There are several symptoms of anxiety. Usually the patient feels constantly anxious. There is a feeling of tightness in the chest, which may be associated with the difficulty in swallowing or breathing. The patient may also experience pain in the chest, tension headache, pain in the joints and trembling in the limbs, tremors in hands and fingers, excessive perspiration, flushing of the face are some of the symptoms. Accelerated thoracic breathing, difficulty in rational thinking, lack of concentration and frequent urination are other important symptoms. Systolic blood pressure may rise up to 140-150 mmHg.
Shifting of awareness consciously from thoracic breathing to the abdominal breathing helps a lot in reducing anxiety. Diversion of thought process, humor or participation in children's play relieves the tensions and anxiety. Besides these kriyas also form an important part of yogic treatments. Jala neti, Trataka and mild Agnisara can be performed by people prone to anxiety. Yoga asanas, such as, Vipritakarani, Ardha-halasana, Pavana muktasana, Bhujangasana, Makarasana, Ardha-shalabhasana, Vakrasana, Parvatasana, Gomukhasana, Chakrasana, Tadasana, Trikonasana, Vrikshasana, Shavasana are also helpful. Practice of Surya-namaskar is also advised.
Brahmamudra, Uddiyana bandha, Anuloma-Viloma, Bhramari, Ujjayi, mediatation and the recitation of Om mantra 10 times also help to alleviate anxiety.
Certain precautions can also prevent the development of anxiety. For instance, one should never neglect his feelings and experiences. During asanas the attention should be focused on the breathing process. Regularity, patience, perseverance and belief in yoga practices are absolutely necessary for curing anxiety through yogic treatments. It is important to express one’s emotions. They should not be suppressed. Positive thinking also helps.
Diet plays a significant role as well. An individual is advised to have light and easily digestible diet. Milk and milk products, rice, curd, banana, sour fruits and fried items should be avoided. Warm water instead of frequent tea or coffee should be taken.
In case of panic situation one must concentrate on the abdominal breathing, particularly, on the complete exhalation. When the mind is restless, worried, if possible walking in the green woods is recommended. Another way of avoiding anxiety is to remain engaged in some constructive work.
DISCLAIMER - The Yoga asanas prescribed above should be strictly performed under the supervision of an experienced Yoga teacher.