5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a debilitating mental health condition, but it is highly treatable. Psychotherapy, prescription medication and natural treatments for anxiety may all help.
There are many ways to treat anxiety at home, such as regular exercise, taking vitamin supplements B12 and hypnosis, or meditation. These home remedies are backed up by research, and have been shown to decrease anxiety levels among many people.
1. Meditation
Meditation can help relax the nervous system, allowing it to relax your body and mind. It is practiced in Hindu, Buddhist, and Zen/Chan practices and has been proven to improve health, decrease stress, and promote an overall sense of wellbeing and compassion. In mindfulness meditation, you strive to focus on the moment and not be distracted by the past. You can find guided meditation classes online or on apps such as Peloton. It requires patience and persistence to manage anxiety symptoms with a few minutes of meditation every day.
Other natural treatments for anxiety include yoga and deep breathing exercises, as well as herbal teas. Essential oils of chamomile, valerian, and melatonin have all been shown to provide soothing properties. Exercise can reduce anxiety and improve your sleep. Writing down your thoughts and feelings in a secure environment can be beneficial. Art therapy such as clay work and painting has been shown to reduce anxiety. Spending time with animals can help to lower cortisol, which is linked to anxiety.
If you experience anxiety on a daily basis or it is interfering with your life, talk to a mental health professional. They can recommend cognitive behavioral therapy (CBT), exposure therapy as well as other treatment options to help you overcome things or situations that can trigger anxiety.
2. Vitamin B12
Vitamin B12 is required to create neurotransmitters. It can also help with anxiety-related symptoms by controlling mood. Vitamin B12 is found in many foods such as eggs as well as fish, meat, dairy, and beans. It can also be used as a nutritional supplement.
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 be affecting anyone. social anxiety treatment can be triggered by a number of factors like stress at work or relationship issues, or financial concerns.
Studies have revealed that depression and anxiety are related to low levels of vitamin B12 in the body. One study examined 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 indicated that each per-standard deviation increase in the levels of serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.
Similarly, a study in which participants were given high doses of vitamin B6 for months showed that they experienced reduced anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to improved functioning of GABA which is responsible for blocking the brain. Nutrition-based treatments have the added benefit of producing fewer side negative effects than medications, which means they could be an effective alternative to antidepressants for anxiety. More research is needed to identify other nutrients which can improve mental health.
3. Light Therapy
Light therapy has been shown to help with a variety of mental health problems, including seasonal affective disorder, depression, and anxiety. It can be utilized in combination with psychotherapy or on its own.
When the light enters your eyes, it triggers serotonin production and has been proven to boost 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 aid in regulating the body's circadian rhythm, and reduce the need for antidepressants. This can be especially helpful for those who want to avoid the negative side effects of antidepressant drugs.
There are a variety of devices for light therapy. Choose one that can project 10,000 lux, and utilizes white light in a spectrum. It should not emit UV rays, and have an extensive area of light that allows it to be used from any location in the room. It is recommended that you utilize your light therapy device in the morning for optimal results.
Crystal healing is usually accompanied by light therapy. If you are experiencing anxiety or fear of speaking, sodalite, with its soothing blue properties, is 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
Exercise is a proven anxiety treatment. Exercise increases endorphins and reduces stress hormones such as cortisol and can ease anxiety symptoms. Exercise should be done regularly to ensure you feel your most at your best. Even a quick workout such as a fast walk or a short training session can have a positive impact.
A new study found that people with anxiety disorders who worked out three times a week saw their symptoms improve as compared to those who did not exercise. The study found that exercise improves anxiety symptoms by stimulating the formation of blood vessels in the brain and enhancing the communication between nerve cells and synapses, particularly in the hippocampus, which regulates emotions, memory, learning and cognitive functions.
Other home remedies for anxiety include journaling, which helps you organize your thoughts and feelings in a safe place, and spending time with pets that are known to lower the body's stress levels. Try a relaxing activity like tai-chi or dancing, to relax the mind and decrease anxiety.
If you are suffering from anxiety that is extreme and is affecting your daily life think about speaking with an expert such as a therapist or psychiatrist. You can also consult your primary care doctor, or a mental health professional at K Health. We can connect you to health care via your phone.
5. Avoiding Caffeine
Natural remedies can help alleviate anxiety symptoms. While some anxiety-related symptoms require the help of a medical professional for treat, other anxiety symptoms can be treated by the use of a natural remedy. Consult with your psychiatrist, doctor or therapist to determine the treatment plan you'll include. The majority of treatment plans include psychotherapy and prescription medication, but some also incorporate natural remedies.
Avoidance of caffeine is a great way to reduce the occurrence of anxiety-related symptoms like fast heartbeat, tight muscles, and nervousness. Drink herbal teas that are caffeine-free instead, such as chamomile or green tea. This will also encourage more water consumption which is vital for your health.
Regular exercise can also be an excellent way to decrease anxiety. It has been proven that exercise can boost mental health and can even improve mood. Exercise can also help break the cycle of anxiety and thoughts by providing a healthy distraction. Always consult with your physician prior to starting a new exercise routine particularly if you are taking medications or suffer from other medical conditions.
It is also recommended that you get enough rest, as poor quality sleep is the most common cause of anxiety symptoms. If you're struggling with sleep problems, try a natural remedy such as relaxing music or deep breathing exercises before you go to bed. A restful night's sleep can have a significant impact on your anxiety symptoms and your overall wellbeing.
6. Joining a Support Group
In a group that is supportive members can freely talk about their feelings and experiences regarding anxiety in a safe environment. They can learn new coping strategies and techniques from their peers as well as learn about the various social, health, or financial resources that could be available to them. The understanding and support offered by the group members can make them feel less lonely and more optimistic about their recovery.
It is important to choose a support group that is directed by a qualified facilitator when looking for one. The facilitator should ensure that the gathering is safe and respectful for everyone in the group. They should also provide a clear outline about what's expected during the session. This should include a brief introduction from every participant, a group discussion and the facilitator officially declaring the session's conclusion and the rules of confidentiality.
Support groups can also share their expertise and make suggestions on the best ways to treat anxiety. They can also suggest different therapies, such as cognitive behavioral treatment (CBT) which can help individuals learn healthier coping methods and challenge irrational beliefs that can cause anxiety. They can also offer alternative treatments such as relaxation yoga, mindfulness, and deep breathing exercises that may reduce anxiety symptoms. They can also recommend self-care techniques, for example, being physically active and consuming healthy eating habits.