5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health condition however it is largely treatable. Psychotherapy, prescription medication and natural treatments for anxiety may all help.
There are a number of methods to treat anxiety at home, such as routine exercise, supplementing vitamin B12 with supplements and practicing meditation or hypnosis. These remedies for anxiety at home are supported by research and have shown to decrease anxious feelings in a variety of people.
1. Meditation
Meditation helps 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, reduce stress, and promote feelings of well-being and compassion. When you practice mindfulness meditation, you concentrate on the present moment and strive to stop thinking about the past or worrying about the future. You can find guided meditation classes on the internet and through apps such as Peloton that make it simple to get started. A few minutes a day can help you manage anxiety symptoms, but it requires practice and perseverance.
Other natural remedies for anxiety include yoga and deep breathing exercises, as well as herbal teas. Chamomile essential oils valerian, melatonin, and melatonin are all proven to have relaxing properties. Exercise can help reduce anxiety and improve sleep. Journaling about feelings and expressing them in a secure space can be beneficial. Art therapy, including painting and claywork, has been linked to reducing anxiety. Also, the time spent with animals has been shown to decrease cortisol levels, which can be associated with an increase in anxiety.
If you are experiencing anxiety on a regular basis or it is affecting your daily life, consult a mental health professional. They can suggest cognitive behavior therapy (CBT) as well as exposure therapy, and other treatment options to help you overcome issues or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It can also help with anxiety symptoms by controlling mood. Vitamin B12 is found in a variety of foods, including dairy products and eggs. It can also be taken as a supplement to your diet.
Stress and anxiety are typical human emotions. However holistic treatment for anxiety have these feelings at a level that causes life-altering disruption. These conditions are known as anxiety disorders and can be affecting everyone. They can be triggered by a variety of causes like stress at work or relationship issues, or financial concerns.
Low levels of vitamin B12 have been linked to anxiety and depression. In one study in one study, vitamin B12 folate, vitamin B12 and homocysteine total levels were assessed in adolescents suffering from anxiety and depression. The results indicated that each per-standard deviation increase in serum vitamin B12 was associated with a decreased chance of having 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 have attributed the decrease in anxiety symptoms to an improved functioning of GABA which is responsible for reducing the activity of the brain. Nutrition-based interventions are less likely to cause adverse effects than medications, making them a viable option for anxiety. However, more research is needed in order to identify other nutrients that can improve mental health.
3. Light Therapy
It has been proven that light therapy can assist with a variety of mental health problems, including depression, seasonal affective disorders and anxiety. It can be used in conjunction to psychotherapy, or as an alternative treatment on its own.
When light hits your eyes, it triggers serotonin production and has been found to improve mood and reduce symptoms of depression and anxiety. It also helps improve sleep and increase energy levels. In addition, it can boost serotonin levels light therapy can also aid in regulating the body's circadian rhythm, and reduce the need for antidepressant medications. This is particularly beneficial for those who want to avoid the negative side effects of antidepressant medication.
There are a variety of light therapy devices. Choose one that can project 10,000 lux, and that makes use of white light as a spectrum. It should also not emit UV rays and possess a large lit surface area, so it can be used from any location in the room. For best results it is recommended that the device be used in the morning.
Crystal healing is usually accompanied by light therapy. For instance, if having anxiety and fear of public speaking sodalite could be beneficial because it has soothing blue properties. Rhodochrosite can help you settle down if anxiety makes you irritable. It is also known to boost confidence and stimulate emotions.
4. Exercise
As you've likely heard, exercise is an excellent natural anxiety treatment. It increases endorphins and lowers 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 such as a vigorous walk or a quick circuit-training session can make a significant difference.
According to a new study, patients suffering from anxiety disorders that exercised three times per week noticed their symptoms improving compared to those that didn't. The study revealed that exercise can improve anxiety symptoms by stimulating development of blood vessels in the brain and enhancing communication between nerve cells and synapses, specifically in the hippocampus which regulates emotions as well as memory, learning, and cognitive functions.
Other home remedies include journaling, which lets you manage your thoughts and emotions in a safe environment, and spending time with pets, which are known for reducing stress levels. Another option is to try a relaxation activity like dancing or tai chi which can be helpful in relaxing the mind and relieving anxiety.
If you are suffering from anxiety that is extreme and is affecting your daily life, consider speaking to professionals such as psychiatrist or therapist. You can also ask your primary care physician or a mental health specialist at K Health. Getting help doesn't have to be difficult, we can connect you with care via your phone.
5. Avoiding Caffeine
Natural remedies can help ease anxiety symptoms. While some anxiety-related symptoms require the help of a medical professional to treat, other anxiety symptoms can be treated by a natural remedy. Talk to your doctor, therapist, or psychiatrist to determine the best treatment plan for you. Most treatment plans incorporate psychotherapy and prescription medications, but some incorporate natural remedies.
Eliminating caffeine can help lower anxiety-related symptoms such as anxiety, jitters, rapid heartbeat and tight muscles. Drink herbal teas that are caffeine-free instead, such as green tea or chamomile. This will also encourage you to drink more water, which is essential to your overall health.
Regular exercise is another one of the most effective solutions for anxiety that you can take at home, as it has been shown to increase mental health and boost moods. Exercise can also break the cycle of anxiety and thoughts by providing a healthy distraction. Always consult with your healthcare provider prior to starting any new exercise routine, especially if you are taking medication or suffer from underlying medical issues.
It is also crucial to get enough rest as anxiety symptoms are often caused by sleep issues. If you're experiencing sleep issues Try a natural solution like soothing music or deep breathing exercises prior to going to bed. A restful night's sleep can have a significant impact on your anxiety symptoms and overall health.
6. Joining a Support Group
In a supportive group, people can openly share their feelings and experiences regarding anxiety in a safe setting. They can learn from their peers about new strategies and methods for dealing with anxiety and learn about the different financial, health, or social resources that are available to them. The assistance and understanding offered by the group members can help them feel less alone and more confident about their recovery.
It is important to choose a support group directed by a qualified facilitator when searching for one. The facilitator is accountable to ensure that the meeting is safe and respectful for all participants, and they must give a clear outline of what to expect from the session. This should include a short introduction from each participant and a discussion with the group, the facilitator officially announcing the conclusion of the meeting, and the ground rules about keeping everything discussed confidential.
The members of a support group could also offer their expertise and suggestions about the best options for treating anxiety. They can also suggest different therapies, such as cognitive behavioral therapy (CBT) which can teach individuals better ways to cope and challenge the irrational beliefs that contribute to anxiety. They can also provide advice on alternative treatments like mindfulness, yoga for relaxation, and deep breathing exercises which can help to reduce anxiety symptoms. They can also advise on self-care techniques, like keeping active and eating healthy eating habits.