5 Ways to Find an Anxiety Treatment at Home
Anxiety is an illness of the mind that can be debilitating, but it's also highly manageable. Psychotherapy, prescription medication and natural treatments for anxiety can all aid.
There are many methods to treat anxiety at home, such as regular exercise, supplementing vitamin B12 with supplements and using hypnosis or meditation. These remedies for anxiety at home are supported by research and have been proven to decrease anxious feelings for many people.
1. Meditation
Meditation calms your body and mind by calming the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been proven to improve health, decrease stress, and increase a sense of well-being and compassion. When you practice mindfulness meditation, you attempt to focus on the moment and not be distracted by the past. There are guided meditation classes online and on apps like Peloton that make it simple to get started. A few minutes a day can help you manage anxiety symptoms, but it takes practice and patience.
Yoga, deep breathing exercises, and herbal teas are all natural ways to treat anxiety. Melatonin, valerian and chamomile are all known for their calming properties, as well as peppermint and lavender essential oils can also prove beneficial. Exercise can help reduce anxiety and improve sleep. Journaling and expressing feelings in a secure environment can be beneficial. Art therapy, such as clay work and painting has been proven to decrease anxiety. Spending time with animals can also help to lower cortisol, which is a stress hormone.
If you experience anxiety on a daily basis or it is affecting your daily life, consult a mental health professional. They can suggest treatment options that include cognitive behavioral therapy (CBT) and exposure therapy to help you deal with the triggers that trigger anxiety.
2. Vitamin B12
Vitamin B12 is necessary to produce neurotransmitters. It also helps with anxiety-related symptoms by managing mood. Vitamin B12 is found in a variety of foods like eggs, meat, fish dairy, beans, and other foods. It can be used as supplementation as well.
Stress and anxiety are normal human emotions, but some people experience life-disrupting levels of these emotions frequently. These conditions are referred to as anxiety disorders, and can affect any person. These disorders can be triggered by a variety of ways, such as by work pressures, relationship issues or financial issues.
Low levels of vitamin B12 have been associated with depression and anxiety. One study examined vitamin B12 folate, folate and total homocysteine (tHcy), interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents who suffer from anxiety or depression. treatment anxiety indicated that every per-standard deviation increase in the levels of serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.
In a similar study people who received high doses vitamin B6 over a period of one month showed a decrease in anxiety symptoms. Researchers attribute the decrease in anxiety symptoms to an enhanced functioning of GABA which is responsible for inhibiting the brain. Nutrition-based interventions also have the benefit of producing fewer side effects than medications, so they could be an alternative to antidepressants for anxiety. More research is required to identify other nutrients which can improve mental health.
3. Light Therapy
Light therapy has been demonstrated to be effective in treating a variety of mental health problems, including seasonal affective disorder anxiety, depression. It can be used as a complement to psychotherapy or an alternative treatment on its own.
When light hits your eyes, it stimulates serotonin production and has been proven to boost mood and reduce symptoms of depression and anxiety. It can also increase the level of energy and improve sleep patterns. In addition, it can boost serotonin levels light therapy can also help regulate the body's circadian rhythm and reduce the need for antidepressants. This is particularly beneficial for those looking to stay clear of the adverse effects of antidepressant drugs.
There are a variety of devices for light therapy. Pick one that can project 10,000 lux, and also utilizes a spectrum of white light. It does not emit UV radiation and also have a large area of illumination to be able to be used from any location within the room. It is recommended that you utilize your light therapy device in the morning to get the best results.
Crystal healing is often accompanied with light therapy. For example, if you're experiencing anxiety and fear of speaking in public sodalite could be beneficial as it has calming blue properties. Rhodochrosite can help you settle down if your anxiety is making you angry. It's also known to boost confidence and stimulate emotions.
4. Exercise
Exercise is a natural anxiety treatment. Exercise increases endorphins, decreases stress hormones, such as cortisol, and helps relieve anxiety symptoms. Regular exercise is essential to ensure you feel your best. Even a short exercise routine like a quick walk or a short circuit training session, can make a big difference.
A new study has found that people suffering from anxiety disorders who exercised three times a week saw their symptoms improve compared to those who did not exercise. The study found that exercise improves anxiety symptoms by stimulating the creation of blood vessels within the brain and improving the communication between nerve cells and synapses, particularly in the hippocampus which is responsible for emotions, memory, learning and cognitive functions.
Other home remedies include journaling, which allows you to process your thoughts and feelings in a secure environment and spending time with your pets, which are known to reduce stress levels. Try a relaxation exercise like tai-chi or dancing, to calm the mind and reduce anxiety.
If your anxiety is serious and affects your daily life you should talk to an expert such as psychiatrist or therapist. You can also speak to your primary care doctor or a mental therapist at K Health. We can help you connect with treatment right from your phone.
5. Avoiding Caffeine
Natural remedies can help ease anxiety symptoms. While some anxiety symptoms require the help of a medical professional to treat, others can be treated with a natural remedy. Talk to your therapist, doctor or psychiatrist to determine the treatment plan you'll include. The majority of treatment plans contain prescription medications and psychotherapy Some also incorporate natural remedies.
Eliminating caffeine can help lower anxiety-related symptoms such as jitters, a rapid heartbeat and tense muscles. Try drinking herbal teas that are caffeine-free instead, like green tea or chamomile. This will also help you to drink more water, which is essential to your overall health.
Regular exercise is another one of the most effective home treatments for anxiety, as it has been shown to boost mental health and improve moods. Exercise can also help to break the cycle of anxious thoughts and feelings by offering an opportunity to relax. It is important to remember that you must always consult your doctor prior to beginning a new exercise routine, especially when taking any medications or if you have any underlying medical conditions.
It is also crucial to get enough rest since anxiety-related symptoms are usually caused by poor sleep. If you are struggling with insomnia try a natural cure such as relaxing music or deep breathing exercises prior to going to bed. A restful night's sleep can have a major impact on your anxiety symptoms and your overall wellbeing.
6. Joining a Support Group
In a group that is supportive, people can openly talk about their feelings and experiences regarding anxiety in a safe environment. They can learn new coping strategies and techniques from their peers, as well as learn about the various social, health or financial resources that may be available to them. The support of the group members and understanding can allow people feel less lonely and more optimistic about their recovery.
If you are looking for an organization to support you, it's important to find one that is run by a trained facilitator who is qualified. The facilitator should ensure that the gathering is safe and respectful for all participants. They should also provide a clear outline about what's expected during the meeting. This should include a short introduction by each participant as well as a group discussion. the facilitator officially announcing the conclusion of the meeting, and ground guidelines for keeping discussions secret.
Members of a support groups can also share their knowledge and offer suggestions for the most effective ways to deal with anxiety. They can also recommend different methods of therapy, including cognitive behavioral treatment (CBT) which can help individuals develop healthier coping methods and challenge irrational belief systems that cause anxiety. They can also advise on alternative treatments like mindfulness, relaxation yoga, and deep breathing exercises which may help ease anxiety symptoms. They can also suggest self-care techniques, such as following a healthy diet and staying physically active.