5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health problem, but it is highly treatable. Psychotherapy, prescription medication and natural anxiety treatment options can all be helpful.
There are a variety of ways to treat anxiety at home, including regular exercise as well as taking vitamin B12 supplements and engaging in hypnosis or meditation. These home remedies for anxiety are backed by research and have been proven to decrease anxiety in a variety of people.
1. Meditation
Meditation soothes the nervous system, allowing it to relax your mind and body. It is practiced by Hindus, Buddhists and Zen/Chan. It has been demonstrated to improve health and decrease stress. It also promotes a sense well-being and compassion. During mindfulness meditation, you focus on the present moment and strive to stop thinking about the past or worrying about the future. There are guided generalized anxiety treatment or through apps such as Peloton. It takes patience and practice to control anxiety symptoms with a few minutes of meditation a day.
Other natural remedies for anxiety include yoga and deep breathing exercises, as well as herbal teas. Chamomile essential oils, valerian, and melatonin are all demonstrated to provide soothing properties. Exercise can reduce anxiety and improve sleep. Writing about your feelings and expressing them in a safe space can also have a positive impact. Art therapy like clay work and painting has been proven to reduce anxiety. Spending time with animals may help to lower cortisol, which is associated with anxiety.
Speak to a mental health professional if you suffer from anxiety every day or if it affects your daily life. They can suggest treatment options that include cognitive behavioral therapy (CBT) and exposure therapy to help you deal with the things or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is required to create neurotransmitters. It also helps with anxiety by regulating mood. Vitamin B12 can be found in many food items, including eggs and dairy products. It can also be taken as a dietary supplement.
Stress and anxiety are normal human emotions, however some people experience life-altering levels of these emotions frequently. These conditions are called anxiety disorders and can be affecting everyone. These conditions can be caused by various ways, including stress at work, relationships issues or financial issues.
Research has shown that anxiety and depression are linked to low levels of vitamin B12 in the body. 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 each per-standard deviation increase in the serum vitamin B12 was associated with a lower risk of severe anxiety symptoms.
In a similar study, people who received high doses vitamin B6 for a period of a month experienced reduced anxiety symptoms. The researchers attributed the reduction to a better functioning GABA, which is responsible for regulating in the brain. Nutrition-based interventions have the added benefit of having fewer side negative effects than medications, which means they could be a viable alternative to antidepressants for anxiety. However it is necessary to conduct more research to determine other nutrients that can improve mental health.
3. Light Therapy
Light therapy has been demonstrated to aid in the treatment of a range of mental health problems, including seasonal affective disorder, anxiety, depression. It can be used as a complement to psychotherapy or a treatment on its own.
Serotonin is released when light enters the eyes. It has been proven to improve mood and reduce anxiety and depression symptoms. It can also improve sleep and increase energy levels. Light therapy can also aid in regulating the body's circadian rhythm, reducing the need for antidepressant medication. This is especially beneficial for those looking to avoid the negative side effects of antidepressant drugs.
There are a variety of light therapy devices. Choose one that can project 10,000 lux, and that makes use of white light in a spectrum. It should also not emit UV rays, and have a large lit surface area that allows it to be used from any place in the room. It is recommended that you use your light therapy device in the morning to get the best results.
Crystal healing is usually accompanied by light therapy. If you're suffering from anxiety or fear of speaking sodalite, which has soothing blue properties, can be very helpful. Rhodochrosite is a great way to calm down if anxiety makes you irritable. It's also known to boost confidence and stimulate emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. Exercise boosts endorphins, reduces stress hormones, such as cortisol, and helps relieve anxiety symptoms. Exercise should be done regularly to ensure you feel your best. Even a quick workout, like a brisk walking or a short circuit training session can make a significant impact.
According to a study, patients suffering from anxiety disorders who exercised three times per week saw their symptoms improve as when compared to those who didn't. The researchers found that exercise can improve anxiety symptoms by stimulating the formation of blood vessels in the brain, and also by enhancing the communication between nerve cells as well as synapses, specifically in the hippocampus, which regulates emotions memory, learning, and cognitive functions.
Other methods at home include journaling that allows you to process your thoughts and emotions in a safe environment, and spending time with your pets, which are known for reducing stress levels. Try a relaxing activity, such as tai-chi or dancing, to relax the mind and decrease anxiety.
If you are suffering from severe anxiety and it is affecting your everyday life it is advisable consult with an expert such as a therapist or a psychiatrist. You can also consult 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 of a medical professional for treat, other anxiety symptoms can be treated by a natural remedy. Consult your doctor, therapist or psychiatrist to determine your treatment plan. The majority of treatment plans incorporate psychotherapy and prescription medications Some also include natural remedies.
Avoiding caffeine can help reduce anxiety-related symptoms, such as jitters, a rapid heartbeat and tight muscles. Drink herbal teas without caffeine instead, such as chamomile or green tea. This will also encourage you to drink more water, which is essential to your overall health.
Regular exercise is one of the most effective solutions for anxiety that you can take at home as it has been shown to increase mental health and boost moods. Exercise can also help break the cycle of anxious feelings and thoughts by providing a healthy distraction. Always consult with your doctor prior to beginning any new exercise routine particularly if you are taking medications or suffer from other medical health issues.
It is also crucial to get enough quality sleep as anxiety symptoms are often caused by sleep issues. Try an alternative to a natural treatment like relaxing music or deep breathing prior to going to bed if you have difficulties sleeping. A restful and peaceful night can make a big improvement in your anxiety symptoms and your overall health.
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 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 support and understanding provided by the members of the group can make them feel less lonely and more hopeful about their recovery.
It is essential to find an organization that is run by a certified facilitator when searching for one. The facilitator should ensure that the group is safe and respectful for everyone who attends. They should also give a clear outline about what to expect during the session. This should include a short introduction by each participant as well as a group discussion. the facilitator formally announcing the end of the meeting, and a set of ground rules about keeping everything discussed private.
The members of a support group may also offer their expertise and suggestions about the best treatment options for anxiety. They can recommend various methods of therapy, like cognitive behavioral therapy (CBT) which can help individuals develop healthier strategies for coping and challenge irrational beliefs that contribute to their anxiety. They can also advise on alternative therapies like mindfulness, relaxation yoga, and deep breathing exercises, that may help reduce anxiety symptoms. They can also suggest self-care methods, such as sustaining a healthy diet and staying physically active.