5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health issue however it is largely treatable. Psychotherapy, prescription medication, and natural anxiety treatments can all aid.
There are many ways to manage anxiety at home, including regular exercise, taking vitamin B12 supplements, and using hypnosis or meditation. These home remedies for anxiety are backed by research and have proven to reduce anxiety for many people.
1. Meditation
Meditation helps calm your body and mind by relaxing the nervous system. It is practiced by Buddhists, Hindus and Zen/Chan. It has been demonstrated to improve health and reduce stress. It also increases feelings of peace and compassion. When you practice mindfulness meditation, you attempt to focus on the moment and stop worrying about the past. You can find guided meditation classes online and through apps such as Peloton that make it easy to start. It requires patience and persistence to control anxiety symptoms with just a few minutes of mindfulness a day.
Yoga, deep breathing exercises, and herbal teas are all natural methods to treat anxiety. Essential oils of chamomile valerian, melatonin, and melatonin have all been shown to have soothing properties. Exercise can also help reduce anxiety and help improve sleep. Writing about your feelings and expressing them in a secure space can also have a positive impact. Art therapy like painting and clay work has been proven to reduce anxiety. Spending time with animals may help to lower cortisol, which is linked to anxiety.
If you are experiencing anxiety on a regular basis or it is interfering with your life, consult a mental health professional. They may suggest cognitive behavioral therapy (CBT) and exposure therapy and other treatments to help you overcome problems or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is essential for the creation of neurotransmitters. anxiety treatment medicines can also help with anxiety by regulating mood. Vitamin B12 is found in a variety of food items including eggs and dairy products. It can be taken as an supplement too.
Stress and anxiety are normal human emotions, but certain people experience life-altering levels of these emotions regularly. These conditions are called anxiety disorders and can affect any person. These disorders can be triggered by a variety of ways, such as stress at work, relationships issues, or financial concerns.
Low levels of vitamin B12 have been linked to anxiety and depression. One study involved measuring 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 with anxiety or depression. The results indicated that every per-standard deviation increase in the levels of serum vitamin B12 was associated with a decreased likelihood of experiencing severe anxiety symptoms.
In a similar study participants who received high doses vitamin B6 over the course of one month showed a decrease in anxiety symptoms. The researchers attributed the reduction to the increased functioning of GABA, which is responsible for inhibition in the brain. Nutrition-based interventions have the added benefit of producing fewer side negative effects than medications, which means they could be an effective alternative to antidepressants for anxiety. Further research is required to determine other nutrients that enhance mental health.
3. Light Therapy
It has been proven that light therapy can assist with a number of mental health problems that include seasonal affective disorders, depression, and anxieties. It can be used as a supplement to psychotherapy or as an alternative treatment on its own.
Serotonin is created when light enters the eyes. It has been proven to boost mood, decrease anxiety and depression symptoms. It can also improve sleep and boost energy levels. Light therapy can also help regulate the body's circadian rhythm, which can reduce the need for antidepressant medication. This is especially useful for those looking to stay clear of the adverse effects of antidepressant medication.
There are various kinds of light therapy devices, but you should choose one that has the capacity to project 10,000 lux and uses white-light spectrum. It should also not emit UV rays and have a large lit surface area, so it can be used from any place in the room. It is recommended to use your light therapy device in the morning for optimal results.
Crystal healing is often accompanied with light therapy. If you're suffering from anxiety or fear of public speaking sodalite, which has soothing blue properties, can be extremely helpful. Rhodochrosite is a great way to calm down if your anxiety makes you angry. It's also known to boost confidence and stimulate emotional expression.
4. Exercise
Exercise is a natural anxiety treatment. Exercise increases endorphins, decreases stress hormones, such as cortisol, and can ease anxiety symptoms. It is important to exercise regularly to feel your most at your best. Even a short workout routine like a quick walk or a short circuit training session can have a positive impact.
A new study has found that people with anxiety disorders who worked out three times per week noticed their symptoms improve compared to those who didn't work out. The study revealed that exercise can improve anxiety symptoms by stimulating the creation of blood vessels within the brain and enhancing communication between nerve cells and synapses, specifically in the hippocampus which controls emotions memory, learning, and cognitive functions.
Other options for home remedies include journaling that lets you manage your thoughts and emotions in a safe environment, and spending time with your pets, who are known to reduce stress levels. Try a relaxation exercise, such as tai-chi or dancing, to relax the mind and decrease anxiety.
If you experience severe anxiety and is affecting your daily life, you may want to speak with a professional such as a therapist or a psychiatrist. You can also ask your primary care physician or a mental health specialist at K Health. We can connect you with health care via your phone.
5. Avoiding Caffeine
Natural remedies can ease anxiety symptoms. While some anxiety symptoms require the help by a medical professional to treat, other anxiety symptoms can be treated with an alternative method of treatment. Talk to your psychiatrist, doctor or therapist to determine what your treatment plan will include. Most treatment plans include psychotherapy and prescription medications, but some incorporate natural remedies.
Eliminating caffeine is an excellent way to decrease the frequency of anxiety-related symptoms, including fast heartbeat, tight muscles and anxiety-related jitters. Instead take herbal teas that do not contain caffeine, like green or chamomile tea. This will also increase your water consumption, which is vital for your health.
Regular exercise can also be a great way to reduce anxiety. It has been proven to boost mental health and can even improve mood. Exercise can also help to break the cycle of anxiety-related thoughts and emotions by offering an opportunity to relax. It's important to remember that you should always consult with your physician before starting a new workout routine, especially when taking any medication or if you have underlying medical ailments.
It is also recommended to get enough sleep, since poor quality sleep is a frequent cause of anxiety-related symptoms. If you are struggling with sleep issues Try a natural solution such as relaxing music or deep breathing exercises before you go to bed. A restful night's sleep can have a major impact on your anxiety symptoms and overall health.
6. Joining a Support Group
In a group that is supportive members can freely discuss their experiences and feelings about anxiety in a secure setting. They can learn new strategies for coping and techniques from their peers and also gain knowledge about different health, social or financial resources that may be available to them. The assistance and understanding offered by the group members can help them feel less alone and more optimistic about their recovery.
When looking for a support group, it's important to find one run by a certified facilitator who is qualified. The facilitator should ensure that the group is safe and respectful for everyone who attends. They should also give an outline of what's expected during the session. This should include a brief introduction from each member, a group discussion, the facilitator formally announcing the end of the meeting, and the ground rules for keeping all discussions secret.
The members of a support group can provide their expertise and suggestions for the best treatments for anxiety. They can recommend different therapy approaches, such as cognitive behavioral therapy (CBT), which can teach individuals healthier coping mechanisms and challenge mental irrationalities that contribute to their anxiety. They can also offer advice on alternative treatments, such as mindfulness, relaxation yoga, and deep breathing exercises, which can help to reduce anxiety symptoms. They can also recommend self-care techniques, such as being physically active and consuming healthy eating habits.