5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health issue however, it is treatable. Prescription medications, psychotherapy and natural anxiety treatment can all aid.
There are a number of ways to treat anxiety at home, such as regular exercise as well as taking vitamin B12 supplements and using hypnosis or meditation. These home remedies are backed up by research, and have been proven to decrease anxiety levels for a variety of people.
1. Meditation
Meditation calms 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, reduce stress, and create feelings of well-being and compassion. In mindfulness meditation, you concentrate on the present moment and attempt to stop thinking about the past or worrying about the future. You can find guided meditation classes on the internet and through apps such as Peloton that make it easy to get started. A few minutes every day can help manage anxiety symptoms, but it requires practice and perseverance.
Yoga and deep breathing exercises and herbal teas are all natural methods to treat anxiety. Melatonin, valerian and chamomile are all known to have calming effects while peppermint and lavender essential oils are also beneficial. Exercise can reduce anxiety and enhance sleep. Writing down your thoughts and feelings in a safe environment can be beneficial. Art therapy, such as clay work and painting has been shown to reduce anxiety. Spending time with animals can also reduce cortisol levels which is associated with anxiety.
Talk to a mental healthcare specialist if you are experiencing anxiety every day or if it interferes with your life. They can suggest treatments that include cognitive behavior therapy (CBT) and exposure therapy to help you overcome the things or situations that trigger your anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It also aids in regulating mood which may help in the treatment of anxiety-related symptoms. Vitamin B12 is found in many foods such as eggs, meat, fish dairy, beans, and eggs. It can be used as supplementation as well.
Stress and anxiety are common human emotions. However there are those who have these feelings in a way that causes life-altering disruption. These conditions are known as anxiety disorders, and they can affect any person. They can be triggered by a variety of triggers like stress at work or relationship issues, or financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study in one study, vitamin B12 folate, vitamin B12 and homocysteine total levels were assessed 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, those who received high doses of vitamin B6 over a period of a month had less anxiety symptoms. Researchers attributed the decrease to a better functioning GABA which is responsible for inhibition in the brain. Nutrition-based interventions are less likely to trigger side effects than medications, making 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
It has been demonstrated that light therapy can help with a number of mental health issues, including seasonal affective disorders, depression, and anxieties. It can be used as a supplement to psychotherapy or as an individual treatment.
When light hits your eyes, it stimulates serotonin production and has been found to improve mood and reduce symptoms of depression and anxiety. It can also improve sleep and increase energy. Light therapy can also help regulate the body's circadian rhythm, reducing the need for antidepressant medications. This can be especially helpful for those looking to avoid the side effects of antidepressant medication.
There are various kinds of light therapy devices but you must select one that is capable of projecting 10,000 lux and using white-light spectrum. It must not emit UV rays and also have a large illuminated surface area to be able to be used from anywhere within the room. To get the best results it is recommended that your light therapy device be utilized in the morning.
Crystal healing is often accompanied by light therapy. If you are experiencing anxiety or fear of speaking, sodalite, with its soothing blue properties, can be extremely helpful. If your anxiety causes you feel unmotivated Rhodochrosite is a great alternative since it is known to boost confidence and stimulate emotional expression.
4. Exercise
As you may have heard that exercise is a fantastic natural anxiety treatment. Exercise boosts endorphins, reduces stress hormones, such as cortisol, and can help to relieve anxiety symptoms. Regular exercise is essential to feel at your most at your best. Even a brief workout routine, such as a brisk walk or a short circuit training session can be beneficial.
A new study has found that people suffering from anxiety disorders who exercised three times a week saw their symptoms improve in comparison to those who did not work out. The study revealed that exercise improves anxiety symptoms by stimulating the development of blood vessels in the brain and enhancing the communication between nerve cells and synapses, particularly in the hippocampus which regulates emotions memory, learning, and cognitive functions.
Other home remedies for anxiety include journaling, which helps you process your thoughts and feelings in a safe location, as well as spending time with pets that are known to lower the body's stress levels. Another option is to try a relaxation activity like dancing or tai chi which can aid in calming the mind and easing anxiety.
If you are suffering from severe anxiety and is affecting your daily routine you might want consult with a professional like a therapist or a psychiatrist. You can also talk to your primary care provider or a mental specialist at K Health. We can connect you to treatment right from your phone.
5. Avoiding Caffeine
While anxiety symptoms often need the aid by a medical professional, many day-to-day anxieties can be alleviated with natural remedies. Talk to your doctor, therapist, or psychiatrist to determine the best treatment plan for you. Most treatment plans incorporate prescription medications and psychotherapy Some also incorporate natural remedies.
Avoiding caffeine is an effective way to lower the occurrence of anxiety-related symptoms, including fast heartbeat, tight muscles, and anxiety-related jitters. Instead drinking herbal teas that don't contain caffeine, such as green or chamomile tea. This will also encourage you to drink more water, which is vital to your overall health.
Regular exercise is an effective way to lower anxiety. It has been proven to improve mental health and can even improve mood. Exercise can also help break the cycle of anxiety-related thoughts and emotions by providing a healthy distraction. It is recommended to consult your physician prior to beginning a new exercise routine especially if you're taking medication or suffer from underlying medical health issues.
It is also important to get enough quality sleep as anxiety symptoms are often caused by poor sleep. Try an alternative to a natural treatment like relaxing music or deep breathing before going to bed if you have difficulties sleeping. A good night's rest can make a significant difference to the symptoms of anxiety and your general wellbeing.
6. Joining a Support Group
In a supportive group, people can openly talk about their feelings and experiences about anxiety in a safe environment. They can learn new coping strategies and strategies from their peers, as well as learn about various health, social, or financial resources that may be available to them. The support and understanding provided by the group members can help them feel less isolated and more optimistic about their recovery.
If you are looking for a support group it is essential to find one run by a trained facilitator. The facilitator must ensure that the meeting is safe and respectful for everyone who attends. They should also provide an outline of what's expected during the session. It should include a brief introduction from each participant as well as a group discussion. the facilitator formally announcing the end of the meeting, and a set of ground guidelines for keeping discussions confidential.
Members of a support groups can also share their expertise and make suggestions on the best methods to treat anxiety. They can recommend various therapy approaches, such as cognitive behavioral therapy (CBT) which can help individuals develop healthier ways to cope and challenge the mental irrationalities that contribute to their anxiety. They can also provide advice on alternative treatments like mindfulness, relaxation yoga, and deep breathing exercises which can help to reduce anxiety symptoms. They can also suggest self-care strategies such as maintaining the right diet and being physically active.