5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a crippling mental health issue however it is largely treatable. Prescription medication, psychotherapy and natural treatments for anxiety could all help.
There are a variety of methods to treat anxiety at home, which includes regular exercise and supplementing vitamin B12 with supplements and engaging in hypnosis or meditation. These home remedies for anxiety are backed by research and have been proven to decrease anxious feelings for many people.
1. Meditation
Meditation can help relax the nervous system and helps to relax your mind and body. It is practiced in Hindu, Buddhist, and Zen/Chan practices and has been shown to improve health, decrease stress, and increase an overall sense of wellbeing and compassion. When you practice mindfulness meditation, you attempt to be present in the moment and not worry about the past. You can find guided meditation classes online and on apps like Peloton which make it easy to start. A few minutes a day can help manage anxiety symptoms, but it takes practice and patience.
Yoga as well as deep breathing exercises and herbal teas are all natural ways to combat anxiety. Chamomile, valerian and melatonin are all known for their calming properties, as well as peppermint and lavender essential oils can also be helpful. Exercise can reduce anxiety and enhance sleep. Journaling and expressing feelings in a secure environment can also be beneficial. Art therapy like clay work and painting has been proven to reduce anxiety. Spending time with animals can aid in reducing cortisol levels, which is linked to anxiety.
If you are experiencing anxiety on a regular basis or is interfering with your life, speak to a mental health professional. They can suggest treatment options that include cognitive behavior therapy (CBT) and exposure therapy to help you overcome the things or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is necessary for the production of neurotransmitters. It can also aid in reducing anxiety-related symptoms by controlling mood. Vitamin B12 can be found in many food items including eggs and dairy products. It can be used as a supplement as well.
Stress and anxiety are normal human emotions, but some people experience life-disrupting levels of these feelings frequently. These issues are referred to as anxiety disorders, and can be affecting everyone. They can be triggered by a variety of triggers such as stress at work and relationship issues, as well as financial worries.
Low levels of vitamin B12 have been associated with depression and anxiety. In herbal treatment for anxiety folate, vitamin B12, and homocysteine total levels were assessed in adolescents who suffered from depression and anxiety. The results showed that every standard deviation increase in serum B12 was associated to lower risk of suffering from severe anxiety symptoms.
In a similar study those who received high doses of vitamin B6 for a period of one month showed a decrease in anxiety symptoms. Researchers attributed the decrease to increased functioning of GABA, which is responsible for regulating in the brain. Nutrition-based interventions have the added 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 discover other nutrients that can improve mental health.
3. Light Therapy
It has been established that light therapy can aid with a number of mental health conditions such as depression, seasonal affective disorders and anxiety. It can be utilized in combination with psychotherapy, or on its on its own.
When the light enters your eyes, it stimulates serotonin production, which has been found to improve mood and reduce symptoms of anxiety and depression. It can also increase the level of energy and improve sleep patterns. 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 side-effects of antidepressant medication.
There are a variety of devices for light therapy. Choose one that can produce 10,000 lux, and utilizes a spectrum of white light. It must not emit UV rays, and have a large illuminated surface area to be able to be used from anywhere within the room. To get the best results it is recommended that your device for light therapy be used in the morning.
Crystal healing is often combined with light therapy. If you're suffering from anxiety or fear of speaking sodalite, which has soothing blue properties, is beneficial. Rhodochrosite can help you settle down if your anxiety is making you feel angry. It is also known to boost confidence and stimulate emotions.
4. Exercise
Exercise is a natural anxiety treatment. Exercise increases endorphins and reduces stress hormones, such as cortisol, and can help to relieve anxiety symptoms. Exercise should be done regularly to ensure you feel your best. Even a short exercise routine such as a vigorous walk or a quick circuit-training session, can make a big difference.
According to a recent study, patients suffering from anxiety disorders that exercised three times per week noticed their symptoms improving opposed to those who didn't. The researchers found that exercise can improve anxiety symptoms by stimulating the development of blood vessels in the brain and improving the communication between nerve cells and synapses, specifically in the hippocampus which is responsible for emotions as well as memory, learning, and cognitive functions.
Other options for home remedies include journaling, which allows you to process your thoughts and emotions in a safe environment, and spending time with your pets, which are known for their ability to reduce stress levels. Another option is to engage in an activity that relaxes you like dancing or tai chi which can help in calming the mind and relieving anxiety.
If you are suffering from anxiety that is extreme and affects your daily life think about speaking with professionals such as a therapist or psychiatrist. You can also talk to your primary care physician or a mental specialist at K Health. We can help you connect with care from your phone.
5. Avoiding Caffeine
Although anxiety-related symptoms usually require the help of a medical professional, many day-to-day anxieties can be cured with natural remedies. Talk with your therapist, doctor or psychiatrist to determine the treatment plan you'll include. The majority of treatment plans incorporate psychotherapy and prescription medications, but some also incorporate natural remedies.
Avoidance of caffeine is an excellent way to decrease the frequency of anxiety-related symptoms like rapid heartbeat, tense muscles, and anxiety-related jitters. Instead take herbal teas that don't contain caffeine, such as green or chamomile tea. This will also motivate you to drink more water, which is essential to your overall health.
Regular exercise is an effective way to lower anxiety. It has been proven to improve mental health, and even boost mood. Exercise can also help break the cycle of anxiety-related thoughts and emotions by providing an opportunity to relax. It is recommended to consult your doctor prior to beginning a 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 organic remedy like calm music or deep breathing before bed if you are experiencing difficulties sleeping. A good night's rest can make a significant improvement in your anxiety symptoms and 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 and secure setting. They can learn from their peers about new coping techniques and strategies and learn about the various health, financial, or social resources available to them. The understanding and support offered by members of the group can help them feel less isolated and more confident about their recovery.
It is important to choose a support group led by a qualified facilitator when you are looking for one. The facilitator must ensure that the meeting is safe and respectful for everyone in the group. They should also provide an outline of what's expected during the meeting. This should include a brief introduction from every participant, a group discussion followed by the facilitator's formal declaration of the session's end and the rules of confidentiality.
The members of a support group can also share their expertise and make suggestions on the best methods to treat anxiety. They can also suggest alternative therapy approaches such as cognitive behavioral treatment (CBT) which can help individuals learn healthier ways of coping and challenge the irrational beliefs that cause anxiety. They can also advise 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 treatment strategies, like staying physically active and maintaining a balanced diet.