5 Ways to Find an Anxiety Treatment at Home
Anxiety is an illness of the mind that can be debilitating however, it is highly manageable. Psychotherapy, prescription medications, and natural anxiety treatments can all help.
There are many ways to deal with anxiety at your home, such as regular exercise and taking vitamin B12 supplements, and practicing hypnosis or meditation. These home remedies for anxiety are supported by research and have proven to decrease anxiety in many people.
1. Meditation
Meditation helps calm your body and mind by soothing the nervous system. It is used by Buddhists, Hindus and Zen/Chan. It has been shown to improve health and decrease stress. It also helps to develop a sense well-being and compassion. In 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 online or via apps such as Peloton. It requires patience and practice to manage anxiety symptoms with a few minutes of meditation every day.
Yoga and deep breathing exercises and herbal teas are all natural ways to manage anxiety. Chamomile essential oils, valerian, and melatonin are all proven to have soothing properties. Exercise can reduce anxiety and improve sleep. Writing about your feelings and expressing them in a safe environment can have a positive effect. Art therapy, such as painting and clay work, has been linked to reducing anxiety, and spending time with animals has been shown to decrease cortisol levels. These are related to an increase in anxiety.
Speak to a mental health specialist if you are experiencing anxiety on a regular basis or if it interferes with your daily life. They can recommend cognitive behavioral therapy (CBT) as well as exposure therapy and other treatments to help you overcome things or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is required for the production of neurotransmitters. It can also aid in reducing anxiety by managing mood. Vitamin B12 is found in a variety of food items like eggs, meat, fish, dairy, and beans. It is also taken as a dietary supplement.
Stress and anxiety are normal human emotions, but certain people experience life-altering levels of these emotions regularly. These conditions are referred to as anxiety disorders, and can be affecting anyone. They can be caused by a variety of triggers such as stress at work and relationship issues, as well as financial concerns.
Studies have revealed that depression and anxiety are associated with low levels of vitamin B12 in the body. One study involved measuring vitamin B12 folate, folate and total homocysteine (tHcy), interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a), and C-reactive protein (CRP) levels in adolescents with depression or anxiety. The results indicated that each per-standard deviation increase in serum vitamin B12 was associated with a lower chance of having 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. The researchers attributed the reduction to the increased functioning of GABA, which is the main reason for inhibition in the brain. Nutrition-based interventions are less likely to cause adverse effects than medication, making them a viable alternative for anxiety. More research is needed to discover other nutrients that can improve mental health.
3. Light Therapy
Light therapy has been shown to help with a variety of mental health conditions such as seasonal affective disorder, anxiety, depression. It can be utilized in combination with psychotherapy, or on its on its own.
Serotonin is released when light hits the eyes. It has been proven to boost mood, decrease depression and anxiety symptoms. It also helps improve sleep and boost energy. In addition to boosting serotonin light therapy, it can also help regulate the body's circadian rhythm, and reduce the need for antidepressants. This is particularly beneficial for those looking to avoid the negative side effects of antidepressant medications.
There are many different devices for light therapy. Select one that is able to project 10,000 lux, and that utilizes white light as a spectrum. It should also not emit UV rays and possess an extensive area of light which means it can be easily used from anywhere in the room. It is recommended that you use your light therapy device in the morning for optimal results.
Light therapy is often combined with crystal healing. For instance, if you're experiencing anxiety and fear of speaking in public, sodalite can be helpful because it has soothing blue properties. If your anxiety makes you feel irritable Rhodochrosite is a great option as it is known to boost confidence and stimulate emotional expression.
4. Exercise
Exercise is a natural anxiety treatment. It boosts endorphins, and decreases stress hormones like cortisol which makes it a fantastic tool to ease anxiety symptoms. It is important to exercise 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 significant 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 work out. The study found that exercise improves anxiety symptoms by stimulating the creation of blood vessels within the brain and enhancing communication between nerve cells and synapses, especially in the hippocampus which regulates emotions as well as memory, learning, and cognitive functions.
Other home remedies include journaling, which lets you process your thoughts and emotions in a secure environment and spending time with your pets, which are known to reduce stress levels. Another option is to engage in an activity that relaxes you, such as dancing or tai-chi, which can help in calming the mind and easing anxiety.
If your anxiety is severe, and it affects your everyday life it is advisable to speak with a professional such as a therapist or psychiatrist. You can also consult your primary care provider or a mental health specialist at K Health. We can connect you with health care via your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the help of a medical professional many day-to-day anxieties can be alleviated with natural solutions. Talk with anxiety treatment programs , therapist or doctor to determine the treatment plan you'll include. The majority of treatment plans contain psychotherapy and prescription medications however some also include natural remedies.
Avoiding caffeine can help reduce anxiety-related symptoms like nervousness, heartbeats that are rapid and tight muscles. Instead drinking herbal teas that don't contain caffeine, such as green or chamomile tea. This will also increase your water intake which is vital for your health.
Regular exercise is a second one of the best solutions for anxiety that you can take at home as it has been shown to improve mental health and boost moods. Exercise can also break the cycle of anxious feelings and thoughts by offering a healthy distraction. It's important to note that you should always consult with your physician before starting a new workout routine, especially when taking any medication or if you suffer from underlying medical ailments.
It is also important to get enough rest since anxiety-related symptoms are usually due to poor sleep. If you're struggling with insomnia, try a natural remedy like soothing music or deep breathing exercises before going to bed. A restful night's sleep can have a significant impact on the symptoms of anxiety and your overall wellbeing.
6. Joining a Support Group
In a support group, members can discuss their experiences and thoughts about their anxiety to others in a safe environment. They can learn from their peers new strategies and methods for dealing with anxiety, and gain knowledge about the various health, financial or social resources available to them. The support of the group members and understanding can allow people feel less lonely and more optimistic about their recovery.
It is essential to find a support group run by a certified facilitator when you are looking for one. The facilitator should ensure that the group is safe and respectful for everyone in the group. They should also provide a clear outline about what's expected during the session. This should include a brief introduction from each participant, a group conversation and the facilitator officially declaring the end of the session and the ground rules for confidentiality.
Support groups can also share their knowledge and offer suggestions on the best methods to treat anxiety. They can also suggest alternative methods of therapy, including cognitive behavioral treatment (CBT) which can help individuals learn better ways to cope and challenge irrational belief systems that contribute to anxiety. They also can offer alternative therapies like mindfulness, relaxation yoga, and deep breathing exercises that may help reduce symptoms of anxiety. They can also recommend self-care techniques, such as staying physically active and maintaining a balanced diet.