5 Ways to Find an Anxiety Treatment at Home
Anxiety is an extremely serious mental illness that can be debilitating however, it is highly manageable. Psychotherapy, prescription medication and natural anxiety treatment can all be helpful.
There are many ways to manage anxiety at home, including regular exercise and taking vitamin B12 supplements, and using hypnosis or meditation. These solutions at home are backed by research and have been proven to reduce anxious feelings in many 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 and has been shown to improve health, reduce stress, and promote a sense of well-being and compassion. When you practice mindfulness meditation, you attempt to concentrate on the present moment and not be distracted by the past. You can find guided meditation classes online and on apps like Peloton which make it easy to get started. A few minutes every day can help you manage anxiety symptoms, but it takes practice and perseverance.
Yoga and deep breathing exercises and herbal teas are all natural ways to treat anxiety. Chamomile essential oils valerian, melatonin and melatonin have all been shown to provide relaxing properties. Exercise can reduce anxiety and improve sleep. Writing and expressing your emotions in a safe setting 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 a stress hormone.
If you're experiencing anxiety on a daily basis or is affecting your daily life, speak to a mental health professional. They can recommend treatments that include cognitive behavioral therapy (CBT) and exposure therapy to help you deal with the triggers that trigger anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It also helps with anxiety symptoms by controlling mood. Vitamin B12 is found in a variety of food items like eggs, meat, fish dairy, beans, and other foods. It is also taken as a dietary supplement.
Stress and anxiety are common human emotions. However, some people experience these feelings at a level that is life-disrupting. These are referred to as anxiety disorders and can be affecting any person. They can be caused by a variety of causes such as stress at work and relationship issues, as well as financial concerns.
Low levels of vitamin B12 have been linked to anxiety and depression. One study involved measuring vitamin B12 folate, folate and total homocysteine (tHcy), interleukin-6 (IL-6) as well as tumor necrosis factor-a (TNF-a), and C-reactive protein (CRP) levels in adolescents suffering from depression or anxiety. The results showed that every standard deviation increase in serum B12 was related to less risk of developing severe anxiety symptoms.
Similarly, a study that involved participants receiving high doses of vitamin B6 over months showed that they experienced reduced anxiety symptoms. The researchers attributed the reduction to increased functioning of GABA, which is responsible for regulating in the brain. Nutrition-based interventions have the added benefit of causing fewer adverse negative effects than medications, which means they could be an effective alternative to antidepressants for anxiety. More research is required to identify other nutrients which can improve mental health.
3. Light Therapy
It has been proven that light therapy can assist with a number of mental health issues that include depression, seasonal affective disorders, and anxieties. It can be utilized in combination with psychotherapy, or on its own.
When light hits your eyes, it stimulates the production of serotonin and has been found to improve mood and decrease symptoms of anxiety and depression. It can also increase the level of energy and improve sleep habits. Light therapy can also aid in regulating the body's circadian rhythm, decreasing the need for antidepressants. This is particularly beneficial for those who want to stay clear of the adverse effects of antidepressant medication.
There are a variety of light therapy devices. Choose one that can produce 10,000 lux, and that makes use of white light in a spectrum. It must not emit UV rays, and have a large surface that is illuminated so that it can be used from anywhere within the room. It is recommended to utilize your light therapy device in the morning for best results.
Light therapy is often integrated with crystal healing. For instance, if struggling with anxiety and fear of public speaking, sodalite can be helpful since it has calming blue properties. Rhodochrosite is a great way to calm down if your anxiety is making you angry. It is also known to boost confidence and encourage emotional expression.
4. Exercise
As you've probably heard that exercise is a fantastic natural anxiety treatment. Exercise increases endorphins and reduces stress hormones, such as cortisol, and helps relieve anxiety symptoms. Regular exercise is essential to ensure you feel your best. Even a short workout routine, such as a brisk walk or a short circuit training session can be beneficial.
A new study revealed that people suffering from anxiety disorders who exercised three times per week noticed their symptoms improve compared to those who didn't work out. The study revealed that exercise can improve anxiety symptoms by stimulating creation of blood vessels within the brain and improving the communication between nerve cells as well as synapses, specifically in the hippocampus, which is responsible for emotions as well as memory, learning, and cognitive functions.
Other home remedies include journaling which allows you to process your thoughts and emotions in a safe environment, and spending time with pets, who are known to reduce stress levels. Another option is to try some sort of relaxation exercise, such as dancing or tai chi, which can aid in relaxing the mind and easing anxiety.
If you experience severe anxiety, and it affects your daily routine it is advisable consult with an expert such as a therapist, or psychiatrist. You can also speak to your primary care doctor or a mental health specialist at K Health. Getting help doesn't have to be complicated. We can connect you to help via your phone.
5. Avoiding drugs to treat anxiety
While anxiety symptoms often need the aid by a medical professional, most day-to-day anxieties can be relieved by natural solutions. Talk with your psychiatrist, doctor or therapist to determine what your treatment plan will include. The majority of treatment plans include psychotherapy and prescription medications However, some also incorporate natural remedies.
Avoidance of caffeine is an excellent way to decrease the frequency of anxiety-related symptoms, such as an increased heart rate, tight muscles and nervousness. Instead take herbal teas that do not contain caffeine, such as green or chamomile tea. This will also motivate you to drink more water, which is vital to your overall health.
Regular exercise is one of the best solutions for anxiety that you can take at home because it has been shown to increase mental health and boost moods. Exercise can also help break the cycle of anxious feelings and thoughts by offering a healthy distraction. It's important to remember that you must always consult with your physician before starting a new workout routine, particularly if you are taking any medication or if you suffer from underlying medical conditions.
It is also crucial to get enough rest since anxiety-related symptoms are usually caused by sleep issues. If you're experiencing insomnia Try a natural solution like relaxing music or deep breathing exercises before going to you go to bed. A good night's rest can make a significant difference to your anxiety symptoms as well as your overall health.
6. Joining a Support Group
In a support group, members can discuss their experiences and thoughts about their anxiety with other people in a safe and secure setting. They can learn new strategies for coping and techniques from their peers as well as learn about different health, social or financial resources that could be available to them. The assistance and understanding offered by members of the group can help them feel less alone and more hopeful about their recovery.
It is essential to find an organization that is run by a certified facilitator when searching for one. The facilitator is accountable to ensure that the meeting is safe and respectful for all attendees, and they should provide an exact outline of what's expected from the session. This should include a short introduction from each member and a discussion with the group, the facilitator should announce the end of the meeting, and ground rules for keeping all discussions private.
The members of a support group may also provide advice and suggestions for the best options for treating anxiety. They can also recommend different therapy approaches such as cognitive behavioral therapy (CBT), that can help individuals develop healthier ways of coping and challenge irrational beliefs that contribute to anxiety. They can also provide advice on alternative treatments, such as mindfulness, relaxation yoga, and deep breathing exercises that may help reduce anxiety symptoms. They can also suggest self-care techniques, such as following a healthy diet and staying physically active.