5 Ways to Find an Anxiety Treatment at Home
Anxiety can be a limiting mental health condition, but it is highly treatable. Psychotherapy, prescription medications and natural treatments for anxiety can all be helpful.
There are a variety of ways to manage anxiety at home, which includes regular exercise and taking vitamin B12 supplements, and practicing meditation or hypnosis. These home remedies for anxiety are backed by research and have proven to decrease anxiety in many people.
1. Meditation
Meditation soothes the nervous system, allowing it to relax your body and mind. It is practiced in Hindu, Buddhist, and Zen/Chan traditions. It has been proven to improve health, lower stress, and create an overall sense of wellbeing and compassion. In mindfulness meditation, you strive to be present in the moment and not be distracted by the past. You can find guided mediation classes online or via apps such as Peloton. It requires patience and persistence to manage anxiety symptoms with just a few minutes of mindfulness every day.
Other natural remedies for anxiety include yoga and deep breathing exercises, as well as herbal teas. The essential oils of chamomile, valerian, and melatonin are all demonstrated to provide soothing properties. Exercise can ease anxiety and improve sleep. Writing down your thoughts and emotions in a safe setting can be beneficial. Art therapy, including painting and claywork, has been linked to reducing anxiety. Additionally, the time spent with animals has also been shown to decrease cortisol levels, which are related to an increase in anxiety.
Speak to a mental health professional if you experience anxiety every day or if it affects your life. They can suggest treatment options that include cognitive behavior therapy (CBT) and exposure therapy to help you deal with the things or situations that cause anxiety.
2. Vitamin B12
Vitamin B12 is necessary for the production of neurotransmitters. It also assists in regulating mood which may help with anxiety symptoms. Vitamin B12 is found in many foods such as eggs, meat, fish, dairy, and beans. It can also be used as a supplement to your diet.
Stress and anxiety are normal human emotions, but certain people experience life-altering levels of these feelings regularly. anxiety treatment herbal are known as anxiety disorders and can affect everyone. They can be triggered by a number of factors such as stress at work, relationship problems, or financial worries.
Low levels of vitamin B12 have been associated with depression and anxiety. One study examined vitamin B12 folate, folate, 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 indicated that each per-standard deviation increase in the levels of serum vitamin B12 was associated with a lower chance of having severe anxiety symptoms.
Similarly, a study where participants were given high doses of vitamin B6 for a month showed that they experienced less anxiety symptoms. Researchers have attributed the decrease in anxiety symptoms to an improved functioning of GABA which is responsible for inhibiting the brain. Nutrition-based treatments are less likely to cause adverse effects than medication, which makes them a viable option to treat anxiety. More research is needed to discover other nutrients that enhance mental health.
3. Light Therapy
Light therapy has been shown to be effective in treating a variety of mental health conditions such as seasonal affective disorder, anxiety, depression. It can be utilized in conjunction with psychotherapy or on its own.
Serotonin is released when light enters the eyes. This has been shown to improve mood, reduce anxiety and depression symptoms. It also helps improve sleep and boost energy levels. In addition, it can boost serotonin levels light therapy, it can also aid in regulating the body's circadian rhythm and reduce the need for antidepressants. This is especially useful for those looking to stay clear of the adverse effects of antidepressant drugs.
There are a variety of devices for light therapy. Choose one that can emit 10,000 lux and that uses white light in a spectrum. It should not emit UV rays and possess a large lit surface area which means it can be easily used from anywhere in the room. For the best results it is recommended that the device be used in the morning.
Crystal healing is often accompanied by light therapy. For example, if you're having anxiety and fear of public speaking sodalite may help as it has calming blue properties. Rhodochrosite can help you calm down if anxiety makes you irritable. It's also known to boost confidence and stimulate emotions.
4. Exercise
As you've likely heard, exercise is an excellent natural anxiety treatment. Exercise boosts endorphins, reduces stress hormones such as cortisol and can help to relieve anxiety symptoms. It is recommended that exercise be performed on a regular basis to help you feel your most optimal. Even a brief workout routine like a quick walk or a quick circuit training session can be beneficial.
According to a recent study, those suffering from anxiety disorders that exercised three times per week noticed their symptoms improving opposed to those who didn't. Researchers found that exercise helped reduce anxiety symptoms by stimulating blood vessels in the brain cells and enhancing communication between nerve cells, synapses, and the hippocampus. The hippocampus is responsible for emotions, memory and cognitive functions.
Other options for home remedies include journaling that lets you process your thoughts and feelings in a safe environment, and spending time around pets, who are known to reduce stress levels. Another option is to consider a relaxation activity like dancing or tai-chi, which can aid in relaxing the mind and relieving anxiety.
If your anxiety is severe and is affecting your daily routine you might want to speak with a professional like a therapist or a psychiatrist. You can also consult your primary care physician or a mental specialist at K Health. Assistance doesn't need to be complicated. We can connect you to care right from your phone.
5. Avoiding Caffeine
Natural remedies can alleviate anxiety symptoms. While some anxiety symptoms require the assistance of a medical professional for treat, others are treated with an alternative method of treatment. Talk to your doctor, therapist, or psychiatrist to determine your treatment plan. The majority of treatment plans contain psychotherapy and prescription medications however some also include natural remedies.
Avoiding caffeine can help reduce anxiety-related symptoms like anxiety, jitters, rapid heartbeat and tight muscles. Instead take herbal teas that don't contain caffeine, such as green or chamomile tea. This will also encourage you to drink more water, which is vital to your overall health.
Regular exercise is a great way to reduce anxiety. It has been proven that exercise can boost mental health and even boost mood. Exercise can also help stop the cycle of anxious thoughts and feelings by offering an opportunity to relax. You should always consult with your physician before beginning a new exercise routine especially if you're taking medication or suffer from underlying medical issues.
It is also important to get enough rest as anxiety symptoms are often caused by poor sleep. Try a natural remedy such as relaxing music or deep breathing before going to bed if you are experiencing issues with sleep. A good night's rest can have a significant impact on your anxiety symptoms and overall health.
6. Joining a Support Group
In a support group, people can talk about their experiences and feelings about their anxiety to others 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 assist them feel less isolated and more hopeful about their recovery.
When looking for an organization to support you it is important to choose one that is led by a trained facilitator who is qualified. The facilitator should ensure that the meeting is safe and respectful for everyone in the group. They should also give a clear outline about what's to be expected during the session. This should include a short introduction from each participant as well as a group discussion. the facilitator should announce the conclusion of the meeting, and ground rules for keeping all discussions secret.
Members of a support groups can also share their expertise and offer suggestions on the most effective ways to deal with anxiety. They can also recommend different therapy approaches such as cognitive behavioral treatment (CBT) which can help individuals learn healthier ways of coping and challenge irrational beliefs that can cause anxiety. They can also provide advice on alternative treatments like mindfulness, yoga for relaxation and deep breathing exercises that may help reduce anxiety symptoms. They can also suggest self-care strategies for example, keeping active and eating healthy eating habits.