5 Ways to Find an Anxiety Treatment at Home
Anxiety is an extremely serious mental illness that can be debilitating, however, it is highly manageable. Prescription medications, psychotherapy, and natural anxiety treatments can all be helpful.
There are a number of ways to treat anxiety at home, such as regular exercise as well as supplementing vitamin B12 with supplements and engaging in hypnosis or meditation. These remedies for anxiety at home are backed by research and have proven to decrease anxious feelings in a variety of people.
1. Meditation
Meditation can calm your body and mind by relaxing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan practices and has been proven to improve health, reduce stress, and create feelings of well-being and compassion. When you practice mindfulness meditation, you attempt to concentrate on the present moment and not be distracted by the past. You can find guided meditation classes on the internet and on apps like Peloton that make it simple to start. It requires patience and practice to control anxiety symptoms with just a few minutes of mindfulness a day.
Yoga and deep breathing exercises and herbal teas are all natural methods to treat anxiety . Melatonin, valerian and chamomile are all known for their calming properties, while peppermint and lavender essential oils can also be helpful. Exercise can reduce anxiety and enhance sleep. Writing about your feelings and sharing them in a secure space can have a positive effect. Art therapy, such as painting and clay work, has been shown to decrease anxiety. Also, the time spent with animals has been proven to reduce cortisol levels. These are associated with an increase in anxiety.
If you're experiencing anxiety on a regular basis or is interfering with your life, speak to an expert in mental health. They can recommend cognitive behavioral therapy (CBT) and exposure therapy as well as other treatment options to help you overcome problems or situations that can trigger anxiety.
2. Vitamin B12
Vitamin B12 is required for the production of neurotransmitters. It also aids in regulating mood and can help with anxiety-related symptoms. Vitamin B12 can be found in a variety of foods including dairy products and eggs. It is supplementation as well.
Stress and anxiety are typical human emotions. However, some people feel these emotions at a level that can be life-threatening. These are referred to as anxiety disorders and can be affecting anyone. They can be triggered by a number of factors such as stress at work or relationship issues, or financial worries.
Low levels of vitamin B12 have been associated with depression and anxiety. One study was conducted to measure vitamin B12 folate, folate and total homocysteine (tHcy) as well as interleukin-6 (IL-6) as well as tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents who suffer from depression or anxiety. The results showed that every standard deviation increase in serum B12 was associated with less risk of developing severe anxiety symptoms.
In a similar study, participants who received high doses vitamin B6 over the course of a month experienced reduced anxiety symptoms. Researchers attributed the reduction in anxiety symptoms to increased functioning of GABA which is responsible for reducing the activity of the brain. Nutrition-based interventions also have the benefit of having fewer side effects than medication, so they could be a viable alternative to antidepressants for anxiety. Further research is required to identify other nutrients which improve mental health.
3. Light Therapy
Light therapy has been shown to aid in the treatment of a range of mental health problems, such as seasonal affective disorder, anxiety, depression. It can be used in conjunction to psychotherapy or as an individual treatment.
Serotonin is created when light hits the eyes. It has been proven to improve mood and reduce anxiety and depression symptoms. It can also improve sleep and increase energy levels. In addition to boosting serotonin light therapy, it can also aid in regulating the body's circadian rhythm and reduce the need for antidepressant medications. This can be especially helpful for those who want to avoid the negative side effects of antidepressant drugs.
There are a variety of light therapy devices but you must select one that is capable of projecting 10,000 lux and using a white-light spectrum. It should not emit UV rays and possess large areas of illumination which means it can be used from any place in the room. It is recommended that you use your device for light therapy in the morning for optimal results.
Light therapy is often integrated with crystal healing. For instance, if struggling with anxiety and fear of speaking in public sodalite could be beneficial because it has soothing blue properties. If your anxiety makes you feel unmotivated, rhodochrosite is an excellent alternative since it is known to boost confidence and stimulate emotional expression.
4. Exercise
As you've likely heard that exercise is a fantastic natural anxiety treatment. Exercise increases endorphins and reduces stress hormones such as cortisol and can help to relieve anxiety symptoms. Ideally, exercise should be carried out regularly to ensure that you feel your best. Even a quick workout like a quick walk or a short circuit training session can be beneficial.
According to a new study, patients suffering from anxiety disorders that exercised three times a weeks experienced improvement in their symptoms opposed to those who did not. The study revealed that exercise improves anxiety symptoms by stimulating the creation of blood vessels within the brain, and also by enhancing communication between nerve cells and synapses, particularly in the hippocampus which is responsible for emotions, memory, learning and cognitive functions.
Other methods at home include journaling which allows you to process your thoughts and emotions in a safe environment, and spending time around pets, who are known for their ability to reduce stress levels. Try a relaxing activity like tai-chi or dancing, to relax the mind and reduce anxiety.
If your anxiety is serious and it is affecting your daily routine you should talk to a professional like psychiatrist or therapist. You can also speak to your primary care doctor or a mental specialist at K Health. Help doesn't have to be complicated. We can connect you with care directly from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms typically require the help of a medical professional many day-to-day anxieties can be alleviated with natural solutions. Consult your doctor, therapist or psychiatrist to determine your treatment plan. The majority of treatment plans include psychotherapy and prescription medications Some also include natural remedies.
The absence of caffeine can help reduce anxiety-related symptoms like jitters, a rapid heartbeat and tight muscles. Drink herbal teas that are caffeine-free instead, such as chamomile or green tea. This will also help increase your drinking of water which is vital for your health.
Regular exercise is a second one of the best remedies for anxiety at home because it has been proven to increase mental health and boost moods. Exercise can also help to break the cycle of anxiety-related thoughts and emotions by providing an enjoyable distraction. It's important to remember that you should always consult with your physician prior to beginning a new exercise routine, particularly if you are taking any medication or if you have underlying medical ailments.
It is also essential to get enough rest because anxiety symptoms are typically caused by sleep issues. If you are struggling with sleep issues, try a natural remedy like soothing music or deep breathing exercises before going to bed. A good night's sleep can have a profound impact on the symptoms of anxiety and overall wellbeing.
6. Joining a Support Group
In a supportive group individuals can share their feelings and experiences regarding anxiety in a safe environment. They can learn from their peers about new strategies and methods for dealing with anxiety and learn about the various health, financial or social resources that are available to them. The support and understanding provided by the members of the group can help them feel less alone and more hopeful about their recovery.
When you're looking for an organization to support you it is essential to find one that is run by a certified facilitator who is qualified. The facilitator is accountable for ensuring that the gathering is respectful and safe for all participants. Additionally, they must give an outline of what to expect during the meeting. This should include a brief introduction from every participant, a group conversation followed by the facilitator's formal declaration of the end of the session, and ground rules regarding confidentiality.
Members of a support groups can also share their expertise and offer suggestions on the best ways to treat anxiety. They can also suggest alternative therapies, such as cognitive behavioral treatment (CBT) which can teach individuals better ways to cope and challenge irrational beliefs that contribute to anxiety. They also can offer alternative therapies like mindfulness, relaxation yoga, and deep breathing exercises that can help reduce symptoms of anxiety. They can also advise on self-care treatment strategies, like staying physically active and maintaining a balanced diet.