5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health condition however, it is treatable. Prescription medication, psychotherapy and natural anxiety treatments could all help.
There are many ways to treat anxiety at your home, including regular exercise, taking vitamin supplements B12 and hypnosis meditation. These remedies for anxiety at home are backed by research and have been proven to decrease anxiety in a variety of people.
1. Meditation
Meditation calms your body and mind by soothing the nervous system. It is practiced by Buddhists, Hindus as well as Zen/Chan. It has demonstrated to improve health and reduce stress. natural ways to treat anxiety helps to develop an overall sense of well-being and compassion. In mindfulness meditation, you strive to concentrate on the present moment and stop worrying about the past. There are guided meditation classes online or on apps such as Peloton. It requires patience and practice to control anxiety symptoms with only a few minutes of meditation a day.
Other natural treatments for anxiety include yoga and deep breathing exercises, as well as herbal teas. Chamomile, valerian and melatonin are all known for their calming properties, as well as peppermint and lavender essential oils can also prove helpful. Exercise can reduce anxiety and improve sleep. Writing about your feelings and sharing them in a safe space can also have a positive impact. Art therapy, such as clay work and painting has been proven to reduce anxiety. Spending time with animals can reduce cortisol levels which is associated with anxiety.
If you're experiencing anxiety on a daily basis or it is interfering with your life, talk to an expert in mental health. They can recommend cognitive behavioral therapy (CBT), exposure therapy and other treatments to help you overcome problems or situations that trigger anxiety.
2. Vitamin B12
Vitamin B12 is required for the production of neurotransmitters. It can also aid in reducing anxiety symptoms by managing mood. Vitamin B12 is found in a variety of food items including dairy products and eggs. It is a supplement as well.
Stress and anxiety are normal human emotions, but some people experience life-altering levels of these feelings frequently. These conditions are known as anxiety disorders and can affect any person. They can be caused by a number of factors like stress at work or relationship issues, or financial concerns.
Low levels of vitamin B12 have been linked to anxiety and depression. One study examined vitamin B12 folate, folate, total homocysteine (tHcy) as well as interleukin-6 (IL-6) as well as tumor necrosis factor-a (TNF-a) and C-reactive protein (CRP) levels in adolescents with depression or anxiety. The results showed that each per-standard deviation increase in the levels of serum vitamin B12 was linked to a lower likelihood of experiencing severe anxiety symptoms.
In a study similar to this, 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 inhibition in the brain. Nutrition-based interventions have the added benefit of producing fewer side effects than medication, so they could be a viable alternative to antidepressants for anxiety. More research is needed to identify other nutrients which enhance 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 depression, and anxiety. It can be utilized in combination with psychotherapy or on its on its own.
When light hits your eyes, it stimulates serotonin production and has been proven to boost mood and reduce symptoms of anxiety and depression. It also helps enhance sleep and boost energy levels. In addition, it can boost serotonin levels light therapy, it can also aid in regulating the body's circadian rhythm and reduce the need for antidepressant medications. This is particularly beneficial for those who wish to avoid the side negative effects of antidepressant medications.
There are numerous light therapy devices. Choose one that can produce 10,000 lux, and utilizes white light as a spectrum. It should not emit UV rays, and have a large surface that is illuminated so that it can be used from any part of the room. It is recommended that you use your device for light therapy in the morning to get the best results.
Crystal healing is often accompanied by light therapy. For example, if you're experiencing anxiety and fear of public speaking sodalite could be beneficial because it has soothing blue properties. Rhodochrosite can help you calm down if anxiety makes you feel angry. It's also believed to boost confidence and stimulate emotional expression.
4. Exercise
As you've likely heard that exercise is a great natural anxiety treatment. It increases endorphins and lowers stress hormones like cortisol which makes it a fantastic tool to help relieve anxiety symptoms. Regular exercise is essential to feel at your best. Even a short exercise routine like a quick walk or a short circuit training session, can make a big impact.
A new study has found that people suffering from anxiety disorders who exercised three times per week noticed their symptoms improve as compared to those who didn't work out. The researchers found that exercise can improve anxiety symptoms by enhancing the development of blood vessels in the brain and improving the communication between nerve cells as well as synapses, specifically in the hippocampus, which regulates emotions memory, learning, and cognitive functions.
Other options for reducing anxiety at home include journaling, which can help you organize your thoughts and feelings in a safe space, and spending time with pets that have been proven to reduce the body's stress levels. Try a relaxing activity like tai-chi or dancing, to calm the mind and decrease anxiety.
If your anxiety is serious and it is affecting your daily routine, consider speaking to professionals such as a therapist or psychiatrist. You can also ask your primary care doctor or a mental health specialist at K Health. Help doesn't have to be complicated. We can connect you with care directly from your phone.
5. Avoiding Caffeine
Natural remedies can help alleviate anxiety symptoms. While some anxiety-related symptoms require the assistance of a medical professional for treat, other anxiety symptoms are treated with the use of a natural remedy. Consult your doctor, therapist or psychiatrist to determine your treatment plan. The majority of treatment plans contain prescription medications and psychotherapy Some also incorporate natural remedies.
Avoidance of caffeine is an excellent way to decrease the frequency of anxiety-related symptoms, such as fast heartbeat, tight muscles and nervousness. Try to drink herbal teas without caffeine instead, such as green tea or chamomile. This will also increase your water consumption which is vital to your health.
Regular exercise is one of the best solutions for anxiety that you can take at home as it has been proven to increase mental health and boost moods. Exercise can also help break the cycle of anxiety and thoughts by providing a healthy distractor. It is recommended to consult your physician prior to starting any new exercise routine particularly if you are taking medications or have underlying medical issues.
It is also recommended to get enough rest, as poor quality sleep is a common cause of anxiety symptoms. If you're struggling with sleep problems, try a natural remedy like soothing music or deep breathing exercises prior to going to going to bed. A restful night can make a huge improvement in your anxiety symptoms as well as general health.
6. Joining a Support Group
In a group that is supportive, people can openly share their feelings and experiences regarding anxiety in a safe environment. They can learn from their peers about new strategies and methods for dealing with anxiety and learn about the different health, financial, or social resources available to them. The group's support and understanding can help people feel less lonely, and more hopeful for their recovery.
It's important to look for a support group that is led by a qualified facilitator when searching for one. The facilitator should ensure that the meeting is safe and respectful for everyone who attends. They should also give an outline of what to expect during the meeting. This should include an introduction by every participant, a group discussion, the facilitator formally declaring the end of the session and the ground rules for confidentiality.
Support groups are also able to share their expertise and offer suggestions on the best ways to treat anxiety. They can also suggest alternative therapies, such as cognitive behavioral treatment (CBT) which can help individuals learn healthier ways of coping and challenge irrational belief systems that cause anxiety. They can also offer advice on alternative therapies like mindfulness, yoga for relaxation and deep breathing exercises, which can help to reduce anxiety symptoms. They can also offer self-care techniques, such as following a healthy diet and staying physically active.