5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health condition, but it is highly treatable. Psychotherapy, prescription medications and natural anxiety treatment can all be helpful.
There are many ways to manage anxiety at your home, such as doing regular exercise or taking vitamin supplements B12, and practicing hypnosis or meditation. These remedies for anxiety at home are supported by research and have shown to decrease anxiety for many people.
1. Meditation
Meditation can help relax the nervous system to calm your body and mind. It is practiced by Buddhists, Hindus as well as Zen/Chan. It has demonstrated to improve health and decrease stress. It also helps to develop feelings of peace and compassion. When you practice mindfulness meditation, you attempt to concentrate on the present moment and not worry about the past. There are guided meditation classes online or via apps like Peloton. A few minutes a day can help you manage anxiety symptoms, but it takes practice and perseverance.
Other natural treatments for anxiety include yoga, deep breathing exercises and herbal teas. Melatonin, valerian, and chamomile are all known to have calming effects while peppermint and lavender essential oils are also helpful. Exercise can reduce anxiety and help improve sleep. Writing about your feelings and sharing them in a safe space can have a positive effect. Art therapy, like painting and claywork, has been proven to reduce anxiety, and the time spent with animals has also been shown to decrease cortisol levels. These are linked to an increase in anxiety.
Consult a mental health professional if you experience anxiety on a regular basis or if it interferes with your daily life. They can recommend cognitive behavioral therapy (CBT) as well as exposure therapy as well as other treatment options to help you overcome issues or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is required for the production of neurotransmitters. It also assists in regulating mood, which can assist in the treatment of anxiety-related symptoms. Vitamin B12 can be found in a variety of food items, including dairy products and eggs. It is also taken as a dietary supplement.
Stress and anxiety are normal human emotions, but some people experience life-altering levels of these feelings regularly. These are referred to as anxiety disorders and can be affecting any person. These conditions can be caused by various ways, including stress at work, relationships issues or financial issues.
Studies have revealed that anxiety and depression are related to low levels of vitamin B12 in the body. One study involved measuring vitamin B12 folate, folate and total homocysteine (tHcy), interleukin-6 (IL-6), tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents with depression or anxiety. The results showed that each standard deviation increase in serum B12 was associated with less risk of developing severe anxiety symptoms.
In a study similar to this, participants who received high doses vitamin B6 over a period of one month showed a decrease in anxiety symptoms. Researchers attributed the decrease to a better functioning GABA which is responsible for inhibition in the brain. Nutrition-based treatments have the added benefit of having fewer side effects than medication, so they could be a viable alternative to antidepressants for anxiety. However it is necessary to conduct more research to determine other nutrients that help improve mental health.
3. Light Therapy
It has been proven that light therapy can assist with a variety of mental health issues such as seasonal affective disorders, depression and anxiety. It can be utilized in combination with psychotherapy, or on its own.
When the light enters your eyes, it stimulates the production of serotonin and has been proven to boost mood and reduce symptoms of anxiety and depression. It also boosts the level of energy and improve sleep habits. Light therapy can also help regulate the body's circadian rhythm, which can reduce the need for antidepressants. This is especially useful for those who want to avoid the side-effects of antidepressant medication.
There are different types of light therapy devices, but you must select one that is capable of projecting 10,000 lux and using a white-light spectrum. It must not emit UV rays, and have a large area of illumination so that it can be used from anywhere within the room. It is recommended to utilize your light therapy device in the morning for optimal results.
Crystal healing is often accompanied by light therapy. If treating anxiety are experiencing anxiety or fear of speaking, sodalite, which has soothing blue properties, can be extremely helpful. If your anxiety makes you feel irritable Rhodochrosite is a good option as it is known to boost confidence and encourage emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. It boosts endorphins, and decreases stress hormones like cortisol which makes it a fantastic tool to ease anxiety symptoms. Regular exercise is essential to ensure you feel your most at your best. Even a brief workout routine, such as a brisk walk or a quick circuit training session can have a positive impact.
A new study revealed that those suffering from anxiety disorders who exercised three times a week saw their symptoms improve as compared to those who didn't exercise. Researchers found that exercise helped reduce anxiety symptoms by stimulating blood vessels within the brain and enhancing the communication between nerve cells, synapses, and the hippocampus. The hippocampus controls emotions memory, cognitive functions and memory.
Other options for home remedies include journaling that allows you to process your thoughts and feelings in a safe environment, and spending time with your pets, which are known to reduce stress levels. Another option is to consider a relaxation activity like dancing or tai-chi, which can help in relaxing the mind and alleviating anxiety.
If you are suffering from anxiety that is extreme and it is affecting your daily routine, consider speaking to professionals such as a therapist or psychiatrist. You can also ask your primary care physician, or a mental health specialist at K Health. Help doesn't have to be complicated. We can connect you to care directly from your phone.
5. Avoiding Caffeine
Natural remedies can help alleviate anxiety symptoms. While some anxiety-related symptoms require the assistance of a medical professional for treat, other anxiety symptoms can be treated with a natural remedy. Consult your doctor, therapist or psychiatrist to determine the best treatment plan for you. Most treatment plans include psychotherapy as well as prescription medications Some also include natural remedies.
The absence of caffeine can help reduce anxiety-related symptoms like jitters, a rapid heartbeat and tense muscles. Instead, drink herbal teas that don't contain caffeine, like green or chamomile tea. This will also motivate you to drink more water, which is vital to your overall health.
Regular exercise is a second one of the best remedies for anxiety at home because it has been shown to improve mental health and boost moods. Exercise can also help to stop the cycle of anxiety-related thoughts and emotions by offering an opportunity to relax. It's important to remember that you should always consult your doctor before beginning a new workout routine, especially when taking any medication or if you have any underlying medical conditions.
It's also recommended to get enough sleep, since poor quality sleep is a common reason for anxiety-related symptoms. If you are struggling with sleep problems, try a natural remedy like relaxing music or deep breathing exercises before going to bed. A good night's rest can make a big difference to your anxiety symptoms, as well as to general health.
6. Joining a Support Group
In a group that is supportive individuals can share their feelings and experiences regarding anxiety in a safe environment. They can learn new coping strategies and techniques from their peers, and also gain knowledge about different health, social or financial resources that may be available to them. The support of the group members and understanding can assist them to feel less alone and more hopeful about their recovery.
When you're looking for a support group it is important to choose one run by a qualified facilitator who is qualified. The facilitator must ensure that the gathering is safe and respectful for all participants. They should also give an outline of what's expected during the meeting. This should include a brief introduction by each participant, a group discussion, the facilitator formally announcing the conclusion of the meeting, and ground guidelines for keeping discussions private.
Members of a support groups are also able to share their expertise and offer suggestions for the most effective ways to deal with anxiety. They can also suggest alternative therapies, such as cognitive behavioral therapy (CBT) which can help individuals learn healthier ways of coping and challenge irrational belief systems that contribute to anxiety. They can also offer alternative therapies such as mindfulness, yoga for relaxation and deep breathing exercises that may help to reduce anxiety symptoms. They can also offer self-care strategies such as maintaining the right diet and being physically active.