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. Prescription medication, psychotherapy and natural treatments for anxiety could all help.
There are a number of ways to manage anxiety at home, which includes routine exercise, taking vitamin B12 supplements and practicing meditation or hypnosis. 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 help relax the nervous system, allowing it to relax your body and mind. It is practiced by Buddhists, Hindus and Zen/Chan. It has been demonstrated to improve health and reduce stress. It also helps to develop an overall sense of well-being and compassion. In mindfulness meditation, you strive to focus on the moment and stop worrying about the past. There are guided meditation classes online or on apps such as Peloton. A few minutes a day can ease anxiety symptoms, but it requires practice and patience.
Yoga as well as deep breathing exercises and herbal teas are all natural methods to manage anxiety. Chamomile essential oils valerian, melatonin, and melatonin have been demonstrated to provide soothing properties. Exercise can also reduce anxiety and help improve sleep. Writing about your feelings and sharing them in a safe environment can be beneficial. Art therapy, such as painting and claywork, has been proven to reduce anxiety. Also, the time spent with animals has also been proven to lower cortisol levels. These are related to an increase in anxiety.
Speak to a mental health professional if you suffer from anxiety throughout the day or if it affects your daily life. They can recommend treatment options which include cognitive behavioral therapy (CBT) and exposure therapy to help you overcome the things or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is required to make neurotransmitters. It can also help with anxiety by regulating mood. Vitamin B12 is found in a variety of food items, including eggs, meat, fish dairy, beans, and other foods. It can also be used as a nutritional supplement.
Stress and anxiety are normal human emotions, however certain people experience life-altering levels of these feelings on a regular basis. These conditions are called anxiety disorders and can be affecting any person. These conditions can be caused by a variety of ways, including work pressures, relationship issues or financial worries.
Low levels of vitamin B12 have been associated with depression and anxiety. In one study the vitamin B12 folate, vitamin B12 and total homocysteine levels were measured in adolescents suffering from anxiety and depression. herbal treatment for anxiety showed that every standard deviation increase in serum B12 was associated to lower risk of suffering from severe anxiety symptoms.
In a similar study, people who received high doses vitamin B6 for a period of a month had less anxiety symptoms. Researchers attribute the decrease in anxiety symptoms to an improved functioning of GABA which is responsible for blocking the brain. Nutrition-based interventions have the added benefit of having fewer side effects than medications, so they could be an effective alternative to antidepressants for anxiety. Further research is required to determine other nutrients that enhance mental health.
3. Light Therapy
It has been demonstrated that light therapy can aid with a variety of mental health problems, including seasonal affective disorders, depression, and anxieties. It can be used in combination with psychotherapy, or on its on its own.
When light hits your eyes, it triggers the production of serotonin and has been proven to improve mood and reduce symptoms of depression and anxiety. It also increases the level of energy and improve sleep patterns. In addition to boosting serotonin light therapy, it can also help regulate the body's circadian rhythm and reduce the need for antidepressants. This is particularly beneficial for those looking to stay clear of the adverse effects of antidepressant medication.
There are various kinds of light therapy devices, but you must select one that can project 10,000 lux and employs white-light spectrum. It must not emit UV rays and also have a large area of illumination to be able to be used from any part of the room. For the best results, it is recommended that your light therapy device be used in the morning.
Crystal healing is often accompanied with light therapy. If you're experiencing anxiety or fear of speaking sodalite, which has soothing blue properties, can be extremely helpful. Rhodochrosite is a great way to calm down if your anxiety makes you angry. It's also believed to increase confidence and encourage emotions.
4. Exercise
As you've likely heard that exercise is a great natural treatment for anxiety. It boosts endorphins and reduces cortisol and stress hormones making it a powerful tool to ease anxiety symptoms. Regular exercise is essential 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 significant impact.
According to a new study, people with anxiety disorders that exercised for three days a week experienced improvement in their symptoms compared to those that did not. The researchers found that exercise improves anxiety symptoms by stimulating the formation of blood vessels in the brain and enhancing communication between nerve cells and synapses, specifically in the hippocampus, which regulates emotions, memory, learning and cognitive functions.
Other methods at home include journaling that lets you manage your thoughts and emotions in a safe space, and spending time with pets, who are known for their ability to reduce stress levels. Try a relaxing exercise such as tai chi or dancing, to calm your mind and ease anxiety.
If your anxiety is serious and it is affecting your daily routine you should talk to professionals such as psychiatrist or therapist. You can also consult your primary care provider or a mental health specialist at K Health. We can connect you with treatment right from your phone.
5. Avoiding Caffeine
Natural remedies can help ease anxiety symptoms. While some anxiety symptoms require the help by a medical professional to treat, other anxiety symptoms are treated with a natural remedy. Talk to your psychiatrist, doctor or therapist to determine what your treatment plan will include. Most treatment plans include psychotherapy as well as prescription medications However, some also incorporate natural remedies.
The absence of caffeine can help reduce anxiety-related symptoms, such as jitters, a rapid heartbeat and tight muscles. Drink herbal teas that are caffeine-free 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 second one of the most effective home treatments for anxiety as it has been shown to improve mental health and boost moods. Exercise can also break the cycle of anxiety and thoughts by providing a healthy distraction. It's important to note that you should always consult your doctor prior to beginning a new exercise routine, especially if you're taking any medication or if you have any underlying medical ailments.
It is also essential to get enough rest because anxiety symptoms are typically caused by sleep issues. If you are struggling with sleep issues, try a natural remedy like soothing music or deep breathing exercises before bed. A good night's sleep can have a major impact on your anxiety symptoms and overall health.
6. Joining a Support Group
In a support group, individuals can talk about their experiences and feelings about their anxiety with other people in a safe and secure setting. They can learn new coping strategies and techniques from their peers and also learn about the various social, health, or financial resources that could be available to them. The group members' support and understanding can help people feel less lonely and more optimistic about their recovery.
It's important to look for a support group run by a certified facilitator when looking for one. The facilitator is accountable to ensure that the meeting is respectful and safe for all participants. Additionally, they must give an exact outline of what's expected from the meeting. This should include an introduction by every participant, a discussion in the group followed by the facilitator's formal declaration of the end of the session and the rules of confidentiality.
Support groups can also share their knowledge and make suggestions on the best ways to treat anxiety. They can also suggest different methods of therapy, including cognitive behavioral treatment (CBT) which can teach individuals healthier ways of coping and challenge the irrational beliefs that contribute to anxiety. They may also suggest alternative therapies like mindfulness, yoga for relaxation and deep breathing exercises that could help to reduce anxiety symptoms. They can also suggest self-care methods, such as sustaining a healthy diet and staying physically active.