5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health condition however, it is treatable. Psychotherapy, prescription medications and natural anxiety treatments can all be helpful.
There are many ways to treat anxiety at your home, such as doing regular exercise, taking vitamin supplements B12, and practicing hypnosis or meditation. These methods are supported by research, and have been shown to decrease anxiety among many people.
1. Meditation
Meditation calms your mind and body by relaxing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been proven to improve health, reduce stress, and increase feelings of well-being and compassion. During mindfulness meditation, you focus 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 on apps like Peloton that make it simple to begin. It takes patience and practice to control anxiety symptoms with only a few minutes of meditation every day.
Other natural treatments for anxiety include yoga and deep breathing exercises, as well as herbal teas. Melatonin, valerian, and chamomile are all known to have calming effects as well as peppermint and lavender essential oils can also prove helpful. Exercise can help reduce anxiety and improve your sleep. Journaling and expressing emotions in a safe setting can be beneficial. Art therapy, such as painting and clay work, has been shown to decrease anxiety. Also, the time spent with animals has also been shown to decrease cortisol levels, which can be related to an increase in anxiety.
If you are experiencing anxiety on a regular basis or affects your daily life, talk to a mental health professional. They can recommend treatment options that include cognitive behavior therapy (CBT) and exposure therapy to help you deal with the things or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is necessary for the production of neurotransmitters. It also aids in mood regulation which may help in the treatment of anxiety-related symptoms. Vitamin B12 is found in a variety of foods, including eggs as well as fish, meat dairy, beans, and eggs. It can be used as an supplement too.
Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions regularly. These conditions are known as anxiety disorders and can affect everyone. They can be caused by a variety of triggers such as stress at work, relationship problems, or financial worries.
Studies have shown that anxiety and depression are linked to low levels of vitamin B12 in the body. In one study the vitamin B12, folate and homocysteine levels were analyzed in adolescents who suffered from anxiety and depression. The results indicated that every per-standard deviation increase in the serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.
In a similar study participants who received high doses vitamin B6 for a period of one month showed a decrease in anxiety symptoms. Researchers attributed the decrease to increased functioning of GABA which is the main reason for inhibition in the brain. Nutrition-based treatments are less likely to trigger side effects than medication, which makes them a viable option to treat anxiety. However there is a need for more research in order to identify other nutrients that help improve mental health.
3. Light Therapy
It has been established that light therapy can aid with a number of mental health issues such as seasonal affective disorders, depression, and anxieties. It can be used as a complement to psychotherapy, or as an individual treatment.
When the light enters your eyes, it triggers serotonin production, which has been proven to improve mood and decrease symptoms of depression and anxiety. It also helps enhance sleep and boost energy levels. In addition to boosting serotonin, light therapy can help regulate the body's circadian rhythm, and reduce the need for antidepressant medications. treatment for anxiety is especially useful for those looking to avoid the negative side effects of antidepressant medications.
There are numerous light therapy devices. Select one that is able to emit 10,000 lux and that uses white light as a spectrum. It should not emit UV rays, and have a large surface that is illuminated so that it can be used from anywhere within the room. It is recommended that you utilize your light therapy device in the morning for best results.
Crystal healing is usually accompanied by light therapy. If you are experiencing anxiety or fear of public speaking, sodalite, with its soothing blue properties, is helpful. Rhodochrosite can help you settle down if your anxiety is making you angry. It's also believed to boost confidence and encourage emotions.
4. Exercise
Exercise is a natural anxiety treatment. It boosts endorphins and reduces cortisol and stress hormones making it a powerful tool to ease anxiety symptoms. Regular exercise is essential to ensure you feel your best. Even a quick workout like a quick walk or a short circuit-training session can make a significant difference.
A new study found that people with anxiety disorders who worked out three times a week saw their symptoms improve in comparison to those who didn't exercise. Researchers found that exercise helped reduce anxiety symptoms by stimulating blood vessels in the brain cells and enhancing communication between nerve cells, synapses, and the hippocampus. The hippocampus controls emotions, memory and cognitive functions.
Other home remedies for anxiety include journaling, which helps you process your thoughts and feelings in a secure space, and spending time with pets that are known to reduce your body's stress levels. Another option is to try an activity that relaxes you like dancing or tai-chi, which can help in calming the mind and alleviating anxiety.
If you experience severe anxiety, and it affects your everyday life, you may want consult with someone who is a professional, like a therapist or a psychiatrist. You can also consult your primary care provider, or a mental health professional at K Health. We can connect you to health care via your phone.
5. Avoiding Caffeine
Natural remedies can help ease anxiety symptoms. While some anxiety-related symptoms require the help of a medical professional to treat, other anxiety symptoms can be treated with the use of a natural remedy. Talk with your psychiatrist, therapist or doctor to determine the treatment plan you'll include. The majority of treatment plans include psychotherapy and prescription medication However, some also incorporate natural remedies.
Avoiding caffeine is an excellent way to decrease the frequency of anxiety-related symptoms, including fast heartbeat, tight muscles, and nervousness. Instead take herbal teas that don't contain caffeine, like green or chamomile tea. This will also help you to drink more water, which is vital to your overall health.
Regular exercise can also be an effective way to lower anxiety. It has been proven that exercise can boost mental health and even boost mood. Exercise can also break the cycle of anxiety and thoughts by offering a healthy distraction. It's important to note that you should always consult your healthcare provider before beginning a new workout routine, especially if you're taking any medications or if you suffer from underlying medical conditions.
It is also recommended to get enough rest, as poor quality sleep is a common cause of anxiety-related symptoms. If you are struggling with sleep problems, try a natural remedy such as relaxing music or deep breathing exercises prior to going to going to bed. A good night's sleep can have a major impact on the symptoms of anxiety and your overall wellbeing.
6. Joining a Support Group
In a supportive group individuals can share their feelings and experiences about anxiety in a safe setting. They can learn new coping strategies and strategies from their peers, and also gain knowledge about various health, social or financial resources that may be available to them. The group's support and understanding can help them feel less isolated, and more hopeful for their recovery.
When looking for a support group, it's important to find one that is led by a qualified facilitator who is qualified. The facilitator is accountable to ensure that the meeting is respectful and safe for all participants. Additionally, they must provide an exact outline of what to expect during the meeting. This should include a short introduction from each member as well as a group discussion. the facilitator formally announcing the conclusion of the meeting, and a set of ground guidelines for keeping discussions secret.
Members of a support groups are also able to share their expertise and offer suggestions on the most effective ways to deal with anxiety. They can also suggest different therapies, such as cognitive behavioral therapy (CBT), that can teach individuals healthier coping methods and challenge the irrational beliefs that cause anxiety. They can also offer advice on alternative therapies, such as mindfulness, yoga for relaxation and deep breathing exercises which may help ease anxiety symptoms. They can also offer self-care strategies such as maintaining a healthy diet and staying physically active.