Millions of people around the world suffer from depression each day. In fact, major depressive disorder (MDD) is the leading cause of disability in the United States for people ages 15 to 44. [1. “Facts & Statistics | Anxiety and Depression Association of America.” Anxiety and Depression Association of America, ADAA. ADAA, n.d. Web.] MDD is depression that lasts for two weeks or longer. It affects approximately 14.8 million American adults in a given year. With the epidemic of depression comes the prevalent use of prescription antidepressant drugs. According to the Centers for Disease Control and Prevention (CDC), antidepressants were the third most common prescription drug taken by Americans in 2005-2008, skyrocketing their use up 400% over the past two decades. [2. Pratt, Laura A., PhD, Debra J. Brody, M.P.H., and Qiuping Gu, M.D., PhD. “Antidepressant Use in Persons Aged 12 and Over: United States, 2005–2008.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 19 Oct. 2011.]
While prescription antidepressants can have serious side effects, especially after prolonged use, practicing yoga as treatment for depression is an effective alternative without the harmful side effects. There are several different methods of treatment for depression; however, medical professionals often opt to prescribe antidepressants as the first treatment option. Read on to find out about the the benefits and disadvantages of medication vs. yoga as treatment methods.
Signs and Symptoms of Depression
The clinical signs of depression are an inability to feel pleasure, feelings of worthlessness, suicidal thoughts, impaired cognitive function and altered sleep and appetite patterns. [3. “Depression.” American Psychological Association. Encyclopedia of Psychology, n.d. Web.] Although society in general tends to think of depression as a temporary sadness or slump to “get over,” depression is an illness and isn’t to be taken lightly. For the sufferer, everyday activities like going to work or school, caring for family or visiting with friends can feel almost impossible. Because of the symptoms and challenges those with depression or MDD face, it’s crucial to treat the condition. While certain people overcome depression with their own coping methods without seeking help, those with long-term depression left untreated beyond six months have more limited recovery and may develop more serious problems with everyday life. [4. Walker, John R., and John D. Eastwood. “What Happens to Depression without Treatment?” Informed Choices About Depression. Canadian Institutes of Health Research (CIHR) and the Mental Health Commission of Canada, 23 Sept. 2013. Web.]
Treating Depression with Prescription Medication
Doctors typically recommend a six week trial period for a prescribed antidepressant to notice whether or not it is effective. If effective, health professionals usually recommend patients to continue the medication for six months. Sometimes, however, treatment is recommended in a “three phase approach” lasting two years or more due to relapse. The relapse rate when treating depression with prescription drugs is about 30%. [6.Allen, Arthur. “Depression Medications Not Working? Avoiding Relapses.” WebMD. WebMD, 29 Apr. 2011.] The high relapse rate is likely because these drugs treat only a symptom of depression and not the actual illness.
As with any medication, prescription antidepressants include the risk for side effects. The specifics of the side effects vary depending on the person, the type of medication, dosage and length of treatment. About 60% of people taking antidepressants experience at least one side effect, but in most cases the side effects aren’t severe enough to stop the medication. [7. Walker, John R., and John D. Eastwood. “Side Effects of Medication Treatment.” Informed Choices About Depression. Canadian Institutes of Health Research (CIHR) and the Mental Health Commission of Canada, 23 Sept. 2013. Web.]
Some early side effects of antidepressants are nausea, diarrhea, constipation, dry mouth, sweating, daytime sleepiness, trouble sleeping, headache, shakiness and dizziness. [8. Lam, R.W., S.H. Kennedy, S. Grigoriadis, R.S. McIntyre, R. Milev, R. Ramasubbu, S.V. Parikh, S.B. Patten and A.V. Avindran. Canadian Network for Mood and Anxiety Treatments (CANMAT). Clinical guidelines for the management of major depressive disorder in adults. III. Pharmacotherapy, Journal of Affective Disorders 117 (2009) S26–S43.] Some of the long-term side effects include reduced sexual function, weight gain or loss, allergic reaction and adverse reaction with medications including prescriptions, over-the-counter medicines and herbal medicines. Occasionally people taking antidepressants experience sudden changes in mood, leading to higher than normal energy, rapid thoughts, increased irritability or irrational thoughts. The most severe side effect, although only about 4% of people taking antidepressants experience it, is suicidal thoughts. [7. Walker, John R., and John D. Eastwood. “Side Effects of Medication Treatment.” Informed Choices About Depression. Canadian Institutes of Health Research (CIHR) and the Mental Health Commission of Canada, 23 Sept. 2013. Web.]
Yoga as Treatment for Depression
While modern medicine is commonplace in the western world, traditional eastern wellness techniques, known as holistic or complementary medicine, have made their way to the west and are becoming more researched, trusted and sought out. Yoga is considered one such eastern tradition. Through the combination of meditation, physical postures (asanas), breathwork (pranayama) and relaxation, yoga uses the mind-body-spirit connection to cultivate balance and facilitate health and well-being. While some treatment methods simply mask the symptoms of depression, yoga gives participants a sense of connectedness and helps them form a coping strategy through their practice.
Exercise in itself is known to have positive effects on psychological well-being. It releases endorphins, the feel good hormone, promoting an overall sense of happiness. Those who exercise regularly can experience reduced stress, anxiety and depression, higher self esteem and better sleep. [9. “Exercise and Depression.” WebMD. Ed. Joseph Goldberg. WebMD, 19 Feb. 2014. Web.] Yoga takes the benefits of other forms of exercise further with the addition of guided meditations and breathing exercises. By bringing attention to the breath and noticing how it feels within the body, students clear their minds of disruptive or negative thoughts and stressors that otherwise would have been at the front of the mind.
In one study of the effects of yoga on depression, individuals participated in the LifeForce Yoga Program and were assessed after two weeks and some again after two months. [10. Bennett, Shannon M., MA, Amy Weintraub, MFA, and Sat Bir S. Khalsa, PhD. “Initial Evaluation of the LifeForce Yoga Program as a Therapeutic Intervention for Depression.” INTERNATIONAL JOURNAL OF YOGA THERAPY 18 (2008): 49-57.] Those assessed after two weeks reported a positive change in their psychological functioning, and those assessed two months after the program reported that the positive changes were maintained. Study results also indicated that higher reports of symptom change from the first time participating in the program to the second time were due to practicing postures and meditation more frequently the second time.
Research shows that chronic stress is linked to depression. The individual’s response to such stressors varies depending on both hereditary vulnerabilities and learned coping mechanisms. Yoga teaches individuals techniques that can help them change the way they judge stressors, altering their physical and emotional responses to the stressful situation. [11. Kinser, Patricia Anne, PhDc, WHNP-BC, MS, RN, Lisa Elane Goehler, PhD, and Ann Gill Taylor, EdD, RN, FAAN. “How Might Yoga Help Depression? A Neurobiological Perspective.” EXPLORE: The Journal of Science and Healing 8.2 (2012): 118-26.]
Prescription antidepressant use is widespread and is often the first method of treatment considered. However, prescription medications are only effective in about one third of all cases of depression. In addition, the side effects can be severe, and the relapse rate is high when they are used as the sole treatment method. [5. Tyrell, Mark, and Roger Elliott. “Treating Depression: What Treatment Actually Works?” Clinical Depression.co.uk. Uncommon Knowledge LLP. Web.] Antidepressants treat the symptoms of depression but not the actual condition itself.
Yoga, on the other hand, helps improve daily mood through enhancing the combination of physical, emotional and spiritual health. It’s easily available to anyone, and its effects on the mood appear to be longer lasting than those of medication, with a much lower rate of relapse. Yoga is a lifestyle change that encompasses total well-being and teaches participants how to better examine their internal thoughts and feelings, cope with outside stressors and relax. While the effects of yoga on depression are still under study, overall it’s a safer and longer lasting treatment option for people living with depression.