5 Ways to Find an Anxiety Treatment at Home
Anxiety is a serious mental illness that can be debilitating but it's highly manageable. Psychotherapy, prescription medications and natural treatments for anxiety may all help.
There are a variety of methods to treat anxiety at home, such as regular exercise, supplementing vitamin B12 with supplements and engaging in hypnosis or meditation. These home remedies are backed up by research, and have been proven to reduce anxious feelings for a variety of people.
1. Meditation
Meditation helps calm your mind and body by soothing the nervous system. It is practiced by Buddhists, Hindus and Zen/Chan. It has been shown to improve health and decrease stress. It also increases feelings of peace and compassion. When you practice mindfulness meditation, you focus on the present moment and strive to let go of thinking about the past or worrying about the future. There are guided meditation classes online or via apps like Peloton. It requires patience and practice to manage anxiety symptoms with 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 while lavender and peppermint essential oils are also beneficial. Exercise can help reduce anxiety and improve your sleep. Writing about your feelings and sharing them in a safe environment can be beneficial. Art therapy, such as painting and clay work, has been linked to reducing anxiety. Additionally, the time spent with animals has also been proven to lower cortisol levels, which can be linked to an increase in anxiety.
If you're experiencing anxiety on a regular basis or is interfering with your life, talk to a mental health professional. They can recommend treatments which include cognitive behavioral therapy (CBT) and exposure therapy to help you deal with the things or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is required to create neurotransmitters. It also helps with anxiety symptoms by controlling mood. Vitamin B12 is found in a variety of foods, including eggs, meat, fish, dairy, and beans. It is an supplement too.
Stress and anxiety are normal human emotions, however some people experience life-disrupting levels of these feelings frequently. These conditions are referred to as anxiety disorders, and they can be affecting any person. These disorders can be triggered by many ways, such as work pressures, relationship issues or financial issues.
Low levels of vitamin B12 have been linked to anxiety and depression. One study involved measuring vitamin B12, folate, total homocysteine (tHcy), interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a), and C-reactive protein (CRP) levels in adolescents with anxiety or depression. The results showed that every standard deviation increase in serum B12 was associated to a lower risk of severe anxiety symptoms.
Similar to this, a study that involved participants receiving high doses of vitamin B6 over one month, they experienced reduced anxiety symptoms. Researchers attribute the decrease in anxiety symptoms to enhanced functioning of GABA which is responsible for reducing the activity of the brain. Nutrition-based interventions are less likely to cause side effects than medication, which makes them a viable alternative for anxiety. More research is required to determine other nutrients that can improve mental health.
3. Light Therapy
It has been proven that light therapy can aid with a number of mental health problems such as seasonal affective disorders, depression and anxiety. It can be used as a supplement to psychotherapy or as a treatment on its own.
When light hits your eyes, it stimulates serotonin production and has been found to improve mood and decrease symptoms of depression and anxiety. It also helps improve sleep and increase energy. In addition, it can boost serotonin levels light therapy, it can also 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 negative side effects of antidepressant drugs.
There are different types of light therapy devices however, you should select one that has the capacity to project 10,000 lux and using white-light spectrum. It should also emit no UV rays and possess a large lit surface area that allows it to be used from any location in the room. It is recommended that you utilize your light therapy device in the morning for optimal results.
Light therapy is often paired with crystal healing. For example, if you're having anxiety and fear of speaking in public sodalite may help because it has soothing blue properties. If your anxiety causes you feel unmotivated Rhodochrosite is a good option as it is known to boost confidence and stimulate emotional expression.
4. Exercise
As you may have heard that exercise is a fantastic natural treatment for anxiety. It boosts endorphins, and decreases cortisol and other stress hormones, making it a great instrument to relieve anxiety symptoms. It is recommended that exercise be performed regularly to help you feel your best. Even a brief workout routine, such as a brisk walk or a short training session can have a positive impact.
According to a new study, patients suffering from anxiety disorders who exercised three times a weeks noticed their symptoms improving opposed to those who did not. The study found that exercise can improve anxiety symptoms by stimulating formation of blood vessels in the brain, and also by enhancing the communication between nerve cells as well as synapses, especially in the hippocampus, which controls emotions memory, learning, and cognitive functions.
Other home remedies for anxiety include journaling, which can help you process your thoughts and feelings in a safe place, and spending time with pets that are known to lower the body's stress levels. Try a relaxing exercise, such as tai-chi or dancing, to calm the mind and reduce anxiety.
If your anxiety is severe and is affecting your daily life you should talk to a professional like psychiatrist or therapist. You can also ask your primary care physician or a mental health professional at K Health. Help doesn't have to be complicated, we can connect you with care right from your phone.
5. Avoiding Caffeine
While anxiety symptoms often need the aid by a medical professional, many of the day-to-day worries can be alleviated with natural solutions. Talk to your doctor, therapist or psychiatrist to determine the best treatment plan for you. The majority of treatment plans include psychotherapy as well as prescription medications However, some also incorporate natural remedies.
treatment anxiety of caffeine is an effective way to lower the frequency of anxiety-related symptoms, such as an increased heart rate, tight muscles, and nervousness. Instead, drink 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 can also be a great way to reduce anxiety. It has been proven to boost mental health and even boost mood. Exercise can also help stop the cycle of anxiety-related thoughts and emotions by offering an enjoyable distraction. It is recommended to consult your healthcare provider prior to starting any new exercise routine, especially if you are taking medication or suffer from underlying medical health issues.
It is also recommended that you get enough rest, as poor quality sleep is the most common reason for anxiety-related symptoms. If you're struggling with sleep problems Try a natural solution such as relaxing music or deep breathing exercises prior to going to bed. A good night's rest can make a significant difference to your anxiety symptoms and your overall health.
6. Joining a Support Group
In a group that is supportive, people can openly share their feelings and experiences about anxiety in a secure environment. They can learn new coping strategies and techniques from their peers, as well as learn about different health, social, or financial resources that could be available to them. The support and understanding provided by the group members can make them feel less lonely and more hopeful about their recovery.
It is essential to find a support group that is directed by a qualified facilitator when you are looking for one. The facilitator is accountable for ensuring that the meeting is safe and respectful for all participants. Additionally, they must provide an outline of what to expect during the meeting. It should include a brief introduction by each participant, a group discussion, the facilitator should announce the end of the meeting, and ground guidelines for keeping discussions confidential.
Support groups can also share their knowledge and offer suggestions for the best methods to treat anxiety. They can recommend different therapy approaches, such as cognitive behavioral therapy (CBT) that can help individuals develop better coping mechanisms and challenge mental irrationalities that cause anxiety. They also can offer alternative treatments such as mindfulness, relaxation yoga and deep breathing exercises that may help reduce symptoms of anxiety. They can also recommend self-care strategies like staying physically active and maintaining an appropriate diet.