5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a crippling mental health issue however it is largely treatable. Prescription medication, psychotherapy and natural treatments for anxiety may all help.
There are a number of methods 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 proven to reduce anxious feelings in many people.
1. Meditation
Meditation helps to calm the nervous system, allowing it to relax your mind and body. It is practiced in Hindu, Buddhist, and Zen/Chan practices and has been proven to improve health, decrease stress, and create feelings of well-being and compassion. When you practice mindfulness meditation, you concentrate on the present moment and attempt to let go of thinking about the past or worrying about the future. There are guided meditation classes on the internet and through apps such as Peloton that make it easy to get started. It requires patience and persistence to control anxiety symptoms with only a few minutes of meditation a day.
Other natural treatments for anxiety include yoga meditation, deep breathing exercises and herbal teas. anxiety treatment herbal of chamomile valerian, melatonin, and melatonin have all been shown to have calming properties. Exercise can reduce anxiety and help improve sleep. Journaling about feelings and expressing them in a secure space can have a positive effect. Art therapy, such as clay work and painting has been proven to reduce anxiety. Spending time with animals can also reduce cortisol levels which is linked to anxiety.
If you're experiencing anxiety on a daily basis or affects your daily life, speak to a mental health professional. They can suggest cognitive behavior therapy (CBT) as well as exposure therapy, and other treatment options to help you overcome issues or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is necessary to create neurotransmitters. It can also help with anxiety symptoms by managing mood. Vitamin B12 can be found in many food items such as eggs and dairy products. It is an supplement too.
Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions on a regular basis. These conditions are called anxiety disorders and can affect anyone. These conditions can be caused by various ways, including work pressures, relationship issues or financial worries.
Low levels of vitamin B12 have been associated with depression and anxiety. One study examined vitamin B12 folate, folate, total homocysteine (tHcy), interleukin-6 (IL-6), tumor necrosis factor-a (TNF-a), and C-reactive protein (CRP) levels in adolescents suffering from depression or anxiety. The results indicated that every per-standard deviation increase in the levels of serum vitamin B12 was associated with a lower chance of having severe anxiety symptoms.
Similar to this, a study where participants were given high doses of vitamin B6 over a month showed that they experienced reduced anxiety symptoms. Researchers attributed the decrease to the increased functioning of GABA which is responsible for inhibition in the brain. The nutritional interventions are less likely to cause side effects than medication, which makes them a viable option for anxiety. However there is a need for more research in order to identify 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 that include seasonal affective disorders, depression and anxiety. It can be used in conjunction with psychotherapy or on its own.
Serotonin is released when light enters the eyes. This has been shown to boost mood, decrease depression and anxiety symptoms. It can also improve sleep and increase energy. In addition, it can boost serotonin levels, light therapy can help regulate the body's circadian rhythm and reduce the need for antidepressants. This can be especially helpful for those who wish to avoid the side effects of antidepressant medication.
There are numerous devices for light therapy. Choose one that can produce 10,000 lux, and also makes use of a spectrum of white light. It should not emit UV rays and should have a vast surface that is illuminated so that it can be used from anywhere within the room. It is recommended to use your light therapy device in the morning to get the best results.
Light therapy is often combined with crystal healing. If you're experiencing anxiety or fear of speaking, sodalite, with its soothing blue properties, can be very beneficial. Rhodochrosite is a great way to calm down if your anxiety is making you feel angry. It's also known to boost confidence and stimulate expressive emotions.
4. Exercise
As you've probably heard that exercise is a great natural treatment for anxiety. It boosts endorphins and reduces cortisol and stress hormones making it a powerful instrument to relieve anxiety symptoms. It is important to exercise regularly to feel your most at your best. Even a brief workout routine, such as a brisk walk or a short training session can have a positive impact.
A new study has found that people with anxiety disorders who exercised 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 brain and improving communication between nerve cells synapses and the hippocampus. The hippocampus controls emotions as well as memory and cognitive functions.
Other options for reducing anxiety at home include journaling, which helps you organize your thoughts and feelings in a secure place, and spending time with pets that are known to reduce your body's stress levels. Another option is to engage in a relaxation activity like dancing or tai-chi, which can aid in relaxing your mind and easing anxiety.
If your anxiety is serious and it is affecting your daily routine you should talk to an expert such as psychiatrists or therapists. You can also ask your primary care doctor or a mental health professional at K Health. Getting 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 symptoms require the help by a medical professional to treat, others can be treated with an alternative method of treatment. Talk with your psychiatrist, therapist or doctor to determine the treatment plan you'll include. Most treatment plans include prescription medications and psychotherapy Some also incorporate 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 jitters. Instead drinking herbal teas that don't contain caffeine, like green or chamomile tea. This will also encourage you to drink more water, which is vital to your overall health.
Regular exercise is a second one of the best solutions for anxiety that you can take at home as it has been proven to boost mental health and improve moods. Exercise can also help break the cycle of anxiety and thoughts by providing a healthy distractor. It is important to remember that you should always consult with your physician prior to beginning a new exercise routine, especially if you're taking any medication or if you have underlying medical ailments.
It is also essential to get enough quality sleep as anxiety symptoms are often caused by poor sleep. If you are struggling with insomnia, try a natural remedy like soothing music or deep breathing exercises before you go to bed. A restful and peaceful night can make a big difference to the symptoms of anxiety as well as your general wellbeing.
6. Joining a Support Group
In a support group, people can talk about their experiences and feelings about their anxiety to others in a secure environment. They can learn new coping strategies and techniques from their peers and also gain knowledge about various health, social, or financial resources that might be 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.
It is essential to find a support group that is directed by a qualified facilitator when looking for one. The facilitator is accountable to ensure that the meeting is safe and respectful for all participants, and they should provide an exact outline of what to expect from the session. This should include an introduction by every participant, a discussion in the group, the facilitator formally declaring the session's end, and ground rules regarding confidentiality.
Members of a support groups can also share their expertise and offer suggestions for the best methods to treat anxiety. They can recommend various methods of therapy, like cognitive behavioral therapy (CBT), which can help individuals develop better coping mechanisms and challenge irrational beliefs that contribute to their anxiety. They can also offer alternative therapies such as mindfulness, yoga for relaxation, and deep breathing exercises that could help reduce symptoms of anxiety. They can also advise on self-care techniques, like staying physically active and maintaining healthy eating habits.