5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a crippling mental health issue however, it is treatable. Prescription medication, psychotherapy and natural treatments for anxiety may all help.
There are many ways to deal with anxiety at your home, such as doing regular exercise, taking vitamin supplements B12 and hypnosis meditation. These home remedies for anxiety are backed by research and have proven to decrease anxiety for many people.
1. Meditation
Meditation helps calm your mind and body by soothing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been proven to improve health, lower stress, and promote an overall sense of wellbeing and compassion. In mindfulness meditation, you are focused on the present moment and strive to forget about the past or worrying about the future. There are guided meditation classes online or through apps such as Peloton. It requires patience and persistence to manage anxiety symptoms with a few minutes of meditation every day.
Yoga, deep breathing exercises, and herbal teas are all natural methods to treat anxiety. Chamomile, valerian and melatonin are all known for their calming properties, while lavender and peppermint essential oils can also be beneficial. Exercise can help reduce anxiety and improve your sleep. Writing about your feelings and expressing them in a secure space can be beneficial. Art therapy like clay work and painting has been proven to decrease anxiety. Spending time with animals can aid in reducing cortisol levels, which is a stress hormone.
If you're experiencing anxiety on a regular basis or it is interfering with your life, talk to a mental health professional. They can suggest treatments that include cognitive behavior therapy (CBT) and exposure therapy to help you overcome the triggers that cause anxiety.
2. Vitamin B12
Vitamin B12 is necessary to make neurotransmitters. It can also aid in reducing anxiety symptoms by regulating mood. Vitamin B12 is found in a variety of food items like eggs and meat, fish, dairy, and beans. It is supplementation as well.
Stress and anxiety are normal human emotions, but some people experience life-disrupting levels of these emotions on a regular basis. These conditions are referred to as anxiety disorders, and they can affect any person. They can be caused by a variety of triggers like stress at work and relationship issues, as well as financial concerns.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study the vitamin B12, folate and homocysteine levels were analyzed in adolescents who suffered from depression and anxiety. The results showed that each per-standard deviation increase in the serum vitamin B12 was associated with a lower risk of severe anxiety symptoms.
In a study similar to this, participants who received high doses vitamin B6 for a period of a month had less anxiety symptoms. Researchers attributed the decrease to the increased functioning of GABA which is responsible for regulating in the brain. Nutrition-based treatments have the added benefit of causing fewer adverse effects than medication, so they could be an effective alternative to antidepressants for anxiety. However it is necessary to conduct more research to determine other nutrients that improve mental health.
3. Light Therapy
It has been demonstrated that light therapy can help with a number of mental health problems, including seasonal affective disorders, depression and anxiety. It can be utilized in conjunction with psychotherapy or on its on its own.
Serotonin is released when light enters the eyes. This has been shown to improve mood and reduce anxiety and depression symptoms. It can also improve sleep and boost energy. Light therapy can also help regulate the body’s circadian rhythm, decreasing the need for antidepressants. This is especially useful for those looking to avoid the side-effects of antidepressant medications.
There are a variety of light therapy devices, but you must select one that can project 10,000 lux and using white-light spectrum. It should also emit no UV rays and possess a large lit surface area, so it can be easily used from anywhere in the room. To get the best results, it is recommended that the device be used in the morning.
Light therapy is often paired with crystal healing. For instance, if struggling with anxiety and fear of speaking in public sodalite could be beneficial since it has calming blue properties. If your anxiety causes you feel unmotivated Rhodochrosite is a good choice since it has been proven to boost confidence and stimulate emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. Exercise increases endorphins and reduces stress hormones, such as cortisol, and can ease anxiety symptoms. Regular exercise is essential to feel your most at your best. Even a short workout routine such as a fast walk or a short circuit training session can be beneficial.
According to a new study, patients suffering from anxiety disorders that exercised three times a weeks noticed their symptoms improving opposed to those who didn't. The study revealed that exercise can improve anxiety symptoms by enhancing the development of blood vessels in the brain and improving communication between nerve cells and synapses, particularly in the hippocampus which controls emotions as well as memory, learning, and cognitive functions.
Other options for home remedies include journaling which lets you process your thoughts and emotions in a secure environment and spending time with your pets, who are known to reduce stress levels. Another option is to try an activity that relaxes you like dancing or tai-chi, which can aid in calming the mind and alleviating anxiety.
If you experience severe anxiety and is affecting your daily routine it is advisable to speak with a professional 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 treatment right from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms typically require the help of a medical professional many of the day-to-day worries can be relieved by natural remedies. Talk to your therapist, psychiatrist or doctor to determine your treatment plan. The majority of treatment plans incorporate psychotherapy and prescription medications However, some also incorporate natural remedies.
Avoiding caffeine can help reduce anxiety-related symptoms, such as anxiety, jitters, rapid heartbeat and tense muscles. Drink herbal teas without caffeine instead, such as green tea or chamomile. This will also motivate you to drink more water, which is essential to your overall health.
Regular exercise is a great way to reduce anxiety. It has been proven to improve mental health, and even boost mood. Exercise can also help to stop the cycle of anxious thoughts and feelings by providing an opportunity to relax. It is recommended to consult your healthcare provider prior to beginning any new exercise routine especially if you're taking medications or suffer from other medical conditions.
It is also recommended to get enough sleep, since poor quality sleep is the most common cause of anxiety-related symptoms. If you are struggling with sleep issues Try a natural solution like soothing music or deep breathing exercises prior to going to going to bed. A good night's sleep can have a major impact on the symptoms of anxiety and overall wellbeing.
6. Joining a Support Group
In a support group, individuals can share their experiences and feelings about their anxiety with others 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 of the group members and understanding can help them feel less isolated and more hopeful about their recovery.
When you're looking for an organization to support you it is essential to find one run by a qualified facilitator who is qualified. The facilitator must ensure that the gathering is safe and respectful for everyone who attends. They should also give a clear outline about what's expected during the meeting. This should include a brief introduction from each member as well as a group discussion. the facilitator formally announcing the conclusion of the meeting, and the ground guidelines for keeping discussions secret.
The members of a support group could provide their expertise and suggestions about the best options for treating anxiety. They can recommend various methods of therapy, like cognitive behavioral therapy (CBT), which can help individuals develop better strategies for coping and challenge mental irrationalities that can cause anxiety. They can also advise on alternative treatments, such as mindfulness, yoga for relaxation and deep breathing exercises, which can help to reduce anxiety symptoms. They can also advise on self-care strategies like being physically active and consuming an appropriate diet.