated.

Therapeutic grade essential oils are said to have a myriad of healing properties as well. Lavender, lemon, eucalyptus, rosemary, and tea tree are potent oils and can aide in overall health and immunity. Be aware that not all essential oil brands are created equal. Some are meant only for diffusing, and some can be used topically with a carrier oil, or some even minimally ingested. Without proper knowledge these healing oils can quickly become detrimental. Do your research before purchasing an oil and speak with a health professional before use. The term therapeutic grade on the bottle isn’t enough to ensure quality, check for the company’s test results such as GC/MS, and verify there are no fillers or additives in the oil. That being said, with proper knowledge, essential oils can be a powerful tool to maintain health and wellness with antiviral and antibacterial properties, among others.

Overall

Yoga and holistic practices remind us to look at ourselves as one whole. To take into consideration our nutrition, herbal remedies, adequate exercise, good sleep, balancing practices such as breathing techniques, meditation, and mantras, in order to achieve overall health and wellness. It’s not just our body that keeps us healthy, it is our emotions, thoughts, mind and spirit. During this time of quarantine, it can be a great time to integrate more healthy and holistic practices into your daily routine if you are able to. I know not everyone is able to do this, and many are struggling greatly right now, but if you are able to, one of the best things we can do is take care of ourselves, so that we may better be able to take care of others in our community. Have patience with yourself along the way.

Note: The above information is simply to serve as alternative knowledge, and thus should not be taken as medical prescription or advise. Please consult with a physician before taking any herbs or changing diet as there can be adverse side effects with certain medications, and certain conditions should be taken into consideration.