5 Ways to Find an Anxiety Treatment at Home
Anxiety is an illness of the mind that can be debilitating but it's also highly manageable. Psychotherapy, prescription medication and natural anxiety treatment options can all be helpful.
There are many ways to treat anxiety at home, such as regular exercise and taking vitamin B12 supplements, and practicing hypnosis or meditation. These solutions at home are backed by research, and have been proven to decrease anxiety levels for a variety of people.
1. Meditation
Meditation can calm your body and mind by soothing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been proven to improve health, lower stress, and create a sense of well-being and compassion. In mindfulness meditation, you are focused on the present moment and attempt to forget about the past or worrying about the future. There are guided meditation classes online and on apps such as Peloton that make it simple to get started. It requires patience and practice to control anxiety symptoms with only a few minutes of meditation every day.
Yoga as well as deep breathing exercises and herbal teas are all natural methods to treat anxiety. Chamomile essential oils valerian, melatonin, and melatonin are all shown to have calming properties. Exercise can also reduce anxiety and improve sleep. Writing down your thoughts and emotions in a safe setting can also be beneficial. Art therapy, like painting and clay work, has been proven to reduce anxiety, and spending time with animals has also been proven to lower cortisol levels, which are linked to an increase in anxiety.
If you experience anxiety on a regular basis or is interfering with your life, speak to an expert in mental health. They can recommend cognitive behavioral therapy (CBT), exposure therapy, and other treatment options to help you overcome things or situations that can trigger anxiety.
2. Vitamin B12
Vitamin B12 is essential to make neurotransmitters. It also helps with anxiety by managing mood. Vitamin B12 is found in a variety of foods such as eggs as well as fish, meat dairy, beans, and eggs. It can also be taken as a dietary supplement.
Stress and anxiety are normal human emotions. However certain people have these feelings at a level that is life-disrupting. These issues are referred to as anxiety disorders, and they can affect everyone. These conditions can be triggered in many ways, such as by stress at work, relationships issues or financial issues.
Low levels of vitamin B12 have been linked to anxiety and depression. One study was conducted to measure vitamin B12 folate, folate and total homocysteine (tHcy), interleukin-6 (IL-6) and tumor necrosis factor-a (TNF-a), and C-reactive protein (CRP) levels in adolescents with anxiety or depression. The results revealed that each standard deviation increase in serum B12 was associated with a lower risk of severe anxiety symptoms.
Similar to this, a study where participants were given high doses of vitamin B6 over one month, they had less anxiety symptoms. Researchers attributed the decrease to a better functioning GABA, which is responsible for regulating in the brain. Nutrition-based treatments are less likely to cause side effects than medication, making them a viable option for anxiety. However it is necessary to conduct more research to discover other nutrients that help improve mental health.
3. Light Therapy
It has been demonstrated that light therapy can help with a number of mental health conditions, including seasonal affective disorders, depression and anxiety. It can be used as a supplement to psychotherapy or a treatment on its own.
When light hits your eyes, it stimulates serotonin production and has been found to improve mood and reduce symptoms of depression and anxiety. It also increases levels of energy and improve sleep habits. Light therapy can also aid in regulating the body’s circadian rhythm, which can reduce the need for antidepressants. This is particularly beneficial for those looking to avoid the negative side effects of antidepressant medication.
There are various kinds of light therapy devices, but you must select one that has the capacity to project 10,000 lux and employs a white-light spectrum. It should also not emit UV rays, and have an extensive area of light that allows it to be used from any location in the room. For best results, it is recommended that the device be utilized in the morning.
Light therapy is often paired with crystal healing. If you're experiencing anxiety or fear of public speaking, sodalite, which has soothing blue properties, can be extremely beneficial. If your anxiety makes you feel unmotivated, rhodochrosite is an excellent option as it is known to boost confidence and encourage emotional expression.
4. Exercise
Exercise is a proven anxiety treatment. Exercise increases endorphins, decreases stress hormones like cortisol and can ease anxiety symptoms. It is recommended that exercise be carried out on a regular basis to help you feel your best. Even a short workout routine like a quick walk or a quick circuit training session can be beneficial.
According to a study, those suffering from anxiety disorders who exercised for three days a week experienced improvement in their symptoms compared to those that did not. The study found that exercise improves anxiety symptoms by stimulating development of blood vessels in the brain and 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 home remedies for anxiety include journaling, which helps you process your thoughts and feelings in a secure place, and spending time with pets who are known to reduce your body's stress levels. Try a relaxing activity, such as tai-chi or dancing, to relax your mind and ease anxiety.
If your anxiety is serious and affects your daily life think about speaking with a professional like psychiatrist or therapist. You can also talk to your primary care provider or a mental health professional at K Health. We can connect you with treatment right from your phone.
5. Avoiding Caffeine
While anxiety symptoms often need the assistance by a medical professional, most day-to-day anxieties can be relieved by natural remedies. Consult your doctor, therapist, or psychiatrist to determine the best treatment plan for you. Most treatment plans include psychotherapy as well as prescription medications, but some also incorporate natural remedies.
The absence of caffeine can help reduce anxiety-related symptoms, such as anxiety, jitters, rapid heartbeat and tight muscles. Instead take herbal teas that don't contain caffeine, such as green or chamomile tea. This will also help increase your drinking of water which is essential to your health.
Regular exercise is one of the best solutions for anxiety that you can take at home as it has been shown to improve mental health and boost moods. Exercise can also help break the cycle of anxiety and thoughts by providing a healthy distraction. It's important to note that you must always consult with your physician prior to beginning a new exercise routine, particularly if you are taking any medication or if you have underlying medical conditions.
It is also recommended to get enough sleep, as poor quality sleep is the most common reason for anxiety-related symptoms. Try an alternative to a natural treatment like soothing music or deep breathing before bed if you are experiencing difficulties sleeping. A restful and peaceful night can make a huge difference to your anxiety symptoms, as well as to general health.
6. Joining a Support Group
In a supportive group members can freely share their feelings and experiences about anxiety in a safe environment. They can learn new strategies for coping and techniques from their peers, as well as learn about various health, social, or financial resources that may be available to them. The understanding and support offered by the group members can help them feel less alone and more hopeful about their recovery.
When looking for a support group it is important to choose one run by a certified facilitator. The facilitator should ensure the gathering is safe and respectful for everyone in the group. generalized anxiety disorder treatment should also provide a clear outline about what to expect during the meeting. This should include a brief introduction by each participant, a group discussion, the facilitator officially announcing the end of the meeting, and the ground rules about keeping everything discussed confidential.
The members of a support group may also provide advice and suggestions on the best options for treating anxiety. They can suggest different therapy approaches, such as cognitive behavioral therapy (CBT) which can help individuals develop better coping mechanisms and challenge unfounded beliefs that can cause anxiety. They also can offer alternative therapies like mindfulness, relaxation yoga and deep breathing exercises that can reduce anxiety symptoms. They can also recommend self-care strategies like staying physically active and maintaining healthy eating habits.