5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a crippling mental health problem, but it is highly treatable. Prescription medications, psychotherapy, and natural anxiety treatments can all aid.
There are many ways to manage anxiety at your home, including regular exercise or taking vitamin supplements B12, and practicing hypnosis or meditation. These remedies for anxiety at home are supported by research and have been proven to reduce anxiety in a variety of people.
1. Meditation
Meditation helps to calm the nervous system to calm your mind and body. It is practiced by Hindus, Buddhists, and Zen/Chan and has shown to improve health and reduce stress. have a peek at these guys increases feelings of peace and compassion. During mindfulness meditation, you concentrate on the present moment and try to let go of thinking about the past or worrying about the future. You can find guided mediation classes online or via apps such as Peloton. It requires patience and persistence to control anxiety symptoms with a few minutes of meditation a day.
Other natural treatments for anxiety include yoga meditation, deep breathing exercises and herbal teas. Melatonin, valerian and chamomile are all known to have calming effects, as well as peppermint and lavender essential oils are also helpful. Exercise can reduce anxiety and help improve sleep. Journaling and expressing emotions in a safe setting can also be beneficial. Art therapy like clay work and painting has been proven to decrease anxiety. Spending time with animals can aid in reducing cortisol levels, which is a stress hormone.
If you're experiencing anxiety on a daily basis or it is interfering with your life, speak to a mental health professional. They can recommend treatment options that include cognitive behavior therapy (CBT) and exposure therapy to help you deal with the triggers that cause anxiety.
2. Vitamin B12
Vitamin B12 is necessary to produce neurotransmitters. It can also aid in reducing anxiety-related symptoms by regulating mood. Vitamin B12 is found in a variety of food items, including eggs as well as fish, meat dairy, beans, and other foods. It can be used as a supplement as well.
Stress and anxiety are normal human emotions, however some people experience life-disrupting levels of these feelings frequently. These issues are referred to as anxiety disorders, and they can affect anyone. They can be triggered by a variety of causes such as stress at work or relationship issues, or financial worries.
Research has shown that depression and anxiety are associated with low levels of vitamin B12 in the body. In one study in one study, vitamin B12, folate and homocysteine total levels were assessed in adolescents with anxiety and depression. The results indicated that every per-standard deviation increase in the serum vitamin B12 was associated with a lower risk of severe anxiety symptoms.
Similar to this, 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 reducing the activity of the brain. Nutrition-based treatments are less likely to cause adverse effects than medications, making them a viable option for anxiety. However it is necessary to conduct more research in order to identify other nutrients that can improve mental health.
3. Light Therapy
It has been demonstrated that light therapy can aid with a variety of mental health conditions such as depression, seasonal affective disorders, and anxieties. It can be used as a supplement to psychotherapy or a treatment on its own.
Serotonin is released when light enters the eyes. It has been proven to improve mood, reduce depression and anxiety symptoms. It also helps improve sleep and boost energy. In addition to boosting serotonin, light therapy can help regulate the body's circadian rhythm and reduce the need for antidepressant medications. This is particularly beneficial for those who wish to avoid the negative side effects of antidepressant medications.
There are many different light therapy devices. Pick one that can emit 10,000 lux and that utilizes white light in a spectrum. It should also emit no UV rays and possess a large lit surface area, so it can be easily used from anywhere in the room. It is recommended that you utilize your light therapy device in the morning for optimal results.
Crystal healing is often combined by light therapy. For instance, if you're struggling with anxiety and fear of public speaking sodalite may help as it has calming blue properties. Rhodochrosite can help you settle down if your anxiety makes you feel angry. It's also known to increase confidence and encourage emotional expression.
4. Exercise
Exercise is a natural anxiety treatment. Exercise increases endorphins, decreases stress hormones such as cortisol and can help to relieve anxiety symptoms. It is recommended that exercise be performed regularly to ensure that you feel 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 found that people suffering from anxiety disorders who worked out three times per week noticed their symptoms improve as compared to those who didn't exercise. The study found that exercise can improve anxiety symptoms by stimulating the formation of blood vessels in the brain and improving the communication between nerve cells and synapses, especially in the hippocampus which is responsible for emotions memory, learning, and cognitive functions.
Other home remedies include journaling which lets you manage your thoughts and emotions in a safe space, and spending time with your pets, who are known for reducing stress levels. Try a relaxation exercise such as tai chi or dancing, to ease the mind and reduce anxiety.
If your anxiety is severe, and it affects your daily life, you may want consult with a professional such as a therapist or a psychiatrist. You can also speak to your primary care doctor or a mental specialist at K Health. We can connect you with care from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms typically require the aid by a medical professional, many day-to-day anxieties can be alleviated with natural solutions. Consult with your psychiatrist, therapist or doctor to determine the treatment plan you'll include. Most treatment plans include prescription medications and psychotherapy, but some incorporate natural remedies.
Avoiding caffeine can help reduce anxiety-related symptoms, such as nervousness, heartbeats that are rapid and tight muscles. Instead, drink herbal teas that do not contain caffeine, like green or chamomile tea. This will also help you to drink more water, which is vital to your overall health.
Regular exercise can also be an effective way to lower anxiety. It has been proven that exercise can boost mental health and even boost mood. Exercise can also help break the cycle of anxiety-related thoughts and feelings by providing a healthy distraction. You should always consult with your healthcare provider prior to starting an exercise program particularly if you are taking medications or suffer from other medical issues.
It is also recommended to get enough sleep, since poor quality sleep is a common cause of anxiety symptoms. If you are struggling with insomnia try a natural cure such as relaxing music or deep breathing exercises before bed. A restful and peaceful night can make a significant difference to the symptoms of anxiety as well as general 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 environment. They can learn from their peers new strategies and techniques for coping and gain insight into the various health, financial, or social resources that are available to them. The support of the group members and understanding can allow people feel less lonely and more optimistic about their recovery.
It is important to choose a support group that is run by a certified facilitator when searching for one. The facilitator must ensure that the group is safe and respectful for everyone in the group. They should also give an outline of what's expected during the meeting. This should include a brief introduction from every participant, a group conversation 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 offer suggestions for the most effective ways to deal with anxiety. They can suggest different methods of therapy, like cognitive behavioral therapy (CBT) which can help individuals develop healthier strategies for coping and challenge mental irrationalities that cause anxiety. They also can offer alternative therapies such as mindfulness, relaxation yoga and deep breathing exercises that may help reduce symptoms of anxiety. They can also suggest self-care techniques, such as following a healthy diet and staying physically active.