5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health issue, but it is highly treatable. Prescription medications, psychotherapy and natural treatments for anxiety can all help.
There are a number of ways to treat anxiety at home, which includes regular exercise as well as taking vitamin B12 supplements and engaging in hypnosis or meditation. These solutions at home are backed by research and have been shown to decrease anxiety in many people.
1. Meditation
Meditation helps calm your body and mind by relaxing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan practices and has been shown to improve health, decrease stress, and create an overall sense of wellbeing and compassion. During mindfulness meditation, you focus on the present moment and strive to forget about the past or worrying about the future. There are guided meditation classes online or on apps such as Peloton. It takes patience and practice to reduce anxiety symptoms by taking a few minutes of meditation a day.
Yoga and deep breathing exercises and herbal teas are all natural methods to manage anxiety. Essential oils of chamomile valerian, melatonin and melatonin have been demonstrated to have calming properties. Exercise can reduce anxiety and enhance sleep. Journaling about feelings and expressing them in a safe space can also have a positive impact. Art therapy, such as painting and claywork, 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.
Talk to a mental healthcare professional if you experience anxiety every day or if it interferes with your life. They can suggest cognitive behavior therapy (CBT) as well as exposure therapy as well as other treatment options to help you overcome things or situations that can trigger anxiety.
2. Vitamin B12
Vitamin B12 is essential to make neurotransmitters. It also helps with anxiety symptoms by regulating mood. Vitamin B12 is found in a variety of foods, including eggs as well as fish, meat dairy, beans, and other foods. It can be used as a supplement as well.
Stress and anxiety are normal human emotions, however some people experience life-disrupting levels of these emotions frequently. These conditions are known as anxiety disorders and can affect everyone. These conditions can be triggered in many ways, such as by tensions at work, issues with relationships, or financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study in one study, vitamin B12, folate and total homocysteine levels were measured in adolescents suffering from depression and anxiety. The results showed that each standard deviation increase in serum B12 was associated with a lower risk of severe anxiety symptoms.
Similarly, a study in which participants were given high doses of vitamin B6 for a month showed that they experienced less anxiety symptoms. Researchers attributed the decrease to the increased functioning of GABA which is the main reason for inhibition in the brain. The nutritional interventions are less likely to cause adverse effects than medication, which makes them a viable option for anxiety. However it is necessary to conduct more research to determine other nutrients that help improve mental health.
3. Light Therapy
Light therapy has been demonstrated to be effective in treating a variety of mental health issues, including seasonal affective disorder, depression, and anxiety. It can be used as a supplement to psychotherapy or as an alternative treatment on its own.
When light hits your eyes, it stimulates the production of serotonin and has been found to boost mood and reduce symptoms of depression and anxiety. It can also improve sleep and increase energy. In health anxiety treatment to increasing serotonin, light therapy can aid in regulating the body's circadian rhythm and reduce the need for antidepressant medications. This is particularly beneficial for those who want to avoid the side-effects of antidepressant medication.
There are numerous devices for light therapy. Pick one that can produce 10,000 lux, and uses white light as a spectrum. It should also emit no UV rays, and have an extensive area of light that allows it to be used from any place in the room. To get the best results it is recommended that the device be used in the morning.
Light therapy is often combined with crystal healing. If you're suffering from anxiety or fear of public speaking, sodalite, which has soothing blue properties, can be very helpful. Rhodochrosite is a great way to calm down if your anxiety is making you irritable. It's also believed to boost confidence and stimulate emotions.
4. Exercise
As you've likely heard, exercise is an excellent natural anxiety treatment. Exercise increases endorphins, decreases stress hormones, such as cortisol, and helps relieve anxiety symptoms. It is important to exercise regularly to ensure you feel your best. Even a brief exercise routine, like a brisk walking or a short circuit training session, can make a big difference.
A new study has found that those suffering from anxiety disorders who worked out three times a week saw their symptoms improve in comparison to those who didn't work out. The study revealed that exercise can improve anxiety symptoms by stimulating the creation of blood vessels within the brain and enhancing communication between nerve cells and synapses, particularly in the hippocampus which controls emotions memory, learning, and cognitive functions.
Other options for reducing anxiety at home include journaling, which helps you process your thoughts and feelings in a secure space, and spending time with pets who have been proven to reduce the body's stress levels. Try a relaxing exercise like tai-chi or dancing, to calm your mind and ease anxiety.
If you are suffering from severe anxiety and is affecting your daily life it is advisable to talk to an expert such as a therapist or psychiatrist. You can also talk to your primary care doctor or a mental specialist at K Health. Getting help doesn't have to be complicated, we can connect you to care right from your phone.
5. Avoiding Caffeine
Natural remedies can ease anxiety symptoms. While some anxiety-related symptoms require the assistance of a medical professional for treat, other anxiety symptoms are treated with an alternative method of treatment. Consult your doctor, therapist, or psychiatrist to determine your treatment plan. Most treatment plans include psychotherapy and prescription drugs however some also include natural remedies.
Avoidance of caffeine is an effective way to lower the occurrence of anxiety-related symptoms, such as an increased heart rate, tight muscles, and nervousness. Try to drink herbal teas with no caffeine instead, such as green tea or chamomile. This will also encourage you to drink more water, which is essential to your overall health.
Regular exercise can also be an excellent way to decrease anxiety. It has been proven to improve mental health and even boost mood. Exercise can also help break the cycle of anxious feelings and thoughts by providing a healthy distraction. It is recommended to consult your healthcare provider before beginning any new exercise routine, especially if you are taking medication or suffer from underlying medical issues.
It is also essential to get enough rest since anxiety-related symptoms are usually caused by sleep issues. Try an organic remedy like relaxing music or deep breathing before bed if you suffer from difficulties sleeping. A good night's sleep can have a profound impact on the symptoms of anxiety and your overall wellbeing.
6. Joining a Support Group
In a support group, members can talk about their experiences and feelings about their anxiety with other people in a secure environment. They can learn new strategies for coping and techniques from their peers and also learn about different health, social, or financial resources that might be available to them. The understanding and support offered by the members of the group can help them feel less alone and more optimistic about their recovery.
It is important to choose a support group led by a qualified facilitator when searching for one. The facilitator should ensure the meeting is safe and respectful for all participants. They should also give a clear outline about what's expected during the session. This should include a brief introduction from every participant, a discussion in the group and the facilitator officially declaring the session's conclusion, and ground rules regarding confidentiality.
The members of a support group may also provide advice and suggestions on the best options for treating anxiety. They can also suggest alternative therapies, such as cognitive behavioral therapy (CBT), that can help individuals learn better ways to cope and challenge irrational belief systems that cause anxiety. They also can offer alternative therapies such as relaxation yoga, mindfulness, and deep breathing exercises that can help reduce symptoms of anxiety. They can also recommend self-care strategies for example, being physically active and consuming a balanced diet.