5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health issue however it is largely treatable. Psychotherapy, prescription medication and natural anxiety treatment options may all help.
There are a variety of methods to treat anxiety at home, which includes routine exercise and taking vitamin B12 supplements and using hypnosis or meditation. These home remedies are backed up by research and have been proven to decrease anxiety among many people.
1. Meditation
Meditation can calm your mind and body by calming the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been proven to improve health, lower stress, and promote feelings of well-being and compassion. When you practice mindfulness meditation, you are focused on the present moment and try to forget about the past or worrying about the future. There are guided meditation classes on the internet and through apps such as Peloton which make it easy to begin. It takes patience and practice to manage anxiety symptoms with only a few minutes of meditation every day.
Yoga as well as deep breathing exercises and herbal teas are all natural methods to treat anxiety. Melatonin, valerian and chamomile are all known for their calming properties, as well as peppermint and lavender essential oils can also be helpful. Exercise can reduce anxiety and improve sleep. Writing and expressing your emotions in a safe setting can also be beneficial. Art therapy, such as painting and clay work has been shown to reduce anxiety. Spending time with animals may aid in reducing cortisol levels, which is a stress hormone.
If you're experiencing anxiety on a regular basis or is interfering with your life, consult an expert in mental health. They can suggest treatment options which include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the triggers that trigger anxiety.
2. Vitamin B12
Vitamin B12 is necessary to produce neurotransmitters. It also assists in regulating mood, which can assist with anxiety symptoms. Vitamin B12 is found in a variety of foods such as eggs and dairy products. It can be taken as an supplement too.
treatment anxiety and anxiety are normal human emotions, but certain people experience life-altering levels of these feelings regularly. These conditions are known as anxiety disorders and can affect everyone. They can be triggered by a number of factors, including work pressures or relationship issues, or financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study the vitamin B12 folate, vitamin B12 and homocysteine levels were analyzed in adolescents with anxiety and depression. The results showed that every standard deviation increase in serum B12 was related to lower risk of suffering from severe anxiety symptoms.
Similarly, a study where participants were given high doses of vitamin B6 for one month, they had less anxiety symptoms. Researchers attribute the decrease in anxiety symptoms to an improved functioning of GABA which is responsible for inhibiting the brain. Nutrition-based treatments have the added benefit of causing fewer adverse effects than medication, so they could be an alternative to antidepressants for anxiety. However there is a need for more research to determine other nutrients that improve mental health.
3. Light Therapy
It has been established that light therapy can assist with a variety of mental health problems, including depression, seasonal affective disorders and anxiety. It can be used as a complement to psychotherapy or as an individual treatment.
Serotonin is released when light enters the eyes. It has been proven to improve mood and reduce anxiety and depression symptoms. It also helps enhance sleep and boost energy. In addition to increasing serotonin light therapy can also aid in regulating the body's circadian rhythm and reduce the need for antidepressant medications. This is especially useful for those who want to avoid the side-effects of antidepressant medications.
There are many different devices for light therapy. Select one that is able to produce 10,000 lux, and also uses white light in a spectrum. It does not emit UV radiation and should have a vast area of illumination to be able to be used from any location within the room. For the best results it is recommended that your light therapy device be used in the morning.
Crystal healing is usually accompanied by light therapy. For instance, if struggling with anxiety and fear of public speaking sodalite could be beneficial as it has calming blue properties. Rhodochrosite can help you calm down if your anxiety makes you irritable. It's also believed to boost confidence and stimulate emotional expression.
4. Exercise
As you may have heard that exercise is a fantastic natural anxiety treatment. Exercise increases endorphins, decreases stress hormones, such as cortisol, and can ease anxiety symptoms. Regular exercise is essential to ensure you feel your best. Even a quick workout, such as a brisk walk or a short circuit training session, can make a difference.
A new study found that people with anxiety disorders who worked out three times per week noticed their symptoms improve as compared to those who did not work out. Researchers discovered that exercise helped improve anxiety symptoms by stimulating blood vessels in the brain and enhancing the communication between nerve cells, synapses, and the hippocampus. The hippocampus is responsible for emotions, memory and cognitive functions.
Other remedies at home for anxiety include journaling, which can help you process your thoughts and feelings in a safe place, and spending time with pets that have been proven to reduce the body's stress levels. Try a relaxation exercise such as tai chi or dancing, to relax your mind and ease anxiety.
If your anxiety is serious and affects your daily life, consider speaking to a professional like psychiatrists or therapists. You can also talk to your primary care provider or a mental specialist at K Health. Assistance doesn't need to be complicated, we can connect you to care right from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms typically require the assistance of a medical professional many of the day-to-day worries can be cured with natural solutions. Consult your therapist, psychiatrist or doctor to determine your treatment plan. Most treatment plans include psychotherapy and prescription medications Some also include natural remedies.
Eliminating caffeine can help lower anxiety-related symptoms like anxiety, jitters, rapid heartbeat and tense muscles. Instead drinking herbal teas that don't contain caffeine, like green or chamomile tea. This will also help you to drink more water, which is essential to your overall health.
Regular exercise is one of the best home treatments for anxiety, as it has been proven to boost mental health and improve moods. Exercise can also help stop the cycle of anxiety-related thoughts and feelings by providing an opportunity to relax. Always consult with your healthcare provider prior to starting any new exercise routine particularly if you are taking medications or suffer from other medical health issues.
It is also recommended that you get enough sleep, since poor quality sleep is a common cause of anxiety symptoms. If you are struggling with sleep problems try a natural cure such as relaxing music or deep breathing exercises prior to going to bed. A restful night can make a huge difference to the symptoms of anxiety as well as your general wellbeing.
6. Joining a Support Group
In a group that is supportive members can freely discuss their experiences and feelings about anxiety in a safe setting. They can learn from their peers new strategies and methods for dealing with anxiety, and gain knowledge about the different financial, health, or social resources available to them. The assistance and understanding offered by the group members can make them feel less lonely and more confident about their recovery.
It's important to look for a support group that is led by a qualified facilitator when looking for one. The facilitator is responsible for ensuring that the meeting is safe and respectful for all participants, and they should provide an outline of what's expected during the meeting. This should include a brief introduction by each participant and a discussion with the group, the facilitator officially announcing the end of the meeting, and the ground guidelines for keeping discussions confidential.
The members of a support group may also provide advice and suggestions about the best treatments for anxiety. They can suggest different therapies, including cognitive behavioral therapy (CBT) that can help individuals develop better ways to cope and challenge the mental irrationalities that contribute to their anxiety. They may also suggest alternative therapies such as mindfulness, relaxation yoga, and deep breathing exercises that could help to reduce anxiety symptoms. They can also recommend self-care techniques, for example, keeping active and eating a balanced diet.