5 Ways to Find an Anxiety Treatment at Home
Anxiety is a serious mental illness that can be debilitating, however, it is highly treatable. Psychotherapy, prescription medication and natural anxiety treatment can all help.
There are many ways to manage anxiety at home, such as regular exercise or taking vitamin supplements B12, and practicing hypnosis or meditation. These solutions at home are backed by research, and have been proven to decrease anxiety levels in many people.
1. Meditation
Meditation calms your body and mind by soothing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been shown to improve health, lower stress, and increase feelings of well-being and compassion. During mindfulness meditation, you focus on the present moment and attempt to stop thinking about the past or worrying about the future. You can find guided mediation classes online or through apps like Peloton. It requires patience and persistence to control anxiety symptoms with a few minutes of meditation a day.
Yoga as well as deep breathing exercises and herbal teas are all natural methods to combat anxiety. 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 reduce anxiety and improve your sleep. Journaling about feelings and expressing them in a secure space can also have a positive impact. Art therapy, such as painting and clay work has been proven to reduce anxiety. Spending anxiety treatment herbal with animals may aid in reducing cortisol levels, which is associated with anxiety.
Speak to a mental health specialist if you are experiencing anxiety on a regular basis or if it affects your life. They can recommend treatment options which include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the triggers that trigger your anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It also assists in the regulation of mood which may help in the treatment of anxiety-related symptoms. Vitamin B12 is found in a variety of food items, including eggs, meat, fish, dairy, and beans. It can be taken as supplementation as well.
Stress and anxiety are typical human emotions. However there are those who feel these emotions at a degree that can be life-threatening. These issues are referred to as anxiety disorders, and can be affecting everyone. They can be caused by a variety of triggers, including work pressures and relationship issues, as well as financial worries.
Low levels of vitamin B12 have been linked to anxiety and depression. In one study, vitamin B12 folate, vitamin B12 and total homocysteine levels were measured in adolescents who suffered from depression and anxiety. The results indicated that every per-standard deviation increase in the serum vitamin B12 was associated with a decreased risk of severe anxiety symptoms.
In a similar study, people who received high doses vitamin B6 over a period of a month had less anxiety symptoms. Researchers attributed the decrease to a better functioning GABA, which is the main reason for inhibition in the brain. Nutrition-based interventions are less likely to cause adverse effects than medication, which makes them a viable option for anxiety. Further research is required to determine other nutrients that improve mental health.
3. Light Therapy
Light therapy has been shown to help with a variety of mental health conditions including seasonal affective disorder, anxiety, depression. It can be used in conjunction to psychotherapy or an individual treatment.
Serotonin is produced when light hits the eyes. It has been proven to boost mood, decrease depression and anxiety symptoms. It can also increase levels of energy and improve sleep patterns. Light therapy can also help regulate the body’s circadian rhythm, reducing the need for antidepressant medication. This is especially beneficial for those who want to avoid the side negative effects of antidepressant medications.
There are numerous light therapy devices. Pick one that can produce 10,000 lux, and also utilizes a spectrum of white light. It should not emit UV rays and have an extensive area of light which means it can be easily used from anywhere in the room. It is recommended to utilize your light therapy device in the morning for best results.
Light therapy is often paired with crystal healing. For instance, if you're having anxiety and fear of speaking in public sodalite could be beneficial as it has calming blue properties. If your anxiety tends to make you feel unmotivated Rhodochrosite is a great alternative since it is known to boost confidence and encourage emotional expression.
4. Exercise
Exercise is a natural anxiety treatment. Exercise boosts endorphins, reduces stress hormones, such as cortisol, and can ease anxiety symptoms. Exercise should be done regularly to feel your most at your best. Even a quick workout such as a vigorous walk or a short circuit training session, can make a big difference.
A new study has found that those suffering from anxiety disorders who exercised three times a week saw their symptoms improve compared to those who did not exercise. The researchers found that exercise can improve anxiety symptoms by stimulating the development of blood vessels in the brain and enhancing the communication between nerve cells and synapses, specifically in the hippocampus, which controls emotions as well as memory, learning, and cognitive functions.
Other home remedies include journaling which allows you to manage your thoughts and emotions in a safe space, and spending time around pets, which are known for reducing stress levels. Try a relaxation exercise such as tai chi or dancing, to ease the mind and decrease anxiety.
If you are suffering from severe anxiety and it is affecting your daily life you might want consult with an expert such as a therapist or psychiatrist. You can also talk to your primary care doctor or a mental health professional at K Health. Help doesn't have to be difficult, 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 assistance of a medical professional to treat, others can be treated by the use of a natural remedy. Talk to your therapist, psychiatrist or doctor to determine the best treatment plan for you. The majority of treatment plans include psychotherapy as well as prescription medications Some also include natural remedies.
Avoiding caffeine can help reduce anxiety-related symptoms, such as nervousness, heartbeats that are rapid and tense muscles. Instead take herbal teas that do not 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 can also be an excellent way to decrease anxiety. It has been proven to improve mental health and can even improve mood. Exercise can also help break the cycle of anxious thoughts and thoughts by offering a healthy distraction. It's important to remember that you must always consult your healthcare provider prior to beginning a new exercise routine, particularly if you are taking any medication or if you have any underlying medical issues.
It is also recommended that you get enough rest, as poor quality sleep is a common cause of anxiety-related symptoms. If you're experiencing insomnia, try a natural remedy like relaxing music or deep breathing exercises before going to bed. A restful and peaceful night can make a big improvement in your anxiety symptoms, as well as to your general wellbeing.
6. Joining a Support Group
In a group that is supportive members can freely share their feelings and experiences about anxiety in a secure environment. They can learn new strategies for coping and strategies from their peers, and also learn about various health, social or financial resources that may be available to them. The support and understanding provided 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 run by a certified facilitator when searching for one. The facilitator is accountable for ensuring that the meeting is respectful and safe for all attendees, and they must give an outline of what to expect from the session. It should include a brief introduction from each participant as well as a group discussion. the facilitator formally announcing the conclusion of the meeting, and ground rules for keeping all discussions confidential.
Members of a support groups can also share their knowledge and offer suggestions for the best methods to treat anxiety. They can also suggest different therapy approaches such as cognitive behavioral treatment (CBT), that can teach individuals healthier ways of coping and challenge irrational beliefs that can cause anxiety. They can also advise on alternative treatments like mindfulness, yoga for relaxation, and deep breathing exercises, which may help ease anxiety symptoms. They can also suggest self-care techniques, like keeping active and eating an appropriate diet.