Jdita, Zahle Lebanon, October 18, 2024.
As I am writing this today, Lebanon is under an unprecedented brutal Israeli attack over many areas of my beloved country. Hundreds of innocent civilians were killed, thousands injured and millions displaced from their homes. Wars and conflicts severely disrupt the health care systems, and create long-term challenges for recovery. Other than direct physical injuries, there are several outcomes of wars on the physical, emotional, mental and psychological levels, as well as long term health conditions.
Physical Level
On the physical level, wars can cause a lot of physical injuries and fatalities. Moreover, chronic diseases like hypertension, diabetes and heart disease worsen due to the increased stress levels and limited access to treatment and medication.
Moreover, infectious disease like cholera, tuberculosis and malaria, would spread due to lack of sanitation and overcrowding in the schools and places where refugees tend to be in. The lack of sanitation and clean water supply systems can result in the outbreak of waterborne illnesses like dysentery and typhoid. Furthermore, interruption of immunization and vaccination efforts in war zones can lead to increased risks of outbreaks like measles and polio.
Mental and psychological levels
On the mental and psychological levels, a lot of problems could also arise. Anxiety and depression can lead the survivors to indulge in substance abuse to cope with trauma and stress. Also, PTSD (post-traumatic stress disorder) is a common problem in both soldiers and civilians who could experience flashbacks, anxiety, nightmares and emotional numbness.
Children exposed to wars are particularly vulnerable to develop emotional and psychological issues.
Managing mental issues
Managing mental health in times of wars is extremely challenging but vital. I will share with you some effective tools for managing stress and anxiety during the times of wars, but I will not go into them in details. In the next section, I will focus on yoga and its role in managing these stresses.
- Psychological aid and talking to professional people helps reduce distress by providing practical assistance, emotional support reassurance. It is not considered as therapy, but it can connect people to available resources.
- In Lebanon, Embrace is an organization that operates the national lifeline in Lebanon, 1564, for emotional support and suicide prevention hotline in partnership with the National Mental Health Program at the ministry of public health. The services are free of charge.
- Peer support is very important. As I mentioned in my previous blog, having a social network help civilians process their emotions and build resilience. Talking to peers fosters a sense of camaraderie and reduces the feeling of isolation. It can help normalize one’s experiences and offer practical strategies for coping
- Cognitive behavioral therapy, CBT, is a type of talk therapy that helps individuals identify and change the negative thoughts that contribute to emotional distress.
- Mindfulness and relaxation techniques, like deep breathing and meditation help calm the body and mind and help individuals remain grounded in the present, reducing the intensity of traumatic memories and flashbacks. Relaxation techniques can mitigate the psychological symptoms of stress like rapid heartbeats.
- Spiritual and religious coping provide comfort during war. Prayer, meditation and religious community gatherings can offer a sense of hope and belonging.
- Other strategies like art therapy, music therapy and writing therapy also allow individuals to express their emotions.
Yoga as a tool
Yoga can be effective in managing and alleviating symptoms of anxiety and depression. It can be part of a holistic approach to managing mental health. Yoga has the ability to reduce stress, promote relaxation and enhance emotional wellbeing by:
- Regulating the nervous system
Yoga helps regulate the nervous system through practices like deep breathing (pranayama) and meditation which activate the parasympathetic nervous system and help calm the body and the mind. This can reduce psychological stress response, lower levels of cortisol (a stress hormone) and improve mood stability - Improving mood
Yoga has a positive impact on the mood and metal well-being. It reduces stress and boost the serotonin and endorphin hormones levels which are the feel-good hormones. This can help alleviate the symptoms of anxiety and depression. Moreover, group yoga classes can foster a sense of community, belonging and social connections, which can positively influence the mood, and contribute to a sense of wellbeing, providing relief from depressive symptoms. - Mind-body connection
A regular yoga practice helps individuals become more in tune with their emotional state and physical sensation. It works on the emotional nots in the body by releasing the physical nots. Stress and depression are usually associated with body aches in the neck, shoulders, lower back and hips. When you practice the yoga asanas or postures, you release these physical stresses and feel relieved at the end of the practice, feeling more relaxed and at peace. - Enhancing self-confidence
Yoga increases strength and improves flexibility and balance. When the body and muscle become stronger, self -confidence improves. This can also boost self-esteem, which can counter some of the low self-worth seen in depression. - Mindfulness
A yoga practice encourages being mindful and aware of the movement and feelings, and teaches individuals to live in the present moment rather than ruminate on the past or worry about the future, both of which are common in depression. This aspect of yoga can help reduce negative though patterns. - Improved sleep
Sleep is usually disrupted due to depression. Yoga and meditation practices can help improve the quality of sleep which in turn can enhance mood and energy levels
Research supporting the benefits of yoga
Research studies have supported the many benefits of yoga for mild to moderate depression. A 2017 meta-analysis published in the Journal of Clinical Psychology found that yoga interventions reduced symptoms of depression in individuals, particularly when practiced regularly over an extended period. Another study published in 2021 in the International Journal of Yoga and PubMed, showed that yoga and mindfulness based approach can be helpful in the management of stress, anxiety, depression and PTSD in the war-afflicted areas.
Yoga as part of a holistic approach
In order to get the maximum benefit in managing depression, it is very important combine yoga with other stress management techniques like those mentioned in the previous section including emotional support, CBT, and other lifestyle changes and sometimes medications in cases that require them and if prescribed by a professional doctor.
Conclusion
Yoga can be highly beneficial for managing depression by promoting relaxation, mindfulness, and positive mood changes. However, it is not a standalone “cure” for depression, particularly for individuals with severe depression. It is best used as part of a comprehensive treatment plan tailored to the individual’s needs and monitored by an experienced professional.