5 Ways to Find an Anxiety Treatment at Home
Anxiety is an extremely serious mental illness that can be debilitating, however, it is highly manageable. Prescription medication, psychotherapy and natural treatments for anxiety may all help.
There are a variety of methods to treat anxiety at home, which includes regular exercise and taking vitamin B12 supplements, and practicing meditation or hypnosis. These remedies for anxiety at home are supported by research and have proven to reduce anxiety for many people.
1. Meditation
Meditation soothes the nervous system to calm your body and mind. It is used by Buddhists, Hindus and Zen/Chan. It has been demonstrated to improve health and decrease stress. It also promotes an overall sense of well-being and compassion. When you practice mindfulness meditation, you attempt to be present in the moment and not worry about the past. You can find guided meditation classes on the internet and through apps such as Peloton that make it easy to get started. It requires patience and practice to reduce anxiety symptoms by taking just a few minutes of mindfulness a day.
Other natural treatments for anxiety include yoga, deep breathing exercises and herbal teas. Chamomile, valerian and melatonin are all known to have calming effects, while lavender and peppermint essential oils can also prove helpful. Exercise can reduce anxiety and enhance sleep. Journaling and expressing feelings in a secure environment can be beneficial. Art therapy, including painting and clay work, has been proven to reduce anxiety. Also, spending time with animals has been shown to decrease cortisol levels. These are related to an increase in anxiety.
If you experience anxiety on a regular basis or it is affecting your daily life, consult a mental health professional. They can recommend treatment options that include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the things or situations that trigger your anxiety.
2. Vitamin B12
Vitamin B12 is necessary for the production of neurotransmitters. It also aids in the regulation of mood, which can assist with anxiety symptoms. Vitamin B12 can be found in a variety of foods including dairy products and eggs. It can also be taken as a nutritional supplement.
Stress and anxiety are typical human emotions. However certain people experience these feelings at a level that is life-disrupting. These conditions are known as anxiety disorders and can be affecting everyone. These conditions can be triggered in a variety of ways, such as by tensions at work, issues with relationships or financial worries.
Studies have shown that anxiety and depression are associated with low levels of vitamin B12 in the body. One study examined vitamin B12 folate, folate and total homocysteine (tHcy) interleukin-6 (IL-6) as well as tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents who suffer from depression or anxiety. The results showed that every standard deviation increase in serum B12 was associated to lower risk of suffering from severe anxiety symptoms.
In meds to treat anxiety to this, those who received high doses of 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 regulating in the brain. Nutrition-based interventions are less likely to cause adverse effects than medications, making them a viable option for anxiety. However there is a need for more research in order to identify other nutrients that improve mental health.
3. Light Therapy
It has been proven that light therapy can assist with a variety of mental health issues such as seasonal affective disorders, depression and anxiety. It can be used in conjunction with psychotherapy or on its own.
When light hits your eyes, it triggers serotonin production, which has been found to improve mood and decrease symptoms of depression and anxiety. It can also improve sleep and boost energy levels. Light therapy can also aid in regulating the body's circadian rhythm, decreasing the need for antidepressant medication. This can be especially helpful for those looking to stay clear of the adverse negative effects of antidepressant medications.
There are different types of light therapy devices however, you should select one that can project 10,000 lux and employs a white-light spectrum. It should also not emit UV rays, and have a large lit surface area which means it can be used from any place in the room. For best results, it is recommended that your light therapy device be utilized in the morning.
Light therapy is often combined with crystal healing. If you are experiencing anxiety or fear of speaking, sodalite, with its soothing blue properties, is beneficial. Rhodochrosite can help you settle down if your anxiety is making you feel angry. It is also known to increase confidence and encourage emotions.
4. Exercise
Exercise is a natural anxiety treatment. It increases endorphins and lowers stress hormones like cortisol which makes it a fantastic tool to ease anxiety symptoms. Exercise should be done regularly to feel at your most at your best. Even a brief exercise routine like a quick walk or a quick circuit-training session can make a huge difference.
A new study found that people with anxiety disorders who exercised three times per week noticed their symptoms improve compared to those who didn't exercise. The study revealed 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, particularly in the hippocampus, which is responsible for emotions memory, learning, and cognitive functions.
Other remedies at home for anxiety include journaling, which helps you process your thoughts and feelings in a secure place, and spending time with pets that have been proven to reduce the body's stress levels. Another option is to consider an activity that relaxes you, such as dancing or tai chi which can be helpful in calming the mind and alleviating anxiety.
If you are suffering from severe anxiety and it is affecting your everyday life you might want consult with a professional like a therapist or psychiatrist. You can also consult your primary care provider or a mental specialist at K Health. Assistance doesn't need to be difficult, we can connect you to help right from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the help by a medical professional, many of the day-to-day worries can be cured with natural remedies. Consult your doctor, therapist or psychiatrist 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 excellent way to decrease the frequency of anxiety-related symptoms, including rapid heartbeat, tense muscles, and jitters. Instead drinking herbal teas that don't contain caffeine, such as green or chamomile tea. This will also increase your drinking of water which is essential for your health.
Regular exercise is a second one of the best home treatments for anxiety because it has been proven to increase mental health and boost moods. Exercise can also help stop the cycle of anxiety-related thoughts and emotions by offering a healthy distraction. Always consult with your healthcare provider prior to starting any new exercise routine particularly if you are taking medication or suffer from underlying medical issues.
It is also recommended that you get enough sleep, since poor quality sleep is the most common cause of anxiety symptoms. If you're experiencing sleep issues, try a natural remedy like relaxing music or deep breathing exercises prior to going to you go to bed. A good night's rest can make a significant improvement in your anxiety symptoms as well as your overall health.
6. Joining a Support Group
In a supportive group, people can openly talk about their feelings and experiences about anxiety in a safe environment. They can learn new coping strategies and strategies from their peers, and also learn about various health, social, or financial resources that might be available to them. The assistance and understanding offered by the group members can make them feel less lonely and more optimistic about their recovery.
It is essential to find a support group led by a qualified facilitator when you are looking for one. The facilitator should ensure the group is safe and respectful for all participants. They should also provide an outline of what to expect during the session. This should include an introduction by every participant, a group discussion, the facilitator formally declaring the session's conclusion and the rules of confidentiality.
The members of a support group could provide their expertise and suggestions for the best options for treating anxiety. They can recommend various therapies, including cognitive behavioral therapy (CBT) that can help individuals develop healthier coping mechanisms and challenge mental irrationalities that can cause anxiety. They can also advise on alternative therapies, such as mindfulness, relaxation yoga, and deep breathing exercises, which may help ease anxiety symptoms. They can also recommend self-care methods, such as sustaining a healthy diet and staying physically active.