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 anxiety treatments can all be helpful.
There are a variety of ways to manage anxiety at home, including routine exercise as well as taking vitamin B12 supplements and practicing meditation or hypnosis. These solutions at home are backed by research, and have been proven to decrease anxiety in many people.
1. Meditation
Meditation helps calm your body and mind by relaxing the nervous system. It is practiced in Hindu, Buddhist, and Zen/Chan traditions and has been shown to improve health, lower stress, and create an overall sense of wellbeing and compassion. During mindfulness meditation you try to focus on the moment and stop worrying about the past. You can find guided meditation classes on the internet and through apps such as Peloton that make it easy to start. It requires patience and persistence to reduce anxiety symptoms by taking a few minutes of meditation a day.
Yoga as well as deep breathing exercises and herbal teas are all natural methods to combat anxiety. Essential oils of chamomile valerian, melatonin and melatonin have been demonstrated to provide soothing properties. Exercise can ease anxiety and improve your sleep. Writing about your feelings and expressing them in a secure space can have a positive effect. Art therapy, including painting and clay work, has been shown to decrease anxiety, and the time spent with animals has been proven to reduce cortisol levels, which are associated with an increase in anxiety.
If you're experiencing anxiety on a regular basis or is interfering with your life, consult a mental health professional. They can suggest treatment options that include cognitive behavioral therapy (CBT) and exposure therapy to help you deal with the situations or things that trigger anxiety.
2. Vitamin B12
Vitamin B12 is essential for the production of neurotransmitters. It also helps with anxiety by regulating mood. Vitamin B12 is found in a variety of foods, including eggs, meat, fish, dairy, and beans. It is a supplement as well.
Stress and anxiety are common human emotions. However certain people experience these feelings in a way that is life-disrupting. These issues are referred to as anxiety disorders and can be affecting everyone. These disorders can be triggered by many ways, including work pressures, relationship issues or financial issues.
Research has shown that anxiety and depression are associated with low levels of vitamin B12 in the body. In one study the vitamin B12, folate and total homocysteine levels were measured in adolescents suffering from anxiety and depression. The results indicated that every per-standard deviation increase in the levels of serum vitamin B12 was associated with a lower likelihood of experiencing severe anxiety symptoms.
In a similar study participants who received high doses vitamin B6 over a period of one month showed a decrease in anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to enhanced functioning of GABA which is responsible for blocking the brain. IamPsychiatry -based interventions also have the benefit of having fewer side effects than medication, so they could be an alternative to antidepressants for anxiety. However it is necessary to conduct more research to determine other nutrients that can improve mental health.
3. Light Therapy
Light therapy has been proven to aid in the treatment of a range of mental health conditions such as seasonal affective disorder, anxiety, depression. It can be utilized in combination with psychotherapy or on its on its own.
Serotonin is released when light hits the eyes. It has been proven to improve mood, reduce anxiety and depression symptoms. It can also increase the level of energy and improve sleep habits. Light therapy can also help regulate the body’s circadian rhythm, reducing the need for antidepressant medication. This can be especially helpful for those who want to avoid the negative side effects of antidepressant medication.
There are various kinds of light therapy devices however, you should select one that is capable of projecting 10,000 lux and using a white-light spectrum. It should also emit no UV rays, and have a large lit surface area, so it can be easily used from anywhere in the room. It is recommended to utilize your light therapy device in the morning for best results.
Light therapy is often combined with crystal healing. For instance, if having anxiety and fear of speaking in public sodalite may help as it has calming blue properties. Rhodochrosite is a great way to calm down if your anxiety is making you irritable. It's also believed to boost confidence and encourage emotions.
4. Exercise
Exercise is a natural anxiety treatment. Exercise increases endorphins, decreases stress hormones like cortisol and helps relieve anxiety symptoms. Ideally, exercise should be carried out on a regular basis to ensure that you feel your best. Even a quick workout, like a brisk walking or a short circuit training session can make a significant difference.
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 didn't. The researchers found that exercise can improve anxiety symptoms by stimulating formation of blood vessels in the brain and enhancing 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 methods at home include journaling, which lets you manage your thoughts and emotions in a safe space, and spending time with pets, who are known for reducing stress levels. Another option is to engage in some sort of relaxation exercise like dancing or tai chi which can aid in calming the mind and relieving anxiety.
If you are suffering from anxiety that is extreme and affects your daily life you should talk to a professional like psychiatrists or therapists. You can also speak to your primary care doctor or a mental specialist at K Health. Assistance doesn't need to be complicated, we can connect you with care via your phone.
5. Avoiding Caffeine
Natural remedies can help ease anxiety symptoms. While some anxiety symptoms require the help of a medical professional for treat, others can be treated by an alternative method of treatment. Consult with your psychiatrist, therapist or doctor to determine the treatment plan you'll include. Most treatment plans incorporate psychotherapy and prescription medications, but some incorporate natural remedies.
Avoidance of caffeine is a great way to reduce the occurrence of anxiety-related symptoms like rapid heartbeat, tense muscles and jitters. Drink herbal teas with no caffeine instead, like chamomile or green tea. This will also help you to drink more water, which is vital to your overall health.
Regular exercise is an effective way to lower anxiety. It has been proven to improve mental health, and can even improve mood. Exercise can also help break the cycle of anxious feelings and thoughts by providing a healthy distraction. You should always consult with your physician prior to starting any new exercise routine particularly if you are taking medications or have underlying medical health issues.
It is also crucial to get enough rest as anxiety symptoms are often caused by sleep issues. Try an alternative to a natural treatment like soothing music or deep breathing before bed if you have sleep problems. A good night's rest can have a major impact on the symptoms of anxiety and overall wellbeing.
6. Joining a Support Group
In a group that is supportive members can freely talk about their feelings and experiences about anxiety in a 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 may be available to them. The group members' support and understanding can assist them feel less isolated and more hopeful about their recovery.
It is essential to find a support group run by a certified facilitator when you are looking for one. The facilitator should ensure the gathering is safe and respectful for all participants. They should also provide a clear outline about what to expect during the meeting. This should include a brief introduction from each participant, a group conversation followed by the facilitator's formal declaration of the end of the session and the ground rules for confidentiality.
The members of a support group may also offer their expertise and suggestions on the best treatment options for anxiety. They can also suggest different therapy approaches such as cognitive behavioral therapy (CBT), that can help individuals develop healthier ways of coping and challenge irrational belief systems that can cause anxiety. They can also provide advice on alternative treatments like mindfulness, relaxation yoga, and deep breathing exercises which can help to reduce anxiety symptoms. They can also advise on self-care techniques, for example, staying physically active and maintaining a balanced diet.