Reviving Minds: Yoga’s Impact on Mental Health

Author

Ms. Krishnan N, a Zen entrepreneur in her 60s, founded Nava's Zen at 58. With 22 years as a lecturer, including 13 years in the Curtin University of Technology Perth, Australia Degree Twinning Program, she is now a certified yoga instructor, coach, and counselor. Her expertise enriches her current work.

Abstract
Yoga, an ancient practice combining breathwork, physical postures, and mindfulness, has emerged as a potent tool for improving mental health. This article investigates the therapeutic benefits of yoga in addressing stress, anxiety, and depression. It reviews recent academic studies to highlight how yoga's integrative approach - through breath regulation, mindful movement, and relaxation - enhances emotional resilience and mental clarity. The paper contrasts yoga with conventional mental health interventions and emphasizes its role as a complementary therapy. By examining current evidence and theoretical perspectives, the study advocates for the integration of yoga into mental health practices, underscoring its potential to rejuvenate and stabilize the mind amidst the demands of modern life.

Keywords: Yoga, Mental Health, Stress Relief, Anxiety Management, Depression, Breathwork, Mindfulness, Emotional Resilience, Complementary Therapy.

Introduction
In contemporary society, mental health has emerged as one of the most pressing challenges, garnering widespread attention across various demographics. The concern for mental and emotional well-being cuts across race, religion, ethnicity, age, and gender. However, this article focuses specifically on the age group of 18 and above, a critical period marked by the transition from adolescence to adulthood. At this stage, individuals face new challenges, situations, and approaches as they step into the real world, making significant life decisions related to education, career, relationships, and overall life direction.

The Transition to Adulthood
As individuals reach the age of 18, they encounter a pivotal moment in life where they begin to navigate the complexities of adulthood. This transition often involves moving away from the familial and educational environments that have provided support and structure throughout childhood. Now, young adults are faced with the task of making independent decisions about their future, whether that involves pursuing higher education, entering the workforce, or both. This period is characterized by exposure to new social and cultural circles, which can significantly impact mental health (Ferguson, 2022).

For many, this stage also marks the beginning of exploring romantic relationships, which may lead to marriage and the establishment of a family. As the years pass, individuals continue to encounter new life experiences, from parenthood to career advancement, each bringing its own set of mental health challenges. These challenges require the development of resilience and the ability to adapt to ever-changing circumstances (Park et al., 2023).

Mental Health in the 21st Century
With the opening up of life to new exposures and discoveries, the mind is tasked with the responsibility of navigating these changes. The mental strain that comes with finding direction and balancing these new experiences can be substantial. The journey through adulthood is rarely a straightforward, linear path; instead, it is often filled with twists and turns that require significant mental energy to navigate (Holmes et al., 2023).

In the 21st century, mental health is not merely an individual concern but a societal one. The constant demands placed on the mind by both internal pressures and external forces can have a profound impact on mental well-being. The relentless use of mental resources without adequate rest or balance can lead to a decline in mental health, a trend that has become increasingly evident in recent years. Recent studies have shown that the global burden of mental disorders has significantly increased, exacerbated by factors such as economic instability, social isolation, and the ongoing impact of the COVID-19 pandemic (World Health Organization, 2023).

This article does not seek to delve deeply into the complexities of mental health disorders but rather to emphasize the importance of maintaining a healthy and positive mental state. Life's challenges, whether small or large, expected or unexpected, require individuals to remain mentally steadfast and resilient. The goal is to create awareness of the critical role mental health plays in navigating the complexities of modern life and to highlight the importance of proactive mental health management.

The Importance of Mental Health Awareness
As society progress further into the 21st century, the significance of mental health continues to grow. The rise in mental health challenges is not merely a reflection of individual struggles but also a symptom of broader societal shifts. Factors such as increased social media use, economic instability, and changing family dynamics have all contributed to the growing mental health crisis (Ng et al., 2023).

Understanding and addressing these challenges requires an approach that encompasses both individual strategies and broader societal efforts. It is essential to recognize the importance of mental health and to take proactive steps to maintain it, whether through mindfulness practices, social support, or professional help.

Methodology
This article did not rely on formal research due to challenges in gathering sufficient responses. Individuals approached were hesitant to discuss their mental health, often considering it a taboo subject. This reluctance highlights a broader societal stigma, where discussions around mental health are often equated with being "crazy," needing help, or being seen as abnormal (Yap & Jorm, 2015; Fox et al., 2022). This stigma is particularly pronounced in Malaysia, where discussing mental health can be perceived as a threat to one’s ego or status (Ibrahim et al., 2020).

When younger adults were approached, their parents often viewed the inquiry as an intrusion into their children's private lives. Older adults similarly were unwilling to engage, fearing that talking about mental health would lead to being unfairly judged (Musa et al., 2021). Even among wealthier individuals aged 45 and above, who were quick to discuss the importance of mental health in general terms, there was a noticeable reluctance to share personal experiences (Kaur et al., 2019). Instead of engaging in self-reflection, they focused on educating the author about mental health concepts.

This reluctance to discuss mental health is not necessarily reflective of attitudes worldwide, but it is significant in the Malaysian context. Due to the difficulty in obtaining direct qualitative data through traditional means, this article draws on observational data, informal communications, phone conversations, queries for yoga sessions, and social media interactions. While these sources may introduce some bias, they are nonetheless valuable for understanding the cultural and social dimensions of mental health in this context (Razali et al., 2021).

Mental Health Awareness
Mental health awareness has surged in popularity, becoming a frequent topic of discussion across various platforms (Krishnan, 2024). Social media, in particular, has seen an influx of individuals sharing quotes, advice, and personal stories about mental health (Naslund et al., 2019). Unfortunately, some of this content is driven more by the pursuit of popularity than by a genuine understanding of mental health issues. Individuals without formal qualifications often position themselves as mental health experts, offering advice that may not be grounded in evidence or expertise (Robinson et al., 2020). Despite this, people readily accept and follow such advice, underscoring the need for critical evaluation of the sources of mental health information (Griffiths et al., 2018).

This phenomenon has created an environment where speaking about one’s mental health struggles is often celebrated, particularly on social media. However, there is a stark contrast between public displays of mental health awareness and private realities. Respondents approached for this article were uncomfortable discussing their own mental health, indicating that while public awareness is increasing, personal engagement with these issues remains limited (Henderson et al., 2020).

Mental health is deeply personal, and while public awareness campaigns are essential, they cannot fully address the individual nature of mental health struggles. In Malaysia, the cultural expectation to maintain a brave front further complicates efforts to address mental health issues openly (Razali et al., 2021). The societal norm of not admitting to mental health struggles leads to a situation where people suffer in silence, feeling that acknowledging their challenges would mark them as abnormal (Link & Phelan, 2001).

Adding to this complexity, the rise of unqualified individuals offering mental health advice - such as fitness trainers, supplement sellers, and yoga instructors - contributes to misinformation and may exacerbate existing mental health challenges (Jorm, 2020). While it is beneficial when people with formal training and credentials engage in mental health discussions, the proliferation of unqualified advice can be harmful. This situation is particularly troubling given that mental health affects everyone differently, and what works for one person may not be suitable for another (Pescosolido et al., 2021).

The Underlying Challenges of Mental Health
The reasons why mental health is such a significant challenge in contemporary society are multifaceted and complex. Several hidden realities contribute to the growing mental health crisis, and understanding these factors is crucial for addressing the issue effectively.

One of the primary challenges is the ongoing stigma surrounding mental health. Despite increasing awareness, many people still feel that admitting to mental health struggles would make them appear weak or flawed (Corrigan et al., 2021). This stigma is deeply ingrained in many cultures, including Malaysia, where the societal expectation is to present a strong, untroubled front, even when facing significant mental health challenges (Razali et al., 2021).

Another contributing factor is the rapid pace of societal change. The 21st century has brought about significant shifts in how people live, work, and interact, leading to new stressors that can affect mental health (Twenge, 2020). For example, the rise of social media has created new pressures to maintain a certain image, leading to increased anxiety and depression, especially among younger generations (Orben & Przybylski, 2019). Economic instability, job insecurity, and changing family dynamics also contribute to the growing mental health crisis, as people struggle to adapt to new realities (World Health Organization, 2022).

Finally, the lack of qualified mental health professionals and the rise of unqualified individuals offering advice can make it difficult for people to find the support they need. While it is encouraging to see more people talking about mental health, it is essential to ensure that the information being shared is accurate and helpful (Jorm, 2020). Without proper guidance, people may follow advice that is not suited to their needs, potentially worsening their mental health (Pescosolido et al., 2021).

As society continues to evolve, the challenges to mental health will likely persist and may even intensify. It is crucial to address these issues through a combination of public awareness, professional support, and personal engagement. By acknowledging the complexities of mental health and seeking qualified help when needed, individuals can better navigate the challenges they face and work towards maintaining a healthy and balanced mental state.

Over-Emphasizing Mental Health
The frequent and intense focus on mental health in contemporary discourse might seem to exacerbate the issue rather than alleviate it. The constant repetition of the term "mental health" can lead to an overemphasis, where the mind becomes preoccupied with negative connotations rather than focusing on positive aspects of well-being (Wang et al., 2022). This relentless focus might prompt individuals to interpret everyday challenges as symptoms of mental health issues, rather than normal fluctuations in mood and stress levels (Jorm et al., 2020).

It is crucial to acknowledge that experiencing days where one feels less than okay is a natural part of life. The reality is that life is inherently imperfect, and emotional states can fluctuate. A healthy approach to mental health recognizes that not every negative feeling or experience should be attributed to a mental health disorder (Kessler et al., 2023). The excessive emphasis on mental health may inadvertently contribute to societal damage by attributing minor discomforts or changes in behavior to mental health issues, rather than viewing them as part of normal human experience (Dixon et al., 2021).

In addition, public discussions about mental health often focus on severe cases rather than acknowledging the spectrum of experiences. While creating awareness is essential, it is equally important to avoid reducing every personal struggle to a mental health issue, which can lead to unnecessary stigma and misconceptions (Pescosolido et al., 2021). The challenge is to strike a balance between raising awareness and avoiding over-pathologizing everyday experiences (Bourdon et al., 2022).

Branding & Labelling
Despite advances in mental health awareness, some individuals continue to cling to outdated notions, applying old stereotypes to those struggling with mental health (Corrigan & Watson, 2022). People still label individuals with mental health challenges as "mad" or "mental cases," reflecting a lack of understanding and empathy (Gonzalez et al., 2023). This persistence of outdated views highlights the need for continued education and the dismantling of harmful stereotypes (Thornicroft, 2020).

The tendency to brand and label individuals based on outdated theories not only perpetuates stigma but also hinders progress in mental health understanding. Even those who are aware of mental health issues may sometimes inadvertently reinforce negative labels due to a lack of comprehensive understanding (Jorm et al., 2021). This can contribute to a cycle of misunderstanding and discrimination, impacting those who are already vulnerable (McGinty et al., 2021).

Success
In today's society, the concept of success is often narrowly defined by material achievements and social status, which impact mental health negatively. The relentless pursuit of success, as defined by wealth, status, and public recognition, can create significant stress and anxiety (Smith et al., 2022). The pressure to attain and display success can overshadow other important aspects of life, leading to a skewed perception of personal worth and well-being (Khan et al., 2023).

The emphasis on outward markers of success also perpetuate feelings of inadequacy among those who do not meet these societal standards. This focus on success can lead to a neglect of mental health, as individuals may prioritize achieving external goals over addressing their emotional and psychological needs (Brown et al., 2021). It is essential to recognize that while success can bring pride and joy, it should not be equated with mental health or personal worth (Lee et al., 2024).

Social Media
Social media has become a major factor impacting mental health, often exacerbating feelings of inadequacy and envy. The curated portrayal of others' lives on platforms can create unrealistic comparisons, where individuals perceive their own lives as inferior (Vogel et al., 2022). This constant exposure to idealized images and achievements can lead to negative self-evaluation and decreased mental well-being (Marino et al., 2021).

Furthermore, social media can be a breeding ground for negative interactions, including bullying and harassment (Krishnan, 2024), which can significantly impact mental health (Cramer et al., 2020). The anonymity provided by social media allows individuals to engage in harmful behavior without facing direct consequences, further contributing to the mental health challenges faced by users (Frison & Eggermont, 2021).

The role of social media in perpetuating mental health issues highlights the need for a critical approach to online interactions and a greater emphasis on digital well-being (Baker & Wuest, 2022). Promoting responsible use and fostering positive online environments can help mitigate the adverse effects of social media on mental health (Rosen et al., 2021).

Working Life
Career commitments often dominate modern life, consuming a significant portion of one's time and leading to an imbalance between work and personal life. The expectation to align with an organization’s vision and mission typically involves striving for high productivity, reflected in key performance indicators (KPIs) (Gibson et al., 2021). Despite organizations’ public commitments to employee well-being, the reality often involves long hours, weekend work, and high expectations, which can contribute to employee burnout (Kabat-Zinn, 2022; Cavanaugh et al., 2021).

The corporate environment frequently emphasizes performance and competition, leading to practices such as backbiting, favoritism, and excessive work demands (Smith & Lazarus, 2021). This high-pressure environment can negatively impact mental health, despite organizations' outward claims of supporting employee well-being (Demerouti et al., 2023). The prevalence of burnout and work-related stress underscores the discrepancy between organizational promises and the actual work experience (Schaufeli et al., 2021).

Health Living
The quest for healthy living has become increasingly complex in the 21st century, with stress, fast-paced lifestyles, and poor eating habits posing significant challenges to health (Huang et al., 2022). Young adults and older generations alike struggle with maintaining health due to these factors, including long hours of work, sedentary lifestyles, and unhealthy dietary practices (Booth et al., 2021).

Physical issues such as back pain, numbness, and general body pain are common, often exacerbated by prolonged periods of sitting and high-stress environments (Harrison et al., 2022). The reliance on supplements, despite their proliferation and the emphasis on healthy eating, has not necessarily translated into improved health outcomes (Goldman et al., 2023). This disconnect highlights the challenges of maintaining health amidst modern pressures, with even young adults facing health issues that were once considered more typical of older age (Falkner et al., 2021).

Slowing Down
In the 21st century, the concept of slowing down has become increasingly elusive. Despite widespread discussions about the importance of slowing down, the reality is often a relentless pace of life that prioritizes busyness over quality time with loved ones (Kabat-Zinn & Hanh, 2022). This constant state of busyness lead to a diminished ability to engage in meaningful conversations, cook nutritious meals, and maintain personal relationships (Hochschild, 2021).

The pressure to keep up with various responsibilities and the inability to slow down, even while driving, reflect a broader societal trend where slowing down is perceived as falling behind (Schor, 2021). This lack of balance between managing multiple aspects of life and maintaining quality is a significant challenge, emphasizing the need for a more mindful approach to living (Rosenfield et al., 2022).

Rethinking Mental Health Remedies: The Overlooked Role of Yoga
The current generation often seeks remedies for mental health through attending seminars and talks on the subject. These events typically feature speakers discussing various theories and remedies, such as slowing down, self-belief, setting boundaries, and time management. Meditation is frequently mentioned, though it is sometimes presented by individuals who lack formal training or practice in this area, suggesting a superficial understanding of its benefits (Kabat-Zinn, 2022).

Supplement companies also capitalize on mental health discussions, marketing their products as essential for mental well-being (Krishnan, 2024). Similarly, one-day training sessions on mindfulness include group activities, discussions, and personal sharing, yet often revert to conventional remedies. These seminars may also feature doctors and coaches who provide insights into mental health, frequently emphasizing meditation and breathwork without comprehensive practical instruction (Goyal et al., 2014).

Individuals often wait until their mental health becomes severe, manifesting as isolation, prolonged sleep, or aggressive behaviors, before seeking professional help. This delay may lead to consultations with psychologists or psychiatrists and the use of psychotropic medications. Additionally, some turn to alternative practices, such as seeking healers or spending significant sums on treatments in hopes of restoring their mental health (Miller et al., 2014).

Many people find solace in positive affirmations and quotes, believing they can enhance mental health. The rise of social media has also led to an increase in the sharing of motivational quotes as a means to maintain mental well-being (Norton et al., 2020). However, yoga, despite its long history as a natural remedy for mental health, is often sidelined. This disregard may stem from a lack of understanding or the perception that yoga is outdated and less effective compared to modern approaches (Lazarus, 2021).

Yoga is sometimes perceived as merely physical stretching, with misconceptions about its benefits and its association with religious practices further discouraging its practice. The prevailing belief in modern remedies over yoga reflects a broader trend of prioritizing convenience over traditional practices (Fletcher et al., 2022). Additionally, yoga is often overshadowed by more fashionable exercise trends like gym workouts or high-intensity classes, which are seen as more trendy or prestigious (Smith et al., 2022).

The misunderstanding surrounding yoga, coupled with its limited mention in discussions of mental health remedies compared to mindfulness and meditation, raises questions about the depth of knowledge and authenticity of those promoting these practices. True understanding and effective practice of meditation and breathwork require a solid foundation in yoga, which is often lacking in popular discussions (Weiss, 2022).

The Benefits of Yoga for Mental Health
Yoga is a comprehensive practice integrating breath, body, mind, and soul, offering a holistic remedy for mental health challenges. Breathwork, a fundamental aspect of yoga, plays a crucial role in mental well-being. Deep and mindful breathing enhances oxygen delivery to the brain, promoting calmness and reducing stress (Creswell, 2017). This practice helps to slow down the overactive mind, supporting relaxation and mental clarity (Goyal et al., 2020).

Breathwork in yoga helps manage stress and mental fatigue by fostering a calm and balanced state of mind. The therapeutic effects of controlled breathing are well-documented in clinical settings, where it is often recommended for managing anxiety and panic (Kim et al., 2019). Despite this, the full potential of breathwork in yoga is frequently underestimated or misunderstood, with misconceptions about its association with religious practices hindering its broader acceptance (Lo et al., 2021).

Yoga breathwork also contributes to physical relaxation by alleviating tension in the body. Unlike intense physical exercises, yoga promotes gentle, holistic movements that benefit the muscles, ligaments, and joints (Cramer et al., 2021). This practice helps to counteract the effects of prolonged sitting and improves flexibility, reducing discomfort and enhancing overall mobility (Bower et al., 2021).

The distinctions between yoga and other forms of exercise are significant. Yoga integrates breath with movement, which is thought to be more effective for stress management and mental health compared to conventional exercises (Rogers et al., 2020). Yoga's emphasis on nasal breathing supports better oxygenation and relaxation, contrasting with the more aggressive approach of many gym-based activities (Kirkwood et al., 2022).

The benefits of yoga extend beyond physical health to support inner well-being. Yoga fosters self-awareness and emotional resilience, offering tools for individuals to confront and manage their mental health challenges (Greeson, 2019). This introspective aspect of yoga helps individuals connect with their inner selves, which can be particularly valuable for those struggling with mental health issues (Davis et al., 2021).

Despite these advantages, yoga is often overlooked in favor of more modern interventions. This oversight may be due to a lack of understanding about yoga’s comprehensive benefits or misconceptions about its practice (Van De Vijver et al., 2022). Promoting yoga as a remedy for mental health requires addressing these misconceptions and highlighting the practice's benefits for both body and mind.

In a landscape dominated by mindfulness apps and contemporary therapies, yoga offers a time-tested and holistic approach to mental well-being. By integrating breath, movement, and self-awareness, yoga provides a profound and effective remedy for mental health issues, offering a pathway to balance and clarity in today’s fast-paced world (Goyal et al., 2020).

Conclusion
Yoga stands out as a potent tool for enhancing mental health, integrating practices that address the intricate connections between breath, body, and mind. Its ability to provide relief from stress, anxiety, and other mental health challenges is increasingly supported by contemporary research, underscoring yoga's role in fostering emotional resilience and psychological well-being.

The practice of yoga - encompassing breathwork, physical postures, and meditation - offers a multi-faceted approach to mental health. Deep breathing exercises calm the nervous system, reduce stress levels, and enhance cognitive clarity. Asanas, or yoga postures, not only improve physical flexibility and strength but also contribute to a sense of overall relaxation and balance. The meditative elements of yoga promote mindfulness, self-awareness, and emotional stability.

Despite these benefits, there remains a significant opportunity to educate the public about yoga’s comprehensive impact on mental health. Misconceptions and limited awareness about how yoga functions as a therapeutic practice often hinder its broader acceptance. Continued efforts are needed to highlight its benefits through accessible education and practical demonstrations, ensuring that more individuals can experience its positive effects.

In sum, yoga presents a valuable complement to traditional mental health treatments, offering a natural and holistic remedy that supports both mental and physical well-being. Promoting greater understanding and integration of yoga into mental health practices will enhance its visibility and effectiveness as a vital tool for mental wellness.

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