5 Ways to Find an Anxiety Treatment at Home
Anxiety is an extremely serious mental illness that can be debilitating but it's highly treatable. Psychotherapy, prescription medications, and natural anxiety treatments can all help.
There are many ways to treat anxiety at home, including regular exercise and taking vitamin B12 supplements, and practicing hypnosis or meditation. These home remedies for anxiety are backed by research and have been proven to decrease anxious feelings for many people.
1. Meditation
Meditation calms your body and mind by relaxing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been proven to improve health, decrease stress, and promote an overall sense of wellbeing and compassion. During mindfulness meditation you try to concentrate on the present moment and not worry about the past. You can find guided mediation classes online or through apps like 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 combat anxiety. The essential oils of chamomile valerian, melatonin and melatonin have been proven to provide relaxing properties. Exercise can reduce anxiety and improve sleep. Writing down your thoughts and feelings in a secure environment can be beneficial. Art therapy such as clay work and painting has been proven to reduce anxiety. Spending time with animals can also reduce cortisol levels which is associated with anxiety.
Consult a mental health professional if you experience anxiety throughout the day or if it affects your life. They can suggest cognitive behavior therapy (CBT) as well as exposure therapy as well as other treatment options to help you overcome issues or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It also helps with anxiety by controlling mood. Vitamin B12 is found in a variety of food items such as dairy products and eggs. It is also taken as a nutritional supplement.
Stress and anxiety are normal human emotions, but some people experience life-disrupting levels of these emotions regularly. These conditions are known as anxiety disorders and can affect anyone. They can be triggered by a variety of causes such as stress at work and relationship issues, as well as financial concerns.
Studies have shown that anxiety and depression are associated with low levels of vitamin B12 in the body. In Iam Psychiatry , vitamin B12 folate, vitamin B12, and homocysteine levels were analyzed in adolescents with depression and anxiety. The results revealed that each standard deviation increase in serum B12 was related to a lower risk of severe anxiety symptoms.
Similarly, a study that involved participants receiving high doses of vitamin B6 over one month, they experienced reduced anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to an improved functioning of GABA which is responsible for reducing the activity of the brain. The nutritional interventions are less likely to trigger side effects than medications, making them a viable alternative for anxiety. More research is required to identify other nutrients which enhance mental health.
3. Light Therapy
It has been proven that light therapy can assist with a number of mental health conditions that include depression, seasonal affective disorders and anxiety. It can be used in conjunction to psychotherapy or a treatment on its own.
When the light enters your eyes, it triggers serotonin production, which has been found to improve mood and reduce symptoms of anxiety and depression. It also increases levels of energy and improve sleep patterns. In addition, it can boost serotonin levels, light therapy can help regulate the body's circadian rhythm, and reduce the need for antidepressants. This can be especially helpful for those looking to avoid the side negative effects of antidepressant medications.
There are various kinds of light therapy devices however, you should select one that is capable of projecting 10,000 lux and employs white-light spectrum. It should not emit UV rays and also have a large area of illumination to be able to be used from anywhere within the room. It is recommended to utilize your light therapy device in the morning to get the best results.
Crystal healing is often combined by light therapy. If you are experiencing anxiety or fear of speaking, sodalite, which has soothing blue properties, can be extremely beneficial. If your anxiety causes you feel irritable, rhodochrosite is an excellent choice since it has been proven to boost confidence and encourage emotional expression.
4. Exercise
Exercise is a natural anxiety treatment. Exercise increases endorphins, decreases stress hormones like cortisol and can ease anxiety symptoms. Exercise should be done regularly to feel your best. Even a brief workout routine like a quick walk or a short circuit training session, can make a difference.
A new study found that those suffering from anxiety disorders who worked out three times per week noticed their symptoms improve in comparison to those who didn't exercise. Researchers found that exercise improved anxiety symptoms by stimulating blood vessels in the brain and improving communication between nerve cells synapses and the hippocampus. The hippocampus controls emotions as well as memory and cognitive functions.
Other methods at home include journaling which allows you to process your thoughts and feelings in a safe environment, and spending time with your pets, which are known for their ability to reduce stress levels. Try a relaxation exercise such as tai chi or dancing, to calm the mind and decrease anxiety.
If you experience severe anxiety and is affecting your daily routine, you may want consult with a professional like a therapist or psychiatrist. You can also speak to your primary care doctor or a mental health specialist at K Health. We can connect you to 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 by a natural remedy. Consult your therapist, psychiatrist or doctor to determine the best treatment plan for you. The majority of treatment plans contain psychotherapy and prescription drugs, but some incorporate natural remedies.
Avoiding caffeine is an effective way to lower the frequency of anxiety-related symptoms like rapid heartbeat, tense muscles, and jitters. Instead drinking herbal teas that do not contain caffeine, such as green or chamomile tea. This will also help you to drink more water, which is vital to your overall health.
Regular exercise is one of the best home treatments for anxiety as it has been proven to improve mental health and boost moods. Exercise can also help to stop the cycle of anxious thoughts and feelings by providing an opportunity to relax. It's important to remember that you must always consult with your physician before beginning a new workout routine, particularly if you are taking any medications or if you suffer from underlying medical ailments.
It is also essential to get enough quality sleep because anxiety symptoms are typically caused by sleep issues. Try an organic remedy like soothing music or deep breathing before going to bed if you are experiencing sleep problems. A good night's rest can have a profound impact on the symptoms of anxiety and overall wellbeing.
6. Joining a Support Group
In a support group, people can discuss their experiences and thoughts about their anxiety with others in a safe and secure setting. They can learn new strategies for coping and strategies from their peers, and also gain knowledge about various health, social, or financial resources that may be available to them. The group members' support and understanding can assist them to feel less alone, and more hopeful for their recovery.
If you are looking for an organization to support you it is important to choose one run by a qualified facilitator. The facilitator should ensure that the group 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 should announce the conclusion of the meeting, and ground rules for keeping all discussions secret.
The members of a support group may also provide advice and suggestions about the best treatments for anxiety. They can also suggest alternative therapies, such as cognitive behavioral therapy (CBT) which can help individuals develop better ways to cope and challenge the irrational beliefs that can cause anxiety. They also can offer alternative therapies like relaxation yoga, mindfulness, and deep breathing exercises that could help to reduce anxiety symptoms. They can also offer self-care techniques, such as following the right diet and being physically active.